Certain Foods Mislabeled as Ultraprocessed, Yet Remain Healthier Options

Ditching crap food, or heavily industrialized grub, is a solid move towards better health. A swarm of new studies have consistently connected these items with harmful outcomes, like heart disease, cancer, and type 2 diabetes, sending their threat level soaring. But actually cutting them out entirely can feel restrictive. Almost three-quarters of our food supply is ultra-processed junk. Even just buying fresh, whole, natural goodies would mean cooking every meal - not always feasible.

Don't fret though, as there's room to maneuver. Plenty of foods we think are ultra-processed are actually less-processed items that can give your diet a big, health boost.

Splitting hairs, you say? Not at all, my friend. There's a wide range of food modification, and scientists think the differences are significant when it comes to health impacts. The Nova classification system helps us understand why:

Unprocessed or minimally processed foods are fresh, frozen, or dried natural goods plucked straight from nature.
Culinary ingredients are extracted from group one, like butter and salt.
Processed foods use group 1 and 2 components, sometimes with preservatives.
Ultra-processed foods (UPFs) are industrial frankenstein creations, largely unrecognizable from their natural form and chock-full of cosmetic additives to make 'em irresistible, like potato chips, chicken nuggets, sodas, and candy bars.

Research suggests something about UPFs is uniquely problematic. A NYC-based registered dietitian, Samantha Cassetty, reported that it could be their dismal nutritional value, as well as potentially harmful additives like emulsifiers, colorants, and non-nutritive sweeteners. But fear not, as skipping those easy-to-eat bagged, bottled, canned, frozen or otherwise processed items that land lower on the Nova scale can be a healthier choice.

Still, it's essential to remember that "ultraprocessed" doesn't automatically mean "unhealthy." Two things can indeed be true: UPFs aren't a great option in bulk, and the amount of processing doesn't always indicate a food's healthfulness. The experts agree.

For instance, both protein powder and infant formula are classified as UPFs. Yet, each can play an integral role in someone's diet. Also, research suggests that certain nutrient-dense UPFs - such as breads, cereals, flavored yogurt, and savory snacks - may not share the same risks associated with the rest of the category. The UPF label alone is not always a red flag.

On the other hand, don't assume lesser-processed goods automatically equate to better health. While they may lack potentially harmful additives, they can still sport a less-than-optimal nutritional profile. A good example is tortilla chips - mostly corn, oil, and salt, or group 3 food - but high in sodium and fats.

So, while editorializing UPFs may not be ideal in mass quantities, remember: the level of processing doesn't always dictate a food's healthfulness.

Lowering the impact of UPFs and opting for either unprocessed or less-processed foods when possible can set a more balanced, healthy course for your diet. Here's a list of lesser-processed foods that health gurus rave about:

9 lesser-processed foods that might seem ultra-processed but offer health benefits

First, a word of caution: Some foods are UPFs due to their industrial-derived components, like high-fructose corn syrup, mechanically separated meat, or soy protein isolate. But a wide variety of other foods would be ultra-processed only if they're laden with cosmetic additives. The trick is, those chemicals aren't always simple to spot from preservatives used merely to extend shelf life or prevent bacterial growth. Generally, be on the lookout for "natural flavors" or "artificial flavors," dyes, items listed as emulsifiers or flavor enhancers, and non-nutritive sweeteners like aspartame or stevia.

Luckily, the foods below usually don't include these additives and are therefore not UPFs - but manufacturers sometimes sneak them in. So, it wouldn't hurt to flip over any specific product and check the label to ensure they're additive-free.

