31 Healthy, Convenient, and DELICIOUS Processed Foods (and Where to Buy Them)

How to distinguish between healthy processed foods and unhealthy ones.

If you want to eat healthy, you have to prioritize real or natural foods. 

These foods are those that do not have a barcode or list of ingredients. In other words, those that are not processed: fruits, vegetables, tubers, raw nuts, legumes, quality meat and fish, eggs…

It has to be the basis of your diet.

But that doesn’t mean there aren’t any processed foods that are healthy and that you can include on your shopping list too. 

I think they are a great option and super practical when you have less time and want to use something that is already “prepared”. For example, buying already cooked chickpeas instead of having to cook them yourself.

So in this article, I’m going to tell you what my 31 favorite healthy processed foods are and where to buy them. I’ll do your grocery shopping for you so you don’t have to complicate your life.

I will also explain the difference between well-processed food and ultra-processed food, which are the ones you have to avoid because they are harmful to your health, and how to identify them.

Let’s get started!

Differences between healthy processed foods and ultra-processed foods.

The moment a food receives any industrial treatment or ingredients are added, we would be talking about processed food. They are not real or natural foods.

But the important thing is to differentiate between a well-processed food and an ultra-processed food. 

The latter are edible products, which cannot be called food as they do not contain any complete food.

They are a hodgepodge of a lot of ingredients and, on top of that, most of them are ingredients that are very harmful to health, such as poor quality fats, sugars, refined flours, refined salt, additives…

They also undergo industrial processing such as refining, oil frying, hydrogenation, or protein hydrolysis.

All of this makes their products with a very attractive and even addictive taste, which is why they are addictive and difficult to give up. But it also makes them lose their nutritional properties and stimulate their appetite in an unhealthy way. They provide empty calories.

On the other hand, good processed foods that are healthy are those that, although they have received some type of industrial treatment, the nutritional quality of the food has not been interfered with.

Nor have they been added ingredients that are harmful to the body.

A trick to identify healthy processed foods. 

The problem is that ultra-processed foods are everywhere. Supermarket shelves are full.

Pastries, sauces, bread biscuits, soft drinks, juices, sausages, pizzas, products for children, yoyogurtsThat is why you must learn to identify them and differentiate which is a good processed food.

What do you have to do? 

Turn the food you are going to buy over and look at the label. Once you have done this, look for the following:

• It should not have more than 5 ingredients and the ones it does have should be familiar. That is, there should not be any strange words that you have to look up on the Internet to find out what they are.

• The first ingredients should not be sugar, vegetable oils, refined oils, and additives.   It is important to pay attention to this because the ingredients appear in order and the first ones are always the ones that contain the largest amount in the product.

So although it is ideal that these ingredients do not even appear on the list, if you are going to make an exception and, for example, buy chocolate, the first ingredient should not be sugar, it should be cocoa because that means that is what it contains the most.

With this, you can now identify for yourself good processed foods and ultra-processed foods when you go to the supermarket to buy them.

But as I told you above, today I want to make it very easy for you and I’m going to give you a list of the ones I use the most, the brand,s and where to buy them (all in the same place so you can go straight to the point).

• Ready-to-eat natural artichokes. They are ideal for eating as an appetizer, sautéed, as pizza toppings, or in salads.
• Organic cooked chickpeas. Having already cooked legumes at home is a lifesaver. You can prepare a salad in a flash. They are also great for making hummus or a stew in less time. However, I always buy organic ones, because the ones that aren’t organic have a tinned taste that I don’t like at all.
• Natural cardoon, so that just like artichokes, you have them ready to eat with whatever you like.
• Organic mackerel in extra virgin olive oil. This type of preserve is a great option for eating oily fish and is much healthier than those that come in cans. You can use them in salads, on buckwheat toast with roasted peppers…
• Organic peas, are also ready to eat as you like. I think they are great because one of the hardest things about eating natural peas is having to peel and cook them.
• Sundried tomatoes in extra virgin olive oil. They are simply delicious and if you haven’t tried them, you’re taking too long. I love them in salads, on pizzas, or toast.
• Sugar-free pickles with apple cider vinegar. Pickles are a great option as an appetizer because they are rich in prebiotic fiber, which makes them beneficial for the intestinal microbiota. The problem is that the ones you find in the supermarket usually contain poor-quality vinegar and add sugar and additives. These are very healthy and have a very rich flavor.
• Capers in olive oil. Ideal for salads, sauces, or pizzas.
• Organic black olives from Aragon. Macerated without any additives, only with aromatic herbs and salt.

• Genmai organic unpasteurized miso. Miso is a typical ingredient in Japanese food, which gives your dishes an extra flavor and turns them into gourmet dishes. It is true that it may be a bit more expensive, but it lasts a long time and is worth it.
• Tamari is 50% reduced in salt. It’s like soy sauce, but gluten-free. It doesn’t contain sugar and what’s more, this one I’m suggesting has less salt. Processed Foods
• Organic gluten-free coconut oil. Although extra virgin olive oil should be preferred, coconut oil is also good for some preparations and recipes. However, it should always be cold-pressed.
• Crushed tomatoes. Only contains tomatoes as an ingredient, no sugar, no additives, and nothing else.
• Cocoa and hazelnut spread. This is the healthiest version of Nutella. It’s very good in terms of ingredients, but it should still be a one-time treat. However, keep in mind that it contains dairy fat, so if you don’t eat dairy, you shouldn’t consume it.
• Organic goat ghee. I love it on toast. As above, please note that it contains dairy.
• Organic unfiltered apple cider vinegar. It is very beneficial for the body and you can use it in salads, to make different vinaigrette, or even take a teaspoon diluted in water.

• Organic natural chicken broth. Having a broth at home is essential, it can’t be missing. But many times we don’t have time to make it, so this is a very good option because it only has 100% natural ingredients.
• Marinated chickpea tempe. If you don’t consume animal protein, this temple will be great for you, because it is delicious and contains no additives.
• Organic yuca toasts.  They do not contain gluten and are ideal for a snack. The only ingredient they contain is grated yuca and nothing else.
• Mini buckwheat triangles. They are a great substitute for ultra-processed bagged potato chips.
• Organic psyllium powder. I use it to make gluten-free bread because it acts as a binder, but it is also a superfood with a high fiber content and improves intestinal transit.
• Organic cocoa powder. This is the good processed form that replaces the traditional ultra-processed Colacao. Its only ingredient is cocoa, it does not contain any sugar or derivatives.
• Organic coconut milk. Unlike vegetable coconut milk, which has a higher percentage of water, this one that comes in a can has more fat (of good quality) and a creamy texture.
• Organic Greek-style coconut yogurt. This is my favorite plant-based yogurt because it is Greek and has a creamier and more delicious texture. Processed Foods
• Colombian 100% Arabica Organic Ground Coffee. Ideally, you should buy the coffee beans and grind them at the moment, but if you want to save a little time, this is a great option because it has all the characteristics that a coffee must have to be healthy.
• Organic sugar-free almond milk. To accompany your coffee, I recommend this vegetable milk, because it only contains water, almonds, and sea salt. Processed Foods

Include these basic processed foods in your healthy pantry

These basics will get you out of any tight spot.

You also have the peace of mind that they are all healthy and that the ingredients they contain are not harmful to your body.

I assure you that having a pantry full of good food is one of the keys to eating healthy every day and with this article you will have it easily. You will not have to stop and think about what to buy and what not to. I have already done the shopping for you.

Of course, don’t forget to complete this list with the real foods we talked about at the beginning, which you already know should be the basis of your diet. processed foods

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