The term “processed food” often gets a bad reputation among health enthusiasts. But nutrition experts like Haley Bishoff, RDN, are challenging this perspective. She emphasizes that not all processed foods are created equal. Some can offer impressive nutritional benefits.
While ultra-processed foods loaded with additives and preservatives should be limited, minimally processed options can be nutritious and convenient. Here are six processed foods that might surprise you with their health benefits.
1. Canned or frozen lentils
Lentils are a plant-based powerhouse, rich in protein, fiber, and essential nutrients like folate and magnesium. The convenience of canned or frozen lentils allows you to skip the soaking and boiling process without sacrificing nutrition.
“These lentils are a versatile plant-based protein that can be enjoyed hot or cold”, says Catherine Karnatz, MPH, RD. Packed with 10 grams of protein and 6 grams of fiber per serving, they’re perfect to include in your soups, salads, or even quick curries.
2. Frozen whole-grain waffles
Who says waffles can’t be healthy? Whole-grain frozen waffles can be a solid breakfast choice, according to nutritionists. “They provide complex carbohydrates and fiber, promoting sustained energy and a healthy digestive system“, says Jessi Holden, MS, RDN. Top them with nut butter and fresh fruit for a balanced and energizing start to your day.
3. Hummus
This creamy, chickpea-based spread combines protein, fiber, and heart-healthy fats, making it a versatile snack for any moment of the day. “Hummus is made primarily of garbanzo beans and olive oil, making it a heart-healthy snack with fiber and protein”, says Chris Henigan, MS, RD, LDN. Pair it with your favorite veggies for a nutrient-rich snack.
4. Bean-based pasta
If you’re looking for a healthier way to eat pasta, bean-based varieties like chickpea or lentil pasta are worth considering, as they are high in protein and fiber. “It’s a nutritious alternative to traditional pasta for anyone interested in increasing the nutrient density of their meals”, says Malina Malkani, MS, RDN, CDN. For families, it’s a smart option to keep everyone full and energized.
5. Popcorn
While buttery and artificial microwave popcorn might not be the best option for a healthy diet, plain or lightly salted popcorn is a fantastic whole-grain snack. At only 100 calories for 3 cups, it’s high in fiber and low in fat. Try popping your kernels and adding spices like chili powder or cinnamon for a customized treat.
6. Canned fish
Don’t underestimate the nutritional value of canned tuna or salmon. These options are rich in omega-3 fatty acids, which support heart and brain health. It’s also more affordable than fresh fish, making it an accessible way to include seafood in your diet.
Processed foods don’t have to be the enemy. By choosing minimally processed options like canned lentils, hummus, and bean-based pasta, you can enjoy both convenience and nutrition during your meals. The key is to read labels and focus on foods with simple, wholesome ingredients. Next time you’re shopping, don’t hesitate to stock up on these surprisingly healthy processed foods.
