What is more processed? Decoding Food Processing Levels

November 21, 2025 •

3 min read

A study by the American Medical Association states that over half of adults' caloric intake in the US comes from ultra-processed foods. Understanding what is more processed begins with recognizing the various degrees of alteration in food, moving away from its natural state.

Quick Summary

This article explores the spectrum of food processing, from minimally altered whole foods to complex ultra-processed products. The different levels of processing and their associated health implications are explored and explained.

Key Points

Processing Spectrum: Food processing ranges from minimal alterations to extensive industrial formulation.
Minimally Processed: These foods, such as fresh or frozen vegetables, retain most of their nutritional value.
Ultra-Processed: These are complex industrial products with many additives, designed for convenience, flavor, and shelf-life, often at the expense of nutrition.
Ingredient List: A long ingredient list with unfamiliar chemical names is a key indicator of an ultra-processed food.
Health Impacts: High consumption of ultra-processed foods is linked to increased risks of chronic diseases.
Informed Choices: Making healthier decisions involves reading labels, prioritizing whole foods, and understanding the different levels of processing.

Understanding the Spectrum of Food Processing

The term “processed food” often brings to mind unhealthy options, but the reality is more complicated. Processing food is not inherently negative, as humans have used methods like cooking and fermentation for centuries to make food safer. The degree of processing is key, and is best illustrated using a classification system like NOVA. This system, developed by Brazilian researchers, categorizes foods into four distinct groups based on the nature, extent, and purpose of their processing.

Minimally Processed vs. Ultra-Processed

Answering the question, "What is more processed?", requires comparing foods across the NOVA categories. The least processed foods are in their natural state or with only minor changes for preservation or convenience, like washing or freezing. Frozen broccoli is a good example, as it retains most of its nutritional value. Ultra-processed foods are industrially formulated and bear little resemblance to their original ingredients. These are often designed for enhanced palatability, long shelf-life, and convenience, and they contain numerous additives.

Lists of examples help illustrate this difference:

Minimally Processed Foods: Fresh or frozen fruits and vegetables, dried beans, plain yogurt, roasted nuts, pasteurized milk, eggs, whole grains.
Processed Culinary Ingredients: Oils, butter, salt, sugar, and spices.
Processed Foods: Canned vegetables with salt, simple breads, cheese, and cured fish.
Ultra-Processed Foods: Sugary drinks, instant noodles, frozen pizzas, candy, pre-packaged snacks, and many breakfast cereals.

The Health and Nutritional Implications

The health impact of food processing is a central part of the debate. Minimally processed foods preserve nutrients and fiber, while extensive processing can strip away these beneficial components. Manufacturers often add large amounts of salt, unhealthy fats, and sugar to ultra-processed products to improve flavor and shelf-life. This combination can lead to weight gain and increase the risk of chronic diseases like type 2 diabetes and cardiovascular disease. The additives themselves, such as emulsifiers and sweeteners, may also negatively impact gut bacteria and promote inflammation.

Furthermore, the “hyper-palatability” of ultra-processed foods is a significant concern. These items are designed to bypass the body’s fullness signals, leading to overconsumption. In a 2019 clinical trial at the National Institutes of Health, participants on an ultra-processed diet consumed more calories and gained weight compared to those on a minimally processed diet.

Decoding Food Labels

Understanding food labels is a practical skill for determining food processing levels. The ingredients list is a key indicator. A short list of recognizable, whole food ingredients suggests minimal processing, while a long list with chemical names indicates ultra-processing. Ingredients are listed by weight, so checking the first few items reveals whether the product contains unhealthy additions. It’s also important to focus on the nutritional facts panel for added sugars and sodium.


Feature	Minimally Processed Foods	Ultra-Processed Foods
Primary Ingredients	Whole foods (fruits, vegetables, grains, meat)	Industrial ingredients, food extracts, additives
Ingredients List	Short and recognizable	Long, with many unfamiliar chemical names
Nutritional Profile	High in fiber, vitamins, and minerals	Often high in added sugar, salt, and unhealthy fats
Shelf-Life	Shorter; perishable	Long; stable for months or years
Additives	Few to none (e.g., ascorbic acid for color)	Colors, flavors, emulsifiers, preservatives, sweeteners
Purpose	Safety, preservation, convenience	Profit, convenience, flavor enhancement, texture modification

Making Healthier Choices

Completely eliminating processed foods may not be realistic, but reducing ultra-processed items is achievable and beneficial for health. Focusing on whole and minimally processed foods, cooking at home, and being a mindful consumer are excellent strategies. Many health experts recommend shopping the perimeter of the grocery store and using caution in the center aisles. For more resources, Harvard's T.H. Chan School of Public Health offers extensive guides on healthier eating.

Conclusion

The degree to which a food is processed has a significant impact on its nutritional content and overall health. Distinguishing between a minimally processed frozen fruit and a heavily altered energy bar is essential for making informed dietary choices. Consumers have power through purchasing decisions and the ability to decode food processing levels by understanding what is on the package. By prioritizing whole and minimally processed options, it’s possible to improve diet quality and long-term health.

Harvard's T.H. Chan School of Public Health provides extensive guides on healthier eating.

Frequently Asked Questions

Processed foods add ingredients like salt or oil to whole foods (e.g., cheese). Ultra-processed foods are industrial formulations with additives that barely resemble their original ingredients (e.g., instant noodles).

No. Minimally processed foods like frozen fruits and vegetables or whole-wheat flour are processed to ensure safety and extend shelf-life, while retaining most of their nutritional value.

Look for a long list of ingredients with chemical names or artificial flavors. If sugar, salt, or unhealthy fats are near the top, the food is likely highly processed.

They are often high in added sugar, salt, and unhealthy fats and are low in fiber and micronutrients. They are also engineered to be hyper-palatable, which can lead to overconsumption.

Examples include fresh fruits and vegetables, bagged salad greens, frozen produce, plain yogurt, roasted nuts, dried legumes, whole grains, eggs, and fresh meats.

Yes, many minimally processed foods can be part of a healthy diet. The American Heart Association recommends choosing lower-sodium and lower-sugar versions of processed items and focusing on whole foods.

The NOVA system sorts foods into four groups based on their degree of processing: Unprocessed/Minimally Processed, Processed Culinary Ingredients, Processed Foods, and Ultra-processed Foods.