A fundamental part of a healthy diet is consuming minimally processed foods.
These foods stand out for their simplicity and minimal manipulation before reaching our table.
Below we share useful information about what minimally processed foods are, their characteristics, and 10 examples of these.
What are minimally processed foods?
The minimally processed foods are those who have experienced a minimal amount of changes from its original state in nature to reaching our plate. These foods are generally fresh and do not contain artificial additives, preservatives, or synthetic ingredients.
The main idea behind these foods is to maintain as much as possible of the nutrients and health benefits that nature provides them.
Characteristics of processed foods
On the other hand, the processed foods They are products that have undergone a series of deliberate changes to extend their shelf life, improve their flavor or texture, or make them more convenient.
These foods often contain additives, added sugars, saturated fats, and sodium in significant quantities. Some common examples of processed foods include:
- cookies,
- chips and snacks,
- Instant soup,
- canned vegetables,
- refreshments,
- frozen prepared dishes.
- fruits in syrup,
- cupcakes
Advantages of minimally processed foods
- Nutrients intact: Minimally processed foods generally retain most of their natural nutrients, such as vitamins and minerals, making them a healthy option for a balanced diet.
- Fewer artificial ingredients: These foods usually lack artificial additives and preservatives that can have negative long-term health effects.
- Greater nutritional control: By choosing minimally processed foods, you have greater control over what you eat and can avoid unwanted ingredients.
- Better flavor and texture
Disadvantages
- Since these foods contain no artificial preservatives, their shelf life is limited, meaning they can deteriorate faster than processed foods.
- Many minimally processed foods require some level of preparation at home, which can be inconvenient for some people with tight schedules.
- In some cases they can be more expensive than their processed counterparts due to their fresh nature and shorter shelf life.
Examples of minimally processed foods
- Fresh fruits: Apples, bananas, oranges, and grapes are examples of fruits that do not require additional processing.
- Fresh vegetables: Broccoli, spinach, carrots, and tomatoes are great minimally processed vegetable options.
- Lean meats: Chicken breast, fish fillet, and lean beef are examples of minimally processed animal proteins.
- Eggs: Eggs are a natural, unprocessed food that offers essential proteins and nutrients.
- Legumes: Chickpeas, lentils and beans are legumes that can be purchased dried or canned cooked without unnecessary additives.
- Nuts and seeds: Almonds, walnuts, chia, and flaxseed are examples of healthy, unprocessed snacks.
- Integral rice: Brown rice is a minimally processed whole grain option rich in fiber and nutrients.
- Extra virgin olive oil: This oil preserves the integrity of the olives and is considered a minimally processed food.
- Milk: Fresh milk without adding flavors or sugars is an example of a minimally processed food.
- Plain yogurt: Yogurt without flavors or sweeteners is a minimally processed dairy product.
These foods retain most of their natural nutrients and lack artificial additives and preservatives.
Although they may require more preparation and have a limited shelf life compared to processed foods, the long-term health benefits are indisputable.