Processed foods that are good for you: What are they?

Reading labels carefully is a key to knowing which processed foods to buy.

From apples to ziti, almost every food you can think of has been processed, prepared and packaged in some form to get it from the farm to the store. While anything ultra-processed is usually best avoided or eaten on a limited basis, there are some processed foods that are good for you. And they can be found in almost every section of your grocery store.

So, how can you tell the difference between a good processed food and one you should leave on the shelf?

First, it helps to understand the difference between minimally processed foods and ultra-processed foods — and everything in between.

What is a processed food?

A processed food is any food that's been cut, cooked, canned, frozen, packaged or nutritionally altered. Simply put, any time you cook, bake or prepare a food — altering it from its original state — you create a processed food. Food can vary from minimally processed to ultra-processed, but almost all the food available at your local supermarket is processed in some way.

Processed foods that are good for you

The healthiest foods are those that have been minimally processed. Minimally processed foods are those slightly altered for easier storage, preparation and consumption. But this level of processing does not drastically change the food's nutritional content. Things such as removing inedible parts, grinding, washing, refrigerating, pasteurizing, fermenting, freezing and vacuum-packaging help preserve foods and make them safer to eat.

Examples of minimally processed foods include:

• Fresh and frozen fruits and vegetables
• Plain yogurt
• Dried beans, rice, barley, pastas and other grains
• Roasted nuts
• Eggs
• Meats
• Milk
• Coffee and tea

Extra processing required

Other ingredients require a bit more processing. For example, flour is milled from whole grains, like wheat, oats, rice and others. Other examples include olive oil (pressed from olives), butter (churned from milk) and salt (mined from rock salt or evaporated seawater).

These ingredients can be used to make healthy foods, but too much fat, sugar or salt can also contribute to certain health conditions, such as heart disease, high blood pressure and diabetes. Flours made from bleached grains are not as healthy as less processed flours. When you buy single-processed ingredients, you can create healthy meals by choosing how much you use or following healthy recipes.

Added ingredients

Other processed foods may have several ingredients, plus certain additions that alter their taste or give them a longer shelf life. These additions can include spices, sugar, salt, fat, coloring and preservatives. Additives can either be natural — using beet juice to produce a natural red color — or artificial, such as lab-produced flavors or high-fructose corn syrup.

Foods with added ingredients can be healthy if eaten in moderation as part of a balanced diet. But, some additives can be harmful and may increase the risk of chronic diseases if eaten regularly. This is why it's important to check labels when shopping and limit or avoid artificial additives whenever possible.

Fortified foods

Some foods are more processed for good reasons. Getting enough iodine is important, especially for children and pregnant women, so manufacturers may add this nutrient to salt. Adding dietary fiber to foods can help your digestive system run smoothly and reduce the risk of heart disease. Vitamin D and calcium are often added to milk products (and some nondairy products) to promote healthy bone development.

Unfortunately, some fortified foods — especially those that are ultra-processed or come ready to eat— are not good for you.

Ultra-processed and ready-to-eat foods

The more processed a food is, the less likely it's a healthy choice. Most ultra- or highly processed foods have too much salt, fat and sugar. They tend to have five or more ingredients, many of which you may not immediately recognize, including:

• Nitrates and nitrites, which may be linked to some types of cancer
• Fruit juice concentrates, maltodextrin and high-fructose corn syrup, which can increase the risk of diabetes
• Modified and hydrogenated oils and trans fats, which play a role in high cholesterol and heart disease
• Hydrolyzed proteins and caseins, which can cause allergic reactions and other health complications for certain people

Ultra-processed foods provide far less nutritional value when compared to whole foods or minimally processed foods. And while it's OK to eat these foods once in a while, most experts agree that regularly eating ultra-processed foods increases your risk of heart disease, cancer, obesity and type 2 diabetes.

Examples of ultra-processed foods include:

• Packaged snacks — potato chips, crackers, candy bars, etc.
• Hot dogs and lunch meats
• Ice cream and packaged desserts
• Soda, energy and sports drinks
• Sweetened juices
• Margarine
• Instant soups

Comparing processed food choices

The key to choosing healthier processed foods comes down to reading food labels and educating yourself about harmful additives and other ingredients that can put you at risk for certain diseases and health issues.

Here are some tips:

• Rule of three: When shopping, choosing processed foods with three ingredients or fewer — think fruits and vegetables —can help you enjoy more natural foods. Foods that don't contain additives or preservatives will also be healthier options.
• Fat content: In terms of saturated fat, a little is OK, but too much can increase cholesterol levels and risk of heart disease. The American Heart Association recommends eliminating trans fats, partially hydrogenated oils and tropical oils from your diet.
• Added sugar: The leading sources of added sugars in the U.S. diet are sugar-sweetened beverages, desserts and snacks — all of which are ultra-processed foods. Healthy alternatives will not include any added sugar or artificial sweeteners. Foods high in sodium should also be avoided or replaced with low-sodium options.

The supermarket is full of processed foods that are good for you. By comparing labels, you are more likely to find natural, minimally processed options with greater nutritional value.