While ultra-processed foods have been linked to chronic diseases, some of these products still offer health benefits

5 Ultra-Processed Foods You Can Actually Feel OK About Eating, According to Experts Here are five of the better ultra-processed foods for your health

• Ultra-processed foods—heavily manufactured foods made with artificial ingredients—have been linked to long-term health complications.
• While foods like candy, chips, and soda are known to be “junk food,” products like bread and yogurt can also be considered ultra-processed.
• Experts shared five foods that may be ultra-processed but still have plenty of health benefits.

By now, you may think of ultra-processed foods as the equivalent of a flashing “danger” sign for your health. Numerous studies have associated a diet high in ultra-processed items with an increased risk of chronic health conditions like heart disease, obesity, and cancer. 

But ultra-processed foods comprise an exceedingly broad category, and experts say there’s room for more nuanced thinking around these foods. In fact, some probably aren’t as bad for you as others.

Case in point: a 2024 study in The Lancet Regional Health—Americas revealed that some ultra-processed foods, like bread, cold cereals, yogurt, dairy desserts, and savory snacks, were not associated with poor cardiovascular health in the same way as others, such as sugar-sweetened beverages and processed meats. 

Those findings are an indicator of a broader truth around ultra-processed foods, said Bonnie Taub-Dix, RDN, host of the “Media Savvy Podcast,” creator of BetterThanDieting.com, and author of “Read It Before You Eat It: Taking You from Label to Table.”

"It's important to note that not all ultra-processed foods should be universally maligned,” she told Health in an email. “Some products being called out as ‘ultra-processed’ can offer value and be convenient, providing an affordable way to meet dietary needs.”  

Taub-Dix stressed that a lack of clarity around what ultra-processed foods actually are adds to confusion about which ones to limit. Whereas the term “junk food” has traditionally been applied to a relatively small group of foods, “ultra-processed” encompasses a larger swath. 

While definitions vary, Taub-Dix described ultra-processed foods as “those that are heavily altered during production and are laden with added sugars, unhealthy fats, sodium, and artificial ingredients.” Candies, sweetened drinks, packaged snacks, and processed meats all fall under this umbrella—but foods like instant oatmeal and whole wheat crackers can, too. 

If you've decided to limit ultra-processed foods this year, there’s no need to throw the proverbial baby out with the bathwater. Here are five foods that are technically ultra-processed but aren’t as bad for you as others.

Limiting Ultra-Processed Foods This Year? Experts Recommend Starting With These 3

Whole Grain Bread

“Unless you wake up in the morning and chew on a stalk of wheat, the bread you eat (even if it’s whole grain, organic, and ‘natural’) is highly processed,” said Taub-Dix.

But processing doesn’t negate the health benefits of whole grains. The American Society for Nutrition reports that whole wheat retains far more nutritional value during milling and baking than refined flour and bread. Whole-grain breads provide fiber, B vitamins, and essential nutrients, which can help support digestion and reduce the risk of heart disease, Taub-Dix pointed out. 

The key to selecting the least processed bread? Look for whole grains like wheat, oats, or barley as the first ingredient. A minimally processed bread will also have a short ingredient list of recognizable additions like oil, sugar, or salt. Yeatman added that breads made with olive oil rather than soybean oil are a better choice for their healthier fat profile.

The Healthiest Types of Bread to Try

Grass-Fed Processed Meats

According to Timothy Yeatman, MD, FACS, associate center director for Translational Science and Innovation for the Tampa General Hospital Cancer Institute and a professor of surgery at the University of South Florida, whose work includes research on ultra-processed foods, grass-fed processed meats are a better choice than grain-fed ones. 

Research from 2022, for example, showed that pasture-raised beef had a much higher content of heart-healthy omega-3 fatty acids and alpha-linoleic acids than grain-fed. When choosing processed meat like deli slices or bacon, you can increase the nutritional value by choosing grass-fed.

Hummus

Hummus can sometimes contain a host of extras that make it ultra-processed (such as added preservatives, flavorings, and sodium). However, a simple chickpea-based hummus often contains only a handful of ingredients. Plus, it provides fiber and a hint of protein. 

Again, Yeatman encourages seeking out versions made with olive oil. If that’s not possible, he recommends choosing hummus made with high-oleic sunflower or other oil. The benefit? High oleic oil has a much higher oleic acid (omega-9 fats) content. Some research has suggested that omega-9 fats from oleic acid could suppress inflammation and have anti-cancer properties.

Yogurt

Yogurt comes in a wide range of options, from plain, unsweetened varieties to brightly colored tubs with cookie pieces or other sweet mix-ins. “Yogurt is a processed food, and some yogurts that contain lots of sugar are like candy in a container,” said Taub-Dix. 

But even a sweetened yogurt is an excellent source of probiotics and a good source of calcium and protein, she noted. Eating more yogurt has been associated with health benefits like a reduced risk of type 2 diabetes and lower all-cause mortality.

Start with a minimally processed plain version (choosing Greek yogurt for the highest protein). Then, add your own simple flavor upgrades if you like. “To elevate the value of your yogurt, go for plain types and add your own fruit or a bit of honey,” Taub-Dix suggested.

The Best Yogurts for Your Health, Ranked

Canned Beans

Canned beans are sometimes considered ultra-processed foods depending on the preparation methods and ingredients added. Yet beans (canned or otherwise) are some of the healthiest foods around. “Canned beans contain plant-based protein, fiber, and essential nutrients like iron and magnesium. They’re convenient, and they can easily fit into any meal or snack,” said Taub-Dix.

Stick to low-sodium canned beans or simple formulations that use just a few ingredients. After you open a can, consider rinsing and draining the beans. It’ll reduce their sodium content by up to about 40%.

Edited by Health with a background in health, science, and investigative reporting. Previously, she wrote full time about parenting issues for the app Parent Lab. Before that, she worked as a reporter for National Geographic covering wildlife crime and exploitation." tabindex="0" data-inline-tooltip="true"> Jani Hall Jani Hall Jani Hall is a news editor for Health with a background in health, science, and investigative reporting. Previously, she wrote full time about parenting issues for the app Parent Lab. Before that, she worked as a reporter for National Geographic covering wildlife crime and exploitation. learn more

This story originally appeared on: Health News - Author:Sarah Garone