Processed Foods: Navigating the Plant-Based Grocery Aisle
Today, we're diving into the world of processed foods, a topic that can be especially confusing when it comes to plant-based eating.
For much of human history, people dedicated a significant portion of their days to the activities of hunting, gathering, and preparing food from scratch. Today, however, a microwavable dinner can be ready in just a few short minutes, offering a level of convenience that was unimaginable in earlier times. Although there are endless options for quick and easy meals available these days, this convenience often comes with hidden health costs that can impact our well-being over time.
The Canadian diet isn’t as nutritious as it could be and this is impacting the health of Canadians. Many children and adults are overweight or obese from consuming too many calories. Many of these calories come from ultra-processed foods that are high in saturated fat, sugar and sodium. Consuming too many of these foods leads to an increased risk of chronic diseases, such as heart disease, stroke, diabetes and cancer (Smolin et al., 2020).
Despite the cons of consuming ultra-processed foods, we all know processed foods can be a lifesaver on busy days. But with so many options out there, how do we, as plant-based eaters, navigate the grocery aisle and make healthy choices?
First, it's important to understand what "processed" actually means. Simply put, any food that has been altered from its natural state is processed. This can range from washing and chopping vegetables to freezing fruits and creating shelf-stable plant-based milks.
The key on a plant-based diet is to choose minimally processed foods whenever possible. These are foods that have undergone little to no change from their whole food counterparts. Think frozen fruits and vegetables (great for smoothies!), canned beans (a pantry staple!), and pre-washed chopped veggies (perfect for quick lunches).
I believe that a healthy plant-based lifestyle is about balance. There's definitely room for some processed foods in your diet, especially when they help you stay on track with your plant-based goals.
Here are some tips for choosing healthy processed plant-based foods:
Read the ingredient list: This is your best friend! Look for products with a short list of recognizable ingredients, and avoid those with added sugars, unhealthy fats, and artificial ingredients. For more info on how to read food labels, check out this blog post here.
Focus on whole grains: Opt for brown rice pasta, whole-wheat tortillas, and whole-grain bread over refined versions.
Beware of hidden sodium: Check the sodium content, especially in canned goods and pre-made meals.
Choose sugar-free: Skip the sugary drinks and yogurts and opt for unsweetened varieties that you can sweeten yourself with natural options like dates or maple syrup.
Frozen is your friend: Frozen fruits and vegetables are flash-frozen at their peak freshness, locking in nutrients.
Plant-based proteins: Explore minimally processed tofu, tempeh, lentils, and pre-cooked beans for protein power.
Many processed plant-based products can be a jumping-off point for creating delicious and healthy meals. Get creative by adding your own fresh ingredients like herbs, spices, chopped vegetables, and healthy fats like avocado or nuts.
By following these tips, you can navigate the processed food aisles with confidence and make choices that align with your plant-based lifestyle.
Share your favourite tips for choosing healthy processed plant-based foods, in the comment section below. Let's help each other navigate the grocery store and stay happily ever plant-based!
References:
Smolin, L. A., Grosvenor, M. B., & Gurfinkel, D. (2020). Nutrition: Science and Applications. John Wiley & Sons.
