Table of ContentsView AllTable of ContentsProcessed Foods DefinitionProcessed Foods to AvoidWhat to Look For on Food LabelsMinimally Processed Foods
Table of ContentsView All
View All
Table of Contents
Processed Foods Definition
Processed Foods to Avoid
What to Look For on Food Labels
Minimally Processed Foods
Processed foods have been altered from their original state.They may be frozen, canned, cooked, or dried and contain added ingredients.
Not all processed foods are unhealthy. For example, frozen broccoli is a nutritious option. But some processed foods, likedeli meats, ready-to-eat frozen meals, store-bought sweets, and canned soups, contain a lot of fat, sugar, or salt.They may also be stripped of important nutrients and contain unhealthy additives.
This article discusses processed foods, what to avoid, and minimally processed foods you may want to include in your diet.
Defining What ‘Processed Foods’ Means
Processed foods are foods that have been changed from their natural state.Processed foods may be:
Processed foods might also contain added ingredients, such as:
Food Classification
The commonly-used NOVA classification system includes the following four categories:
Risks and Associated Conditions
Heavily processed foodscan have adverse effects on your health. They are linked to medical conditions, such as:
What Are Whole Foods?Whole foods are in their original form or very close to their original form. Some examples of whole foods are fruits, vegetables, grains, meats, fish, beans, nuts, and seeds.
What Are Whole Foods?
Whole foods are in their original form or very close to their original form. Some examples of whole foods are fruits, vegetables, grains, meats, fish, beans, nuts, and seeds.
List of Processed Foods
Frozen dinners, breakfast cereals, packaged sweets, certain kinds of meat, chips, canned food, and more are processed.
Meats
Ultra-processed meats may contain added preservatives, such asnitrates and nitrites, which are linked to stomach cancer andcolorectal cancer.Examples includebacon, sausage, jerky, lunch meats, and hotdogs. Fresh animal proteins, like fish or steak, are better options.
Swapping Meat for Processed Alternatives?Some people swap meat for processed alternatives, such as meatless burger patties. However, these so-called “healthy” alternatives can be heavily processed and high in saturated fat, so reading the food label is important.
Swapping Meat for Processed Alternatives?
Some people swap meat for processed alternatives, such as meatless burger patties. However, these so-called “healthy” alternatives can be heavily processed and high in saturated fat, so reading the food label is important.
Packaged Sweets
Pre-packaged cookies, candies, cupcakes, and pastries are typically ultra-processed. In addition to sugar, these items may contain chemicals, unhealthy trans fats, and preservatives. High-fructose corn syrup is another common additive in packaged sweet foods. It’s linked to an increased risk of obesity,diabetes,high cholesterol, heart disease, and other medical problems.
Frozen Dinners
Though they may be convenient, frozen dinners often contain too much sodium, sugar, saturated fats, and preservatives.However, some frozen products don’t contain as many additives, so checking the food label is important.
Breakfast Cereals
Many breakfast cereals are highly processed and contain added sugar, food additives, and dyes. One study found that children’s cereals have over 40% more sugar than cereals marketed to adults.If you do eat breakfast cereals, look for low-sugar, high-fiber options.
Is Oatmeal a Processed Food?Oatmeal itself is generally considered a minimally processed food. However, some packaged oatmeal products contain added sugars and other ingredients.
Is Oatmeal a Processed Food?
Oatmeal itself is generally considered a minimally processed food. However, some packaged oatmeal products contain added sugars and other ingredients.
Canned Soups
Canned soups are often highly processed and contain a lot of sodium. The average can of soup has between 1,400 and 1,800 milligrams of sodium, which is more than the ideal amount you should consume daily, especially if you havehigh blood pressure.
Sugary Drinks
Sodas, juices, and sports drinks may contain many added sugars, artificial colors, and flavors. Research shows sugary drinks are one of the main contributors toobesityand diabetes. But even diet drinks can be unhealthy, as they contain artificial sweeteners and are linked to weight gain and an increased risk ofstroke.
