THE 5 BEST PROCESSED FOODS FOR WEIGHT LOSS (AND 5 TO AVOID), ACCORDING TO REGISTERED DIETITIANS

Just make sure to read nutrition levels to compare levels of added sugars, Beaudoin says. According to the USDA’s Dietary Guidelines for Americans, a healthy diet limits added sugars to less than 10 percent of your daily calorie intake. So if you consume 2,000 calories per day, no more than 200 calories should come from added sugar.

2. Canned and Frozen Fruits and Vegetables

While you may aspire to eat only fresh fruits and vegetables, Beaudoin acknowledges that it’s not always possible. Processed varieties are often less expensive and more convenient, and are certainly healthy options.

“I always say, ‘Don't judge your fruits and veggies, just eat them,’” Beaudoin says. “Canned fruits and veggies may be the version that is most available to you based on environment or budget.”

Canned fruits and vegetables contain many of the same nutrients, including minerals, fat-soluble vitamins, and protein, and can be just as nutritious as fresh ones, notes the American Academy of Nutrition and Dietetics. 

“Choose products that are canned in water instead of syrups, and have little to no sodium added to them,” Paulson advises.

Similar to canned fruits and vegetables, frozen produce can be an excellent way to meet your healthy eating goals.

“Frozen fruits and veggies are frozen at the peak time of freshness, so they still retain their flavor and nutrients,” Ehsani says. “They are packed with vitamins, minerals, dietary fiber, and antioxidants.”

Most frozen veggies come in packaging that makes it easy to reheat for quick veggie sides to be added to meals in a pinch, Paulson notes.

3. Dairy or Soy Milk

Dairy milk is processed, but in this case, it’s a good thing since it’s dangerous to drink raw milk, which can contain germs like Salmonella, E. coli, Listeria, and Campylobacter, according to the U.S. Food and Drug Administration.

“Dairy milk is pasteurized to kill off bacteria and reduce the risk of food-borne illness,” Paulson says.

Dairy milk is loaded with nutrients, including calcium, protein, B vitamins, phosphorus, and vitamins A and D, per the Harvard T.H. Chan School of Public Health. However, the USDA advises opting for skim or low-fat dairy milk, which contains fewer calories and less saturated fat than whole milk.

For those who are lactose intolerant, soy milk is a healthy alternative to cow’s milk, even though it is also a processed food. “Soy milk is made from soybeans that are soaked, blended up, and added to water,” Paulson says. “Typically, soy milk is also fortified with vitamins and minerals.” It can be a good source of protein for those following a plant-based diet.

4. Nut Butters

Nut butters provide a ton of nutrients, healthy unsaturated fat, dietary fiber, and protein, Ehsani notes. Unsaturated fats are heart-healthy and can help lower the amount of LDL (or “bad”) cholesterol in your blood, notes the American Heart Association. Studies show that dietary fiber plays an important role in appetite regulation and increases feelings of fullness and satiety, as does protein, according to research. 

“Nut butters contain a whole nut, whether it’s peanuts or almonds, and the only ingredient listed on a nut butter label should be the nut itself,” she says. Check the nutrition label and avoid products with added ingredients like sugar, salt, and added fats, Beaudoin warns.

5. Canned Beans

Canned beans are inexpensive and an excellent source of both dietary fiber and plant-based protein, Ehsani says. Research has found that plant-based eating patterns that include beans and legumes can help improve obesity-related diseases and associated risk factors, including excess body weight and inflammation.

“You can look for no-salt-added beans or rinse the salt solution out of beans to cut down drastically on its sodium content,” Ehsani suggests.

5 Least Healthy Processed Foods 

Conversely, there are many unhealthy processed foods that can increase the risk of disease and cause weight gain. These are often what are known as ultraprocessed foods. “These types of foods are typically the result of manufacturing processes and may contain added sugar, salt, flavorings, and additives,” Beaudoin says. 

These ingredients add flavor and taste, which make them attractive to our taste buds, and lack vitamins, minerals, and satiating nutrients like protein and fiber, according to research.

“They are loaded with sodium, sugar, unhealthy fats, and/or other additives and preservatives,” Ehsani says. “They often lack much nutritional value since they’ve gone through such extensive processing and preserving.”

Below are five of the worst ultraprocessed foods you’ll want to limit or avoid in your diet.

1. Sugar-Sweetened Beverages

Regular consumption of sugar-sweetened drinks like soda and energy drinks are tied to a number of health risks, including weight gain, obesity, type 2 diabetes, kidney disease, liver disease, and tooth decay, according to the Centers for Disease Control and Prevention (CDC).

Artificially sweetened beverages are not much better. One population-based cohort study that looked at nine different subgroups of ultraprocessed foods found an association between death from all causes and a diet heavy on sugar-sweetened and artificially sweetened beverages.

2. Processed Meats

Processed meats like bacon, cold cuts, and hot dogs are loaded with sodium and high in calories, which can hinder your weight loss goals. 

What’s more, they can have a hugely negative impact on your health. Research shows consuming processed meats is linked to a higher risk of heart disease and death compared to unprocessed red meat and chicken. 

3. Sugary Breakfast Cereals

While sugar-sweetened breakfast cereals may bring back fond memories of childhood, they’re actually one of the worst types of ultraprocessed foods.

Research shows breakfast cereals are one the top contributors of added sugars among American adults. And the health consequences of high-sugar diets can be serious: An umbrella review that included 8,601 studies found that consuming high amounts of added sugar, particularly those added during the processing of foods, was linked to 45 separate negative health outcomes, including obesity, type 2 diabetes, increased blood pressure, and heart disease. 

4. Processed Snack Foods

Processed snack foods, including potato chips, cookies, and baked goods with a long shelf life, contain high levels of unhealthy fats, added sugars, and artificial additives, Ehsani notes. These foods also contain little to no nutritional value, lacking vitamins and nutrients. 

In addition, some research has found that people who eat the most ultraprocessed foods also tend to snack the most and eat the most calories in a day. 

5. Instant Noodles

While they may be convenient and inexpensive, packaged instant noodles are highly processed and loaded with sodium and preservatives while being low in nutrients like fiber and protein, per the USDA. 

A study of college students in South Korea found that frequent consumption of instant noodles was associated with an increased risk of obesity and cardiometabolic risk factors like high cholesterol. 

The Wrap-Up

Processed foods come in a number of different varieties and forms — some of which are healthy and some of which are downright dangerous for our health. Stick to minimally processed foods like canned or frozen fruits and vegetables, Greek yogurt, nut butters, and canned beans. Limit or avoid ultraprocessed foods in your diet, including sugar-sweetened beverages, processed meat and snack foods, sugary cereals, and fast food.

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