Processed Foods: A Breakdown

There is an abundance of evidence to support that highly processed foods are a large contributor to obesity and diabetes.

However, the definition is quite broad; some processed foods are part of a healthy diet. If you understand the different “levels”, it will help you make healthier food choices.

What Is Processed Food?

Let's start by explaining what is considered processed food. The USDA defines processing food as the act of changing raw agricultural commodities into another form.

Anything that alters the natural state of the raw ingredient qualifies as processing food. For example, a miller grinding grain into raw flour fits this definition.

Therefore, food processing is the basic preparation of food. It occurs anytime we cook, bake, or prepare any kind of food. There are multiple levels of processing that vary in how much they alter the original food and, consequently, affect its nutritional quality and impact on your body.

Healthy Processed Foods

Minimally processed goods involve simple actions like chopping and storing vegetables or fruits for easier preparation later. It also includes consuming roasted nuts or seeds. While nothing is added to the original food commodity, its form is altered.

Canning, preserving or freezing fruits and vegetables represents a step up, like heat, pressure or freezing. Hence this is a healthy method, offering several benefits. Processing food at its peak locks in nutritional quality and freshness, extending its viability. Other examples are vacuum-sealing meats to prevent spoilage and pasteurizing dairy products to extend their shelf life.

Highly Processed Foods

But things get more complicated. Today, we use complex industrial methods to create large amounts of food inexpensively. Often, this food is traveling great distances to reach grocery store shelves. To ensure safe storage for long periods, additional ingredients or chemicals are added.

The next level involves adding sweeteners, colors, preservatives, oils and spices to enhance flavor or texture. Foods in this category are canned or jarred sauces, salad dressings and boxed cake or brownie mixes.

Even more processed are "ready-to-eat" foods like chips, crackers or cold cuts, which contain preservatives and additives to keep them "fresh" longer.

At the top (or bottom) of the pyramid are "ultra-processed" or "highly processed". These chemically-altered foods contain numerous unhealthy ingredients. The goal is to create a long shelf life or make them more visually appealing. The main culprits are artificial colors or flavors, added sugars, trans fats, refined carbohydrates and preservatives. This category includes frozen meals, microwaveable foods and artificially colored foods.

The Bottom Line

The bottom line is the more we alter food from its original state, the more processed and unhealthy it becomes. This high level of processing, combined with the addition of chemical agents or artificial ingredients, strips away much of the nutritional value. The result is foods loaded with "empty calories" and a high glycemic index. Our bodies digest these foods quickly, leading to spikes in blood sugar and insulin after eating.

When shopping for groceries, fresh is always best. The less processed your food is, the better it will be for providing your body with the nutrition, vitamins and minerals it needs for optimal function. Check labels: a long list of ingredients indicates high processing. If you don’t recognize or can’t pronounce an ingredient, it’s a good bet it won’t provide much nutritional value.

Here’s to eating healthy.

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