What Are Examples of Whole Foods and Processed Foods?

December 19, 2025 •

4 min read

According to the American Medical Association, a higher intake of ultra-processed foods is linked to an increased risk of obesity, type 2 diabetes, and cardiovascular disease. Understanding what are examples of whole foods and processed foods is crucial for making informed dietary choices that support long-term health.

Quick Summary

This guide details the differences between whole, processed, and ultra-processed foods. It provides specific examples for each category, explores how processing impacts nutritional value, and offers practical advice for incorporating more natural foods into your diet.

Key Points

Whole foods are unprocessed: They exist in their natural or minimally altered state, providing maximum nutrient density.
Processing occurs on a spectrum: Not all processed foods are bad, but ultra-processed foods, with many additives, pose the most health risks.
Nutrient density is key: Whole foods are packed with vitamins, minerals, and fiber, while ultra-processed foods often provide empty calories.
High fiber promotes satiety: The natural fiber in whole foods helps you feel full longer, which aids in weight management.
Additives and sugars are a concern: Ultra-processed foods contain added sugars, salt, and artificial ingredients that can negatively impact health.
Dietary choices impact long-term health: Choosing whole foods over ultra-processed ones can lower the risk of chronic diseases like diabetes and heart disease.
Reading labels empowers you: A simple, short ingredient list is often a good indicator of a less-processed, healthier food choice.

Navigating the modern food landscape can be confusing, with a wide range of options marketed as healthy or convenient. Yet, understanding the basic distinction between whole foods and processed foods is a foundational step toward better nutrition. The degree of processing is not a simple yes or no answer; it exists on a spectrum, from minimal alterations to complex industrial formulations. By recognizing where a food falls on this scale, you can better control your intake of beneficial nutrients versus additives like sugar, salt, and unhealthy fats.

The Spectrum of Food Processing

Most foods undergo some form of processing, such as washing, cutting, or freezing. The key is to understand the extent and purpose of that processing. The NOVA classification system, developed by researchers in Brazil, categorizes foods into four groups based on their level of processing. This helps differentiate between simply canned vegetables and heavily engineered snack foods.

What Are Whole Foods?

Whole foods are those that are unprocessed and unrefined, or have undergone minimal processing that does not fundamentally change their nutritional profile. They are found as close to their natural state as possible, retaining their natural fiber, vitamins, and minerals.

Here are some examples of whole foods:

Fruits: Fresh or frozen apples, berries, bananas, oranges, and pears.
Vegetables: Fresh or frozen broccoli, spinach, carrots, squash, and leafy greens.
Whole Grains: Brown rice, quinoa, rolled oats, millet, and whole wheat.
Legumes: Lentils, chickpeas, black beans, and kidney beans.
Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds.
Animal Products: Fresh meat, poultry, fish, and eggs.

What Are Processed Foods?

Processed foods are typically made by adding ingredients like salt, sugar, and oils to minimally processed foods. This is often done for preservation, to enhance flavor, or for convenience. While not inherently unhealthy, it is important to be mindful of added ingredients.

Examples of processed foods include:

Canned Goods: Canned vegetables with added salt or fruits canned in sugary syrup.
Cheeses and Yogurts: Plain yogurt or cheese is minimally processed, but flavored versions with added sugar or fillers are more processed.
Breads: Some types of bread are processed, particularly those made with refined flour.
Cured Meats: Bacon, sausage, and deli meats.

What Are Ultra-Processed Foods?

Ultra-processed foods are multi-ingredient industrial formulations with little to no intact whole foods. They are characterized by additives, preservatives, artificial flavors, and textures. These products are often designed for maximum convenience, palatability, and a long shelf life.

Examples of ultra-processed foods include:

Sugary Beverages: Sodas, sweetened juices, and energy drinks.
Packaged Snacks: Chips, cookies, and candy.
Ready-to-Eat Meals: Instant noodles, frozen pizzas, and microwave dinners.
Sweets: Ice cream and various pastries.
Breakfast Cereals: Many sweetened cereals contain high amounts of sugar and refined ingredients.

