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The Healthiest Processed Foods

Not all processed foods are created equal! Learn about the types of processed foods that are worth adding to your weekly grocery list and how they are just as healthy as fresh foods.

Processed foods.

Do you immediately start judging foods labeled as processed?

It’s not your fault if that’s the case.

Society has programmed us through food fads and diet propaganda that processed food is a major no-no. The problem is our understanding of what processed food actually is is completely warped.

Yes, processed food can be some of the most unhealthy, refined, ‘junk food’ at the grocery store. Yes it can be full of ‘fake foods’, chemicals, and unnecessary additives. Yes, it is best to reach for whole foods whenever possible. BUT just because something is labeled as a processed food, doesn’t mean you should automatically write it off. Every food should be considered individually because every food has different nutritional qualities and benefits. Especially when it comes to processed foods. You’d probably be surprised at just what qualifies as a ‘processed food‘…

The real definition of ‘Processed Food’

Food processing is any deliberate change in a food that occurs before it’s available for us to eat. It can be as simple as freezing or drying food to preserve nutrients and freshness, or as complex as formulating a frozen meal with the right balance of nutrients and ingredients.

–International Food Information Council

As you can see, not that complicated after all!

In fact a lot of foods that are considered processed are really HEALTHY foods that just happen to be labeled that way because of packaging or minor augmentation before being put out on the market. Things like nuts, canned fruits and veggies, and even bagged salads are considered ‘processed’….but you’d be hard pressed to find anyone that would say those are unhealthy and should be avoided.

Some other pluses to processed foods? They allow us to eat balanced and affordably all year round! It’s not often you’re going to find fresh blueberries in the winter when they are out of season without paying exorbitant prices. But head to the frozen section and you’ll definitely find some (no sugar added) berries for a reasonable price!

Also, some foods are actually MORE nutritious when after being processed. Certain forms of cooking or preserving allow for their vitamins and minerals to be more readily absorbed by the body. Some are even fortified with important vitamins and nutrients that we sometimes lack in our diets (think breakfast cereals, orange juice, etc.) Healthy processed foods are convenient, readily available, and SAFE. They have to go through more regulations and meet higher standards than other foods on the market. So for the most part you know you’re getting high quality food that is pretty darn good for you too!

Today I want to share a list of the The Healthiest Processed Foods you can pick up at your local grocery! Maybe some of these are in your cart already and maybe you didn’t even know they were considered ‘processed’! Well, I am here to spread some knowledge…

The Healthiest Processed Foods | Not all processed foods are created equal! Learn about the types of processed foods that are worth adding to your weekly grocery list and how they are just as healthy as fresh foods.

Frozen Fruits & Vegetables 

Believe it or not, frozen vegetables can actually be MORE nutrient-rich than fresh because they are picked and frozen at their nutritional peak. Look for bags with only vegetables as their ingredients and you’re golden! Often time frozen fruits and veggies are cheaper than their fresh counterparts and they allow you to stock up on foods that may be out of season. Less food waste too since you’re not forced to use them up in a short amount of time. Not to mention….coupons! You usually won’t find coupons for fresh produce, but frozen? All the time!

Oatmeal 

Whole grain rolled oats are one of the best, cheap sources of dietary fiber at the store! Oats are ‘processed’ through the roasting that they undergo after being harvested and cleaned. Although they are hulled, this process does not strip away their bran and germ allowing them to retain a concentrated source of their fiber and nutrients. Studies show they lower cholesterol, promote heart health, and stabilize blood sugar.

Canned Beans

Canned beans are low in fat and calories, but high in fiber! They make for a great plant-based protein-rich addition to any of your meals. Only cooked in water, the canning only serves to preserve them and make them shelf stable. Opt for ones that are low sodium or have no added salt. Also, choose plain beans instead of refried or ‘baked’ varieties to avoid added sugars and oils.

Plain Greek Yogurt 

Greek yogurt is higher in protein per ounce than regular yogurt. It’s an affordable source of calcium, vitamin D, and lean protein. Also, if you opt for plain, you’re getting no added sugars. The thick texture is achieved simply through a straining process that separates out the liquid whey. This boosts the concentrations of probiotics, B12, and Potassium and reduces the amount of carbohydrates per serving!

Unsweetened Applesauce and Canned Fruit 

If you choose no sugar added applesauce or canned fruit in 100% juice, you’re getting fruit that is just as healthy as the fresh varieties! Sometimes there is even added Vitamin C or Calcium in these shelf stable products. These fruit options are great during seasons when the fresh versions aren’t available.