With that out of the way, let's dive into some lesser-processed options that don't boast a slew of negative health effects:

Canned beans: These little guys are mostly beans, salt, and water - which makes them minimally processed, so long as you avoid flavored varieties. They provide a good amount of fiber and protein, making them a healthful addition to your diet. Opt for low-sodium versions by draining and rinsing them before using to decrease the salt content.
Canned veggies: You've guessed it - these are just vegetables in water or a light brine, making them group 3 items. They are equally nutritious as their fresh counterparts, being a convenient, budget-friendly, and easy-to-use option that contributes towards your daily veggie intake. To help reduce the sodium content, drain and rinse them before consumption.
Frozen veggies: These often frozen-in-water veggies are basically as minimally processed as you can get - same nutritional value as fresh ones, contributing to your daily veggie requirements, and offering a cheaper, easier-to-use, and long-lasting alternative to fresh options. Cook with 'em as you would fresh vegetables - sauté, steam, stir-fry, or roast.
Canned fruits: Processed but not UPF, canned fruits often supply the same health benefits as fresh cousins, such as fiber, antioxidants, and vitamin C. Pick options packed in water or 100% fruit juice, avoiding anything artificially sweetened or doused in syrup. Note that these items count towards your daily fruit demand.
Canned tuna: With a wealth of omega-3 fatty acids (possibly having anti-inflammatory effects and supporting brain health), canned tuna can be a healthy addition to your diet. And unlike some UPFs, it's just fish, water, salt, and occasionally preservatives - nothing to be afraid of. Go for varieties without artificial seasonings or thickening agents.
Bread: Freshly made bread from the bakery or grocery store, composed of flour, yeast, water, and salt, is not UPF. While some packaged breads contain cosmetic additives, three experts agree that it's not always worth seeking out the freshly made option over the packaged one. Whole-grain bread, even from the supermarket aisle, can help you meet your daily whole-grain recommendation.
Cheese: As cheese is primarily made from milk and salt and undergoes fermentation and heating, it's not UPF. The exception is anything labeled as an artificial cheese product or low-fat or altered versions, which sometimes include cosmetic additives for improved texture and melting abilities.
Yogurt: Generally, yogurt that contains just cultured milk, maybe some vitamins, and natural sugar from fruit or cane sugar or honey, and no preservatives, is not UPF. However, be mindful of the sugar content in flavored, low-sugar, and artificially sweetened yogurts, as these can tip them into UPF territory. Limit your intake of added sugar to a maximum of 5 grams per container.
Dried fruits: If they're simply fruit with the water removed, coated in a bit of oil to prevent sticking, and preservatives to avoid spoiling, they are processed but not UPF. Be aware of any artificial dyes added to punch up the color, but otherwise, dried fruits will supply mostly the same vitamins, minerals, and fiber as the fresh versions while offering the benefits of fiber, vitamins, and minerals. Pack dried fruits like raisins or almonds as a travel snack or use them to sweeten up a grain bowl or salad.
Despite initial concerns, canned beans are minimally processed with a good nutritional profile, providing fiber and protein, as long as they're low-sodium and avoid flavored varieties.
Canned veggies, simply vegetables in water or a light brine, are nutrition-rich, budget-friendly, and convenient, reducing in sodium by draining and rinsing them before consumption.
Frozen veggies, frozen-in-water options, possess similar nutritional values as fresh ones, contributing to daily vegetable intake, and offering a long-lasting, cost-effective, and easy-to-use alternative.
Canned fruits, though processed, offer the same nutritional benefits as fresh fruit, such as fiber, antioxidants, and vitamin C; opt for water-packed or 100% fruit juice options to avoid added sugars.
Canned tuna, punched up with omega-3 fatty acids, is a healthful protein addition and contains just fish, water, salt, and preservatives, unlike some UPFs.
Freshly made bread and grocery store bread, composed of flour, yeast, water, and salt, is not an ultra-processed food, with packaged breads containing cosmetic additives not always necessitating a fresh option.
Cheese, primarily made from milk, salt, and undergoes fermentation and heating, is not ultra-processed with the exception of artificial cheese products, low-fat, or altered versions that sometimes include cosmetic additives.
Yogurt, cultured milk-based and naturally sweetened, is generally not ultra-processed, but be mindful of added sugars in flavored, low-sugar, and artificially sweetened yogurts.
Dried fruits, composed of fruit, oil, and preservatives, offer most of the same vitamins, minerals, and fiber as fresh fruits, making them a convenient travel snack or sweetener for grain bowls or salads.