by Erin D Marion - Published 6 months ago

Processed Foods Guide: Nutritionist's Insights

Processed foods are common in our diets, from breakfast toast to dinnertime ready meals.

However, not all processed foods are the same. Knowing the differences can help you choose healthier options.

What are Processed Foods?

Food processing simply means changing a food's original form. This is done through methods like pasteurization, canning, drying, and freezing to extend shelf life.

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

Minimal Processing: This involves basic methods like pasteurization to kill bacteria or canning to preserve fruits and vegetables.
Ultra-Processing: This involves more complex processes that alter the food's texture and structure, often adding preservatives, emulsifiers, and other additives.

It's the ultra-processing of food that has raised concerns among health experts.

Ultra-processed foods are a broad category, including packaged snack chips, chocolate candies, and breakfast cereals.

Scientific research increasingly links these foods to health issues like obesity and type 2 diabetes.

For example, a randomized controlled trial found that people who consumed diets with 80% of calories from ultra-processed foods ate about 500 calories more daily than those with 90% unprocessed foods.

Is Ultra-Processed Food Always Unhealthy?

It is essential to examine the details in more depth:

Observational Studies: These studies have demonstrated that while some UPFs like high-fiber breads and cereals may reduce the risk of type 2 diabetes, others like cakes, cookies, and soft drinks can increase the risk of type 2 diabetes and heart disease. There is also evidence suggesting that certain additives might increase the risk of specific diseases, but this evidence lacks consistency.
Randomized Controlled Trials: Although a high-quality trial showed that an ultra-processed diet led to higher calorie intake than the unprocessed diet, the ultra-processed diet had nearly twice the energy density and a lack of whole fruits and vegetables. This is important because it is well-established that diets that are energy dense are more likely to lead to spontaneous overconsumption of calories.

Therefore, the strongest evidence suggests that there are two main reasons why diets high in UPFs lead to negative health outcomes:

Low in Whole Plant Foods: Ultra-processed diets typically lack whole plant foods such as fruits, vegetables, legumes, nuts, and seeds.
High Energy Density: These diets are packed with more calories per gram, making it easier to overeat and gain weight.

Tips for Enjoying Processed Foods

In general, most UPFs—like potato chips, pastries, and other snacks—aren't very healthy and should be eaten sparingly.

But, if you eat other types of UPFs, such as ready-made meals or supermarket sandwiches (which tend to be low in vegetables), you can make your diet more nutritious by adding lots of whole plant foods.

This is beneficial in two ways:

Adding a lot of veggies to meals reduces the calorie density, which can help you feel full without overeating.
The fiber in these foods nourishes the bacteria in the gut microbiome, and we believe this helps the microbiome prevent you from absorbing as many calories!

Here are some practical tips to put this scientific knowledge into practice:

Add fruit, nuts, or seeds to your cereal: Frozen berries work well, or try grating an apple into overnight oats.
Pair ready meals with extra vegetables: Microwaveable veggies make this easy.
Enjoy a piece of fruit with a protein shake: It adds fiber and keeps you full.
Load up your bread with avocado, cucumber, and tomato: These tasty additions make your sandwich healthier.
Be imaginative with burger fillings: Try slices of aubergine, mushroom, or even pineapple for a delicious twist.

Commonly Asked Questions

Are all processed foods detrimental to health?

Not necessarily. Ultra-processing can result in foods that are high in fat, low in fiber, and often include unhealthy ingredients like added sugar and salt, but other types of processing like canning beans or freezing vegetables, can still result in food that is nutritious and convenient.

What are some examples of processed foods?

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

Canned Goods: Foods like soups, beans, and canned fish are often processed to extend their shelf life.
Frozen Meals: Ready-made dinners and pre-cooked meats are typically processed to make meal preparation quicker and easier.
Packaged Snacks: Items such as chips, biscuits, and granola bars are often highly processed to enhance flavor and longevity.
Beverages: Soft drinks, flavored milks, and some fruit juices undergo processing, often adding sugar and other additives.
Breads and Baked Goods: Many store-bought breads, cakes, and pastries are made with refined flours and preservatives to stay fresh longer.
Breakfast Cereals: Cereals can range from minimally processed oats to highly processed options with added sugars and artificial flavors.
Condiments and Sauces: Ketchup, salad dressings, and pasta sauces are typically processed with additional salt, sugar, and preservatives.

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

Check for the ingredient list and nutrition facts panel. Look for foods with minimal saturated fat, sodium, and high-fructose corn syrup or other added sugars. And enjoy foods with high energy density (aka, calories) and a lack of whole plants in moderation, too.

Are the fortified vitamins and minerals in processed foods as effective as those found in whole foods?

Vitamins and minerals added to foods can help address nutrient deficiencies and improve overall nutrition. However, getting nutrients from whole foods is often more beneficial.

Are there healthier substitutes for processed foods?

It's generally healthier to get most of your diet from whole foods like fruits, vegetables, whole grains, legumes, nuts, and seeds. Limit your intake of foods high in saturated fats, added sugars, and calories.

Can processed foods be included in a healthy diet?

Yes, in moderation. It's important to balance processed foods with whole, nutritious foods and be mindful of portion sizes and your overall diet.

How does food processing impact the nutritional value of food?

Food processing can sometimes reduce the nutritional value of foods. For example, refining whole wheat into white flour for chips and crackers removes most of the beneficial fiber. However, some processing methods, like canning and freezing, can preserve nutrients.

Key Takeaways

The way food is processed can have a complicated impact on its nutritional value. It's not a good idea to have diets that rely heavily on ultra-processed foods.

However, we need to understand that not all ultra-processed foods are the same. Research indicates that some ultra-processed foods, like high-fiber breads, can be good for us.

By making simple, smart choices to eat more whole plant-based foods and lower the calorie density of your meals, you can have a balanced diet without sacrificing convenience. Remember, it's about making smart decisions and finding a balance that suits you!