Processed Food: Clearing Up the Confusion in 2025

Walk through any grocery store, and you’ll notice the word “processed.” A lot of the time, it’s used like it’s a bad thing. You might see products proudly labeled “unprocessed” or hear advice to “avoid processed foods altogether.” But what does that even mean? And is it really that simple?

The truth is, most of the food you eat is processed in some way. Washing, chopping, freezing, fermenting, pasteurizing, and even mixing ingredients together. All of these count as processing. It’s not always about junk food or factory-made meals. Sometimes, processing just makes food safer, tastier, or more convenient for your day-to-day life.

Here’s something else you might not know: processed foods make up more than half the calories people eat in many countries¹. However, the real issue isn’t whether food is processed – it’s how it’s processed and what goes into it. This article will help you sort through the noise and understand what processed food really means for your health and your plate.

What Is Processed Food? 🤔

Put simply, processed food is any food that’s been changed in some way from its original form. That can mean washing, chopping, cooking, freezing, drying, canning, or adding ingredients like salt, sugar, or preservatives. Processing can happen in your own kitchen or in a factory.

So, while the word “processed” might sound negative at first, processing is often what makes food safer, more nutritious, and easier for you to enjoy.

The NOVA Classification System² 📃

To help make sense of processed foods, researchers came up with something called the NOVA classification system³. It sorts food into 4 groups based on how much processing it’s been through – not necessarily on how healthy it is. Here's a quick breakdown:

• 🥦 Group 1: Unprocessed or Minimally Processed Foods
  These are foods that are pretty much in their natural state. Think fresh fruit, vegetables, eggs, plain yogurt, raw nuts, and frozen veggies with nothing added.

• 🧂 Group 2: Processed Culinary Ingredients
  These are ingredients you usually use when cooking. Things like oil, salt, sugar, and butter. These are often made by pressing, refining, or milling something from Group 1.

• 🧀 Group 3: Processed Foods
  These are made by adding Group 2 ingredients to Group 1 foods. Examples include canned beans with salt, cheese, and homemade-style bread. They're usually still recognizable as real food and often made with just a few ingredients.

• 🥤 Group 4: Ultra-Processed Foods (UPFs)
  These are foods that go through multiple steps and contain additives, flavorings, preservatives, or ingredients you wouldn’t usually use at home. Think soft drinks, packaged snacks, sugary cereals, frozen pizzas, or shelf-stable ready meals.

The NOVA system is helpful in many ways, but it’s not perfect³. For example, a whole grain sandwich loaf and a frosted donut might both be labeled ultra-processed, yet they’re very different when it comes to nutrition. That can be confusing.

Here’s the thing: not all processing is bad. Some processed foods, like hummus, plain frozen vegetables, or fortified cereal, can be just as nutritious as homemade versions, or even more so. Frozen veggies, for instance, are often picked and frozen at peak ripeness, locking in nutrients.

Processed vs. Ultra-Processed: What’s the Difference? 🆚

Not all processing is the same. Some processing is necessary and even helpful. For example, like freezing vegetables to keep them fresh and nutritious. This kind of processing makes food safer and easier to enjoy without changing its basic nature.

On the other hand, ultra-processed foods (often called UPFs) go way beyond that. They usually contain ingredients you wouldn’t find in your kitchen, like artificial flavors, preservatives, or strange additives. Plus, many of these foods have high levels of saturated fat, sugar, and salt, which can be harmful if you eat too much.

Here are some common ultra-processed foods you might see on store shelves:

Knowing the difference helps you make smarter choices. It’s okay to enjoy some ultra-processed foods now and then. But it’s best to balance them with whole or minimally processed foods that nourish your body.

How to Identify Ultra-Processed Foods 🕵️

One of the easiest ways to spot ultra-processed foods is by reading the ingredient list. If it’s super long or full of ingredients you don’t recognize, that’s a red flag.

Here’s a simple rule to follow: try the “5-ingredient rule.” If a product has more than 5 ingredients, especially if many sound artificial or chemical-y, it’s probably ultra-processed. Look out for words like emulsifiers, artificial flavors, preservatives, or colorings. These are often added to make ultra-processed foods last longer or taste stronger.

