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Wednesday 13 March 2024

8 Ultra-Processed Foods That Are Actually Good for You, Nutritionist Says

 Over the past few years, the term "ultra-processed" has cast a shadow over numerous foods. When you hear this phrase, you may think of it as synonymous with "avoid at all costs." It's true, of course, that research has shown ultra-processed foods—which are known for high levels of processing, including added preservatives, sugars, flavors, and colors—are associated with multiple adverse health outcomes.

Most recently, a February 2024 review published in The BMJ examined 45 studies involving nearly 10 million people. It revealed a concerning connection between consuming excessive amounts of ultra-processed foods and 32 health conditions. The researchers identified "convincing" evidence linking ultra-processed food intake to cardiovascular disease-related mortality, type 2 diabetes, and anxiety, as well as "highly suggestive" evidence indicating a correlation to all-cause mortality.

But what doesn't often come through in the discussion is that some foods can go through several stages of processing and still be healthy. Certainly, high levels of processing are a red flag for a food's overall impact on your health. Still, a host of dietary choices retain their health benefits, even after undergoing a lengthy process from farm to table.

You might be surprised to learn that some foods labeled as "ultra-processed" are actually good for you. Here are eight examples.

Bread

Whole grain bread
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Bread: is it healthy or not? If ultra-processed food lists are to be believed, you might think store-bought bread is a no-no for your health, since it often contains fillers, preservatives, emulsifiers, and more. When made with whole grains, though, bread remains one of the healthiest foods around. Research shows that diets high in whole grains can help prevent type 2 diabetesheart disease, and stroke.

Go against the ultra-processed grain by choosing a bread made primarily with whole wheat or other grains. (A whole grain like whole wheat as the first ingredient is a good sign.) Check out Dave's Killer Bread, for example, which offers tons of nutrient-dense whole-grain options for your sandwiches and toast. 

Canned Soups

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Canned foods have long suffered a stigma. They're too high in sodium, people say, and some (like creamy chowders and bisques) are loaded with saturated fat. But the canned soup blame game is a real shame. Not every can is equally ultra-processed—and not every can contains the same level of nutrition.

One option that's pleasantly low in sodium (not to mention loaded with veggies and plant-based protein) is Amy's Organic Lentil Soup. It provides just 12% of your daily sodium value in a 1-cup serving. 

Granola Bars

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When made with whole grains like oats as their first ingredient (and with added sweeteners kept to a minimum), granola bars have plenty to offer in the health department. Look on the nutrition facts label for added sugars—7 grams or less per bar is a good target—and scan the ingredient list to see exactly what you're getting.

As a nutritionist, I'm a fan of Kind's Cinnamon Oat Bars. They're made with 22 grams of whole grains (including oats, millet, buckwheat, amaranth, and quinoa) and contain just 5 grams of sugar.

Mocktails

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Sugar-sweetened beverages like canned cocktails fall squarely into the ultra-processed category. Fortunately, when you're craving a sweet, fizzy drink, you do have options for something with less sugar—and zero alcohol. Though canned mocktails may contain added sweeteners, coloring, or preservatives, many are a significantly healthier choice than neon-colored wine coolers or hard lemonades.

In fact, some mocktails are lower in sugar and calories than you might expect. My personal favorite is Mingle Mocktails. At just 60 calories and 11 grams of added sugar, they're a sweet sip you can feel good about.

Breakfast Cereal

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While some brands of breakfast cereals have classic harbingers of ultra-processing (like crazy-high amounts of sugar and boatloads of preservatives), others start your morning on a healthy note. Believe it or not, they can be a great place to get a hefty helping of your daily fiber, protein, and important micronutrients. For a packaged breakfast cereal with plenty of health perks, try Nature's Path's Multibran Flakes. It has 7 grams of fiber, 5 grams of protein, and just 5 grams of added sugar. 

Frozen Meals

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Many frozen meals justifiably get their ultra-processed reputation for their high content of sodium and other preservatives. But not every frozen meal on the market is a bad choice for your health. Some brands intentionally craft their recipes with minimal preservatives and short ingredient lists.

Take Daily Harvest, for example. Their frozen entrees, which range from grain bowls to soups to flatbreads, are packed with healthy organic ingredients like vegetables, lentils, and whole grains.

Jerky

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Sure, when loaded with salt and amped up with added sugars, flavored jerkies are definitely ultra-processed. That said, dried meat can be a healthy, high-protein snack. To choose a jerky that's less processed, look for brands with only a few ingredients. Or choose one made from salmon! Alaska Smokehouse offers salmon jerky that's high in heart-healthy omega-3 fats and uses all-natural ingredients. 

Packaged Oatmeal

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Oats are one of the healthiest foods on earth. Reaping their benefits is all about the way you prepare them. Skip the packaged oatmeals loaded with sugar and preservatives and opt for one that supplies ample fiber and protein (and doesn't go overboard on sugar). Need a rundown of the best brands? Check out our guide to the best and worst packaged oatmeals on grocery shelves.

