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

Lisette Marie

9. Canned Soups

A person wearing a gas mask holding canned tomato soup, symbolizing survival. Photo Credit: Pexels @cottonbro studio

Canned soups are a classic ultra-processed food, but they don't have to be a dietary disaster. They offer a convenient, ready-to-eat option, and many varieties are packed with vegetables, fiber, and protein. The key is to be a savvy shopper. Look for brands with low sodium and minimal or no added sugar. Choosing broth-based soups over creamy, high-fat versions is also a smart move. Canned soup can serve as a quick, nutrient-rich lunch or a base for a more elaborate meal, proving that convenience can coexist with health.

10. Frozen Fruit

Macro shot of frosted blackberries, highlighting texture and freshness. Photo Credit: Pexels @Skyler Ewing

While your list includes frozen vegetables, frozen fruit is another convenient ultra-processed food that retains significant nutritional value. Fruits are flash-frozen at peak ripeness, locking in vitamins, minerals, and antioxidants. This makes them a perfect year-round option, especially for fruits that are out of season. Using frozen fruit in your smoothies, oatmeal, or as a quick dessert provides a concentrated dose of vitamins, without the need for fresh produce that may spoil quickly. This simple freezer staple is a powerful ally for a healthy diet.

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9. Canned Soups

10. Frozen Fruit

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