Chips and Crackers
Most packaged chips and crackers are highly processed. They are generally high in sodium and fat and have little nutritional value. They also may containtrans fats, which can clog your arteries and increase your risk ofheart attackand death.
A Word From VerywellAll types of food have their place in a balanced diet. When processed foods are unavoidable, it’s a great opportunity to listen to your body’s hunger cues and satisfaction to control portions effectively.—SUZANNE FISHER, RD, MEDICAL EXPERT BOARD
A Word From Verywell
All types of food have their place in a balanced diet. When processed foods are unavoidable, it’s a great opportunity to listen to your body’s hunger cues and satisfaction to control portions effectively.—SUZANNE FISHER, RD, MEDICAL EXPERT BOARD
All types of food have their place in a balanced diet. When processed foods are unavoidable, it’s a great opportunity to listen to your body’s hunger cues and satisfaction to control portions effectively.
—SUZANNE FISHER, RD, MEDICAL EXPERT BOARD
Processed Ingredients on Food Labels
Some red-flag ingredients on food labels may indicate the item is highly processed. Generally, the more ingredients a food contains, the more processed it is.
Here are some ingredients to watch out for:
Remember that it’s probably an added chemical if you can’t pronounce the ingredient on the label.
Minimally-Processed Foods to Prioritize
Unprocessed or minimally processed are healthy choices. Here are some you may want to include in your diet:
Summary
Highly processed foods contain added ingredients that can negatively affect your health. You may not be able to avoid these foods altogether, but it’s a good idea to try to limit them when possible. Examples of processed foods include breakfast cereals, packaged sweets, canned soups, frozen dinners, and certain kinds of meat. A balanced diet comprising a variety of whole foods is often the best option for overall wellness.
17 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.NHS.Eating processed foods.UCLA Health.What you need to know about processed foods - and why it is so hard to quit them.Harvard Health.Processed foods and health.Monteiro CA, Cannon G, Moubarac J-C, et al.The UN decade of nutrition, the NOVA food classification and the trouble with ultra-processing.Public Health Nutrition. 2018;21(1):5-17. doi:10.1017/S1368980017000234East Carolina University. ECU Physicians.The NOVA food classification system.BMJ.New evidence links ultra-processed foods with a range of health risks.NYC Health.Whole foods.M.D. Anderson Cancer Center.Processed meat and cancer: What you need to know.Harvard Health Publishing.Impossible and beyond: How healthy are these meatless burgers?Hartford Hospital.What makes high fructose corn syrup so bad?Academy of Nutrition and Dietetics.Frozen foods: Convenient and nutritious.Environmental Working Group.Cereal offenders: potentially harmful ingredients in ‘healthy’ breakfast food.Rasane P, Jha A, Sabikhi L, Kumar A, Unnikrishnan VS.Nutritional advantages of oats and opportunities for its processing as value added foods - a review.J Food Sci Technol. 2015 Feb;52(2):662-675. doi:10.1007/s13197-013-1072-1HealthWins.Dangerous side effects of eating canned soup, according to science.UCLA Health.Observational studies shed light on diet soda consumption.World Health Organization.Trans fat.Academy of Nutrition and Dietetics.Processed foods: a closer look.
