Dietitians Say These Processed Foods Are Actually Good for You
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About 60% of the American diet comes from processed foods—and while that’s not necessarily a good thing, it’s not all bad. This category refers to foods that have been modified from their natural state, which includes everything from pre-washed greens to potato chips. In fact, the healthiest processed foods may be lurking in your cabinet already. And if not, there are several you should consider adding to your diet.
“Some processing methods—like freezing, fermenting, or pasteurizing—can help preserve or even enhance the nutritional value of foods,” says Kristen Lorenz, R.D. “Foods like fortified whole-grain cereals, canned fish, and frozen fruits are processed yet offer important nutrients that support a healthy diet.”
Meet the experts: Kristen Lorenz, R.D., Maggie Moon, M.S., R.D., author of The MIND Diet, Natalie Rizzo, M.S., R.D.; Summer Yule, M.S., R.D.N., Gloria Stoverink, R.D., L.D.; and Sabrina Russo, R.D. and blogger at My Three Seasons.
What kinds of processed foods are decidedly unhealthy? Ultra-processed foods such as soda, cold cuts, and packaged sweets or chips. These foods contain mostly fats, starches, added sugars, and hydrogenated fats and may have additives like artificial colors and flavors or stabilizers, per Harvard Health. Recent studies have linked ultra-processed food consumption to the rise in obesity and cardiometabolic diseases.
Yet consuming processed foods is a necessary part of a busy lifestyle, so it’s important to know how to spot the nosh with nutritional value. “Look for less added sugars and sodium on the ingredients list,” suggests Lorenz. “If the product helps you meet nutrient needs or save time while still feeling good about your choices, it might be a beneficial option.”
From bean pasta to frozen fruits to veggie burgers, here are the convenience foods dietitians always keep stocked in their kitchen.
Frozen wild blueberries
The freezer section offers many healthy choices, including high-fiber breads and frozen veggies and fruits.
“Frozen wild blueberries give us year-round access to these brain-protecting berries. They’re picked at peak ripeness and their nutrient content is preserved better than fresh,” says Maggie Moon, M.S., R.D., author of The MIND Diet. “Most of the brain health research on blueberries has been conducted on wild blueberries, which are concentrated flavorful bursts of antioxidants,” she adds, so don’t be afraid to dig into this packaged fruit. You may find that some frozen fruits are also cheaper than their fresh counterparts.
Chia seeds
You won’t find a bag of chia seeds in your produce aisle, but that doesn’t mean it’s any less deserving of a spot in your cart.
“Chia seeds are high in plant-based omega-3 fatty acids and calcium, two important nutrients people don’t get enough of. An ounce is also rich in fiber (11 grams),” says Moon. A 2019 study from the journal Lancet confirmed that eating 25 to 29 grams of fiber daily can help you live longer. You can add these to smoothies, yogurt, or oatmeal bowls, or you can even make an overnight breakfast chia seed pudding.
Canned chickpeas
Canned beans are often loaded with salt to help preserve them, but you can offset this by rinsing the beans under water before adding them to your dish. Moon says doing this cuts sodium by 40% (but this may vary).
“For those nights when you just don’t have it in you, canned beans are a lifesaver and a staple in my pantry. Chickpeas are one of my favorite plant proteins, and work especially well in Mediterranean- and Middle Eastern-inspired meals,” says Moon. They’re a plant-based protein that doubles as an excellent source of fiber, too.
Matcha green tea powder
People add matcha to smoothies, cookies, and overnight oats, and for a good reason. Matcha is a powdered tea that derives from finely grinding whole green tea leaves, which means you’re taking in the benefits from the entire leaf. You can find matcha powder in the tea and coffee aisle of your grocery store, and some health food stores might also carry it.
“All green tea has benefits for focus and memory, but matcha green tea powder leads to a greater concentration of the beneficial compounds in green tea,” Moon says. A review of 49 human trials from the journal of Current Pharmaceutical Design suggests that phytochemicals like L-theanine and caffeine found in matcha improve mood, cognitive performance, and sharpness.
Bean pastas
OK, so bean pasta might not be considered a whole food to some, but next to sliced whole-grain bread, it’s one of the most nutritious packaged foods you can get. Bean pasta is higher in protein and fiber than traditional white noodles and even whole-grain varieties. Plus, they're gluten-free.
Moon’s go-to is Banza’s chickpea pasta, but there are other brands out there, like Explore Cuisine, Barilla, and Ancient Harvest, that feature beans and whole grains. “Banza chickpea pasta has a good texture and mouthfeel, making it a no-sacrifice swap for refined-grain pasta. Nutritionally, it has about twice the plant protein (25 grams) and more than four times the fiber (13 grams) of standard pasta,” says Moon. It’s a favorite of Deputy Editor Emily Goldman, who says the pasta alternative helps her create healthy meals that won’t spike her blood sugars, as a type 1 diabetic.
