THE ROLE OF ULTRA-PROCESSED FOODS AS PART OF A HEALTHY DIET

Ultra-processed foods are controversial. Yet, despite the headlines, we rarely hear about their benefits. For example, many ultra-processed foods are extremely nutrient-dense, not to mention convenient, affordable, and accessible. As a result, they can help busy clients and patients prepare healthful, nutrient-rich meals without spending hours in the kitchen. Because ultra-processed foods have a long shelf life, they can also reduce food waste as well as time spent shopping for food.

The Science Behind Ultra-processed Foods

Most nutrition research uses the Nova classification system to categorize food based on what it terms level of processing.1 However, the Nova system does not address nutritional quality. According to Nova, a food or beverage is ultra-processed if it contains multiple industrially processed ingredients. This broad umbrella may include foods high in saturated fat, added sugars, and sodium. Conversely, it may also include fortified tofu, lightly sweetened yogurt, fire-roasted canned tomatoes, fortified cereal, peanut butter, whole-wheat bread, soymilk, infant formula, and more.

To better understand the nutritional spectrum of ultra-processed foods, consider the results of a 2021 study that examined the nutritional content of plant-based milks. Of 641 plant milk samples analyzed, only soymilk met the proposed nutrient standards for energy, sugar, calcium, protein, and vitamins A, D, and B12.2 With 7 grams of complete protein per cup, soymilk is the only plant-based milk recommended by the Dietary Guidelines for Americans and the American Academy of Pediatrics.3,4 By comparison, other plant-based milks, such as almond or oat milk, offer a respective 1 and 3 grams of protein and may not be fortified with calcium and vitamin D.

Putting Healthy Ultra-processed Foods into Action

Understandably, clients may need guidance regarding the role of ultra-processed foods in a healthy diet. As health and nutrition professionals, we can help them by showing how certain nutrient-dense, ultra- processed foods can make it easier to incorporate food groups and nutrients their diets may lack.

To get started, here are some practical tips:

• Start the day with fortified whole-grain cereal, a sliced banana, and soy or cow’s milk.
• Stir pumpkin puree or microwaved frozen berries into instant oatmeal.
• Spread nut butter like peanut or soy on a whole-wheat bagel or English muffin.
• Whip up a tofu scramble for breakfast or lunch.
• Blend 1 cup of plain unsweetened soymilk, 1 small banana, ½ cup of frozen strawberries, and 1 tablespoon of nut butter into a smoothie for 12 grams of protein (versus 6 grams in a smoothie made with almond milk).
• Snack on Greek yogurt with chopped dried figs or dates.
• Combine rinsed, drained canned chickpeas with mayonnaise and curry powder and serve on whole-wheat bread.
• Toss canned, drained salmon into a salad and drizzle with bottled vinaigrette.
• Top pasta with tomato sauce from a jar and sprinkle with soy-based cheese crumbles or textured vegetable protein. Serve with a side dish of microwaved frozen edamame, peas, or spinach.