The processed foods I’m thinking are: things like bread,
pre-made pasta sauces and dips, etc. These are still whole
foods, but they’re considered processed because they’re
pre-made. Please send 5 options! Give a few sentences for each
saying why it’s a great “processed” but healthy food to have in
the diet.

By: Dr. Keith Kantor

Unsweetened Almond Milk

This can be a great option for those with gut issues or dairy sensitivity. Not all brands of almond milk are created equal, it’s important to note that many of the brands contain food additives, such as carrageenan, gums, and food starches that thicken and stabilize the milk making it looks more like cow’s milk. Search for an almond milk that only contains nuts and filtered water.

Ezekiel Bread 

Ezekiel bread is a sprouted grain, which means it is made of several different types of grains and legumes. Unlike traditional bread, it is not made from refined flour. When searching for any bread, make sure that whole wheat is listed as the first ingredient on the ingredient list.  It can be misleading since any bread can be called “whole wheat” if there is just a trace of wheat in the bread and the bulk of ingredients are processed and refined.

Dark Chocolate

Dark chocolate contains a high amount of flavonoids, antioxidnats.   In moderation is has been found to improve cholesterol levels and even lower blood pressure. Some research has pointed to chocolate being associated with an increase in the feel-good chemical serotonin, helping to lift your mood. Dark chocolate that’s at least 70% cacao or above provides the most benefits.

Frozen Fruits or Vegetables

Frozen vegetables and fruits are minimally processed, but retain most of the nutrition during the process.  In some cases they may even be more nutrient-rich than fresh because they are picked and frozen at the time they are at their nutritional peak.


Unsweetened Yogurt

Yogurt is an excellent source of protein, Vitamin B12, calcium, and a food source of probiotics. Make sure you read the label and try to select one that is less than 10g of sugar per serving. Instead, add the sweetness from fresh fruits or raw honey yourself.  When possible, go for Greek, it contains higher protein and less sugar. Avoid the flavored options because they typically have a higher sugar content and chemical additives.


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