When we think of processed foods, images of sugary snacks and greasy fast food often come to mind. However, not all processed foods deserve their bad reputation.
A study found that ultra-processed food consumption has risen across nearly every segment of the U.S. population over the past two decades.1
While this trend is concerning, given the links between highly processed foods and increased health risks, it’s important to recognize that some processed foods can actually be part of a healthy diet.
Here are 15 healthy processed options that offer convenience without sacrificing nutrition
1. Canned Beans
Canned beans are a nutritional powerhouse in a convenient package. They’re packed with fiber, protein, and essential nutrients like folate and iron.
Rinsing canned beans can reduce their sodium content, making them an even healthier choice.
Regular bean consumption is associated with a lower risk of heart disease and better weight management. Plus, the canning process actually increases the antioxidant content of some beans, enhancing their health benefits.
2. Greek Yogurt
Greek yogurt is a protein-rich processed food that’s earned its health halo. It contains probiotics that support gut health and immune function.
The straining process that gives Greek yogurt its thick texture also concentrates its protein content, making it an excellent choice for muscle building and satiety.
Consuming Greek yogurt may help with weight management and blood sugar control. It’s also a versatile ingredient that can be used in both sweet and savory dishes, making it easy to incorporate into a healthy diet.
3. Frozen Vegetables
Frozen vegetables are often more nutritious than their fresh counterparts that have been sitting on store shelves.
They’re flash-frozen at peak ripeness, locking in nutrients that might otherwise degrade during transport and storage. This process preserves vitamins and minerals, making frozen veggies a smart choice for year-round nutrition.
Frozen vegetables can have higher levels of certain nutrients, like vitamin C, compared to fresh vegetables stored for several days. They’re also incredibly convenient, reducing food waste and making it easier to include vegetables in every meal.
4. Canned Tomatoes
Canned tomatoes are a pantry staple that offers more than just convenience. The canning process actually increases the lycopene content of tomatoes, a powerful antioxidant linked to reduced risk of certain cancers and heart disease.
Lycopene is more easily absorbed by the body when tomatoes are cooked, making canned varieties an excellent source.
Research has shown that men who consume more lycopene-rich foods have a lower risk of prostate cancer. (ref) Canned tomatoes are also versatile, serving as a base for numerous healthy recipes from soups to sauces.
5. Whole Grain Bread
Not all bread is created equal, and whole grain varieties offer significant health benefits.
Whole grain bread is processed to preserve the bran, germ, and endosperm of the grain, retaining more fiber, vitamins, and minerals than refined bread. This higher fiber content aids in digestion and helps maintain stable blood sugar levels.
Regular consumption of whole grains is linked to reduced risk of heart disease, type 2 diabetes, and certain cancers. Look for bread where whole grain flour is listed as the first ingredient to ensure you’re getting the most nutritional benefit.
6. Canned Fish
Canned fish like salmon, sardines, and tuna are excellent sources of omega-3 fatty acids and protein. The canning process doesn’t diminish the nutritional value of fish, making it a convenient way to meet recommended seafood intake.
Omega-3s are crucial for heart and brain health and may help reduce inflammation in the body.
Regular fish consumption is associated with a lower risk of heart disease and stroke. Canned fish with soft bones, like sardines, also provide a good source of calcium, important for bone health.
7. Frozen Fruit
Like their vegetable counterparts, frozen fruits are picked at peak ripeness and flash-frozen to preserve nutrients.
This process locks in vitamins and antioxidants that might otherwise degrade in fresh fruit during transport and storage. Frozen fruits are especially useful for maintaining a healthy diet when certain fruits are out of season.
Frozen fruits can have equal or even higher levels of vitamins and antioxidants compared to fresh fruits stored for several days. They’re perfect for smoothies, baking, or as a quick snack, making it easier to meet daily fruit intake recommendations.
8. Nut Butters
Natural nut butter offer a wealth of health benefits. They’re rich in healthy fats, protein, and essential nutrients like vitamin E and magnesium.
The processing involved in making nut butter doesn’t diminish its nutritional value, and in some cases, may make certain nutrients more bioavailable.
