The words “processed foods” are enough to strike fear into the hearts of many health-conscious consumers. Over the past decade, we have all been taught to fear the dangers of eating foods that undergo serious processing from their original form (if they even had an original form – as far as we know, it there is no farm of protein bars or river of energy drinks).
Still, it’s possible that the pendulum has swung too far when it comes to attitudes toward processed foods. In recent years, many experts have begun to encourage people not to demonize them all at once. The fact is that many (if not most) very healthy foods have to go through some sort of process before they hit grocery store shelves. Unless you live on a self-sustaining farm, you will likely have to eat processed foods as part of your regular diet.
The important thing to remember is that there is a difference between treatment and ultra-processed foods. While processed foods are simply those that have undergone some form of change from farm to table, ultra-processed foods are those that have been radically altered with the addition of artificial flavors and colors, sweeteners supplements, preservatives, hydrogenated fats and other questionable elements. ingredients. These are the foods that have been primarily associated with adverse health effects, such as obesity And heart disease.
We’re clearing up the confusion around processed foods by identifying 10 foods that, while technically processed, are actually good for you. Read on to find out which foods you should stock your fridge and pantry to reap serious health benefits, and for more, check out 15 Low-Calorie Snacks That Are Actually Unhealthy.
Healthy processed foods:
Whole Wheat Bread

All breads are technically processed: no one gets whole loaves directly from a breadfruit tree. But that doesn’t mean you should avoid all bread. When you choose a variety made with whole wheat as your first ingredient, you’ll get the benefits of fiber, micronutrients, and a bit of protein.
Haley Bishoff, RDNowner of Rūtsu Nutrition in Las Vegas, recommends Dave’s Killer Bread as a processed but healthy choice. “A lot of Dave’s breads are packed with fiber, omega-3 fatty acids and even a few grams of protein per slice. Bread may get a bad rap, but nutritious whole grain options like this can be considered a healthy staple. »
Canned or frozen lentils


Plant-based proteins are all the rage these days, and it’s easy to see why. Plant foods like lentils not only offer plenty of protein, but also provide you with fiber, folate, magnesium, manganese, and other important nutrients. Luckily, you don’t need to soak and boil them to enjoy their great nutrition. Canned or frozen lentils are just as healthy as dried lentils.
Need a suggestion for getting started with easy lentil stews and curries? To try Trader Joe’s Microwave Steamed Lentils. “These lentils are a versatile plant-based protein that can be enjoyed hot or cold,” explains Catherine Karnatz, MPH, RDcreator of DR in nutritional education. “With 6 grams of fiber, 10 grams of protein and 21 grams of complex carbohydrates per ½ cup serving, this little legume makes the perfect addition to soups and salads to support regular digestion, stable blood sugar and plenty of energy. “
Yogurt


“Most people wouldn’t consider yogurt a processed food, but it is!” said Steph Magill, MS, RD, CD, FANDof Soccer Mom Nutrition. The process of turning cow’s milk into a thick, creamy dairy treat takes time, temperature and additional bacterial cultures. The good news is that these multiple steps do not take away from the benefits of yogurt. Magill points out that yogurt is a good source of protein, calcium, vitamin B1, and probiotics that can support your digestive and immune health.
To choose the healthiest and least processed yogurt, opt for plain or less sweet versions.
“Look for plain yogurt with less than 12 grams of sugar per serving and add your own fresh fruit or nuts for added flavor and sweetness,” suggests Magill.
Dried fruits


They come in packaging and are sold alongside chocolate bars. Does this mean that dried fruits are too processed to be healthy? No! Although they don’t have the same water content as fresh apples or berries, dried fruits contain just as many nutrients. In fact, they sometimes contain more fiber and antioxidants than fresh fruit, since there are more of them per serving.
“Raisins are a great energy-boosting snack to keep in your bag,” says Katie Schimmelpfennig, RDfounder of Eat Swim Win. “They’re packed with fiber, iron and carbohydrates to fuel both your brain and your muscles.” Or, for snacking on dried fruit at a convenient bar, try something like That’s it! bars. Made entirely with dried fruit – nothing else – they’re the equivalent of eating a whole apple, a whole mango and/or a whole pear.
Frozen Whole Grain Waffles


Frozen waffles made with refined flour may not be the best choice for breakfast, but frozen whole grain waffles can start your day off right. “These are a nutritious processed food option because they provide complex carbohydrates and fiber, supporting sustained energy and a healthy digestive system,” explains Jessi Holden, MS, RDNof The invitation to the kitchen. “They’re convenient, versatile and easy to make, and pair well with a layer of nut butter and fruit on top.”
Popcorn


Buttered microwave popcorn is often a source of hidden trans fats and artificial flavors, putting it squarely in ultra-processed territory. But plain or lightly salted popcorn is much less processed and actually has many health benefits.
“Popcorn is a delicious, nutritious and quick snack to keep on hand. It’s high in fiber and magnesium and has only 100 calories per 3 cups,” explains Chris Henigan, MS, RD, LDN, of Simple Startup Nutrition. “I buy plain beans and pop them myself. I can add any flavor I want, like chili, lime, parmesan, or cinnamon sugar if I’m feeling sugar.”
Hummus


Hummus can be processed, but it is still a simple and nutritious food. “Hummus is made primarily from chickpeas and olive oil, making it a heart-healthy snack that’s high in fiber and protein,” says Henigan. Pair it with vegetables like pepper strips or carrot sticks and you have a great compromise between whole and minimally processed snacks.
Soy milk


When it comes to non-dairy plant milks, there are a range of processing options. Some have ingredient lists as long as your arm, with emulsifiers, fillers and preservatives. Others are much simpler – and simple is a good sign.
“For vegans or people with lactose intolerance, I suggest soy milk,” says Cheryl Mussatto MS, RD, LSclinical dietitian and author of The brain nourished. “It is the only plant-based milk that contains complete proteins, offers all the essential amino acids of cow’s milk and is enriched with calcium and vitamin D.” Pacific Foods Organic Unsweetened Soy Drinkfor example, contains only water and organic soy.
Canned fish


To get your daily dose of healthy fats (not to mention protein), don’t neglect canned fish. It may be more processed than a salmon fillet or freshly caught trout, but canned fish still provides excellent nutrition and generally costs less than the fresh variety.
“Canned fish like canned tuna or salmon are a good choice for an easy meal,” says Brittany Crump, MPH, RD, LD, CDCESowner of Savor the nutrition. “Fish is an excellent source of omega-3, which supports heart health and brain function.”
Bean-based pasta


“As a pediatric dietitian and mother of three, one of my favorite ways to help my kids meet their protein and fiber needs is to use pasta made from beans and legumes,” says the dietitian and author Malina Malkani, MS, RDN, CDN.
His preferred option is Barilla Chickpea Penne. “They can be processed, but they are a nutritious alternative to traditional pasta for anyone who wants to increase the nutrient density of their meals and incorporate sustainable plant-based proteins into their diet.” These bean-based penne pasta provide 15% of the daily value of iron, 12 grams of protein and 8 grams of fiber per serving.
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