Nous often associate processed foods with unhealthy eating habits and harmful effects on our bodies. However, this view is simplistic and does not take into account the many processed foods that can have positive effects on our health. From fermentation to modern preservation methods, processed foods are much more varied and beneficial than we think.
This article aims to explore the various types of processed foods that can have a positive impact on our bodies, their nutritional content, and the reasons why these foods are beneficial for our health.
Fermented Foods, Allies of our Digestive System
Fermentation is an ancient technique for transforming foods that has undeniable benefits for our health. Let’s discover the benefits of fermented foods together.
Firstly, fermented foods are an important source of probiotics, living microorganisms that inhabit our intestines and contribute to the proper functioning of our digestive system. Among the fermented foods best known for their richness in probiotics are yogurt, kefir, sauerkraut, and kimchi. The probiotics present in these foods help to maintain a balanced intestinal flora, promoting optimal digestion and strengthening our immune system.
Fermented foods are known for their contribution in vitamins and minerals. For example, the fermentation of milk to produce yogurt increases the content of B vitamins, particularly vitamin B12, which is important for the proper functioning of the nervous system and the production of red blood cells. Similarly, sauerkraut is rich in vitamin C, an antioxidant important in combating free radicals and preventing premature aging of cells.
Finally, fermented foods have detoxifying properties for our body. The microorganisms responsible for fermentation have the ability to degrade and eliminate certain toxic substances present in foods, such as nitrates and pesticides. Therefore, regular consumption of fermented foods can help reduce exposure to these harmful substances and support the natural detoxification system.
Canned Beans, a Practical and Nutritious Source of Plant-Based Proteins
Canned beans are often overlooked in favor of dried versions, but they have undeniable nutritional advantages. Let’s see why they deserve a place in our diet.
Rich in proteins: Legumes, such as chickpeas, kidney beans, or lentils, are excellent sources of plant-based proteins. They are an interesting alternative to animal proteins, especially for people following a vegetarian or vegan diet. Proteins are essential for the proper functioning of our body because they participate in the construction and repair of our cells, tissues, and organs.
Contribution of fibers: Canned beans are rich in fiber, which contributes to satiety and good digestion. Fibers play an important role in controlling blood sugar and preventing cardiovascular diseases by helping to reduce cholesterol and regulate blood pressure.
Practicality: The advantage of canned beans is that they are already cooked and ready to use, which saves a lot of time in food preparation. In addition, their long shelf life makes them easy to store for quick incorporation into our recipes.
Please note that canned beans may contain different amounts of salt and additives, depending on the brand and manufacturing process. Therefore, it is recommended to choose canned beans without added salt and rinse them thoroughly before consumption to minimize sodium content and potential additives.
Frozen Fruits and Vegetables, an Interesting Alternative to Fresh Products
Frozen fruits and vegetables are sometimes considered less nutritious than fresh products, but this is not always true. In fact, they have important nutritional advantages.
Contrary to popular belief, frozen fruits and vegetables largely retain their nutritional qualities. Freezing is a process that preserves the nutrients contained in food, notably vitamins and minerals, by stopping the chemical and enzymatic reactions that occur over time. Thus, frozen fruits and vegetables can be just as rich, or sometimes even richer, in nutrients than fresh products, especially when eaten several days after harvest.
Frozen fruits and vegetables have the advantage of being available all year round, allowing us to diversify our diet and provide our body with a variety of nutrients beneficial to our health. In addition, their practicality and ease of use make them a valuable ally in helping us achieve the recommended consumption of fruits and vegetables, which is on average 5 servings per day.
Finally, it is important to remember that frozen fruits and vegetables are often cheaper than fresh products, especially outside their production season. Fruits and vegetables are therefore an attractive economical alternative for people who wish to consume quality fruit and vegetables while managing their budget.
Nutrient-Rich Foods, a useful supplement to a balanced diet
Foods enriched with nutrients are products to which vitamins, minerals, or other beneficial substances have been added. While it does not replace a varied and balanced diet, it can have a positive impact on our body in certain situations.
Compensation for deficiencies: Enriched foods can be useful in preventing or correcting certain nutritional deficiencies, especially in people with increased needs, such as pregnant women, the elderly, or high-level athletes. For example, iron-enriched cereals can help prevent iron-deficiency anemia, while calcium and vitamin D-enriched milk can contribute to bone health.
Improving the quality of foods: Enriched foods can play a role in improving the overall quality of our diet by increasing the intake of important nutrients. For example, high-fiber bread and pasta can contribute to increasing our fiber intake, which is often insufficient in Western diets.
Meet specific needs: Some enriched foods are specially designed to meet specific nutritional needs, based on age, gender, health status, or lifestyle. For example, protein-enriched drinks containing vitamins and minerals can be beneficial for people following a vegan diet or suffering from eating disorders, while products enriched with omega-3 can promote cardiovascular and brain health.
However, it should be noted that enriched foods should not be considered as a miracle solution, and it is important to choose a varied and balanced diet rich in fruits, vegetables, nuts, seeds, fish, and dairy products. Enriched foods can be a beneficial supplement, but they cannot replace a healthy diet adapted to our individual needs and lifestyle.
Processed foods often have a bad reputation, but they should not all be perceived negatively. Some processing methods, such as fermentation, can have positive effects on our health, and some processed foods, such as canned beans, frozen fruits and vegetables, or enriched foods, can provide valuable and practical sources of essential nutrients. The important thing is to differentiate between beneficial and less beneficial processed foods for our body and to choose a varied and balanced diet adapted to our individual needs and lifestyle.