What to Know Before Eating Processed Foods

Why processed foods deserve a closer look

Processed foods are popular because they are convenient, reasonably priced and keep for longer. Some are pasteurised, vacuum-packed or fortified, for example milk or juice with added calcium or vitamin D, and breakfast cereals with added fibre. But they can also contain a lot of sugar, salt and fat, so it helps to check the label.

Three things to check

• Sugar: added sugar is not only in sweets. It also appears in sauces, cereals and bread. Too much sugar can lead to weight gain, obesity and diabetes.
• Salt: canned soups, beans, sauces and seasoned nuts are often high in salt. Too much salt is linked to high blood pressure, hardening of the arteries and kidney disease.
• Fat: trans fat is the most harmful type. It raises bad cholesterol and increases the risk of heart disease, stroke and obesity. Check the ingredient list for trans fat or hydrogenated vegetable oil.

5 tips for choosing processed foods

• Read the ingredients and nutrition information carefully.
• Choose foods rich in protein, vitamins, minerals and fibre.
• Avoid products that are high in sugar, salt and fat.
• Balance fresh foods with processed foods and avoid relying on processed products.
• Check the sugar, salt and fat figures on the nutrition label before you decide.

Source: consumer guidance published by Bach Hoa Xanh on choosing processed foods.

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