Why Minimally Processed Foods Are Better Than Ultra-Processed Foods

Processed foods are a pantry staple in households across the globe. You’re sure to find a jar of tomato sauce, some canned vegetables and fish, and perhaps some frozen veggies in the freezer.

These are minimally processed foods — not to be confused with ultra-processed foods, the nutritional bad boy on the landscape.

So how are simply processed foods different from highly processed foods? Can processed foods even be good for you? What kind of healthy swaps should be considered? Let’s get to it.

What Are Processed Foods?

A processed food is any food that has undergone some type of change before it’s ready to eat. Whether due to simply washing, dicing, canning, heating, freezing or adding ingredients to them, processed foods are those that have been changed, even in very minor ways, from their natural states.

What about ultra–processed foods? They are significantly more processed, as they’re made mostly from substances extracted from foods — like fats, starches, added sugars and hydrogenated fats.

They take up an increasingly high percentage of the American diet, at least 60 percent, as well as most other countries. And they’re not good for you. In fact, one extensive February 2024 British Medical Journal study dealt with over 10 million participants and drew on over 15 years of research. It definitively showed that highly processed foods are linked to a higher risk of adverse health outcomes, including heart disease, cognitive function and even early death

Another study points out that ultra-processed foods include food substances that are simply not used in normal cooking, for example. Think additives, preservatives, flavorings, emulsifiers and other substances.

So what’s a processed food compared to an ultra-processed food? The latter includes frozen dinners, sodas (diet, too), store-bought sweets, chips, crackers, lunch meats, fruit yogurts and most breads.

Processed foods are closer to what we consider real foods, like nut butters, homemade bread, frozen spinach and sausage — but they haven’t undergone extensive changes in order to achieve a specific taste, texture and appearance.

Although thought of as a relatively recent phenomenon, processed foods have been around for thousands of years and can be traced back to prehistoric times. In fact, processing methods like fermentation, drying, smoking and curing have long been used to enhance the flavor and extend the shelf life of foods.

In the 19th and 20th centuries, technological advancements helped bring food processing to the next level to help feed military troops. In the 1800s, for example, techniques like canning, tinning and pasteurization were all developed to make food last longer and kill off bacteria.

However, as more and more research emerges demonstrating just how much of a role diet plays in overall health, researchers have begun recommending more of a whole food diet with only minimal amounts of processed food to prevent disease and promote better health.

Why Processed Foods Are Better Than Ultra-Processed Foods

1. Fewer unnatural ingredients

While processed foods don’t always exist in their natural state, as they can be frozen, canned or mixed with a few other natural ingredients for a recipe. But they don’t include food substances like additives (like added sugars), hydrogenated fats, preservatives, flavorings and emulsifiers.

2. Much less sugar

Another British Medical Journal study about ultra-processed foods also found that 90 percent of Americans’ added sugar intake comes from these foods. In fact, sugar makes up about 21 percent of the calories in ultra-processed foods, while in processed foods, that number dwindles down to about 2.4 percent.

3. Usually not dangerous to your health and can often be healthy

Ultra-processed foods are now notoriously bad for your health. One study, for example, discovered that over a five-year period, people who consumed more ultra-processed foods had higher risks of cardiovascular disease, coronary heart disease and cerebrovascular disease.

In fact, most ultra-processed foods are high in many of the nutrients you want to avoid: added sugar, sodium, and saturated fat.

Meanwhile, minimally processed foods are good for you, when consumed as part of a healthy, well-rounded diet. They’re more nutrient-dense with fewer ingredients and additives. These can include options like extra virgin olive oil, ground meats, plain yogurt, natural nut butters, and canned and frozen vegetables and fruits that have been processed at their peak to optimize freshness and nutrition.

Of course, unprocessed foods are the healthiest options of all. These unaltered ingredients are found in their natural state. Fresh fruit, wild-caught fish, veggies, nuts and seeds all make the list of non-processed foods.

How to Tell If a Food Is Processed vs. Ultra-Processed

How can you differentiate between what are less processed foods vs. ultra-processed on your next trip to the grocery store? The easiest way to get started is by simply looking at the ingredients label.

Less processed foods have just a few ingredients listed, all of which are healthy whole foods, spices and seasonings that you can easily find in the kitchen. Heavily processed foods, on the other hand, are likely to contain an extensive list of ingredients, including food additives, preservatives, synthetic dyes and more. You probably won’t even recognize or be able to pronounce some of the ingredients.

As a general rule of thumb, try to stick to products with less than five ingredients. While this may not always be a foolproof method, it is typically a good indicator that a food may be minimally processed.

Additionally, steer clear of refined grains such as white bread, pasta and rice and opt for whole-grain varieties instead. Similarly, avoid processed meats like salami, bacon and cold cuts, and go for healthier alternatives like grass-fed beef, free-range poultry or wild-caught fish.

Added sugars or artificial sweeteners are also a dead giveaway to help you spot processed foods. Keep in mind that many processed foods also contain added sugars masquerading as health foods, including sweeteners with “natural” names, such as cane sugar, brown rice syrup, barley malt, corn syrup and agave nectar.

What are some recommended less processed foods to buy? Frozen fruit and vegetables, fermented dairy like kefir and Greek yogurt, canned sardines, wheat berry bread (like Ezekiel bread), dried fruits, nut butters, all fruit jams, brown rice, quinoa, canned beans and more.

Final Thoughts

• What are processed foods? The official processed foods definition refers to any food that has been altered in some way prior to consumption.
• Processed foods fall on a spectrum, from ultra-processed foods that are laden with extra ingredients and additives to non-processed foods that are high in nutrients and still found in their natural state.
• Not only are many ultra-processed foods often high in calories, sugar, sodium and fat, but a diet high in these unhealthy ingredients has been associated with a higher risk of cancer, heart disease and diabetes.
• Instead, you would be better served to consume less processed foods and to avoid nearly all ultra-processed foods.