Canned Tomatoes 

Most people think fresh is best, but when you cook them it helps release some of the disease-fighting lycopene inside. This helps with better absorption. Canned tomatoes (especially ones with no added salt) are high in potassium and vitamin C. Use canned tomato puree and add your own seasonings instead of jarred commercial tomato sauce for your next pasta dinner!

Brown Rice 

Brown rice goes through less processing than its white counterpart. It’s also a cheap, easy to cook option for whole grains and fiber. By retaining its side hulls and brans it stays rich in proteins, thiamine, calcium, magnesium, fiber, and potassium. White rice is often ‘enriched’ with these vitamins and minerals instead of possessing them naturally. Brown rice also lasts a very long time and can be stored in virtually any type of environment.,

Unsweetened Non-Dairy Milks

Non-dairy milks often come in shelf-stable packaging so they can be great for keeping on hand in case of emergencies, or just if you enjoy non-dairy milks more than cow’s milk. I do! I love cashew and almond milk the best and if you can find a variety with out many additives they can be a great alternative source of Calcium, B12, and Vitamin D. Unsweetened non-dairy milks are also free of sugar, gluten, artificial ingredients, dairy, soy, and MSG.

Nuts & Raw Nut Butters

Nuts that are placed in bags are considered processed even if they are raw. Almonds, cashews, pecans, and walnuts are some of the healthiest foods you can eat (high in fiber, omega 3 fatty acids, and all sorts of vitamins and minerals). So don’t be afraid to buy them despite their ‘packaged label’. Looks for ones without added salt or oil! Same goes for nut butters. Look for nut butters with only nuts as their ingredients.

Eggs 

Eggs are an amazing, cheap source of high quality complete protein. They’re one of the only foods that contain concentrations of naturally occurring Vitamin D. As far as food safety, eggs are sometimes avoided because of the potential for salmonella. However, food safety standards are constantly being improved and that combined with consumers becoming more aware of what guidelines they should be following it home, makes them a healthy addition to any well stocked kitchen.

Canned Seafood 

Canned fish like salmon, tuna, and sardines are just as healthy as fresh! Not to mention a lot cheaper. The canning process does not diminish any of their nutritional properties. The fish is simply cooked in water (and sometimes salt) and then canned. Sardines provide more 50% of your daily Calcium needs, tuna is rich in Selenium, and salmon has omega 3s and healthy unsaturated fats.

The Healthiest Processed Foods

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The biggest things to look for when you’re choosing from processed foods?

+ products with high percentages of nutrients like fiber, Vitamin A, Vitamin C, Calcium, and Iron

+ products with low saturated fat, sodium, and cholesterol

+ products with added sugars

Basically, be choosy. Don’t automatically restrict processed foods from your diet! As I always say, healthy living is not about eliminated whole sectors of the food pyramid or the shopping market. It’s about eating moderately and being informed on what you’re putting in your cart. Check ingredients! Read nutritional labels (to some extent)! And look for so-called ‘processed items’ that are as close to their original, natural state as possible.

Do you eat processed foods (healthy or otherwise)?

Were you aware of all the HEALTHY foods that fall under the ‘processed’ label?

Do you regularly buy any of the foods I mentioned above?

 
 
 
 
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64 responses to “The Healthiest Processed Foods”

  1. Yes to this entire post! Although I don’t like labeling things as healthy or unhealthy (moderation for all things), some things are just more sustainable in the long run. Thankfully I’m a farmer so I’m very fortunate in being able to can/freeze goods, lol.

    But the canned seafood is a god send! I don’t care what anyone says, sardines will always be delicious.

    Reply

  2. Great article here, Kaila. Way to point out a misconception that is very common in society today! As a food and human nutrition major in college, I don’t like the negativity that always goes with the word “processed” when it can actually be applied to so many great-for-you foods.

    Reply

  3. Honestly, I didn’t even realize that these foods were considered processed! I buy almost all frozen vegetables exclusively because here in Minnesota we don’t get very long fresh produce seasons!
    Eye opening post, thanks!

    Reply

  8. Yes, we buy several of the processed foods you mention. Organic frozen fruits and vegetables, especially, help keep us healthy during the winter months, when we can find fewer of the fresh options we delight in during the summer.

    I do, however, avoid all canned foods, unless they come in glass jars, to avoid leachates from the cans. Even when we can get BPA-free cans, we don’t know what leachates may be entering our food and our bodies from the alternative liners used in them. Tomatoes, apparently, are especially susceptible to leachates, so in winter months, I rely on organic spaghetti sauces in glass jars when I can’t get good ripe tomatoes to make my own sauces.

