What to Eat That Is Not Processed Food?

According to a study published in the British Medical Journal, a 10% increase in the consumption of ultra-processed foods was associated with a significant increase in the risk of certain cancers. Shifting your diet to focus on whole, unprocessed foods can be a powerful step towards better health, but many people are unsure where to begin.

Quick Summary

A diet rich in unprocessed food is essential for better health and energy. Focus on whole foods like fresh produce, lean proteins, and legumes. Read labels carefully and cook more at home to gain control over your diet and avoid harmful additives.

Key Points

• Focus on the Perimeter: Most unprocessed foods like fresh produce, meats, and dairy are found on the outer aisles of the grocery store.

• Read All Labels: Prioritize products with short, recognizable ingredient lists and minimal additives or added sugars.

• Embrace Whole Foods: Build your meals around fresh fruits, vegetables, legumes, whole grains, lean proteins, and healthy fats.

• Cook at Home More Often: Preparing your own meals from scratch gives you total control over the ingredients and quality.

• Choose Minimally Processed Options: For convenience, select minimally processed foods like canned vegetables (no salt added) or frozen fruits and vegetables (no sugar added).

• Understand NOVA Groups: Familiarize yourself with the NOVA food classification system to understand the degree of processing and avoid ultra-processed items.

Understanding the Spectrum of Food Processing

Before diving into a list of unprocessed foods, it's important to understand what distinguishes unprocessed from highly processed. The NOVA classification system categorizes foods based on the degree of processing, from Group 1 (unprocessed) to Group 4 (ultra-processed). This helps differentiate between a simple pasteurized milk, which is minimally processed for safety, and a sugary breakfast cereal, which is ultra-processed with numerous additives.

The Benefits of Eating Unprocessed Foods

Choosing whole foods offers numerous health advantages. These benefits extend beyond just avoiding preservatives and additives.

• Better Nutrient Quality: Unprocessed foods are rich in natural vitamins, minerals, fiber, and antioxidants that are often lost during industrial processing. A single red bell pepper, for example, can provide over 100% of the recommended daily intake for vitamin C.
• Improved Digestion: The high fiber content in fruits, vegetables, and whole grains supports a healthy digestive system and promotes regularity. This can also help stabilize blood sugar levels.
• Weight Management: Foods like nuts and high-fiber produce promote a feeling of fullness, which helps curb overeating. They also tend to have fewer empty calories and less added sugar than processed snacks.
• Reduced Risk of Chronic Disease: A diet centered on whole foods is linked to a lower risk of heart disease, type 2 diabetes, and certain cancers. This is due to a reduced intake of refined sugars, unhealthy fats, and excessive sodium.
• Increased Energy Levels: Many people report feeling more energized on a whole foods diet, as it avoids the sugar-induced spikes and crashes common with processed foods.

What to Eat That Is Not Processed Food: The Shopping List

Shopping for unprocessed food is simpler than you think. The key is to focus on the perimeter of the grocery store, where fresh and minimally processed items are typically located.

Fresh Produce: Fruits and Vegetables

This is the cornerstone of an unprocessed diet. Choose fresh, seasonal options, or opt for frozen varieties without added sauces or sugars.

• Fruits: Apples, bananas, berries, oranges, and melons.
• Vegetables: Leafy greens, broccoli, carrots, peppers, and starchy root vegetables like potatoes and sweet potatoes.

Proteins

For protein, opt for fresh, lean sources that haven't been heavily altered.

• Meat and Poultry: Fresh cuts of chicken, turkey, beef, and pork.
• Seafood: Wild-caught or fresh fish and other seafood.
• Eggs: A versatile and nutrient-dense option.
• Legumes: Dried or canned beans, lentils, and chickpeas (rinse thoroughly to remove excess sodium).

Whole Grains and Starches

• Grains: Brown rice, quinoa, steel-cut oats, and barley.
• Pasta and Bread: Look for 100% whole grain varieties with minimal, recognizable ingredients.
• Potatoes and Sweet Potatoes: Excellent as a starchy base.

Dairy and Alternatives

• Dairy: Plain, unsweetened Greek yogurt and pasteurized milk.
• Dairy Alternatives: Unsweetened almond milk or coconut milk.

