What Are Processed Beverages?

What do these beverages have in common?

That’s right, they’re all processed. This is not to say you should avoid these! I’m actually using this to teach you the opposite- we don’t have to be afraid of processing!

Milk is homogenized, pasteurized, and fortified with Vitamin D as well as some other vitamins and minerals, depending on the brand. This is an example of processing making the product even better for you. Homogenization incorporates the fat particles evenly, pasteurization ensures that there are no harmful pathogens in the milk, and fortification helps prevent deficiencies.

Other examples of processed beverages are almond and oat milk. The degree of processing to make these “milks” varies greatly.

I will make a separate post on non-dairy milk alternatives, but in terms of processing, I recommend choosing unsweetened varieties with as few additives as possible. The best ones will have just the ingredient advertised on the front plus water. So for oat milk, just oats and water. For almond milk, just almonds and water.

Some of these products are fortified with vitamins and minerals, which are also fine. I would avoid “milks” that are out on the shelf unrefrigerated, and ones with added sweeteners, stabilizers, preservatives, emulsifiers, etc.

Juices are also “processed” (yes, even cold pressed juice). Without the fiber of the fruit, the juice is digested and absorbed totally differently than if you ate the whole fruit. Juices tend to spike blood sugar quickly because they’re absorbed and metabolized without being slowed down, which diabetics should be mindful of. But juice isn’t all bad, it still contains the phytochemicals that are in the fruit, as well as vitamins and minerals- like Vitamins A and C in orange juice and antioxidants in pomegranate juice.

So should you avoid processed beverages?

No, my general rule is no foods should be avoided completely. Balance is everything!

Just be mindful of what

you’re choosing on a daily basis and try to incorporate many natural, whole foods into your diet.