10 Prebiotic Foods for Better Gut Health

 Probiotics may be a term you are familiar with. These beneficial bacteria in your gut serve numerous functions, from aiding digestion to weight management. But to keep these gut bugs thriving, they need prebiotic foods as their fuel source. While you can opt for a supplement to boost your prebiotic intake, many everyday foods naturally provide this specific form of fiber.

Luckily, many prebiotic foods are common in the American diet and can easily be incorporated into your meal plan for a healthier digestive system. While some fiber, like the roughage found in leafy greens and nuts, supports digestive regularity, the soluble fiber in certain foods offers prebiotic benefits.

If you are looking to support the beneficial bacteria in your gut, and potentially support other areas of wellness, read on to learn 10 prebiotic foods for better gut health.

Chicory root

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Of the foods on this list, chicory root is unique in that you're most likely to incorporate this food into your diet via supplement. It has a flavor similar to coffee and is known for its high antioxidant content. Additionally, it is a source of prebiotic fiber inulin. This inulin can aid in digestion and may also benefit blood glucose levels.

You can incorporate chicory root into your day by swapping your traditional coffee grounds for chicory root granules, or look for protein powders, snack bars, and yogurts containing chicory root. 

Onions

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Known for its potent flavor and smell, onions contain inulin as well as a type of carbohydrate called fructooligosaccharides, or FOS. This form of carbohydrate can be used as a low-calorie sugar alternative when extracted from food, and also serves as a prebiotic.

Adding raw or cooked onions to your meals is a great way to boost prebiotics, as well as antioxidants.

Garlic

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Although garlic isn't known for being a rich source of dietary fiber, it does benefit your gut in other ways. One study noted how garlic serves as a prebiotic by supporting the growth of beneficial gut bacteria. At the same time, garlic can prevent the growth of harmful bacteria in the gut. Based on these two mechanisms alone, garlic may be a good food for promoting gut health.

Garlic can be added cooked or raw into your favorite dishes and can be taken as a supplement for a more concentrated intake.

Bananas

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If you are looking for easy snacks that serve as a prebiotic, bananas should be at the top of your list. Not only are they a source of fiber, vitamins, and minerals, but bananas also contain resistant starch. You'll find resistant starch highest in bananas that are still green and this compound appears to have prebiotic effects, according to research.

Enjoy bananas on their own as a snack or meal component, or incorporate them into your favorite breakfast smoothie for a meal rich in prebiotics. 

Oatmeal

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Speaking of breakfast, oats are an excellent source of fiber and also contain some resistant starch. These prebiotic effects of oatmeal, and especially the beta-glucan fiber they contain have been documented to support healthy gut bacteria and improve blood cholesterol levels.

Oats can be eaten cooked or raw (like in overnight oats), added to your favorite baked goods, blended into a smoothie, or enjoyed as a traditional bowl of warm oatmeal and combined with another source of prebiotics, like a banana.

Apples

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Another fruit with prebiotic benefits, apples can easily be incorporated into meals and snacks for their natural sweetness, satisfying crunch, and health benefits. Apples contain pectin, which is another source of soluble fiber that serves as a prebiotic. Dietary pectin can increase the amount of butyrate in your gut which feeds the beneficial probiotics and reduces the number of negative bacteria in your gut.

Enjoy apples with nut butter as a delicious snack, add to a salad for sweetness and crunch, or cook to make a fruit-based dessert. 

Flaxseeds

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If you enjoy smoothies, flaxseeds are a great ingredient to add to your blender. These seeds provide beneficial omega-3 fats and antioxidants, and are also a source of prebiotics. Because of their fiber content, flaxseeds can support healthy gut bacteria and encourage digestive regularity.

You can eat flaxseeds whole or ground. Add them to smoothies, incorporate into baked goods, or sprinkle over your oatmeal.

Asparagus

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This green vegetable contains inulin, the soluble fiber that serves as a prebiotic. This fiber feeds the Bifidobacteria in your gut which is just one of the beneficial gut microbes in your digestive tract. Research also suggests asparagus may have anti-inflammatory properties, allowing it to provide another level of health benefit beyond its prebiotic function.

Enjoy asparagus raw or cooked in your favorite savory dishes.

Wheat products

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Foods that are made with wheat bran, which include cereal, bread, and so much more, also provide prebiotic functions. The specific form of fiber in wheat bran supports the healthy Bifidobacteria in your gut which can encourage overall digestive wellness and may alleviate some digestive problems.

When choosing wheat-based foods, like pasta, breads, and crackers, look for those that contain whole wheat as a primary ingredient. 

Beans

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With many varieties to choose from in this category, beans are a great source of fiber and prebiotics. One study noted that regular consumption of navy beans leads to improvements in their gut microbiome. This outcome is thought to prevent cancer and may benefit other areas of digestive health.

Navy beans aren't the only legume with notable soluble fiber, so consider adding beans to your favorite salad and soup recipes, enjoy as a side dish to lean protein and vegetables, and prepare with other prebiotic sources, like onion and garlic for a meal packed with benefits.