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<\/p>\nReviewed by Dietitian Katey Davidson, M.Sc.FN, RD, CPT<\/p>\n
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Getty Images. EatingWell Design.<\/p>\n
Key Points<\/p>\n
Ultra-processed foods (UPFs) are controversial, partly due to definition issues.<\/p>\n
Dietitians share five surprising UPFs that can still fit into a healthy, balanced diet.<\/p>\n
Prioritize minimally processed foods and enjoy UPFs in moderation.<\/p>\n
Ultra-processed foods and research into their health effects has gained attention in recent years. Yet despite growing interest, confusion\u2014and even controversy\u2014remains about how these foods fit into a balanced diet<\/a>.<\/p>\n Some foods are obviously ultra-processed, but others may come as a surprise. \u201cWhile some ultra-processed foods offer little-to-no nutritional value, many provide protein, fiber, healthy fats<\/a> and essential vitamins and minerals that many people don\u2019t get in their diet otherwise,\u201d says Sarah Anzlovar, M.S., RDN, LDN<\/a>. Processing can also extend shelf life, making these foods more accessible and convenient for many individuals.<\/p>\n We asked registered dietitians to share five foods that are surprisingly considered ultra-processed\u2014and whether they should be avoided or can still fit into a balanced diet.<\/p>\n What Is Ultra-Processed Food?<\/p>\n There is no single definition of ultra-processed foods, but most research relies on the NOVA Food Classification System. This framework categorizes foods into four groups:<\/p>\n Group 1: Unprocessed or minimally processed foods<\/p>\n Group 2: Processed culinary ingredients<\/p>\n Group 4: Ultra-processed foods<\/p>\n \u201cAccording to the commonly used NOVA classification system, ultra-processed foods typically contain five or more ingredients, often including additives (flavorings, emulsifiers, sweeteners) and substances not commonly used in kitchens,\u201d says Lauren Harris-Pincus, M.S., RDN<\/a>. \u201cThe controversy here is that the degree of processing doesn\u2019t tell you anything about the nutrition profile or dietary value of a food.\u201d<\/p>\n Still, some experts note that ultra-processing can change how foods affect the body. Talia Follador, RDN, LDN,<\/a> explains that ultra-processing may alter a food\u2019s structure in ways that influence fullness, digestion, blood sugar response<\/a> and the likelihood of overeating. \u201cThis doesn\u2019t mean these foods are automatically harmful; rather, they act differently in the body than less-processed options.\u201d<\/p>\n Research supports this distinction. Controlled studies suggest that people who eat more ultra-processed foods tend to consume more calories than those who eat more minimally processed diets. However, these trials are often small and difficult to generalize to the broader population. Large observational studies\u2014which cannot prove cause and effect\u2014have linked intake of ultra-processed foods with increased risk of obesity, heart disease, type 2 diabetes and other chronic conditions.<\/p>\n Overall, the evidence suggests it\u2019s wise to limit ultra-processed foods<\/a> when possible, while recognizing that some can still fit into a healthy diet. \u201cWhile prioritizing whole and minimally processed foods is recommended, some ultra-processed options can add nutrients and enjoyment that\u2019s accessible, affordable and convenient and be part of an overall balanced diet,\u201d says Anzlovar.<\/p>\n Here are five \u201cultra-processed\u201d foods that can be a part of a healthy, balanced diet.<\/p>\n Protein Powder<\/p>\n \u201cProtein powder is a highly refined form of protein that has been extracted and isolated from its original food source, like milk or peas, through processing,\u201d says Anzlovar. Because of this, it\u2019s considered an ultra-processed food\u2014which may come as a surprise given its popularity in the nutrition and fitness world.<\/p>\n However, not all protein powders are the same. With the wide range of protein powders<\/a> on the market, it\u2019s important to check ingredient lists, as some contain more additives than others. \u201cWhile all protein powders are considered ultra-processed, some include more added sweeteners, flavors, stabilizers and other ingredients that you may choose to avoid,\u201d says Anzlovar.<\/p>\n Despite being classified as ultra-processed, protein powders can still play a helpful role in a balanced diet. \u201cProtein powder can help you meet your protein needs when you may not be able to meet them with whole foods,\u201d says Anzlovar. Athletes, individuals recovering from illness and older adults with chewing difficulties may especially benefit.<\/p>\n That said, Anzlovar emphasizes that protein powders should supplement, not replace, whole-food protein sources. To ensure safety and quality, she recommends choosing products that have been independently tested. \u201cLook for those that are third-party tested by a reputable organization to ensure safety and efficacy of the product,\u201d she says.