8 'Ultra-Processed' Foods Experts Say You Can Still Eat

In today's fast-paced world, convenience often dictates our dietary choices, leading many to rely on ultra-processed foods. These products, typically characterized by their long ingredient lists and industrial manufacturing processes, have garnered a reputation for being unhealthy. However, not all ultra-processed foods are created equal, and some can be incorporated into a balanced diet without significant health risks. This article delves into eight such foods that experts say you can still enjoy, offering insights into their nutritional profiles and potential benefits. By understanding these options, you can make informed choices that align with your health goals while still enjoying the convenience of processed foods.

Whole Grain Breakfast Cereals

Whole grain breakfast cereals often fall under the ultra-processed category due to their manufacturing process, which involves refining, adding sugars, and fortifying with vitamins and minerals. However, they can be a valuable part of your diet when chosen wisely. Opt for cereals with whole grains as the first ingredient and minimal added sugars. These cereals provide essential nutrients like fiber, iron, and B vitamins, which are crucial for energy metabolism and maintaining a healthy digestive system. Pairing them with milk or a plant-based alternative can enhance their nutritional value, offering a balanced start to your day. Remember, moderation is key to enjoying these cereals without compromising your health.

Canned Beans

Canned beans are a pantry staple that offers convenience without sacrificing nutritional value. Despite being classified as ultra-processed, they retain much of their natural goodness, including high levels of protein, fiber, and essential minerals like iron and magnesium. The processing primarily involves cooking and canning, which can actually enhance the bioavailability of certain nutrients. To maximize their health benefits, choose varieties with no added salt or rinse them before use to reduce sodium content. Beans can be a versatile addition to salads, soups, and stews, making them an excellent choice for those looking to maintain a balanced diet.