Not All Ultra Processed Foods Are Equal! Here Are Some You Can Consume Without Much Guilt

With the rise of food commercialization, we have more ultra-processed foods available to us than organic and that can be a very difficult thing for people who are looking to keep healthy. As we know, ultra-processed foods have saturated fats, added sugars and many other components that make it unhealthy and not meant for daily consumption. But not all ultra-processed foods are bad for eating. We often hear that processed foods are bad for us, and that's true for many. They're linked to health problems. But "processed food" covers a lot of different things, and some aren't as bad as others. A recent study showed that some processed foods, like bread and yogurt, aren't as harmful as things like sugary drinks and processed meats. So, it's important to look at each food individually.

What is Ultra-Processed Foods?

Processed foods are foods that have been changed from their natural state. This often means adding things like sugar, salt, unhealthy fats, and artificial ingredients. Think of candy, chips, and soda. But it also includes things like instant oatmeal and even some breads. Many studies have shown how ultra-processed foods are one of the top leading causes of cardiovascular diseases, diabetes, obesity and other health issues. While a lot of the blame relies on the food we consume and the lifestyle we lead, these food products do add to the issue.

Ultra processed foods is a big category, and that's why it's important to understand the differences. It's important to read labels and know what's in your food. Try to eat mostly whole, unprocessed foods like fruits, vegetables, and lean meats. Some processed foods are okay in moderation, but it's important to be aware of the added sugar, salt, and unhealthy fats. These processed foods can be a part of your daily food consumption but make sure you pair them with other healthy alternatives and ingredients to increase their nutritional value.

Whole Grain Bread

Even though it's processed, whole grain bread is good for you. It has more fiber, vitamins, and minerals than white bread. These help your tummy, make you feel full, and can help your heart. When you buy bread, make sure "whole grain" is the first thing on the list. Whole grain bread is a good way to get energy and important nutrients, especially compared to white bread. Remember, white bread is very processed, but whole grain bread is a better choice.

Grass-Fed Processed Meats

Processed meats like hot dogs and bacon usually have a lot of salt and bad fats. If you eat processed meat, grass-fed is a little better. It has healthier fats. But still, don't eat too much processed meat. It's not a "health food," just a less bad option.

Hummus

Hummus, made from chickpeas, can be healthy. Some store-bought hummus has extra stuff added, but simple hummus is good. It has protein, fiber, and good fats. Try to find hummus made with olive oil. Hummus is a healthy snack or addition to meals.

Yoghurt

Yoghurt is processed, but it has good things like probiotics (good bacteria), calcium, and protein. Probiotics help your gut, calcium is good for your bones, and protein helps your body. Some yogurt has lots of sugar. Plain yogurt is best. You can add your own fruit for sweetness. Greek yogurt has lots of protein.

Canned Beans

Canned beans are cheap and easy. They have protein, fiber, iron, and magnesium. These are all important for your health. Canned beans are processed, but they're mostly just cooked and put in a can. Try to find low-salt versions or rinse the beans to get rid of some salt. Canned beans are a good addition to many meals.