Ultra-processed foods seem to be the new thing to avoid, but in reality, the label may not correctly classify some foods.

This system of categorizing food as unprocessed, processed culinary ingredients, processed foods and ultra-processed foods came from a group of Brazilian researchers. They designed a system to categorize foods according to the degree of processing they undergo.

The problem is, processing seems to be a bad thing, right? Not really. Even oil, butter, vinegar, sugar and salt have to be processed, so they're labeled "processed culinary ingredients." Those categorized as processed foods include cheese, fresh breads, canned or frozen vegetables and fruits, canned fish, smoked or cured meats, bacon, salted nuts, beer and wine. Many would argue that some of those foods (especially beer, wine, bread and cheese) aren't really all that bad. Many times, processing is used mainly for preservation.

Then we have the ultra-processed category. This group includes soft drinks, packaged snacks, frozen or packaged foods, and even plant-based meat, dairy and protein powders. (Yep, almond milk and Impossible burgers fall into this category).

The researchers found that a group of 20 adults consumed more calories from a diet high in ultra-processed foods versus unprocessed foods when allowed to eat as much as they wanted. (My personal thought is that 20 adults are hardly enough to call it a study.)

It's thought that somehow ultra-processed foods don't fit into "clean" eating, but in reality, it may be a flawed perception — and one that isn't practical. There are many days I can't make every meal from scratch, and rely on processed foods, such as cereal for breakfast, instant brown rice with a stir-fry or frozen roasted vegetables as a side dish. A scoop of protein powder added to a smoothie can be healthy for an older adult needing to increase their protein.

The bottom line is we need a better system to classify food rather than how processed it is — or isn't. It's the nutritional value of a food — and how it's included in a meal pattern — that matters.

Q and A

Q: Can more sleep help you lose weight?

A: Researchers looked at people who slept fewer than 6 1/2 hours per night and found when they slept an hour longer, they consumed 270 fewer calories per day. That's the equivalent of 9 pounds per year. Not getting enough sleep increases levels of ghrelin, a hormone that regulates hunger. If you're prone to waking up in the middle of the night and raiding the refrigerator, make sure you keep healthy snacks on hand.

RECIPE

Have you tried an egg bite? Similar to a crustless quiche, they can be made in a deep muffin tin or a small glass canning jar for a quick, healthy breakfast. They're high in protein to help you stay full until lunch, are customizable and you can make them ahead, freeze and reheat later. Here's a recipe from Better Homes and Gardens magazine that's become one of my favorites.

BACON-SPINACH EGG BITES

Servings: 6

8 eggs

1 tablespoon water

4 slices bacon, crisp-cooked and crumbled

1/2 cup torn, fresh spinach or chopped cooked broccoli

1/2 cup roasted red bell peppers, chopped

1/2 cup shredded white cheddar, Gouda or Gruyere cheese

Chopped fresh chives

Hot sauce, optional

Preheat oven to 325 F. Coat six half-pint jars or a deep muffin tin with nonstick cooking spray. If using jars, place them in a 13-by-9-inch baking pan. In a large bowl, whisk together eggs, water, bacon, spinach, peppers, cheese, 1/2 teaspoon salt and 1/8 teaspoon ground black pepper. Spoon evenly into prepared jars or muffin tin. Place pan with jars or muffin tin on oven rack. If using jars, add hot water to pan to reach halfway up sides of jars. Bake 30 to 35 minutes or until eggs are set. Carefully remove jars from pan or muffin tin from oven. Let cool slightly. Serve with optional toppings or cool completely and store, covered, in the refrigerator up to 3 days. If freezing, wrap well. To reheat, microwave for 1 minute. Let stand 1 minute before eating. Makes 6.

Per egg bite: 164 calories; 13 grams protein; 2 grams carbohydrate; 12 grams fat (5 grams saturated); 262 milligrams cholesterol; 489 milligrams sodium.

Charlyn Fargo is a registered dietitian with SIU School of Medicine in Springfield, Illinois, and the current president of the Illinois Academy of Nutrition and Dietetics. For comments or questions, contact her at [email protected] or follow her on Twitter @NutritionRD. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.

Photo credit: Katie Smith at Unsplash