Regular nut consumption is associated with a lower risk of heart disease and may aid in weight management. Look for nut butter with no added sugars or oils for the most health benefits.
9. Hummus
Hummus, made from processed chickpeas, is a nutrient-dense spread that offers numerous health benefits. It’s high in fiber, protein, and healthy fats, making it a satisfying snack or meal component.
The processing of chickpeas to make hummus doesn’t significantly affect their nutritional profile.
Studies have linked chickpea consumption to improved blood sugar control and digestive health. (ref) Hummus also contains tahini, which is rich in minerals like calcium and iron, further boosting its nutritional value.
10. Fortified Plant-Based Milks
Fortified plant-based milk, while processed, can be a nutritious alternative to dairy milk. They’re often enriched with vitamins and minerals like calcium, vitamin D, and B12, making them comparable to cow’s milk in terms of certain nutrients.
This fortification process helps ensure that those following plant-based diets can meet their nutritional needs.
Consuming fortified plant-based milk can help maintain bone health in individuals who don’t consume dairy. Many varieties are also lower in calories than whole milk, making them a good choice for weight management.
11. Olive Oil
Extra virgin olive oil is a cornerstone of the heart-healthy Mediterranean diet. It’s rich in monounsaturated fats and potent antioxidants called polyphenols. The cold-pressing process used to make extra virgin olive oil preserves these beneficial compounds.
Numerous studies have linked olive oil consumption to reduced risk of heart disease, stroke, and certain types of cancer. (ref) Its anti-inflammatory properties may also contribute to overall health and longevity.
12. Sauerkraut
Sauerkraut, made from fermented cabbage, is a processed food with impressive health benefits.
The fermentation process creates beneficial probiotics that support gut health and boost the immune system. It’s also rich in vitamins C and K and contains antioxidants that may help reduce inflammation.
Consuming fermented foods like sauerkraut can improve digestion and may even have positive effects on mental health. Look for unpasteurized varieties to ensure you’re getting live probiotics.
13. Cottage Cheese
Cottage cheese is a processed dairy product that is good for you. It’s an excellent source of protein, providing about 25 grams per cup, making it a favorite among athletes and fitness enthusiasts.
The processing of milk to create cottage cheese doesn’t diminish its nutritional value; in fact, it concentrates the protein content.
Cottage cheese can aid in muscle recovery and growth due to its high protein content and slow-digesting casein protein. It’s also rich in calcium, phosphorus, and B vitamins, contributing to bone health and energy metabolism.
For those watching their sodium intake, low-sodium varieties are available without sacrificing taste or nutritional benefits.
14. Tofu
Tofu, made from processed soybeans, is a versatile protein source with numerous health benefits. It’s rich in isoflavones, plant compounds that may help reduce the risk of certain cancers and improve bone health in postmenopausal women.
The processing of soybeans to make tofu doesn’t significantly diminish its nutritional value.
Regular soy consumption may help lower cholesterol levels and reduce the risk of heart disease. Tofu is also a complete protein, containing all nine essential amino acids, making it an excellent choice for vegetarians and vegans.
15. Dark Chocolate
Dark chocolate can be part of a healthy diet when consumed in moderation. It’s rich in flavonoids, powerful antioxidants that may help protect against heart disease and improve brain function.
The processing of cocoa beans to make dark chocolate actually increases the bioavailability of these beneficial compounds.
Studies have linked dark chocolate consumption to improved cardiovascular health and potential mood-boosting effects. (ref) Opt for varieties with at least 70% cocoa content to maximize health benefits while minimizing added sugar intake.
These 15 processed foods challenge the notion that all processed items are unhealthy. They offer a balance of convenience and nutrition, proving that with informed choices, we can enjoy the benefits of modern food processing without compromising our health.
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Nancy Maffia
Nancy received a bachelor’s in biology from Elmira College and a master’s degree in horticulture and communications from the University of Kentucky. Worked in plant taxonomy at the University of Florida and the L. H. Bailey Hortorium at Cornell University, and wrote and edited gardening books at Rodale Press in Emmaus, PA. Her interests are plant identification, gardening, hiking, and reading.
