Unpacking the definition of processed food
Most of the food we consume has been processed in some way, meaning it has been altered from its natural state. This can involve anything from basic actions like washing and cutting to complex industrial techniques. A common misconception is that all processed food is unhealthy, but the reality is more nuanced. A more helpful approach is to understand the different levels of processing, which can help in making informed decisions about our diet.
The NOVA classification system, developed by researchers in Brazil, categorizes foods into four distinct groups based on the nature, extent, and purpose of the industrial processes they have undergone.
The four NOVA food categories
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Group 1: Unprocessed or Minimally Processed Foods. These foods are either in their natural state or have been altered in a way that doesn't add salt, sugar, oils, or fats. Minimal processing, such as washing, chilling, freezing, or pasteurizing, is applied to extend shelf life and make food safe and convenient.
- Examples include fresh and frozen fruits and vegetables, eggs, fresh milk, and dried beans.
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Group 2: Processed Culinary Ingredients. These are substances derived from Group 1 foods or from nature through processes like pressing, refining, and grinding. They are typically used in kitchens to season and cook foods rather than being consumed alone.
- Examples include olive oil, salt, and sugar.
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Group 3: Processed Foods. These are relatively simple products made by adding Group 2 ingredients (salt, oil, sugar) to Group 1 foods. The aim is to preserve the food or make it more palatable.
- Examples include canned vegetables, freshly made bread with a few ingredients, cheese, and salted nuts.
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Group 4: Ultra-Processed Foods. These industrial formulations are made from multiple ingredients, including substances extracted from foods (fats, starches) and additives like colors, flavorings, emulsifiers, and preservatives. They are often designed to be ready-to-eat or ready-to-heat, highly palatable, and have a long shelf life.
- Examples include packaged snacks, breakfast cereals, soft drinks, frozen dinners, and many reconstituted meat products like sausages and nuggets.
The nutritional and health implications
Understanding the degree of processing is vital because nutritional value can change dramatically as food moves through the NOVA categories. While some processing can be beneficial—like pasteurizing milk to kill harmful bacteria or fortifying cereals with vitamins—ultra-processing often correlates with a less favorable nutritional profile. Diets high in ultra-processed foods have been linked to a higher risk of health conditions such as obesity, heart disease, and type 2 diabetes.
Ultra-processed foods are typically high in added sugars, unhealthy fats, and sodium, while being low in fiber and micronutrients. The complex combination of additives and hyper-palatability can also encourage overconsumption, as one study found that participants on an ultra-processed diet consumed around 500 more calories per day than those on an unprocessed diet.
How to spot and manage processed foods
Becoming a savvy consumer starts with reading food labels. A long ingredient list with unfamiliar chemical names, numerous forms of sugar (like high-fructose corn syrup, maltodextrin), or emulsifiers is a major indicator of an ultra-processed item. Focusing on whole and minimally processed foods, and using processed culinary ingredients sparingly, forms the foundation of a healthier eating pattern.
Ultra-Processed vs. Less Processed Foods
| Feature | Ultra-Processed Food | Less Processed Food (Minimally/Processed) |
|---|---|---|
| Ingredients | Long list, often includes additives like emulsifiers, stabilizers, artificial flavors, and preservatives. | Short, recognizable list; mainly whole foods with minimal added salt, sugar, or oil. |
| Palatability | Highly palatable, engineered to be irresistible and encourage overconsumption. | Palatability comes from natural flavors and basic seasoning, not industrial additives. |
| Nutritional Profile | Often high in calories, saturated fat, sodium, and added sugars, low in fiber and micronutrients. | Higher in fiber, vitamins, and minerals; more nutrient-dense. |
| Appearance | Often transformed into shapes and textures not found in nature (e.g., cheese puffs, chicken nuggets). | Retains or closely resembles the natural appearance of the whole food (e.g., canned beans, whole wheat bread). |
| Convenience | Ready-to-eat or ready-to-heat, designed for maximum convenience and long shelf life. | May require some preparation (e.g., cooking canned vegetables), but is still convenient. |
Conclusion: A balanced approach to understanding processed food
While the term "processed food" covers a broad and sometimes confusing range, using classification systems like NOVA provides a useful framework. The goal should not be to completely eliminate all processed foods, but rather to understand their level of alteration and make deliberate choices. Minimally processed foods, like frozen fruits and vegetables, offer convenience and are nutritious additions to any diet. The real concern lies with ultra-processed foods, which are engineered formulations high in additives and low in nutrients. By prioritizing whole and minimally processed foods and consciously limiting highly processed items, it is possible to build a healthier and more balanced eating pattern. Consumers should learn to read ingredient labels and be aware of deceptive marketing, opting for items with fewer, more familiar ingredients whenever possible. Understanding the difference is the first step toward reclaiming control over your diet and your health.
International Agency for Research on Cancer: Processed Meat and Colorectal Cancer
