Healthy vs Unhealthy Processed Foods: Embrace One…Run From The Other

Since beginning our health journey in March of 2022, I’ve attempted to avoid, and written against, processed foods. For the past 2 years, I’ve placed skim milk, low-fat cottage cheese, and even no-fat Greek yogurt in the “Avoid processed foods” camp.

My thinking was, “If you alter it in any way, from its original state, you’re destroying the intended (original) value…thus making it not good for you.” But my research of late has changed my mind. Yes, skim milk, low-fat cottage cheese, and no-fat Greek yogurt go through a “process” of reducing and removing fat (spinning uncontrollably in a centrifugal force machine to remove fat is definitely a “process”)… but the process and end result are completely different than, say, a “processed food” like potato chips. One process enhances the nutritional value while the other enhances flavor, texture, and addicting qualities.

Ready? OK! Let’s dive into healthy processed foods vs. unhealthy processed foods.

Healthy Processed Foods: Skim Milk, Low-Fat Cottage Cheese, and No-Fat Greek Yogurt

Healthy processed foods are those that undergo processing to improve their nutritional profile, safety, and convenience while retaining or enhancing their health benefits. Take skim milk, for example. Skim milk is made by removing the fat from whole milk through a process called centrifugation. This process not only reduces the fat content but also fortifies the milk with essential vitamins like A and D, making it a nutrient-dense choice for those looking to reduce their fat intake without sacrificing important nutrients.

Similarly, low-fat cottage cheese and no-fat Greek yogurt are processed to remove excess fat while retaining high levels of protein and essential nutrients. These foods are excellent sources of calcium, protein, and probiotics, which support bone health, muscle maintenance, and digestive health, respectively.

Benefits of Healthy Processed Foods:

1. Nutrient-Rich: Fortified with essential vitamins and minerals.
2. Low in Unhealthy Fats: Reduced fat content makes them heart-healthy choices.
3. High in Protein: Supports muscle growth and maintenance.
4. Convenient and Safe: Pasteurization and homogenization processes ensure safety and extended shelf life.

Unhealthy Processed Foods: Potato Chips and Beyond

Unhealthy processed foods, on the other hand, are those that are altered to enhance taste, texture, and shelf life, often at the expense of their nutritional value. Potato chips are a prime example. They are made by slicing potatoes thinly and frying them in oil, which significantly increases their fat and calorie content. Additionally, they are often loaded with salt, artificial flavors, and preservatives to make them more palatable and extend their shelf life.

Other examples of unhealthy processed foods include sugary cereals, sodas, and packaged snacks. These foods are typically high in added sugars, unhealthy fats, and sodium, and low in essential nutrients, leading to various health issues such as obesity, heart disease, and hypertension.

Drawbacks of Unhealthy Processed Foods:

1. High in Unhealthy Fats and Sugars: Contribute to weight gain and chronic diseases.
2. Low Nutrient Density: Offer little to no essential nutrients.
3. Addictive Qualities: Designed to be hyper-palatable, leading to overeating.
4. High in Sodium: Increases the risk of hypertension and cardiovascular diseases.

Don’t Be Afraid To Embrace Healthy Processed Foods

Contrary to the common belief that all processed foods are bad, healthy processed foods like skim milk, low-fat cottage cheese, and no-fat Greek yogurt should not be avoided. These foods undergo processing that enhances their nutritional value, making them beneficial for a balanced diet. Embracing these healthy options can help you meet your nutritional needs conveniently and safely.

Be Deathly Afraid Of Unhealthy Processed Foods

While it’s essential to recognize the benefits of healthy processed foods, it’s equally important to avoid unhealthy processed foods. Opt for whole foods and minimally processed options whenever possible. This means choosing fresh fruits, vegetables, whole grains, lean proteins, and dairy products that have undergone beneficial processing, like pasteurization and fortification.

Bottom Line Y’all…

In summary, not all processed foods are created equal. Understanding the difference between healthy and unhealthy processed foods can help you make better dietary choices. Skim milk, low-fat cottage cheese, and no-fat Greek yogurt are excellent examples of healthy processed foods that enhance your diet’s nutritional value. In contrast, potato chips and other heavily processed snacks should be limited to maintain optimal health. By focusing on nutrient-rich, minimally processed foods, you can enjoy the convenience of processed foods without compromising your health.

Don’t you realize that your body is the temple of the Holy Spirit, who lives in you and was given to you by God? You do not belong to yourself, for God bought you with a high price. So you must honor God with your body. ~ ‭‭1 Corinthians‬ ‭6‬:‭19‬-‭20