Veggie burgers
Today’s veggie burgers are a far cry from the stale, chewy patties of the 90s. Thanks to brands like Dr. Praeger’s plant-based burgers, you can have a delicious meatless meal on the table in minutes (all you need is a microwave).
“These flavorful, soy-free, gluten-free, plant-based veggie burgers are made with pea protein and boast an impressive 28 grams of protein per patty,” says Natalie Rizzo, M.S., R.D. Look for them in the frozen aisle and add to a salad or bun to whip up a high-protein dinner in a snap.
Granola bars
Certain granola bars are good for you, even though they’re technically processed. The key is to find bars that are lower in sugar (especially added sugar), ideally around 5 grams.
If you’re craving some dark chocolate, try KIND’s chocolate nuts and sea salt bar, says Rizzo. “Not only does it satisfy the craving, but it adds some protein and healthy fats to your diet without much added sugar. When you snack on one, you’ll be getting 7 grams of fiber and 6 grams of protein, which will keep you satisfied until your next meal,” she says.
Pumpkin puree
Buying canned pumpkin puree will make your life a whole lot easier. Just be sure you’re getting 100% canned pumpkin puree and not a canned pumpkin pie mix that includes sugar and other ingredients.
“I love using pumpkin to add moisture and sweetness to baked goods or flavor soups and casseroles, but buying, peeling, chopping, and roasting a pumpkin is a pain. Instead, I buy Libby’s canned pumpkin, which is made with 100 percent pumpkin and no additives or sweeteners,” says Rizzo. It’s also a great source of vitamin A and antioxidants, she says.
Olive oil
Extra-virgin olive oil is considered “processed” because it’s quite literally the oil expressed from an olive. But it’s one of the healthiest and most flavorful oils you can enjoy. Since it’s calorie-dense, be sure to stick to one tablespoon.
“That said, it’s one of the healthiest oils around, due to its high concentration of unsaturated fat,” says Rizzo. “Not only is olive oil part of the Mediterranean Diet, but a multitude of research has linked it to lowering your risk of heart disease,” she adds.
Tofu
Tofu is made from the curds of soybeans and is an excellent source of plant-based protein. “For vegetarians, vegans or even those trying to eat less meat, tofu is a great option. Tofu has 9 grams of protein in just 3 ounces, and it’s rich in calcium,” says Rizzo, who recommends Nasoya brand. It’s also super affordable and versatile, taking on the flavors of basically any marinade.
Greek yogurt
“Plain Greek yogurt undergoes some processing after the cow is milked but that does not mean it is not a healthy choice! Greek yogurt is packed with protein to help keep you full,” says Summer Yule, M.S., R.D.N.
It also contains probiotics that benefit gut health, as well as calcium and riboflavin, Yule notes. Choose the plain varieties to avoid added sugar.
Oysters packed in olive oil
If you love oysters but hate the painstaking process of shucking them, look no further than canned oysters packed in olive oil.
“Oysters packed in olive oil are another processed health-promoting food that I would highly recommend. Tinned oysters are far less expensive than fresh and they are packed with beneficial nutrients such as zinc and iron,” says Yule.
If left unopened, they do not require refrigeration, which is a plus. “The processing involved in creating this product makes it much easier to conveniently maintain healthy eating habits,” she explains.
Canned salmon
Canned fish makes it easier than ever to reap the omega-3 benefits of salmon without going through of trouble of actually cooking it.
“Salmon canned with the bones is a processed food that is packed with beneficial nutrients such as omega-3 fatty acids and calcium. So many [people] are choosing to limit dairy due to lactose intolerance and special dietary restrictions, [so] it is important to find other sources,” says Yule. Other fish canned with the bones, such as sardines and tuna, are also good choices.
Dried fruit
Some dried fruits are high in sugar because of the coating they have to preserve their freshness, but you can reduce your intake by choosing varieties that have just the fruit listed on the ingredients label. Be sure to stick to the recommended serving size as well.
“Similarly to frozen fruit, dried fruits still offer the same vitamins, minerals, and fiber found in their fresh state. Dried fruits make a great topping to oatmeal or yogurt as well as a wonderful source of on-the-go energy,” says Gloria Stoverink, R.D., L.D.
Hummus
You can feel great dunking veggies or pita chips in this dip. “Hummus is my favorite pre-made dip, because it’s full of healthy ingredients and is absolutely delicious. The combination of chickpeas, tahini, and olive oil contains fiber, protein, and mono-unsaturated fats,” says Sabrina Russo, R.D. and blogger at My Three Seasons.
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