Ultra-processed foods, or highly processed foods, have been significantly altered through the addition of fats, starches, sugars, salts, and hydrogenated oils. According to experts from the Cleveland Clinic, these items consist of a mix of ingredients, additives, and preservatives. Although they are convenient and shelf-stable, they can lead to various negative health effects. Fortunately, many non-ultra-processed foods can help satisfy your hunger. Here are eight essential options recommended by Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies.
Butter
Butter might not be typically regarded as a health food, but it is in its natural form. “I prefer whipped salted butter because it spreads easier, meaning I don’t end up using as much as I would with a stick. I enjoy the hint of salt and it aligns with my sodium limits for the day,” Collingwood shares.
Vegetables
Vegetables are another essential component of a healthy diet, according to Collingwood. She emphasizes favorites like spinach, broccoli, carrots, peppers, kale, and cauliflower, which are rich in fiber, antioxidants, vitamins, and minerals, all crucial for gut health and disease prevention.
Whole Fruits
Collingwood also centers her diet around whole fruits, including apples, grapes, berries, bananas, and oranges. “These fruits are loaded with natural sugars, fiber, vitamins, and polyphenols,” she says.
Nuts & Seeds
Nuts and seeds are staples for Collingwood as well. Almonds, walnuts, chia seeds, flaxseeds, and sunflower seeds provide healthy fats, plant protein, and essential micronutrients that support satiety and heart health.
Eggs
Eggs play a significant role in Collingwood’s nutrition. “They are a complete protein source, containing all essential amino acids, and are rich in choline, which is vital for brain and liver health,” she explains.
Complex Carbohydrates
Not all carbohydrates are processed. Collingwood advocates for complex carbs like legumes (beans and lentils), whole-grain rice, quinoa, oats, and barley. “These foods are rich in fiber, B vitamins, and provide sustained energy while promoting digestive health and stable blood sugar levels,” she adds.
Plain Dairy Products
Plain dairy products are excellent non-ultra-processed choices. Collingwood recommends plain Greek yogurt, milk, and cottage cheese. “These provide calcium, protein, and probiotics (in fermented forms). It’s best to avoid flavored or low-fat versions that often contain added sugars,” she warns.
Legumes
Legumes are another crucial category of non-ultra-processed foods. Choices like sweet potatoes, lentils, chickpeas, and black beans are nutrient-dense, fiber-rich, and provide an excellent source of plant-based protein. “They are filling and friendly for blood sugar management,” she concludes.
FAQ
- What are ultra-processed foods?
- Ultra-processed foods are those that have been significantly altered through the addition of various additives, including sugars, salts, fats, and artificial flavors and preservatives.
- Why are non-ultra-processed foods healthier?
- Non-ultra-processed foods are generally less processed and retain more nutrients, which contributes to better overall health and reduces the risk of chronic diseases.
- Can I include butter in a healthy diet?
- Yes, butter can be included in a healthy diet in moderation, particularly when it is unprocessed or lightly processed.
- What are some examples of complex carbohydrates?
- Examples of complex carbohydrates include whole grains like brown rice, quinoa, oats, and legumes such as lentils and beans.
- How can I incorporate more fruits and vegetables into my diet?
- Incorporating fruits and vegetables can be done by adding them to smoothies, salads, soups, or simply having them as snacks throughout the day.
- What are the benefits of eating nuts and seeds?
- Nuts and seeds are great sources of healthy fats, protein, and fiber, aiding in satiety and promoting heart health.
- Are plain dairy products beneficial?
- Yes, plain dairy products provide essential nutrients like calcium and protein, as well as probiotics when fermented, supporting gut health.
