by Dezi Abeyta, RD, Performance Dietitian
Let's talk facts, not fear-mongering: food science is one of the greatest tools modern fitness has. And while the term “ultra-processed food” has become a dirty word in wellness circles, these highly processed foods just might be your secret weapon. If you’re busy and active, they can help you hit protein and fiber goals without cooking every meal from scratch.
Here’s the truth: The idea that every meal should be whole-food-based and farm-to-table is aspirational, but not realistic. And processed foods, from cereal to ice cream, can often support our health goals. That’s especially true of high-protein, fiber-rich UPFs, which have performance in mind.
THE RULES OF UPFS
Instead of cutting out ultra-processed foods, aim to make smart decisions with them. Follow these rules:
Scan for Substance: Look beyond the protein number. Quality products also deliver whole-grain fiber (think: 10-15g per meal) and healthy fats (look for nuts, seeds, olive oil).
Monitor Sugar and Salt: If it has more than 10g of added sugar or 400mg of sodium per serving, that’s a hard pass. (Except post-workout, when sodium is valuable.)
Caution on Color: FDA-approved food dyes (think: Red 40 and Yellow 5) are only deal breakers if they’re paired with high added sugars and low fiber.
Chase Whole Foods: You’re still focusing your diet on whole foods! UPFs add convenience and a little extra fuel.
THREE FOODS TO THINK ABOUT
With all that in mind, here are three ultra-processed foods that pass all my tests.
Kaizen rice: Low in net carbs, high in both protein (20 g) and fiber (15 g), and has minimal ingredients (<5 ingredients). You can substitute it for meals where you would typically use traditional rice or pasta.
Kodiak Cakes: Delivers both fiber (5g) and whole grains, and is high protein (15g) in an easy-to-make format, making breakfast or a post-workout fuel session feel easy.
Dave’s Killer Bread (Everything Awesome Bagel): With 12 more grams of protein and 5 grams of fiber than a standard bagel, this one’s great. Pair this with three eggs, and you have a breakfast with 30-plus grams of protein.
BOTTOM LINE: Smart Convenience Beats Clean-Eating Extremes
Let’s stop pretending there’s only one way to eat “clean”. If you’re optimizing performance, navigating real life, and trying to stay consistent, smart convenience is a hack. Focus on your macros and keep it simple.