Not all ultra-processed foods are villains in your diet.
A new advisory from the American Heart Association challenges the common belief that anything processed is harmful.
Here are some examples of ultra-processed foods that can actually be part of a healthy diet, and how to tell the good from the bad.
Fortified whole grain breakfast cereals
Some breakfast cereals are not just quick and convenient but packed with fiber, iron, and B vitamins.
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Look for those with at least 3g of fiber per serving and no added sugar.
Plant-based milks with added nutrients
Soy or almond milk fortified with calcium, iodine, or B12 can be excellent alternatives to dairy – especially when they don’t contain carrageenan or unnecessary additives.
Canned beans and legumes in water
Though technically ultra-processed due to industrial canning, these are still natural sources of plant protein and fiber. Rinse them well to reduce sodium content.
Whole grain sliced bread
Good quality whole grain bread provides fiber and complex carbohydrates.
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Choose options low in salt and sugar, and check that whole grains are listed as a main ingredient.
Greek-style or plain yogurt with live cultures
These yogurts can support gut and bone health, especially when they contain no added sugar and offer a decent amount of protein (5–10g per serving).
Frozen vegetables
Frozen veggies are processed for preservation, but still rich in vitamins and minerals. Freezing locks in nutrients and extends shelf life without unnecessary additives.
Canned fish
Canned fish, like like salmon or tuna in water, are convenient source of omega-3s and protein.
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Opt for varieties packed in water with low sodium to make a heart-healthy choice.
Instant oatmeal
Instant oatmeal can be a healthy choice if made with whole grains and fortified with essential vitamins and minerals. Avoid flavored versions with added sugar.
Liquid egg whites
Pasteurized liquid egg whites are a low-fat, high-protein option that’s super convenient for breakfast or snacks. No cholesterol, no fuss.
Ready-made soups or meals with clean ingredients
Some ready meals and soups are made from real, whole foods and contain minimal additives.
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Look for versions with vegetables as the main ingredient and low salt content.
This article is based on information from Healthline.com.
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