Discover Which Ultra-Processed Foods May Actually Be Healthier Than You Think

The Spectrum of Ultra-Processed Products

When it comes to ultra-processed foods, the category is vast and varied. From sugary drinks to savory snacks, these items often carry a negative connotation due to their association with chronic diseases. However, recent studies highlight a more nuanced perspective. For instance, a 2024 study in The Lancet Regional Health—Americas found that certain ultra-processed foods, like bread, cereals, yogurt, and dairy desserts, did not pose the same cardiovascular risks as others, such as sugar-sweetened beverages and processed meats.

This revelation underscores the importance of distinguishing between different types of ultra-processed foods. Bonnie Taub-Dix, RDN, host of the “Media Savvy Podcast” and author of “Read It Before You Eat It,” emphasizes that not all ultra-processed foods should be universally condemned. Some can provide value through convenience and affordability, meeting essential dietary needs without compromising health significantly.

Clarifying the Confusion Around Definitions

A significant part of the confusion around ultra-processed foods stems from unclear definitions. While "junk food" typically refers to a narrow range of items, "ultra-processed" encompasses a broader spectrum. According to Taub-Dix, ultra-processed foods are those heavily altered during production, often containing added sugars, unhealthy fats, sodium, and artificial ingredients. This includes candies, sweetened drinks, packaged snacks, and even seemingly wholesome options like instant oatmeal and whole wheat crackers.

Understanding these distinctions is crucial for making informed dietary choices. Taub-Dix stresses the need for clarity to help consumers identify which ultra-processed foods to limit and which might still offer nutritional benefits. By recognizing the differences, individuals can make healthier decisions without completely eliminating convenient or affordable options from their diets.

Bread: Processed Yet Potentially Beneficial

Bread is a prime example of an ultra-processed food that retains significant nutritional value. Despite undergoing extensive processing, whole-grain breads remain rich in fiber, B vitamins, and essential nutrients. The American Society for Nutrition reports that whole wheat retains far more nutritional value during milling and baking compared to refined flour and bread. This makes whole-grain varieties a valuable addition to any diet, supporting digestion and reducing heart disease risk.

To select the least processed bread, look for whole grains like wheat, oats, or barley listed as the first ingredient. Opt for breads with a short list of recognizable ingredients, such as oil, sugar, or salt. Additionally, choosing breads made with olive oil over soybean oil can enhance the fat profile, offering healthier alternatives for daily consumption.

Grass-Fed Meats: A Better Choice Within the Ultra-Processed Category

Processed meats often top the list of unhealthy ultra-processed foods. However, Timothy Yeatman, MD, FACS, associate center director for Translational Science and Innovation at Tampa General Hospital Cancer Institute, suggests that grass-fed processed meats are a better choice than grain-fed ones. Research from 2022 indicates that pasture-raised beef contains higher levels of heart-healthy omega-3 fatty acids and alpha-linoleic acids compared to grain-fed beef.

Choosing grass-fed options for processed meats like deli slices or bacon can increase their nutritional value. These meats offer a healthier fat profile, providing essential nutrients that support overall well-being. By opting for grass-fed varieties, consumers can enjoy the convenience of processed meats while minimizing potential health risks.

Hummus: A Simple and Nutritious Option

Hummus, a popular dip made from chickpeas, sometimes falls into the ultra-processed category due to added preservatives, flavorings, and sodium. However, a simple chickpea-based hummus with minimal ingredients offers substantial nutritional benefits. Rich in fiber and protein, this versatile spread supports digestive health and provides a satisfying snack option.

Yeatman recommends seeking out versions made with olive oil or high-oleic sunflower oil, which contain higher levels of oleic acid (omega-9 fats). Research suggests that omega-9 fats from oleic acid can suppress inflammation and possess anti-cancer properties. By choosing hummus made with healthier oils, consumers can enjoy its benefits without the drawbacks of excessive processing.

Yogurt: Sweetness and Nutrition Combined

Yogurt is another ultra-processed food that deserves a closer look. While some varieties loaded with sugar resemble candy, others provide essential probiotics, calcium, and protein. Studies have linked increased yogurt consumption to reduced risks of type 2 diabetes and lower all-cause mortality. Starting with minimally processed plain yogurt, especially Greek yogurt for higher protein content, allows for customization with natural sweeteners like fruit or honey.

Taub-Dix advises adding your own flavor upgrades to plain yogurt, enhancing its nutritional value without introducing harmful additives. By selecting simpler formulations, consumers can enjoy the taste and benefits of yogurt without falling into the trap of overly processed versions.

Canned Beans: Convenient and Nutrient-Rich

Canned beans, often considered ultra-processed depending on preparation methods, are among the healthiest foods available. Packed with plant-based protein, fiber, and essential nutrients like iron and magnesium, they offer a convenient way to incorporate nutritious meals into busy schedules. Choosing low-sodium or simple formulations with few ingredients ensures maximum health benefits.

Rinsing and draining canned beans after opening can reduce sodium content by up to 40%, making them an even healthier option. Their versatility allows for easy integration into various dishes, from salads to stews, ensuring a consistent source of vital nutrients in everyday meals.