The Essential Guide to Processed Foods, According to a Nutrition Scientist

Processed foods are an important part of our daily diet, from toast in the morning to ready meals that we reheat for dinner.

But not all processed foods are created equal. Understanding the difference can help you make healthy choices.

What is Processed Food?

Processing food means changing it from its original state. This is done using methods such as pasteurization, canning, drying, and freezing to preserve shelf life.

Here are two common types of food processing as defined by the NOVA classification system:

1. Minimal Processing: This includes basic methods such as pasteurization to kill bacteria or canning to preserve fruits and vegetables.
2. Ultra-Processing: This involves very complex processes that change the texture and structure of the food, often adding preservatives, emulsifiers, and other additives.

It is the latter type—ultra-processing—that has become a concern for health professionals.

Highly processed foods are a broad category that includes snack chips, chocolate candies, and breakfast cereals.

Scientific research is increasingly linking this diet to health issues such as obesity and type 2 diabetes.

For example, a randomized controlled trial found that people who ate a diet where 80% of their calories came from highly processed foods ate about 500 more calories per day than those whose diet consisted of 90% unprocessed foods.

Are All Highly Processed Foods Bad?

It is important to dig deep into the details:

1. Observational Studies: This study has shown that while some UPFs such as high-fiber breads and cereals may reduce the risk of type 2 diabetes, others such as cakes, cookies, and soft drinks may increase the risk of type 2 diabetes and heart disease. There is also evidence that some supplements may increase the risk of certain diseases, but this evidence is not consistent.
2. Randomized Controlled Trials: Although high-quality studies have shown that highly processed foods lead to higher calorie intake than unprocessed foods, highly processed foods were almost twice as energy dense and lacking in whole fruits and vegetables. This is important because it is well known that eating high-energy foods is more likely to automatically lead to excessive consumption of calories.

So the best evidence so far seems to suggest that there are two main reasons that a diet high in UPFs causes negative health effects:

1. Low Whole Plant Foods: Highly processed foods often lack whole plant foods such as fruits, vegetables, whole grains, nuts, and seeds.
2. High Energy Density: These foods are packed with extra calories per gram, making it easy to overeat and gain weight.

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Tips for Enjoying Processed Foods

In general, most UPFs—including potato chips, cookies, and other snacks—are not health-promoting and should only be enjoyed as food.

However, if you eat other types of UPF like pre-packaged foods or supermarket sandwiches (which tend to be low in vegetables), you can increase the nutritional value of your diet by making sure you add plenty of plant foods, too.

This helps in two ways:

1. Adding more vegetables to the diet lowers energy density, which helps fill you up without eating too much.
2. The fiber in these foods helps feed the bacteria in the gut microbiome and we think this helps the microbiome prevent you from absorbing too many calories!

Here are some practical tips for using science:

• Add fruit, nuts, or seeds to cereal: Frozen berries can work well, or try chopping an apple into overnight oats.
• Combine healthy foods with more vegetables: Microwaveable vegetables can make this easy.
• Have a piece of fruit with a protein shake: Adds fiber and keeps you satisfied.
• Top your bread with avocado, cucumber, and tomato: Make your sandwich healthier with these tasty additions.
• Be careful with the burger toppings: Try slices of eggplant, mushrooms, or even pineapple for a delicious twist.

FAQ

Are all processed foods unhealthy?

That’s not the case. High processing can lead to foods that are high in fat, low in fiber, and often contain unhealthy ingredients such as added sugar and salt, but other types of processing, such as canned beans or frozen vegetables, can still result in nutritious and convenient meals. .

What are examples of processed foods?

Processed foods are often modified from their original state for convenience, preservation, or taste. Common examples include:

• Canned Goods: Foods such as soups, beans, and canned fish are often processed to extend their shelf life.
• Frozen food: Ready-made dinners and pre-cooked meats are often processed to make meal preparation quick and easy.
• Packaged snacks: Things like chips, biscuits, and granola bars are often heavily processed to improve flavor and shelf life.
• Beverages: Soft drinks, flavored milk, and other fruit drinks are processed, often with added sugar and other additives.
• Breads and Baked Goods: Most store-bought breads, cakes, and pastries are made with refined flour and preservatives to keep them fresh longer.
• Breakfast Cereal: Cereals can range from lightly processed oats to highly processed options with added sugars and artificial flavors.
• Condiments and Sauces: Ketchup, salad dressings, and pasta sauces are often processed with added salt, sugar, and preservatives.

What should I look for on food labels when buying processed foods?

Check the ingredients list and the nutrition facts panel. Look for foods that are low in saturated fat, sodium, and high fructose corn syrup or other added sugars. And enjoy foods that are high in energy (aka, calories) and low in whole grains in moderation, too.

Are the fortified vitamins and minerals usually found in processed foods as effective as those you can get from food sources?

Fortified vitamins and minerals can be effective in addressing specific nutrient deficiencies and improving overall nutrition. However, they may not always be as beneficial as getting nutrients from whole food sources.

Are there healthy alternatives to processed foods?

Yes, choosing as many foods as possible from your whole diet such as fruits, vegetables, grains, legumes, nuts and seeds is often a healthy choice. Minimize consumption of foods that contain high levels of saturated fat, added sugar, and/or are high in calories.

Can processed foods be part of a healthy diet?

Yes, in moderation. It’s important to balance processed foods with whole, nutritious foods and remember portion sizes and overall eating patterns.

How does food processing affect food properties?

Food processing can sometimes reduce the nutritional value of food. For example, turning wheat into the refined white flour used to make chips and crackers removes most of the beneficial fiber. However, other processing methods, such as canning and freezing, can preserve nutrients.

The Bottom Line

Food processing can affect the nutritional quality of food in complex ways. A diet where most of the calories come from highly processed foods is not recommended.

However, it is important to note that all highly processed foods are not created equal. Evidence suggests that some highly processed foods such as high-fiber bread may actually be beneficial.

By making small, smart changes to include more plant foods and reduce the energy in your diet, you can enjoy a balanced diet without completely giving up snacks. Remember, it’s all about making informed decisions and finding a balance that works for you!