Identifying Quality Foods & Ingredients - Part 3 of 3

FERMENTED AND CULTURED FOODS

Fermentation, a traditional means of preserving foods in many cultures, produces lactic acid and multiple health benefits. Nutrients and enzymes are increased in vegetables and fruits. They are easier to digest, help restore intestinal friendly bacteria and aid in the digestion of meats, fish, grains and legumes. Antibiotic and anti-carcogenic properties can be produced in fermented vegetables. Cultured dairy products, such as yogurt and kefir without sweeteners, are also lactic
acid foods. They are an easier form of milk to digest, especially for adults, and assist a healthy intestinal environment. Sourdough fermentation brings the best nutritional and digestive value out of whole grain breads. In properly fermented soy foods such as soy sauce, miso and tempeh, soy's many antinutrients are removed.

PROPERLY PROCESSED & PRESERVED

Properly processing and preserving foods is treating them in ways that will do the least damage to the nutritional value and to either retain or enhance the assimilation of nutrients in the body. Of particular concern are modern agricultural and marketing practices, the processing of vegetable oils, the processing of dairy products, especially milk, improper methods of preparation as with the grains, and of course, the prevalence of the endless production of food products prepared with refined ingredients and a host of chemical flavors, color enhancers, and preservatives. Learn to become a careful reader of ingredients lists on labels (generally in the smallest print), a far better indicator of nutritional value than the standard nutrition facts labels. Emphasizing whole, real, raw, organic, fermented and cultured foods, properly prepared to retain or enhance nutritional value will assist in reducing our reliance on the nutritionally depleted and altered alternatives. Choices to be encouraged and those to be discouraged are outlined for each food group on the following pages.