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You often hear the advice to reduce consumption of processed foods, but what exactly constitutes “processed food”? Understanding the spectrum of food processing, from minimally processed to ultra-processed, is crucial for making informed dietary choices and promoting better health.

Defining Processed Foods: From Minimally to Ultra-Processed

Foods are processed to varying degrees, and it’s important to differentiate between these levels. Unprocessed or minimally processed foods are essentially whole foods that remain close to their natural state, retaining their inherent vitamins and nutrients. These foods undergo minimal alterations, such as the removal of inedible parts, drying, crushing, roasting, boiling, freezing, or pasteurization. These processes primarily aim to make foods safe to consume, easier to store, or more convenient without significantly changing their nutritional profile. Examples of unprocessed or minimally processed foods include fresh fruits like apples and melons, vegetables like carrots, raw chicken, and raw, unsalted nuts.

Healthy apple versus processed donut: Understanding food processing levels.

Processed foods, on the other hand, are altered from their natural state through the addition of ingredients like salt, oil, sugar, or other substances. This category includes foods that have undergone simple processing methods such as canning, curing, or baking. Examples of processed foods are canned fish and vegetables, fruits preserved in syrup, and freshly baked bread. Typically, processed foods contain a limited number of added ingredients, often just two or three.

At the far end of the spectrum are highly processed or ultra-processed foods. These foods are characterized by a long list of added ingredients, frequently including sugar, salt, unhealthy fats, artificial colors, flavors, and preservatives. Ultra-processed foods are often manufactured from substances extracted from foods, such as starches, added sugars, and hydrogenated fats, with minimal whole food content. Additives like artificial colors, flavors, and stabilizers are also common. Examples of ultra-processed foods include frozen meals, soft drinks, hot dogs and processed meats, fast food, packaged cookies and cakes, and salty snack foods.

Research highlights the significant presence of ultra-processed foods in modern diets. A study published in The BMJ indicated that ultra-processed foods constitute nearly 58% of the calories consumed in the US and contribute approximately 90% of energy intake from added sugars. This underscores the need to be aware of and potentially limit the consumption of ultra-processed foods for better health.

The Impact of Processed Foods on Health

The degree of food processing can have a significant impact on our health, particularly when it comes to ultra-processed options. A study published in Cell Metabolism investigated the effects of ultra-processed versus unprocessed diets on calorie intake and weight gain. Twenty healthy, overweight adults participated in the study, spending 14 days on an ultra-processed diet and 14 days on an unprocessed diet in a controlled medical setting. Participants were provided with three daily meals and instructed to eat as much or as little as desired, with snacks available throughout the day, matched to their respective diet phase.

Despite meals being matched for total calories, fat, carbohydrate, protein, fiber, sugars, and sodium across both diets, the source of these nutrients differed drastically. During the ultra-processed diet phase, 83.5% of calories came from ultra-processed foods, while in the unprocessed diet phase, 83.3% of calories were from unprocessed foods.

The study revealed that participants consumed approximately 500 more calories per day on the ultra-processed diet compared to the unprocessed diet. This increased calorie intake during the ultra-processed phase was primarily driven by higher consumption of carbohydrates and fats, but not protein. Consequently, participants gained an average of two pounds during the ultra-processed diet phase and lost two pounds during the unprocessed diet phase. The study authors concluded that reducing the consumption of ultra-processed foods could be an effective strategy for both preventing and managing obesity.

Another significant study, published in The BMJ, examined dietary records of over 100,000 French adults over a five-year period. This research found a direct correlation between higher consumption of ultra-processed foods and increased risks of cardiovascular disease, coronary heart disease, and cerebrovascular disease. Importantly, these findings remained statistically significant even after accounting for the nutritional quality of the diets, considering factors like saturated fat, sodium, sugar, and dietary fiber content. While observational studies of this nature cannot definitively prove cause and effect, the results strongly suggest a link between diets high in ultra-processed foods and the development of heart disease.

Identifying Processed Foods in Your Diet

To make healthier food choices, it is essential to learn how to identify different levels of processed foods. Prioritizing minimally processed and processed foods over ultra-processed options can contribute significantly to a healthier diet. The table below provides examples to help distinguish between minimally processed, processed, and ultra-processed foods across various food categories.

By understanding what processed food is and recognizing the different levels of processing, you can make more informed decisions about your diet and prioritize whole, minimally processed foods for better health and well-being.