Whole Foods vs. Ultra-Processed Foods: A Comparison


Feature	Whole Foods	Ultra-Processed Foods
Nutrient Density	Rich in vitamins, minerals, antioxidants, and fiber.	Often poor in nutrients, high in calories (empty calories).
Fiber Content	High in natural dietary fiber, which aids digestion.	Low in fiber due to refining and processing.
Satiety	More filling due to high fiber and water content, promoting sustained energy.	Less satiating, leading to overeating and blood sugar spikes.
Additives	Minimal or no additives, preservatives, or artificial ingredients.	Contains additives, preservatives, artificial flavors, and colors.
Health Impact	Linked to reduced risk of chronic diseases like heart disease and diabetes.	Associated with higher risks of obesity, type 2 diabetes, and cardiovascular disease.
Ingredients	A short, simple ingredient list, often just the food itself.	Long, complex ingredient list, often with unpronounceable terms.

How to Make Healthier Choices

Shifting your diet towards more whole foods doesn't have to be overwhelming. Small, deliberate changes can have a significant impact over time. Here are some practical tips to guide you:

Shop the perimeter: Grocery stores typically place fresh, whole foods like produce, dairy, and meat around the outside aisles. The central aisles are usually filled with packaged, processed items.
Read the ingredient list: A general rule of thumb is that the fewer and more recognizable the ingredients, the better. Look for items with a short, simple list of ingredients that you would use in your own kitchen.
Prioritize minimally processed options: Opt for frozen fruits and vegetables, canned beans with no added salt, or whole-grain breads as alternatives to fresh when convenience is needed.
Cook at home: Preparing meals from scratch gives you full control over the ingredients, allowing you to avoid excessive salt, sugar, and unhealthy fats. This can also be a relaxing and rewarding activity.
Meal preparation: Spending a few hours preparing meals and snacks for the week can reduce the temptation to reach for pre-packaged, ultra-processed options when you're short on time.
Stay hydrated with water: Replace sugary drinks like soda and fruit juice with water to reduce your intake of empty calories and added sugars.

Conclusion: Making Informed Choices for Your Health

Distinguishing between whole foods and processed foods is a critical step for anyone looking to improve their diet and overall health. While all processing isn't bad, it’s important to recognize that heavily engineered, ultra-processed foods often come at the cost of vital nutrients. By focusing on incorporating more whole, natural foods into your meals, you can enjoy a diet rich in fiber, vitamins, and minerals that supports weight management, reduces chronic disease risks, and boosts overall well-being. The journey toward better eating is a series of small, conscious choices, and understanding your food is the best place to start. For more information on the health implications of ultra-processed foods, the American Medical Association provides valuable resources on their website.

Frequently Asked Questions

Minimally processed food has been altered slightly without changing its nutritional profile, such as washing or freezing produce. Ultra-processed food involves heavy industrial processing, adding large amounts of sugar, salt, and fat, often stripping the food of its natural nutrients.

Yes, frozen fruits and vegetables are considered minimally processed whole foods. Freezing is a preservation method that locks in nutritional value without adding undesirable ingredients, making them a great alternative to fresh produce.

Look for foods with long ingredient lists containing unfamiliar chemical names, artificial colors or flavors, added sugar (e.g., high-fructose corn syrup), and high sodium content. These products are often found in boxes and bags in the center aisles.

While whole wheat bread is a better choice than white bread, it is still a processed food. The whole grain is milled into flour and then combined with other ingredients. True whole foods would be the whole grain itself, like a brown rice or quinoa grain.

Whole foods are typically higher in fiber and water, and lower in calories and energy density. This combination helps you feel full and satisfied for longer, reducing the temptation to overeat.

Yes, some processed foods, like pasteurized milk, canned tuna, or plain yogurt, can be part of a healthy diet. The goal is to focus on moderation and prioritize whole and minimally processed options, while minimizing the intake of ultra-processed items.

Regular consumption of ultra-processed foods is linked to several negative health outcomes, including increased risk of obesity, cardiovascular disease, type 2 diabetes, and metabolic syndrome. They are often high in unhealthy fats, sugar, and sodium, and low in beneficial nutrients.