Ultra-processed foods have been making headlines a lot lately. And most of them deserve the bad rap they get. However, there are a few, like whole-grain cereals or plain yogurt, that can still be healthy.
There have been several recent studies linking ultra-processed foods (UPFs)—which contain ingredients and chemicals that aren’t generally available to a home cook—to a variety of health issues, from cardiovascular disease to risk of premature death.
But before you clean out your pantry, there is some nuance when it comes to processed foods, according to new research from the American Heart Association. And in fact, some can actually be beneficial to your health.
The American Heart Association (AHA) recommends limiting your UPF intake and focusing your diet on vegetables, fruits, whole grains, beans, nuts, seeds, healthy oils, and lean proteins. But in this new research, they’ve taken a stab at defining which UPFs are the most dangerous to your health—and which ones aren’t.
A recent study conducted by the AHA found that not all UPFs are equally harmful. Items like whole-grain cereals or yogurt may carry lower or even inverse cardiovascular disease risk compared with sugary beverages or processed meats. The researcher concluded, “The science recognizes the complexity—UPF is a broad category, and context matters. We should differentiate between ‘unhealthy UPFs’ and more wholesome packaged items.”
How to Choose Healthier Processed Foods
You don’t have to give up the convenience of processed foods entirely in order to reduce your risk of negative health effects. Just follow these tips—based on the AHA research—to help you create a shopping list that’ll focus on your health.
Opt for “Green-Flag” Processed Foods
One of the reasons that ultra-processed foods have proliferated? They make it much simpler to get dinner on the table—just heat and eat. But you don’t have to rely on heavily processed foods to simplify your food prep. Smart choices like frozen produce, canned staples, and wisely selected UPFs can make healthy eating accessible.
Among the “green-flagged” processed foods in the AHA, considered healthier:
- Lightly salted and flavored nuts, seeds, and legumes
- Low-sodium canned beans and legumes
- Low-sodium canned tuna, salmon, or chicken, packed in water
- Unsweetened dried fruit
- Low-sodium whole grain breads and crackers
- High fiber cereal with minimal sweeteners
- Plant-based meat and dairy alternatives like soy milk and tofu
- Frozen produce
There are also a few “caution” items that are considered moderately healthy, such as canned fruit in light syrup or juice, hard cheeses, and low-sodium and/or low-fat canned soups or canned beans that contain salt.
Minimize “Red-Flag” Foods
The American Heart Association study found that identifying high-risk UPF subgroups is essential to balancing nutritional goals with the need for accessible and appealing food options.
Processed meats like bacon, chicken nuggets, sausage, and hot dogs, and sugar-sweetened beverages are high on the list of red-flag foods, but you probably won’t be surprised by what is on the list:
- Processed meats, like chicken nuggets, sausage, and hot dogs
- Sugar-sweetened beverages
- Sweets like cookies, candies, and fruit snacks
- Cheese products
- White bread, tortillas, and rolls
- Ice cream and other dairy-based desserts
- Frozen meals that contain things on this list (like pizza or instant noodles)
- Canned fruit in syrup
- Tortilla or potato-based chips
But the paper also called out some minimally processed foods that could be harmful to your health. That list includes:
- Meat and dairy products, including red meat, pork, butter, beef tallow, and sour cream
- Natural sweeteners, like sugar, honey, and maple syrup
- Sweetened dried or canned fruit and brined vegetables
- French fries
- Crackers
- 100% fruit juice
- Tropical oils, like palm and coconut oil
Even though some of these foods are often on lists of healthier options, most cardiologists and nutritional experts say they should be considered more of a “sometimes” food, rather than staples for daily consumption. For example, while honey is minimally processed, it’s still a concentrated source of sugar—making it less heart-friendly than, say, whole-grain bread or canned beans that offer fiber and nutrients.
It’s less about processing level and more about overall contributions to cardiovascular health.