Zoe nutritionist shares eight ultra-processed foods you can enjoy without guilt

-Credit: (Image: Morsa Images/Digital Vision/Getty Images)
-Credit: (Image: Morsa Images/Digital Vision/Getty Images)


A new study from Harvard has suggested there are eight ultra-processed foods (UPFs) that can be eaten as part of your regular diet.

Contrary to popular belief, certain UPFs can be included in your daily diet without causing harm. Typically, UPFs like cakes, biscuits and ready meals are high in saturated fat, salt and sugar.

It has even led organisations such as the British Health Foundation to advise reducing consumption for a healthier lifestyle.

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However, this recent Harvard research indicates that some UPFs may not be as detrimental as others. The scientists argue that just because a food is processed, it doesn't automatically mean it's bad for your heart health.

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

1. Baked beans

Firstly, baked beans. Dr Amati pointed out that some supermarket varieties of baked beans, packed with modified starches and fructose syrups, can be considered ultra-processed.

However, they can also be rich in fibre and protein, so it's worth opting for tins with fewer additives.

2. Tomato-based sauces

Secondly, tomato-based sauces. A staple for Italian cuisine lovers, tomato sauce is an ideal partner for spaghetti bolognese.

Plus, according to nutritionist Sam Rice, it's loaded with antioxidants, minerals and vitamins.

Yet Dr Amati warns that many sauces come loaded with sugar and salt, advising you to always check the ingredients before tossing them into your shopping trolley. Another tip for a healthier sauce? Whip up a dish using tinned tomatoes.

Tomato sauces used for things like spaghetti bolognese can be packed with antioxidants -Credit:Fudio/Getty Images/iStockphoto
Tomato sauces used for things like spaghetti bolognese can be packed with antioxidants -Credit:Fudio/Getty Images/iStockphoto

3. Soup

Be cautious when you're reaching for that comforting bowl of soup; whether it's freshly made or from a tin, soups can sometimes be hidden traps for sugar.

Dr Amati points out that even though most fresh soups are packed with veg, they often come with an unwanted dash of added salt. So it's best to scrutinise the label first.

But on those days when you need a helpful nudge to eat your greens, a serving of soup could be an "occasional option".

4. Peanut butter

Heading over to the spread aisle, you might want to linger at the peanut butter jars. Despite spreads generally getting a bad rap, peanut butter might just buck the trend, according to Dr Amati.

Dr Amati notes it's "high in protein" and "good healthy fats". Nonetheless, be diligent about reading labels to dodge extra oils and fats, especially palm oil.

Peanut butter is "high in protein" and contains some "good healthy fats" -Credit:Getty Images/iStockphoto
Peanut butter is "high in protein" and contains some "good healthy fats" -Credit:Getty Images/iStockphoto

5. Whole-grain cereal

If you fancy starting your day with a fibre boost, whole-grain cereals such as Weetabix and Shreddies could be the go-to, suggests Rice, echoed by Dr Amati who gives Shreddies a shout-out for its substantial fibre content.

Yet, as with most cereals, vigilance is key; always check the sugar content.

6. Fruit yoghurt

The study has suggested that yoghurts might protect against strokes and heart attacks. Dr Amati emphasised that "fermented" varieties offer the greatest benefits; this includes Greek yoghurts, kefirs, and natural yoghurts.

Furthermore, yoghurt with jam on a probiotic base is deemed a healthy choice, provided you steer clear of those heavily laced with added sugars.

7. Wholemeal bread

White bread could come with unwanted additives such as preservatives, oils, and emulsifiers. Opting for a wholemeal slice packed with seeds and grains not only offers vital fibre and vitamins but is also a source of protein.

8. Fat-free popcorn

Switching gears to snacks, you might be surprised to find that fat-free popcorn is more than just tasty. Not only does it carry minimal calories, but it's also fulfilling and rich in fibre.

Dr Amati even asserts that fat-free popcorn is "obviously not going to be problematic" - a ringing endorsement for anyone looking for a guilt-free snack option.