5 Surprisingly Healthy Ultra-Processed Foods That Experts Approve For Guilt-Free Snacking

Understanding ultra-processed foods is essential for making informed dietary choices that prioritize health. These foods, often heavily manufactured with artificial ingredients, have been linked to long-term health complications. Despite the negative reputation of items like chips and soda, some seemingly healthy products, such as certain types of bread and yogurt, can also fall into the ultra-processed category. In this article, we will explore five foods that may be deemed ultra-processed yet still offer significant health benefits.

People often associate ultra-processed foods with negative health outcomes, viewing them as dangerous for long-term wellness. Numerous studies support this, indicating a diet high in ultra-processed items can lead to chronic conditions such as heart disease, obesity, and cancer. However, it’s important to recognize that not all ultra-processed foods are created equal. Recent findings suggest that certain ultra-processed foods can be integrated into a healthy diet.

For instance, a 2024 study published in The Lancet Regional Health—Americas found that some commonly consumed ultra-processed foods—like bread, cold cereals, yogurt, dairy desserts, and savory snacks—were not linked to poor cardiovascular health in the same manner as items such as sugar-sweetened beverages and processed meats.

According to Bonnie Taub-Dix, RDN, host of the “Media Savvy Podcast,” and author of Read It Before You Eat It: Taking You from Label to Table, “It’s important to note that not all ultra-processed foods should be universally maligned. Some products being called out as ‘ultra-processed’ can offer value and be convenient, providing an affordable way to meet dietary needs.”

This conversation around ultra-processed foods highlights the need for clarity regarding what qualifies as ultra-processed. Taub-Dix describes these foods as “those that are heavily altered during production and are laden with added sugars, unhealthy fats, sodium, and artificial ingredients.” Examples include:

• Candies
• Sweetened drinks
• Packaged snacks
• Processed meats

Interestingly, certain healthy alternatives, including instant oatmeal and whole wheat crackers, might also be included in this category. If you’re looking to cut back on ultra-processed foods, consider incorporating these five options that offer health benefits without the guilt.

1. Whole Grain Bread

Whole grain bread is a common ultra-processed food item that retains a wealth of nutritional value. “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 asserts. However, this does not negate the benefits of whole grains.

According to the American Society for Nutrition, whole wheat holds significantly more nutrients compared to refined flour. Whole-grain breads are rich in:

• Fiber
• B vitamins
• Essential nutrients

These elements can enhance digestive health and reduce heart disease risk. When choosing bread, look for whole grains like:

• Wheat
• Oats
• Barley

Additionally, opt for breads with a short ingredient list, featuring recognizable components such as oil, sugar, or salt. Breads made with olive oil are preferable for their healthier fat profile.

2. Grass-Fed Processed Meats

Grass-fed processed meats, like deli slices and bacon, are better nutritional choices compared to grain-fed varieties. Research from 2022 indicates that pasture-raised beef contains higher levels of beneficial omega-3 fatty acids compared to grain-fed counterparts. By opting for grass-fed options, you can enhance the health benefits associated with consuming processed meats.

3. Hummus

While some store-bought hummus contains preservatives and additives that classify it as ultra-processed, a basic chickpea hummus features just a few ingredients and is rich in fiber and protein. To maximize health benefits, Taub-Dix recommends selecting hummus made with olive oil or high-oleic sunflower oil, as these oils are linked to anti-inflammatory properties.

4. Yogurt

Yogurt is another item that varies widely in quality. While some brands pack their containers with sugars that are akin to candy, plain and unsweetened yogurt offers excellent health benefits, including probiotics, calcium, and protein. Research indicates that consuming yogurt is associated with a lower risk of type 2 diabetes and reduced mortality rates.

For the healthiest option, choose plain, minimally processed yogurt—preferably Greek yogurt for higher protein content. You can enhance its flavor by adding fresh fruits or a drizzle of honey.

5. Canned Beans

Although canned beans can be considered ultra-processed due to preparation methods and additives, they remain one of the healthiest food choices available. Canned beans are convenient and pack a nutritional punch, providing:

• Plant-based protein
• Fiber
• Iron
• Magnesium

To make a healthier choice, opt for low-sodium versions. Rinsing and draining canned beans can further reduce sodium content by up to 40%.

In conclusion, while it’s wise to be cautious about ultra-processed foods, recognizing the ones that provide nutritional value can positively contribute to a balanced diet. Incorporating these five options may help you maintain health while enjoying the convenience they offer.