Understanding the Spectrum: What Foods Are Considered to Be Processed Foods?

According to the USDA, any raw agricultural commodity altered from its natural state is considered a processed food, a definition that covers a vast spectrum of products. It is a common misconception that all processed foods are unhealthy, but understanding the different levels of processing is key to making informed dietary choices.

Quick Summary

This guide explains the different categories of processed foods, from minimally altered items to ultra-processed products. It details the NOVA classification system, provides practical examples, and offers tips for identifying the level of processing to help consumers make healthier choices.

Key Points

• Defining Processed Foods: Processed foods are any items altered from their natural state, encompassing everything from washed vegetables to ready-to-eat meals.

• The NOVA Classification: The NOVA system categorizes foods into four levels based on their degree of processing: unprocessed/minimally processed, processed culinary ingredients, processed foods, and ultra-processed foods.

• Identifying Ultra-Processed Foods: These products are typically characterized by long ingredient lists containing industrial additives like artificial flavors, colors, and emulsifiers.

• Reading Food Labels: To identify how processed a food is, check the nutrition panel for high levels of added sugar, sodium, and unhealthy fats, and scrutinize the ingredient list for complex chemical names.

• Healthier Choices: Focus on buying whole or minimally processed foods, which retain more of their original nutrients, while limiting ultra-processed products that are often high in calories and low in nutritional value.

• Conscious Swapping: Small, intentional swaps in your diet—like choosing plain yogurt over flavored—can make a significant difference in reducing your intake of ultra-processed items.

Demystifying Food Processing with the NOVA Classification System

Many people associate "processed food" exclusively with junk food, but the reality is more nuanced. The level of processing can range from a simple action like freezing to complex industrial manufacturing. To help consumers and researchers, the NOVA system, developed by scientists in Brazil, categorizes foods into four distinct groups based on the extent and purpose of their processing. Understanding this classification is crucial for anyone interested in nutrition diet and healthier eating habits.

Group 1: Unprocessed or Minimally Processed Foods

These foods are in their natural state or have been slightly altered without adding ingredients like salt, sugar, or oil. The processing methods used simply prepare the food for storage or consumption without significantly changing its nutritional profile. These should form the foundation of a healthy diet.

Examples include:

• Fresh, frozen, or canned fruits and vegetables (canned in water)
• Raw or roasted nuts and seeds
• Dried legumes and grains
• Fresh and frozen meat, fish, and eggs
• Plain milk and yogurt

Group 2: Processed Culinary Ingredients

This category includes substances extracted from Group 1 foods or nature to be used in cooking and seasoning. They are not meant to be consumed on their own but are essential for meal preparation.

Examples include:

• Olive oil and other vegetable oils
• Sugar
• Salt
• Honey and maple syrup
• Butter

Group 3: Processed Foods

These are relatively simple foods made by adding Group 2 ingredients (like salt, sugar, or oil) to Group 1 foods. This is done to increase their durability or enhance their sensory qualities. While processed, they still resemble their original ingredients.

Examples include:

• Freshly baked bread (with few ingredients)
• Canned vegetables preserved in brine
• Salted nuts and cured meats
• Cheese
• Canned tuna or fish with added salt

Group 4: Ultra-Processed Foods

This is the category most people think of when they hear "processed food." Ultra-processed products are formulated mostly or entirely from substances derived from foods, often with minimal whole food content. They contain multiple industrial additives like artificial flavors, colors, emulsifiers, and sweeteners. These products are typically ready-to-eat or ready-to-heat, highly palatable, and low in nutrients like fiber. Diets high in ultra-processed foods are linked to various health issues, including obesity, type 2 diabetes, and heart disease.

Examples include:

• Soda and sugary drinks
• Packaged snacks like chips and crackers
• Sweetened breakfast cereals
• Mass-produced packaged bread
• Frozen meals (pizza, burritos)
• Deli meats (hot dogs, sausages)
• Packaged cookies, pastries, and candy
• Many fast food items

Reading Labels to Identify Processed Foods

To determine how processed a food is, you must look beyond the marketing on the front of the package. Examining the nutrition facts and ingredient list is the most effective strategy.

