Not all highly processed foods are unhealthy—Here are some to include in your diet.

The takeaways from the article on ultra-processed foods (UPFs) and unprocessed foods emphasize that overall diet quality is more important than strict adherence to eating only unprocessed foods. Here’s a summary:

Key Findings:

• Healthy Diet Focus: It’s possible to consume high amounts of UPFs while maintaining a lower risk of heart disease and type 2 diabetes, provided the overall diet remains healthy.
• Unprocessed Doesn’t Always Equal Healthy: Foods labeled as natural or unprocessed can still be high in sugar, salt, and unhealthy fats, which can pose health risks.

Ultra-Processed Foods to Include:

1. Baked Beans (Heinz, no added sugar): High in fiber and plant protein.
2. Olive Oil Salad Dressings (Newman’s Own): Heart-healthy and antioxidant-rich.
3. Omega 3 Fish Fingers (Birds Eye): Provide omega-3 fats and protein when made with quality ingredients.
4. Fortified Soy Milk (Alpro, unsweetened): Nutrient-rich, lower in saturated fats compared to cow’s milk.
5. Weetabix: Low in sugar and salt, high in fiber.
6. Bran Flakes: High in fiber and fortified with vitamins and minerals.
7. Jarred Pasta Sauce (Lloyd Grossman, no added sugar): Convenient and can be healthy with high tomato content.
8. Ketchup (Biona, no added sugar): Source of lycopene, but opt for lower sugar versions.

Unprocessed Foods to Limit:

1. Red Meat: Linked to cancer and heart disease; moderation is key.
2. Coconut Oil: High in saturated fats, not ideal for heart health.
3. Maple Syrup: Often equivalent to sugar in terms of health impact; check labels.
4. Fruit Juices (Apple and Mango): Can be high in sugars; beware of sweetened versions.

Conclusion:

Diet quality is the priority—focus on nutrient-dense options, whether they are processed or not.