5 Ultra-Processed Foods You Can Actually Eat Without Problem, According to Experts

By now, you may view ultra-processed foods as the equivalent of a flashing “danger” sign to your health. Numerous studies have linked a diet high in ultra-processed foods to an increased risk of chronic health problems like heart disease, obesity and cancer.

But ultra-processed foods are an extremely broad category, and experts say there is room for more nuanced thinking about these foods. In fact, some probably aren’t as bad for you as others.

Concrete example: a 2024 study in The Lancet Regional Health – Americas found that some ultra-processed foods, like bread, cold cereal, yogurt, dairy desserts, and salty snacks, were not associated with poor cardiovascular health in the same way as others, like beverages sweet and processed meats.

These findings are an indicator of a broader truth about ultra-processed foods, said Bonnie Taub-Dix, RDN, host of the “Media Savvy Podcast,” creator of BetterThanDieting.com and author of “Read It Before You Eat It : Taking You from Etiquette to the Table.

“It’s important to note that not all ultra-processed foods should be universally maligned,” she said. Health in an email. “Some products labeled as ‘ultra-processed’ can offer value and be convenient, providing an affordable way to meet dietary needs.”

Taub-Dix pointed out that a lack of clarity about what ultra-processed foods actually are are adds to the confusion about which ones to limit. While the term “junk food” has traditionally applied to a relatively small group of foods, the term “ultra-processed” encompasses a broader group.

Although definitions vary, Taub-Dix described ultra-processed foods as “those that are heavily modified during production and are loaded with added sugars, unhealthy fats, sodium and artificial ingredients.” Candy, sugary drinks, packaged snacks, and processed meats all fall into this category, but foods like instant oatmeal and whole-wheat crackers can too.

If you’ve decided to limit ultra-processed foods this year, there’s no need to throw out the proverbial baby with the bathwater. Here are five foods that are technically ultra-processed but aren’t as unhealthy as others.

“Unless you wake up in the morning and chew on a stalk of wheat, the bread you eat (even if it’s whole grain, organic and ‘natural’) is highly processed,” Taub-Dix said.

But processing doesn’t negate the health benefits of whole grains. The American Society for Nutrition reports that whole wheat retains far more nutritional value when milling and baking than refined flour and bread. Whole-grain breads provide fiber, B vitamins and essential nutrients, which can help support digestion and reduce the risk of heart disease, Taub-Dix emphasized.

The key to selecting the least processed bread? Look for whole grains like wheat, oats or barley as the first ingredient. A minimally processed bread will also have a short list of ingredients containing recognizable additions like oil, sugar or salt. Yeatman added that breads made with olive oil rather than soybean oil are a better choice because of their healthier fat profile.

According to Timothy Yeatman, MD, FACS, associate director of the Center for Translational Science and Innovation at Tampa General Hospital Cancer Institute and professor of surgery at the University of South Florida, whose work includes research on ultra-processed foods , grass-fed, processed foods. meats are a better choice than grain-fed ones.

Research conducted in 2022, for example, showed that pasture-raised beef had much higher levels of heart-healthy omega-3 fatty acids and alpha-linoleic acids than grain-fed beef. When choosing processed meats like deli slices or bacon, you can increase the nutritional value by choosing grass-fed meats.

Hummus can sometimes contain a host of extras that make it ultra-processed (like added preservatives, flavors, and sodium). However, a simple hummus made from chickpeas often contains only a handful of ingredients. Plus, it provides fiber and a hint of protein.

Again, Yeatman encourages looking for olive oil-based versions. If that’s not possible, he recommends choosing hummus made from sunflower or another high-oleic oil. The advantage? High oleic oil has a much higher content of oleic acid (omega-9 fats). Some research has suggested that omega-9 fatty acids from oleic acid may suppress inflammation and have anti-cancer properties.

Yogurt comes in a wide range of options, from plain unsweetened varieties to brightly colored pots with cookie pieces or other sweet mix-ins. “Yogurt is a processed food, and some yogurts that have a lot of sugar are like candy in a container,” Taub-Dix said.

But even sweetened yogurt is an excellent source of probiotics and a good source of calcium and protein, she noted. Eating more yogurt has been linked to health benefits, such as reduced risk of type 2 diabetes and reduced all-cause mortality.

Start with a plain, minimally processed version (choosing Greek yogurt for the highest protein content). Then add your own simple flavor enhancements if desired. “To amp up the value of your yogurt, opt for plain types and add your own fruit or a little honey,” Taub-Dix suggested.

Canned beans are sometimes considered ultra-processed foods depending on the preparation methods and added ingredients. However, beans (canned or not) are one of the healthiest foods available. “Canned beans contain plant-based protein, fiber, and essential nutrients like iron and magnesium. They are convenient and can easily fit into any meal or snack,” Taub-Dix said.

Stick to low-sodium canned beans or simple formulations that use just a few ingredients. After opening a can, remember to rinse and drain the beans. This will reduce their sodium content by up to about 40%.