Not all ultra-processed foods are necessarily bad for you, according to top nutritionist Dr Federica Amati. She has shared ten foods that she recommends for your shopping basket13:19, 07 Jul 2026We've been taught that ultra-processed foods are bad news, but not all UPFs are created equal.‌While often convenient, appealing, and heavily-marketed, UPFs typically contain high levels of saturated fat, salt and sugar - and are therefore not great for our health. Diets high in ultra-processed foods have been linked to an increased risk of health conditions such as obesity, type 2 diabetes and heart disease.‌However, there are some healthy ultra-processed foods on the market, according to nutritionist Dr Federica Amati. She has stated that some processed foods and UPFs do in fact have health benefits - particularly if they are high in fibre and nutrients.‌The question is not "Is the food processed at all?" but rather, "Has it been processed in a way that is negative to health?"For example, has the food been made 'hyperpalatable' - engineered with high levels of sugar, salt and saturated fat, to make them more 'addictive'? Has processing destroyed the food's structure so much that you eat it faster, with more calories per bite, before your body can signal fullness? Does it carry a long list of additives, including preservatives, colourings and flavourings?If the answer to any of those questions is yes, then it is wise to avoid them. But some UPFs deserve a place in your shopping trolley.‌Speaking to the Times, Dr Amati revealed the 10 UPFs that she is actually happy to recommend.Weetabix OriginalWeetabix are technically ultra-processed. But the fact is they are essentially just compressed whole wheat, with barely any sugar or salt and no worrying additives. Nothing has been added to make them 'hyperpalatable' and they are a great contributor to your daily fibre intake.‌M&S Bran FlakesTechnically highly-processed but again its high fibre content - 16g of fibre per 100g - means they will actually contribute to good health, rather than take away from it.There are no concerning additives - only iron and B Vitamins - and a nice short ingredients list, making it a great breakfast choice.‌Shredded WheatShredded wheat is also processed - but it's high in fibre with no added harmful ingredients to worry about. According to Dr Amati, it is one of the best low-sugar breakfast cereals, with 0.3g added sugars per 45g serving, and a healthy way to eat carbohydrates in the morning.Jason's White Ciabattin Sourdough (Recipe No 08)‌On the face of things, this is processed, factory-made bread, but there are just four things on the ingredients list - wheat flour, water, salt and fermented wheat flour. There are also zero emulsifiers, preservatives, or added yeast - compared to a typical "soft" supermarket loaf, which relies on mono and diglycerides (E471) and other additives.Heinz no added sugar baked beansWhen it comes to healthy convenience food, baked beans are hard to beat, they are cheap, very filling and provide a real fibre and plant protein hit. The no-added sugar option instead uses a small amount of steviol glycosides (a plant-derived sweetener) and there is also less salt. It works out at nearly 4g of fibre and 4.6g of protein per 100g.‌Ryvita Original CrispbreadTechnically, a processed food, but one that is 'barely a UPF, according to Dr Amati. It has three ingredients: wholegrain rye, rye flour and salt, and a whopping 13.4g of fibre per 100g. Crispbreads are firm and dense so they take chewing - no quick overeating - and a great high-fibre swap for processed white crackers.Pip & Nut Crunchy Peanut Butter‌You need to be careful with peanut butter; some are loaded with salt, sugar and diglycerides. But this option is essentially just blended peanuts with a pinch of salt, no palm oil, no added sugar, and no emulsifiers. It also boasts 26g of protein and nearly 9g of fibre per 100g.Charlie Bigham's Fish PieReady meals are generally a big no-no because they are typically full of salt, sugar, saturated fats and preservatives. Not this one though. As Dr Amati notes, it has an ingredient list of whole foods and the only additives are yeast, paprika and turmeric extract used as colourings, which aren't harmful.‌Quorn PiecesAnother low-risk UPF option, and a " brilliant example of a processed food doing something genuinely useful: swapping in mycoprotein for some of the meat in your week". It provides you with very little saturated fat, with 14g of protein and 5g of fibre per 100g. Opt for the unflavoured versions.Hippeas Chickpea Puffs, salt and vinegar‌If you have a crisp craving, these are the ones to reach for. With a base made from chickpeas and quinoa flour, they provide plenty of plant protein at 12.7g per 100g and fibre at 5.1g per 100g. They are also baked in sunflower oil, rather than deep fried, and there's no MSG or artificial preservatives.However, the 'puffing' process does destroy the natural food matrix, making it very easy to wolf down a whole bag. Enjoy in moderation!Article continues belowDr Federica Amati is head nutritionist at ZOE, an award-winning medical scientist and a registered public health nutritionist. Her new Sunday Times bestseller The Appetite Reset is available now