<\/p>\n Plant-Based Milks<\/p>\n According to the NOVA classification, soy milk and other plant-based milks<\/a> are considered ultra-processed because they often contain additives such as emulsifiers or added sugars. However, these products can still offer important nutrients that many people don\u2019t get enough of in the typical American diet.<\/p>\n \u201cPlant-based foods like soy milk and tofu fall into the ultra-processed category, though they are high-quality, nutrient-dense options for people with food allergies, dietary restrictions or vegan\/vegetarian preferences,\u201d says Harris-Pincus. \u201cFortified soy milk provides the nutrients of concern in the American diet, including calcium, vitamin D, potassium and fiber.\u201d<\/p>\n That said, some choices are better than others. Many plant-based milks are high in added sugars<\/a>, so it\u2019s best to opt for unsweetened varieties when possible. You may also want to limit products with artificial flavors or colors. With so many options available, it\u2019s often easy to find a plant-based milk that better fits your nutritional needs and personal preferences.<\/p>\n Flavored Tofu<\/p>\n One of the more surprising foods categorized as ultra-processed is flavored tofu, such as pre-marinated varieties. Plain tofu falls under the \u201cprocessed\u201d category under the NOVA classification system. However, when tofu is flavored, smoked, fried or otherwise altered with additives to change its texture, it is considered ultra-processed.<\/p>\n Some experts argue this distinction may unnecessarily demonize a nutritious plant-based protein<\/a>. \u201cIn our era of protein obsession, tofu is an amazing way to include more plant-based protein in your diet, even if it\u2019s added to meat-based dishes like chili, tacos, stir-fry, soups\/stews or grain bowls,\u201d says Harris-Pincus.<\/p>\n That said, if you\u2019re trying to limit ultra-processed foods, consider choosing plain tofu and seasoning it yourself. You can also opt for healthier cooking methods, such as saut\u00e9ing, baking or stir-frying, to keep it both nutritious and flavorful.<\/p>\n Canned Beans with Sauce<\/p>\n \u201cCanned beans are something we should all eat more of to help meet fiber goals; something where 93% of us fall short,\u201d says Harris-Pincus.<\/p>\n Since canned beans are cooked and preserved, they typically fall into NOVA Group 3 (processed foods)<\/a>. However, when additional ingredients are added, they can be classified as ultra-processed. \u201cBeans that limit added ingredients to water, salt, and spices likely fall into NOVA category 3 (processed), but any extras like a sauce or a little sugar in baked beans, and now we have a category 4 ultra-processed food,\u201d explains Harris-Pincus.<\/p>\n She argues this highlights a flaw in the system. \u201cIf avoiding UPFs is supposed to improve health and increase diet quality, then a better system ranking nutrient density needs to supersede one focused only on the level of processing,\u201d she says. Foods like baked beans can be a practical way to increase fiber intake for picky eaters or people who might not otherwise eat beans.<\/p>\n That said, it\u2019s still wise to prioritize canned beans with little to no added sugar<\/a> and lower sodium, since both are commonly overconsumed in the standard American diet.<\/p>\n Yogurt with Added Sugar<\/p>\n The yogurt aisle is packed with many options\u2014some considered ultra-processed and others not. Yogurts with added sugars, stabilizers or preservatives typically fall into the ultra-processed category.<\/p>\n \u201cSome sweetened yogurts contain up to 15 grams of added sugars per serving,\u201d says Ashley Danielson, RDN, LD<\/a>. \u201cWith the American Heart Association\u2019s recommendation of added sugars to be below 24 grams for women and below 36 grams for men, including sweetened yogurt quickly increases your consumption of added sugar.\u201d\u00a0<\/p>\n Rather than cutting yogurt out altogether\u2014which could mean missing out on key nutrients like calcium and protein\u2014consider choosing plain or no-added sugar varieties. Danielson also suggests mixing unsweetened yogurt with a sweetened version to maintain flavor while reducing overall sugar intake.<\/p>\n In some cases, choosing a sweetened yogurt may be a reasonable compromise, such as for picky eaters or children who might otherwise miss out on the nutritional benefits yogurt provides.<\/p>\n Our Expert Take<\/p>\n Like with most things, context matters. While aiming for a minimally processed diet should be the goal, this doesn\u2019t mean all ultra-processed foods are \u201cbad\u201d or off-limits\u2014especially since the definition of ultra-processed can vary. Instead, focus on the ingredients and processing methods in the foods you choose, and think about adding nutrient-rich options rather than simply removing foods.<\/p>\n \u201cIncreasing intake of NOVA Group 1 foods [minimally processed foods] like fruits, vegetables, whole grains, beans, eggs, dairy and proteins is beneficial for health, even if you are still eating ultra-processed foods,\u201d says Follador.<\/p>\n Read the original article on EatingWell<\/a><\/p>\n