Processed food has a bad reputation as a diet saboteur.
Processed foods are linked to cancer, allergies, the obesity epidemic, high blood pressure, Diabetes, and other negative health outcomes. In many cases, this is true.
Some think purchasing organic, eating raw vegetables, and/or going vegan (no meat, poultry, fish, dairy or eggs) is the all-natural path and is the way to eliminate processed foods from their diet… What do you think?
What is your definition of “processed foods”?
Read more as I have much to share on the topic as well.
The question is what is your definition of “processed foods”?
Some think purchasing organic, eating raw vegetables, and/or going vegan (no meat, poultry, fish, dairy or eggs) is the all natural path and is the way to eliminate processed foods from their diet… what do you think?
So, before we get into what makes a food highly processed, it’s important to understand that foods aren’t “unhealthy” just because they’re processed in some way.
Nearly all foods are processed, at least to some extent. For example, manufacturers process dried beans to make them shelf-stable. This does not make them less healthy.
Food Classification System Developed by Researchers
I share with my clients that there is a “spectrum” or “range” of processed foods from minimal to highly. Here is one food classification system that I like and breaks it down pretty good:
- Group 1. Minimally processed. Vegetables, fruits, grains, beans, and nuts fall into this category. These foods may have gone through roasting, boiling, or pasteurization to increase shelf life or make them safe to eat.
- Group 2. Processed culinary ingredients obtained directly from group 1 foods or from nature. This can include foods such as olive oil, maple syrup, and salt. Group 2 foods are mainly used in preparation and cooking of group 1 foods.
- Group 3. Processed foods, including items made by adding ingredients like salt, sugar, or other substances from group 2 to group 1 foods. Examples include fresh bread, fruits in syrup, and cheese.
- Group 4. Ultra/highly processed foods. These contain little, if any, of the foods or ingredients from group 1. These items are meant to be convenient, highly palatable, and low cost and are typically high in sugar, refined grains, fats, preservatives, and/or salt.
Are all processed foods bad?
Absolutely not. Milk is fortified with calcium and vitamin D. Some juices (like Orange Juice) are a fortified with calcium and vitamin D and benefit those who are truly lactose intolerant. Many breakfast cereals are fortified with fiber. Canned fruit (packed in water or its own juice) is a good option when fresh fruit is not available. (Yes canned fruit is a nutritious option). Some minimally processed food like pre-cut vegetables are quality convenience foods for busy people. For many, this convenience is the only way to get vegetables in each day.
At the end of the day, read the label. Read the ingredients. Not every food in a box or can is highly processed. Also, canned vegetables and/or fruit have the same nutritional value as fresh or frozen!
Look for Hidden Sugar, Sodium and Fat
Just because a product says “organic” or “Natural” does not mean it is better and healthier. Contrary to popular belief, high-fructose corn syrup is not evil. Sugar comes under many different names. Shop for no added salt versions of foods. Again read the label, “low sodium” or “reduced sodium” may still be high in sodium content. Added fat or Trans fat makes food shelf stable and gives it body. Trans fat also raises our bad cholesterol and lowers our good cholesterol. A product can still claim it has zero trans fats if each serving has less than half a gram of the fat. Therefore, if you eat three and four servings, this adds up quickly.
Examples of Highly Processed Foods
Now that you have a general idea of what makes a food highly processed, let’s talk more about which foods and beverages fall into this category.
This list is not “all inclusive” but does cover quite a bite!
- sugary beverages such as carbonated soft drinks, sugary coffee drinks, energy drinks, and fruit punch (non-100% fruit juice. My kid plug – parents purchase 100% capri sun for your kids! It exists).
- sweet or savory packaged snacks such as chips and cookies
- sweetened breakfast cereals such as Froot Loops, Trix, Cinnamon Toast Crunch, and sweetened oatmeal (ie: oatmeal packets!)
- baking mixes such as stuffing, cake, brownie, and cookie mixes
- reconstituted meat products such as hot dogs and fish sticks
- frozen meals such as pizza and TV dinners (obvious right!)
- powdered and packaged instant soups
- candies and other confectionery
- packaged breads and buns (here opt for whole grains!)
- energy and protein bars and shakes
- meal replacement shakes and powders meant for weight loss
- boxed pasta and products (usually flavored, etc)
- ice cream, sweetened yogurt (cap at 100 calories per serving), and cocoa mixes
- margarine and other ultra-processed spreads such as sweetened cream cheese
Some on this list is worth eliminating! Others is moderation will not kill you when an overall healthy eating pattern exists.
What are considered healthy foods?
In general, fresh vegetables, fruits, pasteurized milk (yes cow’s milk), chicken, fish, beans, and eggs are considered unprocessed or minimally processed
This is because these foods go through no or minimal processing before you buy them or harvest them yourself.
We commonly refer to these foods as “whole foods” because they are in their original, whole form or very close to it.
I teach my clients the 80/20 rule. This is also why it is NOT necessary to put yourself through extreme restrictions, deprivation, dieting, low carb, juicing only, and the like to achieve longer term goal of
- sanity,
- controlled cravings,
- optimal health,
- fitness and
- weight management. HMMMM
Here are some examples of healthy, whole foods:
- vegetables and fruits, including fresh, frozen, or unsweetened dried produce
- grains such as brown rice, quinoa, and buckwheat
- legumes such as beans and lentils
- starchy root vegetables such as potatoes, cassava, and sweet potatoes
- lean meat, poultry, eggs, and fish
- fresh or pasteurized milk and plain yogurt
- 100% fruit or vegetable juice (naturally no added sugar)
- herbs and spices (naturally sodium free)
- tea and coffee (when not loaded with sugar, creamer, etc)
- nuts and seeds (not flavored, lightly salted okay)
Summary
There are major differences between highly processed foods and minimally processed or unprocessed foods.
A healthy, nutrient-dense eating pattern is low in highly processed foods, but that doesn’t mean you have to avoid processed foods completely. Hence building healthy eating habits that organically evolve into healthier lifestyle habits
It’s entirely possible to maintain a balanced, healthy diet that consists mostly of whole foods while enjoying your favorite snack foods, candies, and other highly processed foods on occasion
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