Five Processed Foods to Eat In a Healthy Diet

The war against ultra-processed foods left many Americans wondering what they should eat for maximum health benefits. While whole foods are always healthier, here are five highly processed foods that can be incorporated into a balanced diet.

Secretary of Health and Human Services (HHS) Robert F. Kennedy Jr. promised to reduce the dominance of ultra-processed foods (UPFs) in the American diet, calling them 'poison' and blaming them for the epidemic of chronic diseases.

The position was echoed in a recent White House report suggesting that a diet rich in UPFs and chemicals is one of the key drivers of chronic conditions in children.

Evidence has indeed associated high consumption of UPFs with 32 health problems, including heart disease, cancer, and obesity. However, there's ongoing scientific debate on what constitutes UPFs and their impact on health.

What are ultra-processed foods?

Ancient cultures have been using various food processing techniques like salting and fermentation to make foods safer, last longer, and enhance their nutritional properties. Therefore, not all foods that undergo some level of processing are inherently bad.

When it comes to ultra-processed foods, there is no clear definition, although many rely on the NOVA classification system developed in 2009. Here's how it categorizes foods:

Unprocessed foods are obtained directly from plants or animals and did not undergo any alteration after being removed from nature.

Minimally processed foods are natural foods that underwent grinding, drying, fermentation, pasteurization, and freezing, among other processing techniques. Some examples are frozen vegetables, packaged grains, dried pasta, and eggs.

Processed culinary ingredients are products extracted from natural foods or from nature by pressing, grinding, crushing, pulverizing, and refining. They include oils made from seeds, nuts, fruits, sugar, and honey extracted from honeycombs, among others.

Processed foods are products manufactured by industry using natural or minimally processed foods and processed culinary ingredients. They are derived directly from foods and are recognized as versions of the original foods. Examples include canned legumes, vegetables, and fish, as well as tomato paste and freshly made cheese.

Ultra-processed foods are industrial formulations made entirely or mostly from substances extracted from foods, derived from food constituents, or synthesized in laboratories from food substrates or other organic sources. Some examples of UPFs are packaged snacks like chips and cookies, processed meat products such as hotdogs and jerky, and sweetened beverages.

Despite its wide recognition, the NOVA system has been criticized for not accurately categorizing foods by the level of processing. Critics say that the system instead considers the quantity of ingredients contained in the food, neglecting well-established food science concepts.

What are the health risks of UPFs?

Studies have associated high consumption of UPFs with overweight and obesity, cancer, type-2 diabetes, cardiovascular disease (CVD), irritable bowel syndrome, depression and all-cause mortality, among other adverse outcomes.

Processed meat products are especially well-studied, and research has repeatedly shown their association with colorectal cancer. The World Health Organization (WHO) classifies processed meat as a Group 1 carcinogen, the same group as tobacco smoking and asbestos.

However, some processed foods may be more harmful than others. A 2024 study published in the Lancet indicates that the high consumption of sugary or artificially sweetened drinks and processed meats raises the risk of CVD, which is not the case for bread and cold cereals, yogurt and dairy desserts, and savory snacks.

Dietitian-approved processed foods

Whole foods like fresh fruits and vegetables and whole grains are excellent options, as they are rich in fiber and essential nutrients. However, these foods often require preparation, and as many as 77% of Americans say they are sometimes too exhausted to cook after work.

Shelley Balls, MDA, RDN, LDN, a registered dietitian and nutritionist for Flawless Bloom, says many nutrient-dense foods are highly processed.

By cutting out all processed foods, you'd be making it harder to have a balanced diet, and you might also lose the convenience of these foods, making mealtimes harder.

Shelley Balls, MDA, RDN, LDN

Here are five dietitian-approved processed foods that can be part of a healthy diet.

Canned beans

NOVA classification: processed food

Canned beans are an excellent and affordable source of protein and other nutrients. For example, a 100 g serving of black canned beans contains around 7 g of protein, making them a great protein option for vegetarians. Women need about 46 g of protein daily, and men need about 56 g.

A serving of canned beans also provides about 6 g of fiber, meaningfully contributing to the recommended fiber intake of at least 22 g a day.

However, canned beans are relatively high in sodium, whose daily intake shouldn't exceed 2,300 mg.

Dietitian's tip:

"Rinse canned beans to reduce sodium and toss them over rice or into soups, salads, or tacos. Many pouched bean brands also come pre-seasoned, ready to heat and eat," Gisela Bouvier, MBA, RDN, LD, tells WellnessPulse.

Peanut butter

NOVA classification: ultra-processed food

Peanut butter can be a great source of healthy fats and fiber, despite being highly processed, Balls says.

A 32 g serving (two tablespoons) of peanut butter has 16 g of fat, of which 7 g is the healthy polyunsaturated and monounsaturated fat.

Moreover, as it contains 7 g of protein, it can be an excellent dessert option for those who struggle to meet their daily protein needs.

Dietitians' tip:

Peanut butter is a great pantry item to make dips with. It can be consumed with apples or celery or on a quick PB&J sandwich, Balls says.

