{"id":773,"date":"2026-04-04T14:47:00","date_gmt":"2026-04-04T14:47:00","guid":{"rendered":"https:\/\/picsura.com\/?p=773"},"modified":"2026-04-04T14:47:00","modified_gmt":"2026-04-04T14:47:00","slug":"4-processed-carbohydrates-you-should-eat-according-to-a-nutritionist","status":"publish","type":"post","link":"https:\/\/picsura.com\/?p=773","title":{"rendered":"4 processed carbohydrates you should eat, according to a nutritionist"},"content":{"rendered":"

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Reviewed by Nutritionist Kelly Plow, MS, RD<\/strong><\/p>\n

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Credit: Getty Images. Eating well design.<\/i><\/p>\n<\/figcaption><\/div>\n<\/figure>\n

Important points<\/h3>\n
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    Whole grain bread and oats provide fiber, vitamins, and nutrients that support gut and heart health.<\/p>\n<\/div>\n<\/li>\n

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    Canned beans and lentils are highly nutritious, providing protein, fiber, and minerals for energy and health.<\/p>\n<\/div>\n<\/li>\n

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    Frozen whole grains are a convenient and nutrient-dense option for adding fiber and B vitamins to your diet.<\/p>\n<\/div>\n<\/li>\n<\/ul>\n

    As the conversation around ultra-processed foods (UPFs) continues to grow, carbohydrates, especially processed foods, are once again in the spotlight. However, it is not always easy to determine what actually falls under the category of “ultra-processed products.” Also, not all processed foods affect your health in the same way. Although research suggests that diets high in certain UPFs may be associated with poor health outcomes, many of the carbohydrate foods used on a daily basis fall somewhere between minimally and ultra-processed and can still provide important nutrients.<\/p>\n

    “Processing alone doesn’t determine whether a food is healthy or not. What matters is whether the food still provides the fiber, vitamins, minerals, and plant compounds that support health,” says Daniel Smiley, LDN, RDN. Processing often improves shelf life, safety, and convenience while retaining important nutrients. Here we take a closer look at processed carbohydrate foods that can support your health and how to choose them wisely.<\/p>\n

    1. Whole wheat bread<\/h2>\n

    Bread is often lumped into the “limit processed carbs” category, but this misses an important point. That said, not all bread is created equal. Whole grain bread keeps all parts of the grain intact, including the bran and germ, which are rich in fiber and important nutrients.<\/p>\n

    “Many minimally processed carbohydrate foods provide nutrients that Americans need more of, especially fiber. Whole grains provide fiber that supports gut health and blood sugar balance,” says Smiley. Eating more whole grains has been shown to improve blood sugar control and lower your risk of heart disease and type 2 diabetes.,<\/strong> Fiber also slows down digestion and helps you feel fuller longer.<\/p>\n

    From toast with eggs to a simple sandwich, whole grain bread is an easy and nutritious way to add fiber to your day.<\/p>\n

    2. Oats<\/h2>\n

    Oats are another carbohydrate that, despite being processed, can support your health. Whether rolled, quick-cook, or steel-cut, oats are processed to improve cooking time and convenience, but the processing doesn’t take away any important nutrients.<\/p>\n

    Oats contain beta-glucan, a type of soluble fiber that has been shown to lower LDL (“bad”) cholesterol levels and support heart health. Eating oats regularly is also associated with a lower risk of type 2 diabetes and all-cause mortality.<\/p>\n

    Including oats in your breakfast can slow down digestion and help stabilize blood sugar levels. The fiber content also helps you feel fuller longer and maintain consistent energy throughout the day. To reduce added sugar, choose plain oats and add your own toppings like fruit, nuts, or yogurt.<\/p>\n

    3. Canned beans and lentils<\/h2>\n

    When you think of processed foods, canned beans and lentils may not immediately come to mind. Probably because they are very nutritious. However, they are processed because they are cooked and sealed for storage and ready-to-eat consumption. These are great examples of how some processed foods can closely resemble their original form and retain nutrients that make them healthy choices.<\/p>\n

    Canned beans are a good source of folate, iron, magnesium, and plant-based protein that support energy and metabolic health, Smiley says. People who regularly eat beans and lentils tend to have a higher quality diet and have a lower risk of heart disease.,<\/strong> It’s also fully cooked, so it’s ready to use without the need for soaking or long cooking.<\/p>\n

    To reduce sodium, drain and wash canned beans and lentils before adding them to your diet. Add chickpeas to salads, black beans to tacos, and lentils to soups or grain bowls.<\/p>\n

    4. Frozen whole grains<\/h2>\n

    Frozen whole grains like brown rice, quinoa, and farro are an easy way to add more whole grains to your diet without extra preparation. Grains are cooked and frozen. This type of processing helps preserve nutrients and makes cooking easier.<\/p>\n

    “These grains provide carbohydrates for energy and important nutrients such as B vitamins and minerals that support overall health,” says Smiley. Frozen grains are also pre-cooked, which saves you time and planning, which can sometimes be difficult to consume whole grains on a regular basis.<\/p>\n

    Combine it with protein, vegetables, and healthy fats for a simple grain bowl, or use it as an easy side dish with chicken, fish, or legumes.<\/p>\n

    How to buy healthier processed foods<\/h2>\n

    You don’t have to completely avoid processed foods to eat well. Many options support a balanced diet, especially when made with whole or minimally modified ingredients. The key is knowing what to look for on labels and how to find options that provide high-quality nutrition.<\/p>\n

    what to look for<\/h3>\n