    Nevertheless, I am grateful for this list. Especially this time of year, people rely on processed foods to help with quick meals. Might as well pick the best of the lot!

    With gratitude, I share this today on my Facebook page, Cooking with Whole Grains & Real Whole Foods. Thank you.

    Reply

    • I’m glad you mentioned the ‘canned food’ factor because it’s a significant one. The aluminum and other metals used, including the synthetic linings of these cans, permeate the food contents. This ought to be considered when talking about the wholesomeness and safety of “processed” foods.

      Reply

  9. I have all of the vegan items on this list in my fridge and pantry right now! I love them, they are staples. Cooking/baking would be way to hard and take way too long without frozen veggies and oatmeal and canned beans and almond milk. And I always have applesauce on hand because when my dog won’t eat her food (she’s sooooo picky) I douse it in applesauce and that almost always works 🙂

    Reply

  10. This is a great post! These really are foods that we don’t think of as processed. And even some foods with more ingredients – like some bars and mixes – really aren’t very “processed” either. I have lots of these in my house, but my favs are the nut butters, frozen fruit / veggies, and canned fish – another sardine-lover here!

    Reply

  15. The one processed food we eat quite a bit of is fish fingers. We use to give the kids a lot of sausages but when I became a stay at home dad I wanted to improve their diet. I do also give them chicken nuggets but I make them myself. My youngest daughter just loves baked beans. I try not to give her too many, maybe one a week. Informative post, thank you. #BrilliantBlogPosts

    Reply

  17. Processed foods really aren’t all bad. I was expecting a different kind of post from the title and would hesitate labeling all of these foods as processed. Especially knowing that many people with EDs are making an effort to stay away from anything considered processed when with many of these we’re talking only minimally so. And how are eggs processed? We used to have chicken and I swear those in the supermarket are just what ours looked like ;)?
    Anyway, a good list of staples most of which I keep at hand at all times [eggs and non-vegetarian items aside].

    Reply

  18. Thanks for this post! I found it very helpful. I have always wondered if canned vegetables, tomatoes, rice, etc. was “healthy”. Now I know!! Happy holidays <3

    Reply

  20. Hi Kaila,
    Excellent article and I must say that you have pointed out some me valid misconceptions that people have totally misunderstood. Processed I consider to be filled with preservatives additives and genetically modified or factory engineered but that is not always the case. Labeling is so deceptive. Thanks for sharing on Real Food Fridays. Have a healthy happy blessed Christmas & holiday season. Pinned & tweeted!

    Reply

  22. It’s nice to know that there are some options that are nice out there. We don’t eat many in my family because of health and healing reasons – although I do buy some things like organic peanut butter, seasnax, frozen fruits and frozen veggies. Thanks for sharing this with us at Savoring Saturdays linky party. Have a great weekend!

    Reply

  23. I already commented, I think, but I love that this is a post that really catches your eye with that title. How could processed foods be healthy? Well, surprise, there are some that are, and I’m thankful that I actually am privileged and blessed to eat many of them every day.

    Reply

  28. I have to say I eat processed food I do find it easier especially for dinners as I can stick things in the oven which are pre measured and I know the nutritional value, yes it’s safe but sometimes when I come home from work it can make meal times less stressful. Most definitely eat the processed food you mentioned, frozen veg and fruit can be so much cheaper and still allows me to get in my five a day! Plus it means you don’t have to worry about sell by dates which is great if you live by yourself and don’t want to finish a big bag of broccoli in a set time. I love oatmeal, or porridge as we call it in the UK, it’s a standard warm filling breakfast for me!

    Reply

  31. One thing I found out when I checked the labels on canned veggies is that many of them add sugar, when it’s totally unnecessary! It’s just there to get you hooked on a specific brand. Salt I can live with, but sugar is just too much, especially in corn and peas, foods that are already somewhat sweet. I buy frozen ones now and read the label for anything else.

    Reply

    • Yes it’s a shame they have to add unnecessary sugars and salts to some canned foods. Luckily a lot more natural, simple varieties are coming out on the market nowadays! But I agree, I mostly stick to frozen fruits and veggies. 🙂

      Reply

      • What’s really irritating is the sugar content in anything with tomatoes in it, like soup. I have to salt mine to keep it from being so sweet, and I don’t even want to talk about things like lasagna. I buy occasional ready to eat stuff when things are crazy, but maybe once a year now, if that often. I live with two diabetics so we really try to watch it. What’s funny is how something like the Healthy Choice meals really aren’t! They try to go for low fat, when it’s actually part of a healthy meal plan, but load on sugar to make them taste better.

        Reply

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