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

7. Dark Chocolate

Dark chocolate is often included in discussions about ultra-processed foods due to its production process, which involves refining cocoa beans and adding sugar and fats. However, it can be a healthy indulgence when consumed in moderation. Rich in antioxidants, particularly flavonoids, dark chocolate can support heart health, improve brain function, and reduce inflammation. To reap these benefits, choose dark chocolate with a high cocoa content (70% or higher) and minimal added sugars. Enjoy a small piece as a dessert or snack to satisfy your sweet tooth while benefiting from its potential health advantages.

8. Plant-Based Milks

Plant-based milks, such as almond, soy, and oat milk, are increasingly popular alternatives to dairy milk. They undergo processing to achieve a desirable texture and flavor, often involving fortification with vitamins and minerals like calcium and vitamin D. These milks can be a nutritious option for those with lactose intolerance or dietary preferences that exclude dairy. When choosing plant-based milks, look for unsweetened versions to avoid added sugars, and ensure they are fortified to match the nutritional profile of dairy milk. Incorporate them into your diet as a beverage, in smoothies, or as a base for cereals and baking.