1. Check the Ingredients List: A good rule of thumb is to look for a shorter list of recognizable ingredients. If the list is long and contains many unpronounceable words, it is likely highly processed.
2. Look for Added Sugars, Sodium, and Unhealthy Fats: Scrutinize the nutrition panel for high levels of added sugar, sodium, saturated fat, or trans fat. These are common in ultra-processed products.
3. Identify Preservatives and Additives: Watch for ingredients like high-fructose corn syrup, nitrates, food dyes, and artificial flavors or sweeteners. The presence of these indicates a higher degree of processing.
4. Assess the 'Best By' Date: Products with a very long shelf life, particularly those not requiring refrigeration, often contain preservatives to extend freshness and are more likely to be ultra-processed.

Comparison of Minimally Processed vs. Ultra-Processed Foods

Feature	Minimally Processed Foods	Ultra-Processed Foods
Processing	Simple methods: washing, chopping, freezing, pasteurization.	Extensive industrial techniques: extrusion, molding, milling.
Ingredients	Few and recognizable, such as vegetables, grains, or legumes.	Many additives, including artificial colors, flavors, and preservatives.
Nutritional Content	High in natural nutrients like fiber, vitamins, and minerals.	Often stripped of original nutrients; high in calories, salt, sugar, and fat.
Original Form	Still resembles the whole food, e.g., frozen broccoli.	Does not resemble the whole food, e.g., a cheese puff.
Health Impact	Associated with healthier diets and better health outcomes.	Linked to increased risk of chronic diseases and weight gain.
Convenience	May require some preparation, but convenient options exist (pre-cut vegetables).	Extremely convenient; typically ready-to-eat or ready-to-heat.

Conclusion: Navigating the Processed Food Landscape

Processed foods are a ubiquitous part of modern life, but the key to a healthy nutrition diet lies in understanding the spectrum of processing. By using the NOVA classification system and becoming adept at reading food labels, consumers can differentiate between minimally processed products that offer nutritional benefits and ultra-processed products that should be limited. Prioritizing whole, unprocessed foods while strategically incorporating healthier, minimally processed options is a balanced approach to maintaining good health. Making small, conscious changes—like swapping sugary cereal for oatmeal with fresh fruit—can significantly improve your overall dietary pattern and well-being. For more detailed advice, consulting a registered dietitian is always recommended.

For more information on identifying processed foods, Harvard Health offers an excellent guide: The best ways to identify processed foods.

Frequently Asked Questions

Is cheese a processed food?

Yes, most cheese is considered a processed food under the NOVA system because it is made by adding salt and other substances to milk. However, it is not an ultra-processed food and can be part of a healthy diet in moderation.

Is all bread considered ultra-processed?

No. While mass-produced packaged bread is often ultra-processed due to multiple additives for extended shelf life, fresh bread made with simple ingredients like whole grain flour, yeast, and water is typically considered less processed.

How can I reduce my intake of ultra-processed foods?

You can reduce your intake by cooking more at home, choosing fresh over packaged versions of foods, making simple swaps (e.g., fresh fruit instead of cereal bars), and drinking more water instead of sugary beverages.

Are frozen fruits and vegetables processed?

Yes, frozen fruits and vegetables are considered minimally processed foods. The processing method (freezing) helps lock in nutritional quality and freshness, making them a healthy and convenient alternative to fresh produce.

What is the key difference between processed and ultra-processed foods?

The key difference is the extent and purpose of the processing. Processed foods (Group 3) involve relatively simple alterations using common culinary ingredients, while ultra-processed foods (Group 4) involve multiple intensive industrial techniques and use substances not typically found in home cooking.

Why are ultra-processed foods considered unhealthy?

Ultra-processed foods are often high in calories, added sugars, sodium, and unhealthy fats, and low in fiber and other essential nutrients. This combination is linked to an increased risk of obesity, heart disease, diabetes, and other chronic health issues.

Does processed food mean it's unhealthy?

Not necessarily. Minimally processed foods like canned tuna, frozen vegetables, and plain yogurt are still considered processed but can be part of a healthy diet. The key is to distinguish between minimal and ultra-processing.