A Guide to Processed Food: What Is Processed Food?

Processed food is any food that has been altered from its natural state during preparation. Since our ancestors began heating food over fire about 2 million years ago, humans have been processing food. Baking, cooking, canning, freezing, and packaging all fall under the broad category of food processing. There is a spectrum of processed foods, from minimal processing to high processing. For instance, fresh fruit and fresh vegetables that are chopped and packaged at the grocery store are minimally processed foods. On the other hand, pre-made or frozen meals are highly processed foods.

Highly processed foods often contain preservatives and food additives, such as artificial colors, flavors, and texturing agents. While these substances increase the shelf life and improve the flavor and appearance of food products, they can be unhealthy due to the high-fat content and added calories. Sugar, salt, high-fructose corn syrup, and other types of artificial sweeteners are common food additives that improve the taste but can result in weight gain, heart disease, high cholesterol, high blood pressure, and type 2 diabetes.

Processed foods are also known as convenience foods because they’re readily available and require little to no preparation. Whole foods are often perishable and require additional prep work. However, healthy eating is possible if you read the ingredient list for nutrition facts and consume processed foods in moderation.

Not all processed foods are bad for you; certain foods and drinks require processing to make them safe to consume. For example, milk is pasteurized to remove harmful bacteria. Yogurt is also processed, as the milk undergoes fermentation to produce a thick, creamy texture. However, certain flavored yogurts are injected with artificial sweeteners and flavors, so be sure to check the nutritional label before purchasing.

Likewise, minimally processed foods are healthy. Some examples of minimally processed foods include frozen fruit, sliced fruit or vegetables, bagged salads, dry nuts, and canned beans. The preparation that makes these foods processed doesn’t add saturated fats, sugars, or refined carbohydrates. Instead, these foods are simply packaged in different ways.

By maintaining a balanced diet of whole foods and minimally processed foods, you can eat well and stay healthy. To improve your eating habits, limit processed foods with high levels of added sugar, salt, and refined carbohydrates.

1. 1. Soft drinks: Sodas, energy drinks, and sweetened beverages, such as sweet teas and lemonade, contain high levels of sugar and artificial flavors. These drinks come in a variety of bright colors from lime green to hot pink because of artificial coloring. Overconsumption of these processed foods is linked with type 2 diabetes, obesity, and inflammatory diseases.
2. 2. Sweetened breakfast cereals: Most breakfast cereals are packed with refined carbohydrates and added sugars. The high levels of added sugar in these cereals spike your insulin and blood sugar levels, which then cause your blood sugar to crash. When this happens, you’ll crave another high-sugar snack. There are minimally processed cereals, such as all-natural granola, that you can choose as an alternative.
3. 3. Deli meats: Processed cold cuts—such as ham, turkey, salami, and bologna—contain high levels of sodium and fat. These processed meats also contain chemical preservatives that are unhealthy to consume on a daily basis. The next time you make a sandwich for lunch, you can try fresh chicken, roasted turkey, or roast beef as an alternative.
4. 4. Frozen meals: Frozen meals, including frozen pizza, lasagnas, and chicken nuggets, contain high amounts of sodium and fat. If you’re looking to pack your freezer with healthier options, frozen vegetables can be sautéed or roasted as a side dish, and homemade soups are easy to freeze and then warm up on a rainy or chilly day.
5. 5. White bread: The flour used to produce white bread is highly processed with food additives that increase sugar levels. White bread is also a refined carb, meaning it doesn’t contain vitamins, minerals, or fiber. Essentially, refined carbs are stripped of their nutritional value, so they’re considered empty calories. Whole grain bread or whole wheat bread is a healthier option.

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