8 Healthy Processed Foods That Are Safe to Eat

Processed foods often get a bad reputation for being unhealthy, but not all processed foods are created equal. Many can be part of a balanced diet, offering convenience without compromising on nutrition. Here are eight healthy processed foods that are safe to eat.

Bread

When made with whole grains, bread remains one of the healthiest processed foods available. Whole grain diets have been linked to a lower risk of type 2 diabetes, heart disease, and stroke. Look for labels that specify “100% whole grain” to ensure you are getting the full benefits.

Canned Soups

Canned foods often carry a stigma of being too high in sodium or unhealthy fats. However, many canned soups are nutritious, especially those that are broth-based or contain plenty of vegetables. Choose options with lower sodium and avoid creamy varieties for a healthier meal.

Granola Bars

Granola bars can be a healthy snack when made with wholesome grains like oats and limited sugars. Check the nutrition facts label for added sugars, aiming for bars with seven grams or fewer per serving. Look for those with natural ingredients and high fiber content.

Mocktails

Sugary drinks and canned cocktails are often ultra-processed, but canned mocktails can be a healthier alternative. Opt for mocktails with less sugar and no alcohol. Many are made with natural ingredients and offer a refreshing, low-calorie beverage option.

Breakfast Cereal

While some breakfast cereals are high in sugar and preservatives, others can be a nutritious start to the day. Look for cereals that provide a good amount of fiber, protein, and essential vitamins and minerals. Aim for those with minimal added sugars and whole grains.

Frozen Meals

Not all frozen meals are unhealthy. Many brands now offer frozen meals with fewer preservatives and high-quality ingredients. Look for options with a balanced nutritional profile, including adequate protein, fiber, and vegetables, and low in sodium.

Jerky

Flavored jerkies can be ultra-processed due to high salt and sugar content, but dried beef itself is a high-protein, nutritious snack. Seek out jerky brands that use minimal ingredients and natural flavorings for a healthier, less processed option.

Packaged Oatmeal

Oats are one of the healthiest foods you can eat, and packaged oatmeal can be a convenient way to enjoy them. Choose high-fiber, high-protein oatmeal with minimal added sugars and preservatives. Avoid those with artificial flavors and excessive sweeteners for the best health benefits.