17 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.NHS.Eating processed foods.UCLA Health.What you need to know about processed foods - and why it is so hard to quit them.Harvard Health.Processed foods and health.Monteiro CA, Cannon G, Moubarac J-C, et al.The UN decade of nutrition, the NOVA food classification and the trouble with ultra-processing.Public Health Nutrition. 2018;21(1):5-17. doi:10.1017/S1368980017000234East Carolina University. ECU Physicians.The NOVA food classification system.BMJ.New evidence links ultra-processed foods with a range of health risks.NYC Health.Whole foods.M.D. Anderson Cancer Center.Processed meat and cancer: What you need to know.Harvard Health Publishing.Impossible and beyond: How healthy are these meatless burgers?Hartford Hospital.What makes high fructose corn syrup so bad?Academy of Nutrition and Dietetics.Frozen foods: Convenient and nutritious.Environmental Working Group.Cereal offenders: potentially harmful ingredients in ‘healthy’ breakfast food.Rasane P, Jha A, Sabikhi L, Kumar A, Unnikrishnan VS.Nutritional advantages of oats and opportunities for its processing as value added foods - a review.J Food Sci Technol. 2015 Feb;52(2):662-675. doi:10.1007/s13197-013-1072-1HealthWins.Dangerous side effects of eating canned soup, according to science.UCLA Health.Observational studies shed light on diet soda consumption.World Health Organization.Trans fat.Academy of Nutrition and Dietetics.Processed foods: a closer look.
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
NHS.Eating processed foods.UCLA Health.What you need to know about processed foods - and why it is so hard to quit them.Harvard Health.Processed foods and health.Monteiro CA, Cannon G, Moubarac J-C, et al.The UN decade of nutrition, the NOVA food classification and the trouble with ultra-processing.Public Health Nutrition. 2018;21(1):5-17. doi:10.1017/S1368980017000234East Carolina University. ECU Physicians.The NOVA food classification system.BMJ.New evidence links ultra-processed foods with a range of health risks.NYC Health.Whole foods.M.D. Anderson Cancer Center.Processed meat and cancer: What you need to know.Harvard Health Publishing.Impossible and beyond: How healthy are these meatless burgers?Hartford Hospital.What makes high fructose corn syrup so bad?Academy of Nutrition and Dietetics.Frozen foods: Convenient and nutritious.Environmental Working Group.Cereal offenders: potentially harmful ingredients in ‘healthy’ breakfast food.Rasane P, Jha A, Sabikhi L, Kumar A, Unnikrishnan VS.Nutritional advantages of oats and opportunities for its processing as value added foods - a review.J Food Sci Technol. 2015 Feb;52(2):662-675. doi:10.1007/s13197-013-1072-1HealthWins.Dangerous side effects of eating canned soup, according to science.UCLA Health.Observational studies shed light on diet soda consumption.World Health Organization.Trans fat.Academy of Nutrition and Dietetics.Processed foods: a closer look.
NHS.Eating processed foods.
UCLA Health.What you need to know about processed foods - and why it is so hard to quit them.
Harvard Health.Processed foods and health.
Monteiro CA, Cannon G, Moubarac J-C, et al.The UN decade of nutrition, the NOVA food classification and the trouble with ultra-processing.Public Health Nutrition. 2018;21(1):5-17. doi:10.1017/S1368980017000234
East Carolina University. ECU Physicians.The NOVA food classification system.
BMJ.New evidence links ultra-processed foods with a range of health risks.
NYC Health.Whole foods.
M.D. Anderson Cancer Center.Processed meat and cancer: What you need to know.
Harvard Health Publishing.Impossible and beyond: How healthy are these meatless burgers?
Hartford Hospital.What makes high fructose corn syrup so bad?
Academy of Nutrition and Dietetics.Frozen foods: Convenient and nutritious.
Environmental Working Group.Cereal offenders: potentially harmful ingredients in ‘healthy’ breakfast food.
Rasane P, Jha A, Sabikhi L, Kumar A, Unnikrishnan VS.Nutritional advantages of oats and opportunities for its processing as value added foods - a review.J Food Sci Technol. 2015 Feb;52(2):662-675. doi:10.1007/s13197-013-1072-1
HealthWins.Dangerous side effects of eating canned soup, according to science.
UCLA Health.Observational studies shed light on diet soda consumption.
World Health Organization.Trans fat.
Academy of Nutrition and Dietetics.Processed foods: a closer look.
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