We’ve all heard it time and time again from our parents, who were simply passing on what doctors told them—processed foods are unhealthy. With this, we grew up with that information engraved in our minds. But what if we tell you that not all processed foods deserve a bad reputation? Yup, some of them are packed with essential nutrients that can support your health. It’s time to rethink your grocery list and go over the 20 processed foods that are secretly healthy for you. 🤫
20. Canned Tuna
If you’re on the go, one quick meal to prepare is canned tuna. It’s actually an excellent source of protein as it’s low in fat and calories. Tuna is also a great source of omega-3 fatty acids that are beneficial for the heart and brain. However, you need to watch out for the Canned Tuna that you’re buying as those packed in oil have higher calories and fat. Opt for those packed in water instead.
19. Frozen Fruits and Vegetables
There’s no denying that fruits and vegetables are good for our health; however, processed ones, such as frozen ones, get a bad rap as they’re seen as preserved. When a fruit or veggie is picked, it begins to lose its nutrients, but since frozen ones are stored in freezers right away, they’re ripened fully, which allows them to lock in their vitamins, minerals, and antioxidants.
18. Tofu
Tofu may be processed, but it’s known to undergo minimal since it only has two ingredients soybean and water. It’s an excellent food for diets since it’s high in protein but few in calories. Tofu also contains all the essential amino acids that your body needs and has enough vitamins and minerals. You can be creative with cooking Tofu, as it can be stirred or added to other dishes.
17. Hummus
Hummus is a pretty versatile ingredient that is packed with fiber that supports digestive health. It’s a popular Middle Eastern dip and spread that is made of chickpeas, tahini, olive oil, lemon juice, and garlic — all good for the body. Aside from helping the body ease inflammation, it helps manage blood sugar levels and promotes heart health. It’s also a dip that is free from gluten and dairy.
16. Peanut Butter
Peanut Butter is a popular flavor of unhealthy desserts such as ice cream, shakes, and chocolates. However, Peanut Butter is actually a good protein source and high in healthy fats. However, you must make sure that the Peanut Butter you’re purchasing is only made with peanuts and salt without any added sugar and oil.
15. Instant Oats
Instant Oats are created by cutting the oat groats, steaming them, and rolling them to be the thin flakes that we see in our groceries. While they may be more processed than regular oats, you can still get a good source of carbohydrates, vitamins, minerals, and fiber from them. However, you must stay away from those with artificial flavorings like chocolate and vanilla.
14. Whole Wheat Bread
Instead of buying your regular white loaf bread, switch it for a whole wheat one. While it may be processed, it has a high fiber content that plays a role in digestive health and supports the body in handling inflammation, which decreases the likelihood of stroke. The whole wheat ingredient provides vitamin B, like niacin, and minerals such as iron and zinc.
13. Granola Bars
You may think that Granola Bars are just processed food that tricks people who are starting their fitness journey, but behind that impression is a snack that helps people feel full and reduces the urgency for eating more. They’re also packed with enough fiber and protein. However, you must always check the nutrition facts when buying Granola Bars, as many commercially available ones contain too much sugar.
12. Protein Powders
Any beverage that is powdered is considered as bad news to health-conscious consumers. However, Protein Powders beg to differ as they are meant as extra supplements to your body, especially for athletes and vegetarians. Just make sure that the Protein Powder has undergone third party testing for added sugar and chemical.
11. Cereals
There’s a debate about whether Cereals are truly healthy because of artificial colors and sugar added to it. While it’s true that such diminishes the health effects that Cereals can give, there’s no denying that they have nutrients in them. Whole grain Cereals without those additives are packed with B vitamins and iron. It also acts as an antioxidant in the body. It all depends on the Cereal choice that you pick.
10. Plain Yogurt
Dairy products may be an instant red flag for you when you’re maintaining a diet, but wait until you hear about Plain Yogurt. It’s packed with some of the most important nutrients, such as calcium for the bones, vitamin B12 against heart diseases, and vitamin D for health and immunity. Make sure that you’re getting plain and not those with flavoring.
9. Canned Beans
Another food that rings of processed to us is Canned Beans. If you’re using this when cooking because it saves you time, don’t worry, as this food has also its fair share of nutrients. They’re actually a good source of fiber and plant-based protein. What’s great about it is that you can add them to any food that you could ever think of. Just make sure that they’re low in sodium.
8. Pumpkin Puree
You might want to grab the Pumpkin Puree on your next trip to the grocery. Why? It’s a booster that adds an immune-boosting beta-carotene when mixed with your breakfast, like pancakes and waffles. They’re also packed with enough fiber, vitamins, and antioxidants. Just make sure that when you don’t add them as a pie filling, as it would mean using lots of sugar.
7. Frozen Salmons
If you see those packed Frozen Salmons inside a freezer, you might want to get them and consume them for your next meal. Contrary to unhealthy processed claims, buying Frozen Salmon from the freezer is like buying it at the fish counter. It’s also rich in omega-3 fish fats. All you need to do is pop them in the oven for a quick but healthy meal.
6. Jarred Pesto
Admit it; making pesto at home is too time consuming instead of buying those Jarred Pestos off the rack. You don’t have to worry about them being processed as pestos inside a jarred just means more extra virgin oil that is known for its anti-inflammatory properties. Aside from that, you still get enough nutrients from the basil, garlic, and pine nuts you’ll find inside the jar.
5. Graham Crackers
Did you know that Graham Crackers have less sugar than your regular cookie? Well, they’re not really healthy when used as pie crusts or in s’mores. You should just consume them in moderation and pair them with foods that are high in fiber, protein, and healthy fat to make them healthier.
4. Canned Pineapple
Many would raise their eyebrows when you say that you like eating pineapple out of the can. Why? They’re filled with too much sugar plus heavy syrup that adds to even more sweetness. It’s all in the matter of selecting lower sugar value and juice instead of heavy syrup. One can of pineapple chunks provides two grams of fiber and 30 percent of the recommended value of vitamin C intake.
3. Popcorn
You wouldn’t think of Popcorn as a healthy snack, but believe it or not, you can turn it into a healthy one. Just make sure that your Popcorn is air-popped and served without ingredients that are high in fat and sugar. You can add healthy seasonings such as a little bit of salt or some cayenne. It’s a whole-grain food that helps reduce inflammation and decrease the risk of heart disease.
2. Mozzarella Sticks
You’ll probably be excited about this one! Mozzarella Sticks is more than just a greasy fast food snack that you always order. They’re actually a good source of both protein and calcium. Also, since losing muscle as we age weakens your appetite, it starts to decline your protein. So, pick a stick or two to strengthen your bones and earn your protein.
1. Dark Chocolates
When eaten moderately, Dark Chocolate with high cocoa content can help deliver antioxidants and minerals to your body. It improves blood flow and lowers your blood pressure due to flavonoids that stimulate the lining of your arteries. Also, believe it or not, it helps in reducing heart disease as certain compounds protect the body against oxidation that damages the tissue, resulting in heart disease.