The Facts on Processed Foods

More and more frequently we’re told to “eat clean” and “beware of processed foods”, but why is that?

To understand why, we need to review some definitions…what makes a food a “processed food”? According to the US Department of Agriculture (USDA), a processed food is one that has undergone any changes to its natural state; by this definition, any raw agricultural item which undergoes washing, cleaning, blanching, cutting, pasteurizing, cooking, freezing, or other procedures that modifying the food from its natural state is considered a processed food. These food items may also include additives such as flavorings, preservatives, or nutrients. By these standards, practically every food you buy at the grocery store has been processed in some way.

In 2009, a classification system was introduced to categorize processed foods based on the degree to which they have been processed called the NOVA classification system. There are four classifications under the system, including:

• unprocessed/minimally processed

• processed culinary ingredients

• processed foods

• ultra-processed foods

Unprocessed or minimally processed foods include the natural edible food parts of plants and animals. Minimally processed foods have been modified only for the purpose of preservation; these modifications do not substantially change the nutritional content of the food. Some examples include cleaning, removing inedible or unwanted parts, refrigeration, pasteurization, and fermentation. Milk, fresh fruits and vegetables, nuts, meats, and whole grains fall into this category.

Processed culinary ingredients include edible ingredients derived from a minimally processed food by grinding, milling, pressing, or refining. They are typically used to prepare minimally processed foods and thus not eaten on their own. Examples include oils from plants, seeds, and nuts, or flour from whole grains.

Processed foods include foods from either of the two previous groups that have additional ingredients such as fats, salt, or sugar. These foods usually are made from at least 2-3 ingredients and can be eaten readily without further preparation.

Ultra-processed include foods from the aforementioned groups with additional artificial colors and flavors and preservatives which increase palatability, promote shelf stability, and maintain texture. These foods are also known as “highly processed foods” and are ready to eat without any additional preparation. Examples of ultra-processed foods include breakfast cereals, chips, cookies, crackers, sugary drinks, some frozen dinners, and lunch meats.

Food processing has significant drawbacks; depending on the degree of processing, many key nutrients can be destroyed or removed. Removing the outer layers of fruits, vegetables, and whole grains may remove fiber and plant nutrients (phytochemicals) which are essential in a healthy diet. Heating foods can destroy a variety of vitamins and minerals.

As a registered dietitian nutritionist, a few recommendations I can make to cut back on ultra-processed foods include: cooking at home more often as well as utilizing food items which have been minimally processed.