Common ultra-processed ingredients include:

• 🍬 High-fructose corn syrup (HFCS)

• 🧪 Artificial sweeteners (aspartame, sucralose)

• 🌈 Artificial flavors and colors (like Red 40 or Yellow 5)

• 🧂 Monosodium glutamate (MSG)

• 🛢️ Hydrogenated or partially hydrogenated oils (trans fats)

• 🌾 Maltodextrin

• 🧴 Emulsifiers (soy lecithin, mono- and diglycerides)

• 🧊 Preservatives (sodium nitrite, BHA, BHT)

• 🥔 Modified starches

Are All Processed Foods Bad? 👎

You might think processed automatically means bad, but that’s not true. Some processing actually makes food healthier, safer, and easier to enjoy.

Take frozen veggies or canned tomatoes, for example. They’re minimally processed and can be just as nutritious as fresh. Frozen vegetables get picked and frozen at their peak, locking in vitamins. Canned tomatoes are great for cooking and last a long time without losing quality.

Processing can also help you hit your 5-a-day fruit and veg goals. Fortified plant milks add extra nutrients like calcium and vitamin D. Pasteurization makes milk safe to drink. Fermentation creates probiotic-rich foods like yogurt and sauerkraut.

Sometimes, a little processing saves you time and reduces waste without sacrificing nutrition. But you also want to be careful with foods that offer convenience at the expense of nutrition, like pizza or sugary snacks.

Here’s a quick look at the pros and cons of processed foods:

Good Processed Food Options to Keep on Hand 👌

• ❄️ Frozen fruit & vegetables

• 🍞 Whole grain bread

• 🍝 Wholewheat pasta

• 🥣 Rolled oats

• 🥫 Canned beans

• 🐟 Canned fish (like tuna or salmon)

• 🧆 Hummus

• 🥜 Nut butters (like peanut or almond butter)

• 🥛 Pasteurized milk (cow’s or fortified plant-based milks)

• 🧀 Cheese (especially varieties with simple ingredients)

• 🍶 Plain yogurt or Greek yogurt (watch for added sugars)

Health Impacts of Ultra-Processed Foods 🧑‍⚕️

Research shows a link between eating lots of ultra-processed foods and some health problems. These include obesity⁴, type 2 diabetes⁵, and heart disease⁶. But it’s important to remember that this link doesn’t always mean ultra-processed foods cause these conditions. It could also be part of a bigger picture, including lifestyle and genetics.

Ultra-processed foods may also affect your gut health and cause inflammation⁷. Some studies suggest they can impact your mood, focus, and overall emotional well-being⁸. That’s partly because they can trigger emotional eating⁹ or create habits that are hard to break.

Another issue? Ultra-processed foods often lack important nutrients your body needs¹⁰. They can be high in calories but low in fiber, vitamins, and minerals. This makes it harder to feel full and satisfied.

5 Practical Steps to Reduce Ultra-Processed Foods 🪜

Cutting back on ultra-processed foods doesn’t mean you have to overhaul your diet overnight. The key is making gradual, sustainable changes that fit your lifestyle. Trying to do too much too fast can feel overwhelming. Plus, that’s when your old habits can sneak back in.

1. Make Gradual, Sustainable Changes 🔄️

Try replacing just 1 ultra-processed item each week. Start with the easiest swaps, and those small changes will add up faster than you think!

Here are some simple swap ideas to get you started:

Remember, the goal is to make progress, not achieve perfection. Every small step you take helps you build healthier habits that last.

2. Batch Cooking & Meal Prep Hacks 🍝

One of the best ways to cut back on ultra-processed foods? Have healthy options ready to go. Meal planning and prep doesn’t have to mean spending your whole Sunday in the kitchen. It’s more about setting yourself up for a smoother week.

Start with batch-cooking the basics:

• 🍚 Grains: Cook up a big pot of brown rice, quinoa, or wholewheat couscous.

• 🫘 Beans & legumes: Make a batch of lentils or prep canned beans (rinse and store in containers).

• 🥕 Roasted veggies: Roast a tray of carrots, sweet potatoes, broccoli, or peppers with olive oil and herbs.

These ingredients mix and match easily into bowls, wraps, stir-fries, or salads during the week. This means you're less tempted to reach for ultra-processed shortcuts.

Whole Food Meal Plan 🍽️

3. Budget-Friendly Alternatives 💵

Let’s be honest, fresh, whole foods aren’t always affordable or accessible for everyone. Time, budget, and location can all make a big difference in what ends up on your plate. It’s easy to point fingers at processed foods, but for many people, they offer a practical and necessary solution. 

The good news is that you can eat well without spending a fortune or sacrificing all your time.

