What Food Can I Eat That Isn't Processed?: A Complete Guide to Whole Foods

October 20, 2025 •

5 min read

According to a 2019 study published in Cell Metabolism, participants who ate a diet of whole, unprocessed foods consumed fewer calories and experienced weight loss compared to those eating an ultra-processed diet. This highlights the profound impact of prioritizing whole foods and knowing exactly what food can I eat that isn't processed to improve your overall health.

Quick Summary

This guide provides a comprehensive list of unprocessed and minimally processed food options, offering practical advice for selecting whole foods. It covers the benefits of reducing processed food intake, includes tips for smarter grocery shopping, and suggests easy recipe ideas to help you transition toward a healthier diet.

Key Points

Identify the different levels of processing: Not all processed foods are bad, but ultra-processed foods should be limited due to high levels of sugar, salt, and artificial additives.
Prioritize nutrient-dense foods: Unprocessed foods like fruits, vegetables, and whole grains retain essential vitamins, minerals, and fiber, contributing to better overall health.
Make smart shopping choices: Stick to the supermarket perimeter where whole foods are typically located and always read ingredient labels, opting for shorter, recognizable lists.
Meal prep to avoid convenience foods: Preparing meals and snacks in advance with whole ingredients helps prevent reliance on highly processed, ready-to-eat options.
Cook at home to control your ingredients: Cooking allows you to manage the quality of your food, from the types of fats you use to the amount of salt and sugar added.
Embrace gradual change: Transitioning to a whole-foods diet doesn't need to happen overnight; making small, sustainable changes over time is more effective for long-term success.

Understanding the Spectrum of Food Processing

To make healthier dietary choices, it's important to understand that not all processed foods are created equal. The NOVA food classification system categorizes foods into four groups, ranging from unprocessed to ultra-processed. While some processing—like freezing vegetables or pasteurizing milk—retains most of a food's nutritional value, ultra-processed foods are the ones to limit. These are often packed with added sugars, unhealthy fats, sodium, and artificial additives to enhance shelf life and flavor.

What are ultra-processed foods?

Ultra-processed foods are typically manufactured with industrial ingredients and contain substances not commonly used in home cooking. They are a far cry from their natural state and often lack vital nutrients like fiber, vitamins, and minerals. Examples include sugary drinks, packaged snacks, instant noodles, and processed meats like bacon and sausages. A key takeaway is that if the ingredient list is long and full of unfamiliar terms, it's likely an ultra-processed product.

The Health Benefits of Eating Unprocessed Foods

Transitioning to a diet rich in unprocessed foods offers significant health advantages. A whole foods diet naturally provides more vitamins, minerals, fiber, and antioxidants, which are crucial for overall well-being.

Better Nutrient Quality: Whole foods are nutrient-dense, retaining their natural goodness lost in the industrial processing of other foods.
Improved Digestion: The high fiber content in fruits, vegetables, and whole grains aids digestion and promotes a healthy gut microbiome.
Weight Management: Whole foods are often more filling due to their fiber and protein content, helping to curb overeating and manage weight effectively.
Reduced Risk of Chronic Diseases: Diets focusing on whole foods are linked to a lower risk of heart disease, type 2 diabetes, and certain cancers.
Stable Energy Levels: Without the high sugar content of processed foods, you can avoid energy spikes and crashes, leading to more stable energy throughout the day.

A Comprehensive List of Unprocessed Foods

Knowing what to buy is the first step towards a cleaner diet. Here is a list of food categories to focus on during your next grocery trip.

Fruits and Vegetables

These are the most fundamental unprocessed foods. Choose fresh or frozen options without added sauces or sugars. For example:

Fruits: Apples, bananas, berries, oranges, mangoes, avocados, pineapple.
Vegetables: Leafy greens (spinach, kale), broccoli, carrots, sweet potatoes, bell peppers, onions, garlic, mushrooms.
Frozen Produce: Convenient and equally nutritious as fresh. Just check the label for added ingredients.

Whole Grains

Steer clear of refined grains and opt for nutrient-rich whole grains. Note that while cooked, these are still considered minimally processed.

Whole Grains: Brown rice, quinoa, oats (steel-cut or rolled), barley.
Whole-Wheat Products: 100% whole-wheat bread, whole-wheat pasta (look for short ingredient lists).

Proteins

Choose lean protein sources in their most natural state.

Meat and Poultry: Fresh cuts of chicken, turkey, beef, and pork.
Fish and Seafood: Fresh or frozen fish, like salmon and shellfish.
Eggs: A versatile and protein-rich unprocessed option.
Legumes: Dried or canned beans (black beans, chickpeas, lentils). When buying canned, look for low-sodium or no-salt-added versions.

Nuts and Seeds

These are excellent sources of healthy fats and fiber. Always choose raw or dry-roasted and unsalted varieties.

Nuts: Almonds, walnuts, cashews, pecans.
Seeds: Sunflower seeds, chia seeds, flax seeds, pumpkin seeds.
Nut Butters: Opt for brands with minimal ingredients—just nuts and salt.

