Not all ultra-processed breakfast foods are created equal.
Chan School of Public Health.
Someyogurts with added sweetenerscount as ultra-processed, but you dont need to remove yogurt from your diet.
Photo Illustration by Joules Garcia for Verywell Health; Getty Images
Oatmeal
Oatmeal belongs in the ultra-processed category when it contains added flavors or colors.
We do see that people tend to add less sweetener than if its already pre-prepared, she added.
Whole grains contain fiber, which promotes heart health and proper bowel function.
Theyre also rich in magnesium and selenium, which support the immune system.
The Dietary Guidelines for Americans recommend that half of the grains consumed in a diet should be whole grains.
Consider the sugar content when deciding which cereals to add to your breakfast.
Most other breakfast cereals and high sugar ultra-processed breakfast foods can be enjoyed like desserts.
There is no shame in craving or enjoying these foods.
What This Means For You
It’s almost impossible to eat a diet without any ultra-processed foods.
2024;385:e078476.
2019;30(1):67-77.e3.
2024;384:e077310.
2018;360:k322.
2017;357:j1957.
doi:10.1136/bmj.j1957
American Institute for Cancer Research.Processed meat (sausages, ham, bacon, hot dogs, salami).
2020;150(4):663-671. doi:10.1093/jn/nxz268
American Cancer Society.American Cancer Society guideline for diet and physical activity.
American Heart Association.Suggested servings from each food group.
Chan School of Public Health.Yogurt.
2019;22(5):936-941. doi:10.1017/S1368980018003762
Harvard T.H.
Chan School of Public Health.Oats.
2022;14(15):3026. doi:10.3390/nu14153026
United States Department of Agriculture.Grains.
Drewnowski A.Perspective: identifying ultra-processed plant-based milk alternatives in the USDA branded food products database.Adv Nutr.
2021;12(6):2068-2075. doi:10.1093/advances/nmab089