She recommends looking for peanut butter with no added sugar, such as Adam's Peanut Butter, or choose one or two grams or less.

Hazelnut spread (Nutella) contains 19 g of added sugar whereas Jiffy peanut butter only contains 2 g of added sugars. Choose products with fewer solid fats and more healthy unsaturated fats. And lastly, choose products with more dietary fiber to help you reach your recommendation at the end of the day.

Shelley Balls, MDA, RDN, LDN

Men should consume no more than 36 g of added sugar daily, and women no more than 25 g, the American Heart Association recommends.

Whole-grain pre-packaged bread

Nova classification: ultra-processed food

Bread is a staple food in many households. To make it part of a healthy diet, choose whole grain bread with a higher seed content, according to Sandra Vigelienė, a content researcher at WellnessPulse with a background in nutrition.

Whole-grain products are made from grains that have not been refined, meaning they maintain valuable nutrients that are usually stripped in the refining process.

Whole-brain bread is rich in carbohydrates, the major source of energy for the body — a slice contains 4 g of carbs, of which 1.9 g is fiber.

Make sure to choose pre-packaged whole-grain bread that is low in added sugars. You may opt for bread fortified with vitamins like B9, C, D2, and D3 and minerals like potassium, calcium, and magnesium, as such products have been shown to have health benefits.

Dietitian's tip:

According to Bouvier, whole-grain breads make a great base for easy meals like sandwiches or toast with eggs, avocado, or nut butter.

Canned tuna

NOVA classification: processed food

The Dietary Guidelines for Americans recommends that adults should eat at least two servings of seafood a week, and canned tuna is an excellent option, especially for those who don't have a lot of time to cook.

A can of tuna contains 41g of protein. It is a rich source of vitamin D – with 3.4 mcg per can, it provides 17% of the recommended daily intake. Moreover, a can of tuna contains 9% of the recommended potassium and iron daily values.

Tuna is rich in omega-3 fatty acids, a type of polyunsaturated fat that supports heart health. A 100 g serving of tuna contains 1.6 g of omega-3 fatty acids, equal to the recommended daily intake for men. Women are advised to consume 1.1 g of omega-3 fatty acids daily.

However, you may want to choose tuna packed in water or brine rather than oil to reduce the fat intake.

Dietitian's tip:

"Tuna is quite versatile and can be included in many meals. With dietary recommendations suggesting incorporation of fish as a protein source into the weekly meals, canned tuna can be a more convenient and quicker way of meeting the dietary guidelines," Vigelienė says.

Pre-made pesto

NOVA classification: ultra-processed food

A classic Italian pesto sauce is typically made from health-friendly ingredients like basil, pine nuts, garlic, and olive oil.

Unsurprisingly, it is a rich source of healthy fat. Of 24 g total fat in a pesto cup, 14 g is monounsaturated and 4.1g polyunsaturated – the beneficial type of fat.

Pesto is also rich in calcium, with one cup providing 15% of the recommended daily intake.

Dietitian's tip:

According to Vigelienė, using pre-made pesto could be a great alternative to more processed salad dressings, especially if used with other ingredients like olive oil and lemon juice.

"Usually the amount of pesto used in the recipes is quite minimal in most cases to make a meaningful impact on sodium intake levels," she says.

Ingredients in processed foods to avoid

Eliminating ultra-processed foods from the diet may not be realistic for some people, but everyone can opt for UPFs that don't contain or are low in the following ingredients:

Emulsifiers. According to Dr. Elisa Song, an integrative pediatrician and chief medical officer at Tiny Health, they are common in plant-based milk, ice creams (especially 'light' or dairy-free), and mayonnaise. While they make food creamy and smooth, they can irritate the gut lining.

Maltodextrin and other synthetic starches, which are common in protein powders, flavored instant oatmeal, microwave meals, and chips. Song says these ingredients suppress beneficial bacteria like Lactobacillus spp. and may disrupt immune defenses in the gut, potentially worsening inflammation.

"If you do want to eat these kinds of foods, pair them with prebiotic fibers, such as garlic, onion, asparagus, or cooked-and-cooled rice, fermented foods like kefir or kimchi, and polyphenol-rich plants, such as green tea, rosemary, or berries," she tells WellnessPulse.

Excess sodium, which is found in soups, sauces, and snacks. Bouvier suggests aiming to choose products labeled 'low sodium' or 'no salt added' when available or dilute when possible.

"If a canned soup is high in sodium, you can add additional water and frozen veggies to not only create more volume but also reduce sodium per serving," she says.

Added fats. Bouvier recommends limiting foods with high amounts of saturated fats or those with hydrogenated oils listed on the packaging.

Added sugars, excessive consumption of which is associated with conditions like obesity and type 2 diabetes. Women should consume no more than six teaspoons of sugar daily, and men no more than nine teaspoons.

The verdict

When used strategically, processed foods can reduce decision fatigue and promote meal consistency and nutrient diversity, Bouvier says. They also allow for less cooking time and more time spent at the family dinner table.

However, it is essential that the overall diet is rich in fresh fruit and vegetables, whole grains, legumes, and lean protein sources like poultry, fish, and dairy.