Eight ultra-processed foods you can eat guilt-free after groundbreaking study

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A new study has revealed that some ultra-processed foods (UPFs) you might have thought were bad for your health can actually be included in your daily diet.

UPFs like cakes, biscuits and ready meals are often high in saturated fat, salt and sugar. Health organisations such as the British Health Foundation recommend reducing consumption of these foods to maintain a healthy diet.

However, a recent Harvard study suggests that not all UPFs are created equal. The researchers argue that just because a food is processed doesn't automatically make it harmful to your cardiovascular health.

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Dr Federica Amati, chief nutritionist at Zoe, told The Telegraph that while many UPFs are unhealthy, there are some that can be incorporated into a regular diet.

1. Baked beans

According to Dr Amati, certain types of supermarket baked beans can be considered ultra-processed due to their high content of modified starches and fructose syrups. However, they can also be a good source of fibre and protein.

When shopping for baked beans, it's worth looking for cans with fewer additives.

2. Tomato-based sauces

Tomato sauce, a staple in Italian cuisine, is not only delicious but also packed with antioxidants, minerals and vitamins, says nutritionist Sam Rice. But Dr Amati warns that many sauces contain high levels of added sugar and salt, so it's crucial to check the ingredients before buying.

Another healthy option is to use tinned tomatoes for your sauce.

3. Soup

While soups often appear to be a harmless choice, it's worth noting that even your modest bowl of broth might be categorised as processed. Tinned varieties, particularly, are known for their high sugar content and, just like fresh options, there are vast differences in quality.

Dr Amati highlighted that although many fresh soups boast a variety of vegetables, they can also be sneaky salt culprits making it essential to examine the ingredients.

Nonetheless, if you're utilising soup to get in your daily veg, it could serve as a part-time solution.

4. Peanut butter

This spread may be surprisingly beneficial despite other spreads being flagged for negative health impacts due to ultra-processing.

Dr Amati noted peanut butter is packed with "high in protein" and has "good healthy fats".

5. Whole-grain cereal

Choices like Weetabix and Shreddies earn praise from Rice for their "gut-friendly fibre", among other nutrients, with Dr Amati singling out Shreddies for its considerable fibre content.

However, as with all foods, scrutiny of the ingredient list is crucial when it comes to cereals owing to their frequent high sugar contents.

6. Fruit yoghurt

The yoghurt was suggested in the research to have potential shield-like qualities against strokes and heart diseases.

Yet, Dr Amati advises opting for "fermented" variations such as Greek yoghurts, kefirs, and natural yoghurts to fully reap the benefits.

Moreover, a yoghurt with jam on a probiotic base is tipped to be beneficial for health, but it's advised to steer clear of yoghurts laden with excessive added sugars.

7. Wholemeal bread

Opting for a white loaf might mean consuming preservatives, oils, and emulsifiers, and while artisan bread can be "hard to find" and pricey. But Dr Amati notes a wholemeal variety brimming with seeds and grains is a fibre and vitamin powerhouse, also providing a good dose of protein.

8. Fat-free popcorn

Contrary to what its long shelf life might suggest, fat-free popcorn isn't just a delicious treat; it's low in calories, surprisingly filling, and rich in fibre.

Dr Amati even goes as far as to say that fat-free popcorn is "obviously not going to be problematic".