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Processed foods, like soda and chips, have been altered from their natural state, but not all are unhealthy. Minimally processed options like canned beans, frozen fruit, plain Greek yogurt, and whole wheat pasta can still deliver the nutrients your body needs.
1. Frozen Produce
Frozen fruits and vegetables are considered processed foods because they have been washed, chopped, frozen, and packaged. They usually contain minimal preservatives to help them last longer.
Buying frozen fruits and vegetables is a convenient and affordable way to add more vitamins, minerals, and fiber to your diet. Frozen produce is usually picked and frozen at peak ripeness, which helps to retain nutrients and flavor.
When choosing frozen fruits and vegetables, avoid any with added syrups or sauces. When you’re ready to use them, prepare them from frozen or allow them to thaw in the refrigerator.
2. Canned Beans
Legumes like beans and lentils are healthy sources of plant-based protein and fiber. Eating canned beans is an effective way to lower low-density lipoprotein (LDL) cholesterol, often called the "bad" cholesterol. Eating a diet rich in beans can help improve heart health over time.
Beans are also a good source of protein, helping you to feel full and satisfied after eating them. This may help you to consume fewer calories overall and support a healthy weight.
Canned beans are often high in sodium. Look for cans that say, "low sodium" on the label. Rinse the beans in water before cooking with or eating them.
3. Plain Greek Yogurt
Plain Greek yogurt is an excellent source of calcium, protein, and probiotics. People who regularly consume yogurt tend to have higher bone density and a lower risk of fractures. Eating a calcium-rich diet can lower your risk of osteoporosis.
Research found that athletes who consumed plain Greek yogurt regularly for 12 weeks experienced a significant increase in bone density. One study suggests that postmenopausal people who ate Greek yogurt daily had a lower risk of hip fracture.
Flavored varieties of Greek yogurt may contain high amounts of sugar and preservatives. Opt for plain Greek yogurt and sweeten it with fresh berries, natural nut butter, and seeds.
4. Natural Nut Butter
Nuts are rich in vitamins, minerals, protein, fiber, and healthy fats. Almond butter is a nutrient-dense nut butter rich in monounsaturated fatty acids. These healthy fats increase high-density lipoprotein (HDL) or “good” cholesterol levels and reduce LDL levels. This can reduce the risk of heart attack and stroke.
Many brands of nut butter contain added sweeteners, oils, and other preservatives. Choose nut butters made from unsalted nuts and check the label to ensure that nuts are the only ingredient.
5. Canned Fish
Canned fish, such as salmon and tuna, are fully cooked and ready to eat. They are rich in omega-3 fatty acids, healthy fats linked to higher HDL and lower LDL levels. Consuming a diet rich in omega-3 fatty acids is linked with a lower risk of several chronic health conditions, including hypertension, heart disease, and metabolic syndrome.
Try making your own lighter version of tuna salad with mashed avocado. Top your lunch salad with canned salmon or add sardines to your whole-wheat pasta dish.
6. Whole Wheat Pasta
Whole grains, such as whole wheat pasta, are made from whole-grain kernels that are rich in vitamins, minerals, and fiber, and take longer to digest. Refined grains are highly processed and can cause a spike in blood sugar. This prevents the spike in blood sugar and provides sustained energy.
A diet rich in whole grains can also reduce your risk of heart disease. When choosing pasta, look for labels that say “whole grain” or “whole wheat.” Check the nutrition label to ensure it does not contain added sugars.
Other healthy whole grains to add to your diet include:
- Brown rice
- Oatmeal
- Quinoa
- Barley
- Millet
- Bulgur
- Buckwheat
- Popcorn
7. Veggie Burgers
Prepared veggie burgers are usually made from vegetables, beans, or other legumes. Unlike beef burgers, veggie burgers are low in saturated fat.
Look for veggie burgers made with natural ingredients, such as beans, lentils, or sweet potatoes. Some brands contain high levels of chemicals and preservatives. If you do not recognize the ingredients on the food label, skip it.
Bean burgers are rich in carbohydrates, fiber, and protein, keeping you full and energized. They provide a good source of soluble fiber, which reduces cholesterol levels. Try making a wrap with a bean burger with fresh toppings like guacamole or pico de gallo.
How to Choose Healthy Processed Foods
Adding healthy processed foods to your diet is a convenient way to increase your consumption of fruits, vegetables, lean proteins, legumes, and healthy fats. Most people rely on some processed foods when planning their meals and grocery shopping.
Consider the following tips when choosing the healthiest processed foods:
- Read the labels: Always check the nutrition label when choosing processed foods. Opt for foods with minimal amounts of added sugars, sodium, and other preservatives.
- Watch the sodium: Canned vegetables, beans, and meats can be high in salt. When choosing canned goods, look for labels that say, “low-sodium.”
- Avoid sauces and syrups: Eating frozen or canned produce is an easy way to increase your intake of fruits and vegetables. Choose frozen vegetables that do not contain added sauces, such as cheese sauce. When shopping for canned fruit, choose varieties packed in water or fruit juice rather than sugary syrup.
Read the original article on Verywell Health