Smart Budget Swaps:

• ❄️ Buy frozen fruits and vegetables: They’re just as nutritious (sometimes more so!) and often cheaper than fresh. Plus, they last longer, which means less waste.

• 🥫 Make bulk meals using pantry staples: Think canned beans, lentils, oats, tinned tomatoes, and wholegrain pasta. These ingredients are affordable, filling, and versatile.

• 💡 Watch out for the “health halo”: Some products market themselves as healthy but come with a hefty price tag and minimal nutritional benefit. Skip the overpriced protein cookies and quinoa puffs. You can make better choices with simple, whole ingredients.

And remember: not every processed food is “bad.” A microwaved baked potato with frozen broccoli is still a better option than a last-minute fast food run. Do what works best for you and your circumstances.

4. Family Meals & Picky Eaters 👨‍👩‍👧‍👦

If you’ve got kids (or just selective eaters at home), you know how tricky mealtimes can be. Steering away from ultra-processed staples isn’t always easy. You don’t have to overhaul every meal overnight. Small, gradual upgrades to familiar favorites can make a big difference without the mealtime battles.

Getting kids involved in meal prep (even just washing veggies or choosing toppings) can spark interest and reduce resistance. When they help make it, they’re more likely to eat it!

5. Eating Out & Social Events 🤝

Social occasions and restaurant meals don’t have to throw off your goals. With a few smart choices, you can still enjoy yourself and feel good about what you’re eating.

Healthier choices when dining out:

🥗 Swap fries for a side salad or steamed veggies
🍗 Choose grilled or baked options instead of fried
🧂 Ask for sauces and dressings on the side
🍞 Opt for wholegrain bread when available

These small tweaks can cut back on ultra-processed extras without taking away from the experience.

Navigating social events can be tricky when you’re trying to cut back on ultra-processed foods, but it doesn’t have to be stressful. Bringing a dish to share (like a salad, homemade dip, or veggie platter) means you’ll have at least one nutritious option to fill your plate. And if you’re offered something you'd rather skip, a simple “No thanks, I’m good for now” does the job.

FAQ

How can I identify ultra-processed foods when shopping?

Check the ingredient list. Ultra-processed foods usually have long lists with additives, artificial sweeteners, preservatives, and unfamiliar ingredients you wouldn’t cook with at home. Look out for things like high-fructose corn syrup, hydrogenated oils, and flavor enhancers.

Are some processed foods healthy?

Yes! Not all processed foods are bad. The term “processed” simply means a food has been changed from its original state. That includes freezing, drying, or canning. These can actually preserve nutrition and boost accessibility. The key is knowing how it’s been processed and what’s added.

What are the most important ingredients to avoid?

Watch out for common red-flag ingredients like high-fructose corn syrup, artificial colors and flavors, hydrogenated oils (trans fats), MSG, and emulsifiers. These are often found in packaged snacks, sugary drinks, and fast foods. When possible, choose items with short ingredient lists made up of things you’d use in your own kitchen.

How do I meal prep to reduce UPF reliance?

Start with small, manageable steps like batch-cooking grains, beans, or roasted veg once a week. Prep a few basics that you can mix and match into meals. Gradually swap UPF items with simple, home-cooked versions. For example, overnight oats instead of sugary cereal, or pasta with olive oil and veggies instead of instant noodles.

Can I eat some processed foods and still be healthy?

Most of the foods we eat are processed in some way, whether they’re chopped, cooked, frozen, or canned. What really matters is limiting ultra-processed foods (UPFs), not cutting out all processing. Minimally processed options like hummus, canned fish, frozen fruit, and nut butters can be nutritious and convenient staples.

References 

1. https://bmjopen.bmj.com/content/6/3/e009892

2. https://www.worldnutritionjournal.org/index.php/wn/article/view/5

3. https://www.sciencedirect.com/science/article/abs/pii/S0924224421004970

4. https://www.sciencedirect.com/science/article/pii/S1550413119302487

5. https://diabetesjournals.org/care/article/46/7/1335/148548

6. https://www.bmj.com/content/365/bmj.l1451

7. https://nutritionj.biomedcentral.com/articles/10.1186/s12937-025-01125-5

8. https://pmc.ncbi.nlm.nih.gov/articles/PMC9268228/

9. https://pmc.ncbi.nlm.nih.gov/articles/PMC11410752/

10. https://www.sciencedirect.com/science/article/pii/S0002916522026235#s0025