Is super processed food all garbage? American Heart Association Teaching 5 points to distinguish the bad "80/20 Principle" Healthy Eat

Generally, it is believed that "super-processed foods" are unhealthy. However, a recent study by the American Career Association pointed out that not all are bad, and there are still a few super-processed foods that are healthier, such as high-standard grain slices, strengthened plant milk, etc. They contain nutrients, not only sugar, bad fat and salt.

Convenient snacks and ready-to-eat meals are everywhere around our lives. These "super processed foods (UPFs)" are also called "junk foods", which are closely related to obesity and disease. But strictly speaking, the scope of ultra-processed food is actually too many and wide. If we can't eat at all, then there will be very few things we can eat in daily life. Are super processed foods really not all good? According to a scientific statement published in the journal Circulation in August, the American Career Association (AHA) challenged the statement that "all super-processed foods are not healthy."

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According to NOVA food classification system, food is roughly divided into four categories according to the degree of processing:

Category 1: refers to food that is unprocessed or has been processed at the lowest level, namely prototype foods, such as rice, fish, fruits, milk, dry beans, etc.

Category 2: refers to cooking seasonings that have been processed, such as fat, sugar, salt, and flour.

Class 3: Instant food, that is, processed foods that are flavored with seasonings, such as fish cans, ham, kimchi, dried meat, flavored fruits, and current bread.

Class 4: refers to highly processed, often including artificial flavors, pigments, stability agents and other additives to achieve the effect of improving taste and extending shelf life, such as cold pizza, dried glutinous rice, fast food, etc.

AHA new point: Not all super-processed foods are "bad students"

Research shows that super-processed foods are indeed related to negative health. Most of them are high in sugar, high intake, high in fat, and low in nutrients. Long-term consumption can easily cause blood sugar rise, kidney bacteria imbalance and chronic inflammation, leading to myocardial infarction, wind, obesity, inflammation, type 2 diabetes, and vascular disease.

But AHA experts point out that food processing itself is not the original sin. Reasonable industrial processing can prolong preservation, inhibit bacterial growth, reduce costs, and reduce food waste, such as refrigeration, strengthening or canning, which can preserve nutrients and reduce doubts.

The key is nutritional ingredients. Some super-processed foods are strengthened and formulated, and can also provide fiber, protein, vitamins and minerals. For busy modern people, it is a choice that combines convenience and nutrition. Therefore, it is feasible to include ultra-processed food interspersibility into a balanced diet.

What super processed foods can be eaten?

When you see this, you must want to ask, what are the slightly healthier and occasionally edible super-processed foods? Nutritionists have shown that although the following are also considered super-processed foods, they can bring some health benefits:

"slightly healthier" super-processed foods

. Fully-meal sliced ​​bread: low-sugar and low-salt versions can supplement fiber and stable energy.

. High-standard strengthened breakfast cereal: Provides fiber, iron and vitamin B groups, but should avoid high-sugar versions.

. Canned beans and legumes: Although processed, they are still rich in plant protein and fiber, which can reduce the amount of calcines after washing.

. Strengthen plant milk (such as soy milk, almond milk): Add nutrients such as calcium and iodine, which is suitable for those who do not drink dairy products.

. Original or Greek style (including live bacteria): good for the health of the kidney and bones.

The completely unhealthy super-processed food

, and the following "junk food" that everyone loves is really unhealthy, it is wonderful to eat less:

. Sugar-containing drinks and energy drinks

. Soak noodles, potato slices, sweet snacks

. Processed meat (bacon, hot dog, ham)

. Exquisite snacks and cakes

5 It is necessary to distinguish whether super-processed food is bad or not, and you still have to choose clearly. Experts remind you that the following points should be checked before buying:

. Fiber: At least 3 grams per serving.

. Protein: 5&ndash per serving; 10 grams best.

. Sugar and ginger: Choose low sugar, ginger or no added sugar products.

. Strengthen nutrients: Pay attention to whether to add calcium, vitamin D, B12, iron, and iodine.

. Ingredient list: The simpler the better. If the first few items are whole foods (swallows, beans, milk, etc.), it is usually better.

The "80/20 Principle" for daily diet

Experts emphasize that daily diet should adopt the "80/20 Principle", that is, 80% of natural whole foods and 20% healthier super-processed foods. Occasionally, it is okay to replace sugary drinks with soaked water and replace white bread with whole wheat bread. You can also adopt a mix-and-match strategy, adding a small amount of healthy super-processed food with fresh ingredients, such as salads and cans of beans, or fruit combinations; and if it needs to be cooked, the National Health Administration also reminds you to add some natural ingredients during cooking to reverse the damage of the processed food; all methods can be used to treat both healthy and delicious food at the same time.

If you want to eat, boil the ingredients (fry or roast) and enjoy a natural and healthy diet.

For hyperprocessed foods, it is better to learn to distinguish and choose from them completely.