What foods are not processed in the UK?

December 14, 2025 •

4 min read

According to the British Heart Foundation, a diet rich in minimally or unprocessed foods such as fruit, vegetables, fish, and nuts is recommended for lowering the risk of heart disease. Understanding what foods are not processed in the UK involves recognising whole foods that are in their natural or minimally altered state, retaining their essential nutrients.

Quick Summary

This guide details the categories of unprocessed and minimally processed foods available in the UK, from fresh produce and whole grains to certain dairy and protein sources. It explains how to identify these items using the NOVA classification system to make informed, healthier choices at the supermarket. By focusing on whole foods, consumers can enhance their diet with more nutrient-dense ingredients.

Key Points

What are not processed foods in the UK: Unprocessed or minimally processed foods include fresh or frozen fruits, vegetables, whole grains, legumes, fresh meat, and dairy without added sugars or salt.
Identifying Unprocessed Foods: The NOVA classification system categorises foods based on processing level, with Group 1 representing unprocessed items like whole fruits and vegetables, and Group 4 indicating ultra-processed products.
Supermarket Strategies: Focusing on fresh produce found on the perimeter of supermarkets and opting for whole foods with minimal, recognisable ingredients helps avoid heavily processed items.
Reading Labels: Scanning ingredient lists for shorter, more familiar ingredients and avoiding products with high levels of added sugar, salt, and preservatives is a good practice.
Benefits of Unprocessed Eating: An unprocessed diet offers benefits like higher nutrient intake, better digestion due to fibre, increased energy, and a reduced risk of chronic diseases.
Cooking at Home: Preparing meals from scratch using whole foods gives you full control over ingredients and helps you avoid additives, leading to a healthier diet.
Frozen vs. Canned: Frozen fruit and vegetables without additives are minimally processed and a cost-effective alternative to fresh produce, while canned goods require careful label-checking for added salt or sugar.

The concept of 'processed food' can be misleading, as processing can range from washing and freezing to the addition of multiple chemical ingredients. In the UK, a helpful guide to identifying what foods are not processed is the NOVA classification system, which divides foods into four categories based on the extent of their industrial alteration. The first category, unprocessed or minimally processed foods, represents items closest to their natural state.

Unprocessed and Minimally Processed Foods in the UK

Identifying unprocessed foods is key to healthier eating. These items have undergone little to no industrial processing, preserving their natural nutrients, vitamins, and fibre. For UK shoppers, a focus on the perimeter of the supermarket is a good starting point, as this is typically where the fresh produce is located.

Vegetables and Fruits

Fresh and frozen varieties of vegetables and fruits are prime examples of unprocessed foods, provided they have no added sauces or sugars. Whether from a supermarket or a local farmers' market, these items form the foundation of a healthy diet.

Vegetables: Broccoli, carrots, kale, spinach, potatoes, onions, and garlic, whether fresh or frozen.
Fruits: Apples, berries, oranges, bananas, and avocadoes, both fresh and frozen.

Grains, Pulses, and Legumes

Whole grains, pulses, and legumes are minimally processed and packed with fibre.

Whole Grains: Oats (steel-cut or rolled), brown rice, quinoa, and wholewheat flour.
Pulses and Legumes: Lentils, dried beans, chickpeas, and peas, without added salt or sugar in canned varieties.

Proteins

Lean protein sources that have not been extensively altered or preserved are considered unprocessed.

Meat and Poultry: Fresh cuts of chicken, turkey, beef, and pork from the butcher's counter.
Fish: Fresh or frozen fish and seafood, such as salmon, cod, and prawns.
Eggs: A simple, whole food protein source.

Dairy

Certain dairy products that are in a minimally altered state are suitable for an unprocessed diet.

Plain Milk and Yoghurt: Pasteurized milk and natural, unsweetened yoghurt are minimally processed.
Unsalted Butter: Though a processed culinary ingredient, unsalted butter is less altered than spreads with additives.

Healthy Fats and Oils

While technically processed culinary ingredients, certain oils and fats are considered healthy components for cooking with whole foods.