Healthy Fats

• Nuts and Seeds: Almonds, walnuts, chia seeds, and flaxseeds.
• Oils: Extra virgin olive oil, coconut oil, and avocado oil.
• Avocados: An excellent source of monounsaturated fat.

Unprocessed vs. Ultra-Processed Food: A Comparison

Feature	Unprocessed Food	Ultra-Processed Food
Ingredients	Few, natural ingredients. Often a single component like an apple, a chicken breast, or oats.	Multiple artificial ingredients, including preservatives, flavorings, and emulsifiers.
Nutrient Density	High in natural vitamins, minerals, and fiber.	Stripped of natural nutrients, often fortified with synthetic vitamins.
Satiety	High in fiber and protein, promoting feelings of fullness and preventing overeating.	Engineered to be hyper-palatable, encouraging overconsumption.
Digestion	Fiber-rich content slows digestion, helping to regulate blood sugar.	Absorbed and digested quickly, leading to blood sugar spikes.
Health Impact	Associated with a lower risk of chronic diseases.	Linked to higher risks of obesity, type 2 diabetes, and heart disease.
Shelf Life	Often shorter, requiring refrigeration or canning for preservation.	Extended shelf life due to preservatives and additives.

Practical Tips for a Less Processed Diet

Making the shift to unprocessed eating can be easy with the right approach. Start with small, manageable changes.

Read Labels Thoroughly

When buying any packaged goods, read the ingredients list. The best rule of thumb is to choose products with the shortest, most recognizable list of ingredients. Look for whole grains, minimal added sugars, and low sodium levels.

Cook More at Home

Preparing meals from scratch gives you complete control over the ingredients. Simple recipes using whole foods can be both delicious and healthy. You can create homemade versions of often-processed items like salad dressings or sauces.

Plan Your Meals

Menu planning and meal prepping can prevent last-minute, unhealthy choices. By having ingredients ready and a plan for the week, you can avoid grabbing processed convenience foods.

Embrace Simple Swaps

• Instead of: Flavored yogurt with high sugar.
• Try: Plain Greek yogurt with fresh berries or a drizzle of honey.
• Instead of: Sugary breakfast cereals.
• Try: Steel-cut oats topped with nuts and seeds.
• Instead of: Chips or crackers.
• Try: A handful of unsalted almonds or vegetable sticks with hummus.

Conclusion: Making Whole Foods a Habit

Transitioning to a diet focused on what to eat that is not processed food is a powerful step toward a healthier lifestyle. By prioritizing fresh produce, lean proteins, whole grains, and healthy fats, you can significantly reduce your intake of harmful additives and reap the benefits of better nutrition. Start small, read labels, and enjoy the process of discovering new, delicious whole foods. It’s a sustainable change that offers long-term rewards for your overall well-being.

Visit the American Heart Association for more grocery shopping tips and healthy recipes.

Frequently Asked Questions

What are some examples of minimally processed foods?

Minimally processed foods include washed and cut vegetables, roasted nuts, canned tomatoes with no added salt, and frozen fruits or vegetables without added sugar.

Is all processed food bad for you?

Not all processed food is bad. Minimally processed foods, like pasteurized milk or canned beans, can be safe and healthy. The concern is primarily with ultra-processed foods that contain numerous additives, high sugar, and unhealthy fats.

How can I start eating less processed food?

Start by making small, gradual changes. Replace one processed snack with a whole food alternative, plan your meals ahead of time, and cook more meals at home to control your ingredients.

What snacks can I eat instead of processed chips or cookies?

Healthy snack options include fresh fruits, a handful of unsalted nuts, vegetable sticks with hummus, plain yogurt with berries, or roasted chickpeas.

Are frozen fruits and vegetables processed?

Frozen fruits and vegetables without added sauces, sugar, or salt are considered minimally processed. Freezing is a method used to lock in nutrients and extend shelf life, making them a healthy alternative to fresh produce.

What is the biggest sign a food is ultra-processed?

A food is likely ultra-processed if it has a long ingredient list containing items you wouldn't typically use in home cooking, such as high-fructose corn syrup, hydrogenated oils, or artificial flavorings.

Can eating unprocessed food help with weight loss?

Yes, many unprocessed foods are higher in fiber and protein, which can increase satiety and help reduce overall calorie intake. This can be very beneficial for weight management.