Navigating Processed Foods

Blog originally posted through WellCats Newsletter

The key to navigating processed foods is to maintain moderation in their consumption. All processed foods are not necessarily bad for you, however any foods that have been processed run the risk of containing added sodium, fat, and sugar which can be detrimental to your health. While preparing foods at home is best, it is not always feasible. Below is some key information to keep in mind when grocery shopping to help you keep your healthy eating goals and navigate the processed food jungle.

Added Salt

The majority of our overconsumption of sodium comes from our intake of processed foods. Most cured meats, canned vegetables, soups, broths, condiments, and sauces are loaded with sodium. Current guidelines recommend less than 2,300mg of sodium per day, however when consuming processed foods on a regular basis, it is very easy to exceed this recommendation. The key to avoiding added salt is to purchase products that are “low sodium” or “light sodium”. Additionally, when you purchase canned products such as vegetables or cured meats like bacon, gently rinse them off before you cook and eat them. This act alone can significantly reduce the amount of sodium you consume as a result.

Added Fats Added fats in food products are also a very common occurrence in processed foods. While many fats can be beneficial in moderation, trans fats contained in many processed foods can be detrimental to your health and raise bad cholesterol (LDL). While many food companies are eliminating trans fats from foods, it is still important to check labels (look for partially hydrogenated oils). If you see trans fats or partially hydrogenated oils listed on the ingredients label, it is best to avoid those products completely whenever possible.

Added Sugars

Added sugars are extremely common in many of the foods we eat. Often, foods labeled all natural, organic, or gluten-free still contain high amounts of added sugars. Therefore, it is important to be cautious on choosing foods that have high-fructose corn syrup, as well as organic cane sugar. Added sugars can be in many different foods including drinks, bread products, sauces, condiments, and cereals. Currently, added sugars are not separated out on the Nutritional Facts Label. Instead, scan the ingredients list on your food products. Look for ingredients such as sugar, corn syrup, cane sugar, organic sugar, honey, and maltose among the first three items listed. It’s a safe bet that if these added sugars are listed within the first few items on the ingredients list, then they are contained in considerable amounts within your product of choice and may want to be avoided.