Most Foods Are Processed. Does That Mean They’re Unhealthy?
SORRY TO SAY: almost everything in your kitchen is processed. That triple-washed bag of spinach? Processed. A bottle of olive oil? Processed. That frozen packet of açai? Processed.
But, those are all healthy choices, right?
"Processed" isn't synonymous with "bad." As Christiane Matey, R.D.N., founder of MINT Nutrition says, people often assume processed foods are bad for you and unprocessed foods are good for you. “This can be confusing for consumers, since a bag of broccoli florets is processed. By definition, a processed food is converted from its original form into another product by freezing, chopping, slicing, dicing or juicing."
Really, the bad-for-you-foods we imagine when we think about food processing are actually ultra-processed foods such as frozen pizza, potato chips, ready-made meals, and cookies.
We asked dietitians the difference between processed and unprocessed foods—and how to identify what's what, so you can make the right choices next time you're grocery shopping.
What's the difference between processed and unprocessed foods?
"Processed" can mean a lot of things.
"Processing can range from cutting, washing, or freezing to adding ingredients such as sugar, fat, and salt," says Cassandra Padula Burke, R.D.N., owner of Catalyst Performance Lab. Some levels of processing aren't as concerning as others. Minimal processing such as cutting, washing, canning and freezing retains most of the original nutrients, while highly processed foods add ingredients that can alter the nutritional content.
The key, then, to a nutrient-rich diet is prioritizing minimally processed and unprocessed foods, she says.
“Ultra processed or highly processed foods are convenient, tasty, refined carbohydrates loaded with fats, sugar and salt,” says Matey. Think most prepackaged snacks or meals that require little preparation, and often have an abundance of calories, preservatives, and other additives. “Often these foods lack vitamins, minerals and fiber."
Unprocessed foods are foods that are consumed directly from their natural growth state (i.e., buying string beans or apples at the grocery store or farmer’s market). Canned beans or frozen fruits are considered as minimally processed, says Padula Burke. “Both unprocessed and minimally processed foods retain more nutrients and fiber compared to highly processed foods."
Are unprocessed foods really healthier?
Again, depends.
“Unprocessed foods such as whole grains, fruits and vegetables are rich in vitamins and minerals since they are consumed closest to their natural state,” says Padula Burke. Highly processed foods have often been stripped of essential nutrients or have had ingredients such as sugar, fat and salt added to them which alters the nutrition content.
In a 2019 study comparing a highly processed diet to an unprocessed diet, participants who followed a highly processed diet gained weight, whereas those on the unprocessed diet actually lost weight, even though the two diets were identical in terms of calorie, sugar, fat, and fiber content.
How can you tell processed verses unprocessed foods?
To help differentiate between unprocessed and processed foods, do a quick label scan.
Padula Burke says to look for shorter ingredient lists and recognizable terms such as "100% whole grain" or "no added sugars."
Ingredients are listed in terms of volume, so the higher up it is, the more of it the product contains, Matey says. Prioritize foods that have ingredients you recognize (chickpeas, olive oil, lemon juice, salt, and spices), over unfamiliar additives, preservatives, and dyes.
In general, Padula Burke recommends prioritizing fresh produce and meats with minimal packaging or processing that are closest to their natural state as much as you can. “A diet rich in unprocessed and minimally processed foods delivers a natural source of energy and helps regulate blood sugar levels throughout the day,” she says.
That said, don’t be overwhelmed if you think you eat too many processed foods. Instead, start by making small changes, says Matey. “Wiping out your pantry is not helpful and can set you up for frustration. When in doubt, add whole fruits and vegetables to a meal or a snack to increase your nutritional intake."
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