Dairy and Dairy Alternatives

Plain, minimally processed dairy can be a part of a whole foods diet.

Dairy: Plain yogurt (Greek or regular), milk, unprocessed cheese (like mozzarella or feta).
Alternatives: Unsweetened almond, oat, or soy milk (check labels for minimal additives).

Fats, Oils, and Condiments

Natural fats and oils are best for cooking, and simple ingredients can create clean condiments.

Oils: Extra virgin olive oil, avocado oil, coconut oil.
Condiments: Use homemade vinaigrettes instead of store-bought dressings. Spices, herbs, and lemon juice can flavor dishes naturally.

Comparison Table: Processed vs. Unprocessed Foods


Feature	Ultra-Processed Food Example	Unprocessed/Minimally Processed Alternative	Key Difference
Ingredient List	Long, with complex chemicals and additives (e.g., chicken nuggets).	Short, recognizable ingredients (e.g., fresh chicken breast).	Transparency and simplicity of ingredients.
Nutrient Density	Often low in nutrients, fiber, and vitamins due to refinement (e.g., sugary cereal).	High in essential vitamins, minerals, and fiber (e.g., oatmeal with fresh fruit).	Retention of natural nutrients.
Added Ingredients	Abundant in added salt, sugar, fats, and artificial flavors (e.g., packaged cookies).	No added sugar, salt, or artificial additives (e.g., fresh fruit, raw nuts).	Presence of artificial additives vs. natural state.
Digestibility	Highly refined and quick to digest, leading to blood sugar spikes (e.g., white bread).	Higher in fiber, taking longer to digest and providing sustained energy (e.g., 100% whole wheat bread).	Slower, more stable digestion.
Health Impact	Associated with weight gain and increased risk of chronic diseases (e.g., fast food meals).	Linked to improved health outcomes and reduced disease risk (e.g., homemade whole grain meals).	Overall impact on long-term health.

Practical Tips for Transitioning

Making the switch to a diet of mostly unprocessed foods can feel daunting, but it doesn’t have to be an all-or-nothing approach. Start with small, manageable steps.

Shop the Perimeter: In most supermarkets, the produce, meat, and dairy sections are on the perimeter, while the middle aisles are full of packaged, processed foods. Focus your shopping cart on the outside lanes.
Read Labels: Become a "label detective" and prioritize products with short ingredient lists that you can recognize. The fewer ingredients, the better.
Meal Prep: Dedicate time to prepare meals and snacks in advance. This prevents impulsive, unhealthy choices when you are pressed for time.
Embrace Cooking at Home: When you cook from scratch, you control every single ingredient. Start with simple recipes and build from there. BBC Good Food offers a fantastic collection of whole food recipes for inspiration.
Stay Hydrated: Replace sugary sodas and juices with water. Infuse it with fresh fruit or herbs for flavor.

Sample Easy Unprocessed Meals

Breakfast: Overnight oats with berries and nuts.
Lunch: A large salad with leafy greens, quinoa, roasted vegetables, and a simple olive oil and lemon juice dressing.
Dinner: Sheet pan chicken with sweet potatoes and broccoli.
Snack: A handful of raw almonds or a piece of fruit.

Conclusion

Making a conscious effort to consume foods that aren't processed is one of the most impactful steps you can take for your health. While eliminating all processed food is nearly impossible and unnecessary, reducing your intake of ultra-processed items and focusing on whole, minimally processed ingredients is a highly effective strategy. By embracing a diet rich in fruits, vegetables, whole grains, lean proteins, and healthy fats, you can enjoy better digestion, stable energy, and a significantly reduced risk of chronic diseases. Start with small, sustainable changes today, and your body will thank you for it.

Frequently Asked Questions

Processed food has been altered from its natural state, which can range from minimal changes like washing or freezing to heavy industrial modifications involving added salt, sugar, and artificial ingredients. Unprocessed food is consumed in or close to its natural state.

Frozen fruits and vegetables are considered minimally processed. As long as they don't contain added sauces, sugars, or preservatives, they are a great, nutrient-rich option and a valid part of an unprocessed diet.

To spot ultra-processed foods, look for a long list of ingredients that includes unfamiliar chemical names, preservatives, sweeteners, or flavorings. These foods often have a long shelf life and are ready to eat with minimal preparation.

Easy unprocessed snack options include fresh fruit, raw or dry-roasted nuts and seeds, plain yogurt with berries, vegetables with hummus, or hard-boiled eggs.

It is not necessary or realistic to eliminate all processed foods. The goal is to reduce your intake of highly or ultra-processed items and to make whole, minimally processed foods the foundation of your diet. Small, consistent changes are more sustainable.

Unprocessed grains include brown rice, quinoa, oats, and barley. When buying bread or pasta, look for products made with 100% whole grain and with a short, simple ingredient list.

Yes, canned beans are considered minimally processed and can be part of a healthy diet. To minimize additives, look for canned beans with no added salt or rinse them thoroughly before use.

Most restaurant meals are considered more processed than home-cooked food, as ingredients and additives are not transparent. Cooking at home allows you to control exactly what goes into your meal and is the best way to ensure an unprocessed diet.