Processed Foods - Everything You Need To Know

I eat processed foods every day and I would bet that you probably do, too.

Have you heard of the term “processed” when referring to food? I am sure when you have either used this term or heard it, it is followed by a list of foods that are deemed unhealthy, or foods that should be avoided at all costs. However, processed foods are more than boxed macaroni and cheese, pre-packaged cereal, and potato chips. You may be surprised to find out processed foods don’t deserve the bad reputation they get because they can also include foods like frozen fruits and whole wheat bread. It’s also important to add that all of the foods listed can have a place in a balanced, nutritious diet. There are no “good” or “bad” foods!

In order to better understand processed foods, let’s start with the real definition of processed food. The USDA defines processed foods as foods that have “undergone any changes to its natural state” (1). This definition includes foods that have endured simple processes such as being washed, cut, or heated to more extensive processes like pasteurization (1). 

To further explain processed foods and the extent to which they have been processed a group of researchers have come up with the NOVA food classification system. There are four groups included in the NOVA system (2,3):

Unprocessed, or minimally processed foods: This includes foods, such as fruits or vegetables, that are able to be eaten without any alterations. Minimally processed refers to foods that have undergone slight modifications for the purpose of preserving the food longer. Some examples of this process include freezing, cleaning and removing inedible portions of the food, fermentation, or boiling. The main thing to point out about minimally processed foods is that their nutritional content does not undergo any major changes, this process simply allows foods to be safely eaten and stored.  

Processed Culinary Ingredients: These are considered ‘ingredients’ that are not typically eaten by themselves, but added to other minimally processed foods. The ingredients are made through the process of pressing, grinding, refining or milling minimally processed foods. Examples of this group would be oil from a plant or flours and pastas from whole grains. 

Processed foods: This covers any product from the previous two groups that have sugar, fat, or salt added. Typically, this food is manufactured with 2-3 ingredients to enhance taste or extend shelf-life. Some cheeses, fresh bread, salted nuts, cured meat, and some canned vegetables or fruits are examples.

Ultra Processed Foods: Most of the time when people talk about processed foods, this is what they are talking about. This group can also be referred to as “highly processed foods”, which usually involves 5 or more ingredients that typically are more than salt, sugar or fat. Artificial flavors, colors, hydrogenated fats and preservatives will typically be added to these foods to increase shelf life, increase appeal and appearance, and preserve texture. Minimal or no preparation will be needed to consume these products as most of them are ready-to-eat. Also, it is common for many foods that have been ultra-processed to be low in fiber and other nutrients. Some examples are sugary drinks, chips, some frozen dinners, some breakfast cereals, cookies, and some lunch meats. 

Mind = blown, right?

Now, can we make a pact to stop using ‘processed’ as a blanket term for all foods we deem “unhealthy”, since we now know that’s not true? 

Can Processed Foods Affect My Health?

As we have seen, food processing includes a wide range of methods from freezing fruits to adding preservatives to extend shelf life. The impact on your health will, of course, depend on the type of processed food you are referring to. Sure, consuming copious amounts of ultra-processed foods could potentially lead to certain worsened health outcomes - but are we having these foods everyday, all day? Probably not. 

The point in showing you the four groups of processed foods is to educate you on the word processed, not to create a ‘good to bad’ list of foods. There is so much fear mongering surrounding processed foods I do not think people realize it would be completely disordered to avoid all foods that are processed. Dare I go even further and say it would be disordered to totally avoid specific groups altogether, like 3 and 4. One of the most freeing statements I have heard in regards to food is “everything fits” and as crazy as that might feel at first, it is true. 

Let’s put it this way coming from someone who used to avoid foods in group 4, (specifically Oreos, ice cream, all fast food and chips) like they were the plague. I would force myself to ignore all of the cravings I had towards these foods until a day would come where I could not ignore the craving any longer and then I would find myself binging any and all ‘junk food’ I could get my hands on until I felt sick. Does this seem like healthy behavior to you? Now in the present day, instead of finding myself in the continuous cycle of restriction and binging, I allow my cravings to speak to me. If I want a few Oreo’s I will have them when I am craving them, that way I do not feel the need to consume all of my cravings at once. My diet is full of balance between these four groups and I have much less anxiety when approaching processed foods in this way. 

Let’s Break Processed Foods Down Even Further

One of my biggest pet peeves is when influencers on social media say “if you can’t pronounce the ingredients, you shouldn’t eat it”, or they explain certain foods as having “chemicals” in them. Have you ever looked up the chemical makeup of a banana? (I am sure you haven’t, because who would.) Although a banana is all natural, this list would be full of vitamins, antioxidants, and flavonoids that you would not be able to pronounce, but please, do not stop eating bananas! That is why food rules like this should not exist, because logistically they do not make any sense. Some other examples of ingredients you may see include ascorbic acid (E300), cholecalciferol, ergocalcipherol and tocopherols which are all the chemical names for vitamins (2). I can hardly say these words, but all it takes is a simple Google search to learn that ascorbic acid is actually vitamin C.

Next, some people have this idea that fresh is best when shopping for produce and that anything else is, again, “too processed”. However, fresh fruits and vegetables begin to decrease in their nutritional content from the moment they are harvested to the time they sit in your fridge. Yes, this can be a slow process for some produce, so it may take a while for the nutritional content to decrease. Nevertheless, when fruits and vegetables are frozen the deterioration pauses, so they are typically at their most ripe stage. Personally, I buy plain frozen vegetables a lot more than fresh ones because I am on the go a lot and all I have to do is pop them in the microwave. 

There are times when you may see the word “fortified” on certain food packages; the biggest example of this would be on milk alternatives like soy, oat, and almond. The process of fortification is increasing a food's nutritional content by adding in vitamins and minerals. Continuing with the example of milk alternatives, many times they are fortified with calcium and iodine (2). Therefore, the more nutritious milk alternative is typically the one that has been more processed. 

At the end of the day, I think processed foods are something to be thankful for. Certain processes have allowed us to extend the shelf life of specific foods in a time where sustainability and less food waste are of great importance. Other processes, like pasteurization, kill off harmful bacteria so that we do not get sick when consuming that particular food. 

No Need to Fear the Word Processed Any More

As I similarly stated above, placing foods in a “good” or “bad” category can be detrimental to our relationship with food. Food anxiety and distress occur when you try to place foods in categories, or avoid food groups altogether. Now we know that there are nutritious processed foods and that it would be entirely absurd to avoid all foods that have been processed. Also, it is impossible to deny that these foods can be practical time savers when we may not have time to cook and there should be no shame associated with including them in your diet. Do not let people scare you into avoiding certain foods.

References

1. Processed Foods and Health. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/processed-foods/#:~:text=The%20U.S.%20Department%20of%20Agriculture,%2C%20drying%2C%20dehydrating%2C%20mixing%2C. Published August 29, 2022. Accessed January 31, 2023. 

2. Should processed foods be feared? Dietetically Speaking. https://dieteticallyspeaking.com/should-processed-foods-be-feared/. Accessed January 31, 2023. 

3. Processed Foods: What's ok and what to avoid? Academy of Nutrition and Dietetics. https://www.eatright.org/health/wellness/diet-trends/processed-foods-whats-ok-and-what-to-avoid. Accessed January 31, 2023.

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Written by Samantha McLeod

Hey, I'm Samantha! Currently I am a full-time dietetic intern based in Ohio. My mission is to break stereotypes and false information as it is related to health and wellness. My personal philosophy is to leave the world better than I found it and I plan to do that by becoming the best RDN I can possibly be!

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