With a grocery aisle that seems to burst at its seams and with the next "dietary trend" forever at our doorsteps eating today can be pretty challenging. Here are three relevant terms: diets plant-based, ultra- processed foods and processing of food in general, made de-mystified so that you may make your right choice for that healthy you.
Plant-Powered Plates: The Plant-Based Diet
A plant-based diet is generally defined as a diet that emphasizes foods from the plant kingdom including fruits, vegetables, whole grains, legumes and nuts and seeds. It may or may not eliminate animal products. Plant-based diets are associated with an extremely large number of health benefits, from reducing the risks for chronic diseases such as heart disease and type 2 diabetes to protection from specific types of cancers. They also promote weight management and are beneficial for the gut.
The Double-Edged Sword: Food Processing
There are so many ways to process food, which basically go from simple washing and chopping to fermentation, canning, and processing where preservatives are put into it. Extended shelf life, increased convenience, and even nutritional value can be advanced through processing. For instance, vitamin D is added to milk through processing.
Not all processing is created equal, though. "Ultra-processed food" refers to products that have been substantially altered from natural ingredients through a series of industrial processes and are typically packed with added sugars, unhealthy fats, salt, and artificial flavorings. They tend to be low in fiber, vitamins, and minerals.
Making Wise Choices: Plant-Based and Processing
The key to a healthy diet, whether plant-based or not, is restricting ultra-processed foods. Here's what this means in real terms:
Plant-Based Powerhouse: Seek out whole, unprocessed plant-based foods such as fruits, vegetables, and whole grains.
Smart Processing: Minimally processed plant-based foods that confer nutritional value include frozen fruits and vegetables, canned beans, or fortified plant-based milks.
Beware of Disguises: Some plant-based burgers or sausages can be highly processed; check the ingredient lists for added sugars, sodium, and unhealthy fat.
Remember: Balance is key. Plant-based proteins tofu, lentils, tempehare excellent protein sources, but serve them with a rainbow of vegetables, plus whole grains for the nutrient-dense nutritional package.
With a better sense of these various forms of treatment or processing, and focusing on whole unprocessed foods for the bulk of food intake you start to be able to work your way around the food maze and create that healthy, plant-powered plate.
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