Extra Virgin Olive Oil and Rapeseed Oil: Preferred unsaturated oils for cooking and dressings.
Nuts and Seeds: Raw or dry-roasted nuts and seeds without added salt or sugar.

Unprocessed vs. Ultra-Processed: A Comparison

The NOVA system helps distinguish between different levels of processing, making it easier to see why some foods are healthier choices than others.


Feature	Unprocessed/Minimally Processed Foods	Ultra-Processed Foods
Alteration Level	Natural state or slightly altered (e.g., washed, frozen, ground).	Made with multiple industrial ingredients and additives.
Nutrient Density	High in essential vitamins, minerals, and fibre.	Low in nutrients, fibre, and can be 'empty calories'.
Ingredients	Whole foods that are easily recognizable (e.g., apple, chicken breast).	Long ingredient list often containing unfamiliar chemicals, additives, and preservatives.
Sugar/Salt/Fat	Low levels of naturally occurring sugars and sodium; healthy fats.	High in added sugars, salt, and unhealthy fats to enhance taste and shelf-life.
Health Impact	Associated with lower risk of chronic diseases.	Linked to increased risk of weight gain, heart disease, and diabetes.

Cooking with Unprocessed UK Foods

Cooking at home with unprocessed foods provides total control over ingredients and promotes a healthier diet. A simple approach is to build meals around fresh produce, whole grains, and lean proteins.

Example meal ideas:

Breakfast: A bowl of porridge made with jumbo oats, topped with fresh berries and plain yoghurt.
Lunch: A salad with leafy greens, roasted vegetables, chickpeas, and a dressing made from extra virgin olive oil and lemon juice.
Dinner: Baked salmon or chicken with roasted potatoes and a side of steamed broccoli and carrots.

For those on a budget, using frozen vegetables without additives is a convenient and cost-effective way to stick to unprocessed eating. Bulk-buying items like dried lentils and pulses can also be economical. The British Heart Foundation also recommends a Mediterranean-style diet, which heavily features these types of foods.

Identifying Additives

Reading food labels is a critical skill for anyone aiming for a low-processed diet. Ingredients are listed by quantity, so high-volume additives like sugar or salt near the top of the list are a red flag. Watch out for unfamiliar additives such as emulsifiers, thickeners, artificial sweeteners, and flavour enhancers. Choosing products with fewer, simpler, and more recognizable ingredients is always the best strategy.

Conclusion

In the UK, many foods remain unprocessed or minimally processed and are widely available. By understanding the distinctions outlined by systems like NOVA, consumers can make conscious choices to prioritise whole foods like fresh vegetables, fruits, whole grains, and lean proteins over heavily altered products. This shift not only supports better health by providing richer nutrients and fewer harmful additives but also simplifies cooking and eating. A gradual transition to an unprocessed diet is both manageable and highly beneficial, offering a clearer path to improved well-being.

Frequently Asked Questions

An unprocessed food is a food in its natural state, obtained directly from a plant or animal, with no added ingredients or chemical alterations.

No, not all processed food is bad. Minimally processed foods like frozen vegetables, pasteurised milk, and wholewheat pasta retain most of their nutrients and can be part of a healthy diet.

Canned beans are minimally processed. It is important to check the label to ensure they are packed in water with no added salt or sugar, as some brands do add these.

Yes, frozen fruit and vegetables are considered minimally processed and are a convenient, nutrient-rich option, provided they don't contain any added sauces or sugars.

Wholegrains are a better choice because they have been minimally processed, retaining more of their natural fibre and nutrients compared to refined grains, which have been stripped during processing.

Processed foods typically involve simple additions like salt or oil (e.g., cheese), while ultra-processed foods are industrial formulations containing many additives like artificial flavours, colours, and emulsifiers (e.g., snack cakes, fizzy drinks).

A good strategy is to cook more meals at home using fresh, whole ingredients. Gradually replace processed snacks with healthier alternatives like fruits, nuts, or plain yoghurt.

You can find unprocessed foods at supermarkets by sticking to the perimeter, local farmers' markets, and health food shops. They are generally in their natural form and recognisable.