“Words matter” is a frequent phase we hear. While the original intent may not be associated with what we eat, it certainly resonates in today’s environment. Words like “fresh,” “natural” or “local” seem to conjure up warm feelings and images of healthy foods, while “processed” or “ultra-processed” lead to just the opposite.
Often, I hear folks state “they wouldn’t think of buying processed food” or express concerns about which food items to buy based on the level of processing. These sentiments are not isolated as a majority of participants in a national consumer survey mirrored the same opinions.1 While public opinion can lead to positive health shifts, it also creates unfounded guilt and fear. Should we “press pause” on processed foods? Perhaps, but let’s look at the facts before we decide. Processed food may not be as bad as it sounds.
Processing 101
Fact #1 — Almost all the food we eat is processed. Unless we eat a tomato or lettuce from a backyard garden without rinsing, we eat foods that have undergone some type of processing, including rinsing, canning, fermentation, pasteurization, baking or freezing.
Fact #2 — The headlines and debates center mainly on commercially processed, especially ultra-processed foods. These foods are often described as “junk food” or “calorie dense” foods … but there are exceptions.
Fact #3 — Ultra-processed foods are classified based on industrial processing methods, added ingredients or number of ingredients in a product without nutritional value consideration.
Scrolling Deeper on the Process
The discussion about the impact of processed foods on health is not new. It’s been going on since the late 1940s. Industrial food production increased following World War II, offering more convenience and variety for families with less time in a home kitchen. By the 1970s, with the introduction of more commercially prepared and easily accessible foods, questions began to arise about their impact on health status.
While I’ve been involved in processed food classification discussions professionally over the past 20 years, it wasn’t a media headline until the NOVA classification system became a “standard” for research over a decade ago.
The NOVA system, developed by Brazilian researchers, was a first of its kind, classifying food based solely on the level of processing, specifically industrial processing, and the impact on health conditions. This was a major change from the more traditional nutrient content-based system typically used by the nutrition community. While the NOVA system brings attention to the chronic health impacts of some ultra-processed foods, it fails to address the health benefits that processed foods can provide. So, here’s the scoop on what type of processed foods you have in your frig or cabinets (and yes, you have processed foods!).
Breaking Down the Processed Food “Divide”
Group 1 — Minimally Processed Foods: These foods have no additional salt, fat or sugar. They can be frozen, pasteurized, dried or fermented to preserve freshness and safety. Examples include frozen vegetables, dried fruit, milk, eggs, unsweetened yogurt, rice, pasta, shelled nuts or dried beans. These are essentially “whole foods.”
Group 2 — Processed Culinary Ingredients: These are ingredients in a home or restaurant kitchen that are used to prepare foods listed in Group 1. They are ingredients that are accessed from nature or minimally processed from whole foods like olives, milk or canola. Oils, butter, vinegars, sugar, honey or salt are good examples.
Group 3 — Processed Foods: These are foods that are commercially processed with minimal additions such as salt, sugar, fat or starch ingredients. It’s like home canning or baking done on a larger scale. Think cheese, fresh bread, canned vegetables, tinned or cured meats like tuna, bacon or ham, or beer or wine. Processing of these foods improves shelf life and food safety along with the addition of convenience in preparing foods in Group 1 (minimally processed).
Group 4 — Ultra-Processed Foods: This group includes those foods that are industrially produced with ingredients not typically found in a home kitchen (at least in the form used on a larger scale). However, Ingredients do include nutrient extracts from real foods like casein (milk), soy or gluten (wheat), starches (corn) as well as colors (vegetable or fruits) or additives to improve consistency, color or taste of the product. Foods in this category include soft drinks, ice cream, sweet and savory snacks, frozen meals, hot dogs, sweetened yogurt, fortified cereals, energy bars, plant-based meats and dairy substitutes. While ultra-processed foods are typically thought of as high in sugar, fat and salt, and calorie dense, there are exceptions.
Practical Points About the “P” Word
Don’t Panic About Processed Foods: We all eat processed food in some form and that’s OK. The challenge and concerns arise with the type of processed foods, specifically ultra-processed food and the amounts consumed. The average U.S. adult gets 57% of calories from ultra-processed foods.2 Studies comparing consumers’ consumption levels of ultra-processed foods in their diets typically range from a high of 70% to a low of 25%. Including a small amount of ultra-processed foods in your daily diet (2-3 servings) is not associated with chronic health outcomes or weight gain, especially if the foods are high in nutritional benefit.
Focus on the Content, Not the Processing: Typically, we associate a higher level of food processing with a higher content of calories, sodium, fat as well as a lower nutritional value. While this is true when thinking about soft drinks, candy or processed meats, it’s quite the opposite for foods like fortified cereals, plant-based milk or meat options. And in the case of monitoring sodium intake, it’s more than ultra-processed meats. Minimally processed canned vegetables, natural cheeses and artisan breads also contribute to our overall sodium intake. Make what’s in your food a top priority.
It’s Never All or None: Numerous studies do show associated weight gain and increased incidences of chronic diseases with the increased consumption of highly processed foods. These studies typically focus on industrially processed foods. However, we need to be reminded that high calorie, high fat foods prepared in our kitchens contribute to health risks as well. When we eat more calorie laden than nutrient rich foods, regardless of the processing, health risks increase.
Bottom Line
Take a few minutes and think about the type of foods that that you typically eat on a daily basis. If those foods are mainly ultra-processed, change to options with better nutritional value. Or even better, start adding more of those old standards like fruits and vegetables and consuming less of the highly processed options. While “you are what you eat” is an adage from my early nutrition training, it still rings true today. It’s time to evaluate “who we are”!
References
1. “2024 IFIC Food & Health Survey,” International Food Information Council, June 20, 2024.
2. “Processed vs. Ultra-Processed Foods: Nuances Matter for Sound Advice,” Karen Collins, MS, RDN, CDN, FAND, July 22, 2022, last updated October 5, 2023, Nutrition Research In Perspective Blog.
Other Resources
- “P is for Processed Foods and U is for Ultra-Processed Foods,” Christine Rosenbloom, PhD, RDN, May 28, 2024, A to Z Blog.
- “Food Faddists and Pseudoscientist! Reflections on the history of resistance to ultra-processed foods,” Alan C. Logan, Christopher R. D’Adamo, Joseph E. Pizzorno, Susan L. Prescott, “EXPLORE,” Volume 20, Issue 4, Pages 470-476, July–August 2024.