Not all processed foods are off-limits. These convenient foods can help make weight loss easier.
Reviewed by Dietitian Katey Davidson, M.Sc.FN, RD, CPT
Key Points
- Processed foods can be part of a healthy weight-loss plan.
- Canned beans, plain yogurt and frozen vegetables are nutritious picks.
- Focus on protein, fiber and overall nutrition when choosing processed foods.
Processed foods are a hot topic in nutrition. From debates over how they should be defined to questions about their effects on long-term health, the topic is riddled with confusion. If you’re looking to lose weight, you may wonder where processed foods fit into your eating plan.
Fortunately, experts agree that processed foods can support weight loss—but the type matters. “When trying to lose weight, it’s best to prioritize minimally processed foods that have protein and fiber and are low in added sugars and sodium,” says Lainey Younkin, M.S., RD. “In a world where everyone is busy and on-the-go, processed foods that pack protein and fiber can make it easier to be consistent with eating balanced meals, and consistency leads to weight loss that sticks,” she continues.
So, what exactly counts as a processed food? “Generally, people think of processed foods as not-so-nutritious foods that come in a package,” says Younkin. “But by definition, a processed food includes any food that is no longer in its raw or natural state.” This means that processed foods can include everything from canned fruits and vegetables to frozen or dehydrated foods and milled whole grains.
So, which processed foods should you include in your weight-loss plan? Experts say these three foods should top the list.
1. Canned Beans
“One processed food that you can add to your diet if you want to lose weight is canned beans, such as black beans or chickpeas,” says Younkin. Canned beans are abundant on grocery store shelves, and with their long shelf life, they’re a great pantry staple to keep at home.
Beans also have potential weight-loss benefits. Younkin points to a 2026 meta-analysis that found eating non-soy legumes (i.e., beans, lentils and peas) significantly reduced body weight, waist circumference and fat mass. These results are likely due to the high fiber and protein content of legumes, which can promote fullness and reduce overall calorie intake, she explains.
Canned beans are available with various levels of processing. Some are unseasoned, while others have extra flavorings and sauces that may change the nutrition profile. Ideally, choose canned beans with no added sodium or other ingredients.
2. Plain Yogurt
Yogurt is an excellent addition to a healthy eating plan, but the type you choose matters, as varieties can differ in how processed they are. Plain yogurt without flavoring, sweeteners or thickeners is considered less processed than flavored, sweetened varieties.
Lisa Young, Ph.D., RDNrecommends opting for plain strained (Greek-style) yogurt as the best choice in the yogurt aisle. “Although it is processed through fermentation, it’s packed with high-quality protein, which promotes fullness and helps preserve lean muscle during weight loss,” she says. “I recommend choosing plain, unsweetened Greek yogurt and adding your own fruit, nuts or seeds for natural sweetness, fiber and healthy fats. This combination is satisfying, nutrient-dense and can help curb hunger between meals.”
Some research suggests eating yogurt may be linked with greater weight loss and improved body composition. For example, one large review found that eating just a quarter-cup (50 grams) of yogurt was associated with a 13% reduction in risk for overweight and obesity. Another study in women in the perimenopause and menopause transition found eating yogurt was linked with a reduced risk for weight gain. Other research has linked yogurt consumption with a smaller waist circumference.
3. Frozen Vegetables
Vegetables are an important part of any eating pattern, but when it comes to weight loss, they can provide plenty of nutrition—including fiber—while adding volume to meals for relatively few calories.
To make eating more vegetables easier, visiting the frozen food aisle is a convenient solution. “Frozen vegetables are a great food to keep stocked for weight loss because they’re pre-chopped and sometimes pre-seasoned,” says Younkin. “This saves time compared to chopping vegetables, which can be a barrier leading to skipping vegetables altogether.”
According to most definitions of processed food, frozen vegetables are considered processed—though the degree of processing can vary. Some frozen vegetables are simply vegetables with no added seasoning, whereas others have added salt, fat or other ingredients to modify the taste. These variations can make a significant difference in the nutrient profile.
“Pre-seasoned frozen vegetables are slightly more processed, since various spices, and sometimes sauces, are added,” says Younkin. “If you’re watching sodium or calories, check the nutrition label to ensure it fits your goals. Another option is to buy plain frozen vegetables for a less-processed version, free of sodium, and season them yourself.”
Other Processed and Ultra-Processed Foods
While it may be tempting to ditch all other processed foods, this can backfire. “Weight loss depends more on overall eating patterns, portion sizes and calorie balance than whether a food is technically processed,” says Young. “Demonizing all processed foods can make healthy eating feel overly restrictive and unnecessary.”
Instead, look at processed foods as part of your overall eating pattern, and aim to consume ultra-processed foods that are high in calories, sugar and fat and devoid of protein and fiber less often. “It’s best to limit these foods when trying to lose weight,” says Younkin. “Examples of UPFs include packaged snacks, frozen meals, sugary cereals and sodas,” adds Jacinta O. Anyaoku, M.D., DABOM, MSCP.
“I see processed foods as an accent to your diet, not the majority,” notes Anna Smith, M.S., RDN, LDN. This means that all foods can fit into a balanced eating pattern for weight loss, but some should be chosen less often.
Our Expert Take
Including certain processed foods in your weight-loss plan can be a convenient, nutritious and feasible choice. Instead of labeling processed foods as “good” or “bad” for weight loss, context is important.
Experts recommend choosing processed foods that keep things simple, meaning there are few added ingredients that contribute calories, sugar and fat. In particular, they say canned beans, plain yogurt and frozen vegetables can be part of your weekly meal plan.
When choosing processed foods, focus on what they add to your diet rather than how they’re made. A little convenience can go a long way toward making healthy eating for weight loss more manageable day to day.