Don't Eat Enriched Foods
What is Enriched Food?
An enriched food is a product to which nutrients have been added. Typically, the added nutrients were present in the food in its original form but were removed at some point during processing. White bread is an example of an enriched food because certain vitamins are added after the bleaching process depletes them.
What "Enriched" Means
Enriched foods sound healthy. The word "enriched" makes it seem like something special has been added to the food to make it better. That definition of enriched foods isn't wrong. But it's not completely accurate, either.
Many enriched foods have had ingredients removed and then added back in. For example, food makers may add B vitamins or iron that was lost during the food manufacturing process. Many people confuse enriched foods with fortified foods. According to the , fortified foods are foods in which nutrients have simply been added, not replaced.
According to the , enriched foods and other functional foods"have a potentially beneficial effect on health when consumed as part of a varied diet on a regular basis at effective levels based on significant standards of evidence." In short, that means that enriched foods may be part of a healthy diet that includes a variety of different types of food.
Examples of Enriched Foods
To see if the food you eat contains enriched ingredients, simply check below the nutrition facts label and scan the list of ingredients. Look for ingredients that include the word "enriched." Many enriched foods are made with enriched flour. Cereals may be enriched with iron or you may see that your bread is made with enriched ingredients. Pasta and tortillas might also be enriched foods.
You might also see the word "fortified" on the front of the package. For example, your orange juice may advertise that it is "fortified with calcium" or your cereal might brag that it is "fortified with iron." Or you may see the more general claim “fortified with essential vitamins and minerals.” These statements all mean that ingredients have been added to increase the nutritional value of the food.
Are Enriched Foods Healthy?
Enriched foods can be part of a healthy diet, but enriched foods aren't necessarily or always healthy. And enriched foods may not be better for your diet than foods that are not enriched.
For example, you may find yourself in the bakery aisle of your grocery store trying to choose a healthy bread. You can select a white bread made with enriched flour or you can choose a whole wheat bread made with whole grains. The enriched bread may have certain nutrients added after processing. These nutrients might be healthy for your body. The whole grain bread may not be enriched, but that is probably because nutrients were never stripped from bread during processing. So those nutrients don't have to be added back in.
As the Academy of Nutrition and Dietetics statement recommends, functional foods like enriched products can be part of a healthy diet. But it is the entire diet and not just a single food that promotes good health and wellness.
A Word From Verywell
If you are trying to improve your diet, evaluating the number of enriched foods you consume is a good place to start. Enriched foods can be part of a healthy eating plan, but they can be more heavily processed and (sometimes) less nutritious than whole, less processed foods. For example, an enriched loaf of bread may be less nutritious than a loaf made from scratch at your local baker with whole grains and fresh ingredients.
A registered dietitian can be a smart resource in developing a healthy eating plan. If you are trying to lose weight, maintain a healthy weight, or improve your health with food, consider reaching out to a certified professional at your local health center. A single appointment may be all you need to get the information necessary for a smart, reasonable plan for improved health.
Video: Nutrition Advice : Healthy Enriched Vitamin E Foods
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