5 Processed Foods Recommended by a Dietitian

By Kristin Neusel, MS, RD, LD, CDCES

These statements are entirely thoughts of the author and not claims made by the company. The Author was compensated to create this article.

Most people are trying to avoid processed foods- so why on earth am I, as a registered dietitian, recommending 5 of them in this blog?! Well, ultra processed foods are most often spoken about as a single category, but the reality is there’s much more to it than that. There have been multiple large, observational studies that have linked high intake of ultra processed foods to an increased risk of disease and mortality (1)- this we know is true. However, processing alone doesn’t determine a food’s health impact and it’s important to know the difference. Nutrient composition and overall dietary pattern are also critical factors we have to think about!

As a registered dietitian, I focus on what a food contributes nutritionally, and look at the client as a whole. I ask questions like ‘Does it help close common nutrient gaps such as fiber?’, ‘Does it support better blood sugar management?’, and similar questions. One of the most significant nutritional gaps in the United States has, consistently over time, been fiber. It’s recommended that adults consume 25-38 grams of fiber daily, but unfortunately the average intake is only approximately 15 grams per day (2). Fiber is so underrated, and studies have shown that a higher fiber intake is associated with so many health benefits such as a lower risk of cardiovascular disease, type 2 diabetes, colorectal cancer, and all cause mortality (3).

Ask yourself this- is it worse to eat a processed food that meaningfully increases fiber and improves all sorts of metabolic markers, or to avoid it and fall short on essential nutrients?

I put together this list of five processed foods I recommend, based on current scientific evidence.

1. Yogurt With Live and Active Cultures

Yogurt is processed! That doesn’t mean it’s “bad”. It’s a great source of probiotics, protein, and calcium. There have been prospective cohort studies that have been associated with yogurt consumption and reduced risk of type 1 diabetes and lower all cause mortality (8,9). Focus on plain or naturally sweetened yogurt (such as only real fruit included, no added sugars). If your goal is higher protein, Icelandic skyr or Greek yogurt offers a good source. Yogurt also provides beneficial bacteria that may support gut health. When compared with nutrient poor snack foods yogurt offers measurable nutritional advantages, despite being processed!

2. Canned Beans

Beans, beans, the musical fruit, the more you eat them, the more you…. Toot! Yes, your gut may love beans but your friends may not be so happy you ate a lot! Canned beans are processed for preservation and also convenience, but they are rich in plant protein, fiber, iron, magnesium, and potassium. As a dietitian, I like to share that legume consumption is associated with improved cardiometabolic risk factors, including better lipid profiles and glycemic control (10). Some folks ask me if the canning process eliminates fiber, and the answer is no. When you rinse beans, you’re simply rinsing off the sodium content (which can be reduced by about 40%!), but the fiber remains intact there too.

3. High Fiber Bread Made With Resistant Starch

Unless you’re making your bread at home, almost all bread is inherently processed- but not all bread is nutritionally equivalent. Some breads have been formulated with resistant starch, including resistant starch type 4 (aka RS4). RS4 is formulated as a non digestible carbohydrate because it resists digestion in the small intestines and acts as a fiber (4). This means it’s going to pass through the small intestine intact and then travel to the large intestine where it nourishes your healthy gut bacteria. This fermentation process produces short-chain fatty acids such as butyrate, acetate, and propionate (5). What are these good for, you might be asking yourself? Well, a lot of things including supporting colon cell health, gut barrier integrity, and metabolic regulation.

Here’s where I like to share the scientific evidence. Clinical trials demonstrate that replacing digestible starch with RS4 can reduce postprandial glucose and insulin responses (6). Additional research suggests resistant starch intake may improve insulin sensitivity in certain populations (7). This is a huge benefit in my clinical perspective! The next question I usually get is, where can I get resistant starch bread? Hero Bread baked goods are made with resistant wheat starch as a key ingredient. A single slice of Hero Classic White Bread contains 11 grams of fiber (woah!), and is made with resistant wheat starch. They have more than just bread, and include a whole range of baked goods such as burger buns, tortillas, bagels, and pasta. A great choice rather than relying on supplements!

