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Processed foods are a significant part of our daily diet, from the bread we toast in the morning to the ready meals we heat for dinner.
But not all processed foods are created equal. Understanding the differences can help you make healthier choices.
Processing food simply means altering it from its original form. This is done through methods like pasteurization, canning, drying, and freezing to preserve shelf life.
Here are two common types of food processing as defined by the NOVA classification system:
It’s the latter type—ultra-processing—that has become a concern among health experts.
Ultra-processed foods are a broad category that includes packaged snack chips, chocolate candies, and breakfast cereals.
Scientific research increasingly links these foods to health issues like obesity and type 2 diabetes.
For example, a randomized controlled trial found that people who consumed diets where 80% of the calories came from ultra-processed foods ate about 500 calories a day more than those whose diets consisted of 90% unprocessed foods.
It’s important to dig deeper into the details:
So the best evidence to date seems to suggest that there are two main reasons that diets high in UPFs cause negative health outcomes:
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In general, many UPFs—including potato chips, pastries, and other snacks—are not health-promoting and should be enjoyed only as treats.
However, if you eat other types of UPFs like ready-made meals or supermarket sandwiches (which tend to be low in veggies), you can increase the nutritional value of your diet by making sure you add lots of whole plant foods, too.
This helps in two ways:
Here are some actionable tips to put the science into practice:
Not necessarily. Ultra-processing can result in foods that are high in fat, low in fiber, and often include unhealthy ingredients like added sugar and salt, but other types of processing like canning beans or freezing vegetables, can still result in food that is nutritious and convenient.
Processed foods are typically altered from their original state for convenience, preservation, or taste. Common examples include:
Check for the ingredient list and nutrition facts panel. Look for foods with minimal saturated fat, sodium, and high-fructose corn syrup or other added sugars. And enjoy foods with high energy density (aka, calories) and a lack of whole plants in moderation, too.
Fortified vitamins and minerals can be effective in addressing specific nutrient deficiencies and improving overall nutritional intake. However, they may not always be as beneficial as obtaining nutrients from whole food sources.
Yes, opting to get as much of your diet as possible from whole foods like fruits, vegetables, whole grains, legumes, nuts, and seeds is generally a healthier choice. Minimize consumption of foods that contain high levels of saturated fats, added sugars, and/or are high in calories.
Yes, in moderation. It’s important to balance processed foods with whole, nutritious foods and to be mindful of portion sizes and overall dietary patterns.
Food processing can sometimes decrease the nutritional quality of foods. For example, turning whole wheat into the refined white flour used to manufacture chips and crackers removes most of the beneficial fiber. However, some processing methods, like canning and freezing, can preserve nutrients.
Food processing can affect the nutritional quality of foods in complex ways. Diets where the majority of calories come from ultra processed foods are not advisable.
However, it’s important to recognize that all ultra-processed foods are not equal. Evidence suggests that some ultra-processed foods such as high fiber breads can actually be beneficial.
By making small, smart changes to include more whole plant foods and reduce the energy density of your meals, you can enjoy a balanced diet without completely giving up on convenience. Remember, it’s all about making informed choices and finding a balance that works for you!