Ultra-processed foods are made mostly from substances extracted from foods, such as starches, hydrogenated fats, and added sugars. They often contain additives like artificial colors and flavors. Eating a diet high in these foods is linked to health risks, including increased chances of obesity and type 2 diabetes. This is why many experts recommend cutting back on them.
Despite the risks, registered dietitians agree that you don’t need to banish all ultra-processed foods. In fact, some can actually be good for you. “A few processed foods remain nutrient dense, meaning they are not excessively high in calories and still retain their nutritional value despite being processed,” says Amy Woodman, RD, who is in private practice in Simsbury, Connecticut.
Here are seven ultra-processed foods that registered dietitians not only recommend to others but also keep in their own kitchens for healthy eating.
1. Tofu
Among processed plant-based protein products, tofu stands out for its high micronutrient content. “For plant-based eaters, getting enough calcium and iron in their diet can be challenging,” says Amy Brownstein, RD, who is in private practice in San Francisco. “Tofu provides a good dose of these nutrients.”
A ½ cup of tofu provides 861 milligrams (mg) of calcium (roughly 66 percent of the daily value, or DV) and 3.3 mg of iron (about 18 percent of the DV).
Tofu also pairs well with homemade sauces and heart-healthy oils. “Tofu’s mellow flavor and texture allow it to absorb any flavors you pair with it, making it a highly versatile protein option,” Brownstein says.
2. Whole-Grain Cereal
Some ultra-processed cereals have a justifiable reputation as dessert for breakfast, thanks to added sugars. But whole-grain cereals tell a different story. “Whole-grain cereal that is high in fiber is still a healthy choice,” says Woodman.
A higher-fiber diet is linked to myriad benefits, such as smoother digestion, lower cholesterol, and healthier blood sugar management.
Woodman recommends selecting cereals with less than 10 grams (g) of added sugar and at least 5 g of fiber per serving. Grape Nuts fits the bill, with less than 5 g of sugar and more than 7 g of fiber. Unflavored cereals like shredded wheat have even less added sugar, with less than 1 g per serving.
3. Protein Powder
“Despite being a processed item, protein powders are an excellent and convenient source of protein for those who struggle to get enough from their diet solely from whole foods,” says Helen Tieu, RD, who lives in Vancouver, Canada. They can be made into a shake, mixed into yogurt or oatmeal, or incorporated into baked goods.
Look for a protein powder with 20 to 25 g of protein per serving, and note that protein powders can be made with different types of protein, including animal-based ingredients such as whey and egg or plant-based ones such as soy, brown rice, pea, and hemp. Select the option that suits your taste preferences and dietary needs — for example, someone with a dairy allergy or following a vegan or vegetarian diet may prefer plant-based protein powders.
Whichever protein type you choose, check the label for additional ingredients. Some products are marketed as meal replacements or weight gain aids, and contain additional carbohydrates. If you’re not trying to gain weight, or if you’re interested in using protein powder as a meal replacement, look for protein-only powders.
In addition, many flavored protein powders are sweetened with sugar or sugar alcohols. Sugar alcohols such as erythritol and sorbitol can cause gastrointestinal (GI) symptoms such as bloating and gas in some people. If you’re watching your sugar intake or have experienced GI upset from sugar alcohols, opt for unsweetened powders.
4. Flavored or Pearled Grains
By themselves, grains like barley, rice, and farro are not considered ultra-processed. But manufacturing steps like parboiling, pearling (removing a grain’s outer hull and some or all of its outer bran layer), and adding flavorings, spices, or oils to packaged grains takes them into ultra-processed territory, Brownstein says.
This doesn’t mean you should avoid them. Even after processing, many whole grains remain excellent sources of fiber, protein, and magnesium, Brownstein says. And consuming higher amounts of whole grains is linked with reduced cholesterol, a lower risk of dying from cancer, and better insulin sensitivity (your body’s ability to respond to insulin, maintaining steady blood sugar). “Flavoring adds fun and variety to meals, while pearling quickens cooking,” Brownstein says, which makes it easier to incorporate whole grains into your diet.
However, some flavored grains contain high amounts of sodium. Choose low-sodium varieties whenever possible — a product that provides 5 percent or less of the DV of sodium is considered low in sodium. (The DV of sodium is 2,300 mg, and 5 percent is 115 mg.)
5. Canned Beans
Canned beans are some of the most nutrient-dense and accessible ultra-processed foods on the market, Brownstein says. In some ways, their processing is actually an advantage: “Canning kills bacteria but keeps the nutrient quality of beans intact,” she says. That quality includes fiber, iron, and potassium — three nutrients many people don’t get enough of.
When shopping, choose canned beans with few ingredients (such as beans, water, and salt), Brownstein recommends. And check nutrition facts labels for sodium content, which runs high in many canned foods.
Research suggests that you can also reduce the sodium content of canned beans by 40 percent by rinsing them before eating. To reduce sodium further, skip adding extra salt to the recipe.
6. Whole-Grain Bread
You are probably familiar with using whole-grain bread as a healthy staple for sandwiches and toast. But between the processing of wheat into flour, the addition of vitamins and minerals through fortification, and the use of emulsifiers and stabilizers to prolong bread’s shelf life and give it a pleasant texture, store-bought whole-grain bread is considered ultra-processed.
That doesn’t make it a bad choice. “Whole-grain bread can be an excellent source of fiber, vitamins, and minerals, and contribute protein, too,” says Tieu. The U.S. Department of Agriculture recommends making half your grains whole — so opt for whole-grain bread instead of refined bread whenever possible.
And for the healthiest, most nutrient-dense option, check that your bread lists whole wheat or another whole grain as the first ingredient.
7. Some Flavored Greek Yogurts
Healthy processed snacks are hard to find, but Elizabeth Harris, RDN, who is based in Annapolis, Maryland, says that flavored Greek yogurt is one of her favorites. “Flavored Greek yogurt is a protein-rich food that also offers calcium and vitamin D, both of which are important for bone health,” she says.
The main concern with flavored yogurt is added sugars, so it’s key to read labels. The U.S. Dietary Guidelines for Americans recommends consuming no more than 50 g of added sugars per day. Choose flavored yogurts with as few added sugars as possible, and be sure to account for them in your daily total. Or stick to plain Greek yogurt and sweeten it naturally with berries, banana slices, or a drizzle of honey.
The Takeaway
Many ultra-processed foods contain high amounts of added sugars, salt, artificial colorings and flavorings, and other less-healthy ingredients that are linked to health risks. That said, some ultra-processed foods are healthy and nutrient dense.
Though whole-grain breads and cereals, canned beans, and tofu are ultra-processed, registered dietitians say that they’re nutritious choices.
Look for ultra-processed foods with beneficial nutrients, such as fiber, vitamins, and minerals. Limit foods high in salt and added sugars.
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