4. High Fiber, Whole Grain Breakfast Cereal

Swap the sweet puffs for a higher fiber cereal! Although cereals are processed, they can be a great source of whole grains, fiber, and are often fortified with essential vitamins and minerals which can help address common nutrient gaps. Higher whole grain intake is associated with reduced risk of cardiovascular disease, type 2 diabetes, and certain cancers (3). Look for cereals that provide 5 grams or more of fiber per serving, which can significantly contribute toward your daily fiber goals and help you feel fuller longer. Fortified cereals are also an important source of nutrients such as iron, folate, and B vitamins in the American diet (2).

5. Nut Butters With Minimal Additives

Nut butters take some work to create- meaning, they’re processed. It requires grinding and emulsification. On the flip side of that, they provide unsaturated fats, healthy micronutrients like vitamin E, protein, and fiber. When you replace saturated fats with unsaturated fats like the ones in nut butters, it’s been associated with improved cardiovascular outcomes (11). My pro tip: choose a nut butter with minimal (or no!) added sugars and no hydrogenated oils. This will allow you to benefit from the nutrients while limiting any unnecessary additives.

Processing Versus Nutrient Density

Something else to think about is that studies that have linked ultra processed foods to disease risk often reflect dietary patterns high in refined starches, added sugars, excess sodium, and low fiber (1). We know that fiber itself is protective. There’s also been meta analyses that have consistently demonstrated that higher fiber consumption is associated with reduced risk of cardiovascular disease, type 2 diabetes, colorectal cancer, and overall mortality (3). If a processed food delivers substantial fiber (like the ones listed here today), supports blood sugar regulation, and improves nutrient adequacy, it shouldn’t be evaluated solely based on the level of processing. Looking through an evidenced-based lens, resistant starch enriched bread products, yogurt with live cultures, high fiber whole-grain cereals, canned beans, and minimally processed nut butters can all contribute meaningfully to a balanced eating plan. The goal is never to eliminate all processed foods, but rather to choose processed foods that work with human physiology and help close common nutritional gaps.

Related Posts:

• Myth Busters: Fiber
• 5 Breads that Have More Sugar Than a Cookie (and What to Swap for Them!)
• Label Reading 101: 5 Things You Need to Look at and the 1 Mistake Almost Everyone Makes
• A Dietitian’s Take On “FiberMaxxing”: The Latest TikTok Trend
• Can you eat too much fiber?

References

1. Srour B, Fezeu LK, Kesse Guyot E, et al. Ultra processed food intake and risk of cardiovascular disease. BMJ. 2019;365:l1451.
2. U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans 2020–2025.
3. Reynolds A, Mann J, Cummings J, et al. Carbohydrate quality and human health: A systematic review and meta analysis. The Lancet. 2019;393(10170):434–445.
4. U.S. Food and Drug Administration. Science Review of Isolated and Synthetic Non Digestible Carbohydrates. 2018.
5. Birt DF, Boylston T, Hendrich S, et al. Resistant starch: Promise for improving human health. Advances in Nutrition. 2013;4(6):587–601.
6. Stewart ML, Zimmer JP. Postprandial glucose and insulin response to resistant starch type 4 in humans. Nutrition Research. 2018;56:68–74.
7. Robertson MD. Dietary resistant starch and insulin sensitivity. Current Opinion in Clinical Nutrition and Metabolic Care. 2012;15(4):362–367.
8. Chen M, Sun Q, Giovannucci E, et al. Dairy consumption and risk of type 2 diabetes. BMC Medicine. 2014;12:215.
9. Pala V, Sieri S, Palli D, et al. Yogurt consumption and risk of mortality. American Journal of Clinical Nutrition. 2019;109(5):1222–1230.
10. Viguiliouk E, Blanco Mejia S, Kendall CWC, et al. Effect of pulses on cardiometabolic risk factors. American Journal of Clinical Nutrition. 2014;100(2):407–418.
11. Sacks FM, Lichtenstein AH, Wu JHY, et al. Dietary fats and cardiovascular disease. Circulation. 2017;136(3):e1–e23.