Experts have named 8 ultra-processed foods that you can eat without fear for your health

By Jurassic JennApr 12, 2024 17:03 PMDiets and Nutrition
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8 ultra-processed foods that you can eat
8 ultra-processed foods that you can eat. Source: www.thesun.ie

Ultra-processed foods have a bad reputation, and it should be said that it is not without reason. Many of them contain unhealthy fats, excess sugar and salt. Therefore, their regular consumption is associated with an increased risk of obesity, heart attacks, strokes, cancer, type 2 diabetes, and dementia.

However, according to SSPDaily, there are several items that can be eaten without fear. Moreover, experts claim that they are in no way inferior to natural ones and can be consumed as part of a healthy diet.

Here are 8 highly processed foods that are good for your health.

Baked beans

Although baked beans are considered ultra-processed, they are low in sugar and fat and are a good source of protein and fiber. Another advantage is that they are inexpensive and easy to prepare.

For your information, a half-can of baked beans contains as much protein as two small eggs and a quarter of your daily fiber intake.

Bread

If you've ever wondered why supermarket bread lasts longer than homemade bread, it's because it contains emulsifiers and preservatives that improve texture, bulk, and shelf life. All of this makes sliced bread a high-tech product, but it doesn't mean that you should give it up.

For your information, two slices of whole grain bread from the supermarket provide about 16% of your daily fiber needs and are a good source of vitamin B1.

Fish sticks

Fish sticks are not fresh fish, of course, but they can be a good substitute. This product does not contain omega-3 fatty acids like oily fish, but it is a good source of protein.

Yogurt

Although yogurt is considered a healthy option for breakfast, it is often high in sugar, so you need to be careful when choosing.

Plain and Greek yogurt are mostly milk and beneficial microflora, although some types contain thickeners.

This also includes natural yogurts with fruit fillings, whose concentrates contain thickeners or starch.

Keep in mind that if your yogurt is not plain or fruit-flavored, it is likely to contain a lot of additives, sugar, or sweeteners.

Vegetable milk

Cow's milk contains calcium and is a source of other vitamins, minerals, and protein. However, people prefer its plant-based version due to lactose intolerance or a vegan diet.

Most plant-based dairy products, except for soy milk, contain very little protein and other healthy components, and they are classified as ultra-processed.

Tip: If you do decide on plant milk, choose a fortified version to get vital nutrients.

Tomato sauce for pasta

The easiest and cheapest dinner is pasta with a jar of tomato sauce.

Although sauces are classified as ultra-processed, containing acidity regulators and thickeners, they can still be eaten without fear.

Simply add vegetables, ground beef, lentils, or canned tuna to the sauce to increase the amount of nutrients, such as fiber, protein, and vitamins.

Hummus

Your favorite appetizer is made by mixing chickpeas, olive oil, tahini, garlic, lemon juice, and salt. However, the store-bought version of hummus contains preservatives and acidity regulators to increase the shelf life of the product.

Although it is not as healthy as whole chickpeas, hummus is still a good source of protein, healthy unsaturated fats, and fiber.

Cereals

Not all cereals are the same in terms of health benefits, but simple cereals that contain a lot of fiber and B vitamins can be a worthy breakfast food.

By the way, muesli is also an ultra-processed product because it contains skim milk and whey powder.

Experts advise looking for simpler versions of cereals and adding fruit or nuts to them on your own to add extra flavor.

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