Key takeaways
- A processed food is simply one that has been altered from its original form, and not all processed foods are unhealthy.
- Though there isn’t a single definition of “ultra-processed foods,” these foods usually have additives like salt and sugar, as well as other substances that aren’t used in typical culinary preparations.
- These additives and other substances give flavor and texture to foods, but can also increase the risk of health conditions like heart disease and type 2 diabetes.
When it comes to the grocery store, the aisles of processed foods are almost synonymous with “skip this area.” And because you’ve probably heard that you should limit consumption of these foods, there’s likely no need for a refresher on why it’s recommended.
However, “ultra-processed foods” is now a common term. This is because processing in itself isn’t necessarily unhealthy, but at a certain point, a food can become so processed with so many additives and so little whole food that it can increase the risk of health issues.
By definition, a processed food is simply one that has been altered from its original form. Heating, pasteurizing, canning, and drying are all considered forms of processing. Some definitions even include refrigeration in the mix.
So, unless we’re plucking apples directly off a tree or drinking milk straight from a cow, the vast majority of foods we eat are technically processed.
But basic preparation and preservation techniques don’t turn wholesome foods (such as whole grains and frozen vegetables) into unhealthy foods. Just because something has gone through a process doesn’t mean it’s unhealthy to eat.
Rather than just focusing on “processed foods” as a blanket term, it may be more helpful to focus on:
- including whole or minimally processed foods
- limiting ultra-processed foods
But the parameters around ultra-processed foods aren’t always clear — there isn’t a single, universally accepted definition.
However, in 2010, a team of researchers broke processed foods into a classification system, which is now called NOVA.
On one end of the NOVA spectrum are unprocessed or minimally processed items such as fresh fruits, vegetables, and eggs — foods you might see included in eating plans like the Mediterranean diet.
On the other end are ultra-processed foods, defined as “industrial formulations with five or more ingredients.”
Other studies on the effects of ultra-processed foods have used different definitions of them, so there’s no single accepted set of criteria. However, it can help to know the actual processing stages to understand when something goes from just “processed” to “ultra-processed.”
By most definitions, the changes that turn a “regular” processed food into an ultra-processed food occur in the final stage of food production, called tertiary processing.
Typical food processing happens in different stages
Understanding these stages can help you independently determine how processed a food is.
Research from 2019 reviewed the four stages of the NOVA classification system, broken down in the following table.
| NOVA stage or group | Classification | Processing level | Purpose |
|---|---|---|---|
| 1 | unprocessed or minimally processed | These foods undergo no processing or minimal processing, which includes:
|
|
| 2 | processed culinary ingredients | These substances are obtained from foods in group 1 or nature, such as:
These substances are added to foods through processes such as:
| preparing, seasoning, and cooking of group 1 foods |
| 3 | processed | During this stage, group 2 substances are added to group 1 foods and preserved in various ways, such as:
|
|
| 4 | ultra-processed | Foods in this tertiary processing stage are heavily modified through various processes and with substances that aren’t used in traditional culinary preparations. Cosmetic additives are also introduced, which make food look, feel, and taste better. These substances and additives contain little to no whole food. | This stage creates foods that are:
|
In short, ultra-processed foods are probably what many of us already think of simply as processed foods — those shiny, packaged, nothing-to-do-with-nature products found at fast food restaurants and gas station mini-marts.
Like the NOVA classification system, many experts agree that a long list of ingredients is a primary indicator of an ultra-processed food. The many additives often imitate the qualities of whole foods.
Though they may add flavor and texture, all these “extras” are likely to increase our risk for health conditions. Excess sugar, salt, and less healthy oils, like tropical oils, in the diet can play a role in the development of numerous chronic conditions.
And these foods are very common — a
Regularly consuming ultra-processed foods has been associated with numerous adverse health effects.
For example, a 2023 research review and analysis found associations between these foods and increased risks of:
Other research suggests that ultra-processed foods can also increase the risk of cardiovascular diseases and certain types of cancer, such as colorectal cancer and breast cancer.
Though the exact mechanisms are still being investigated, these studies suggest that ultra-processed foods can affect a wide range of body processes and factors. These include inflammation, glucose metabolism, and the balance of microorganisms in the gut.
Understanding how foods become ultra-processed can be a helpful step toward minimizing your intake of those foods. Diligent label reading can also help you choose products with fewer ingredients.
Cooking at home goes a long way toward reducing consumption of ultra-processed foods. Restaurants (especially fast food restaurants) are notorious for tinkering with their recipes to achieve a certain flavor, which could involve using ingredients that aren’t nutrient-dense.
However, getting unprocessed, whole food isn’t always that simple, whether it’s an issue of affordability, availability, or accessibility.
Still, you may be able to make small changes to reduce the amount of ultra-processed foods in your diet. The following chart lays out some nutritious swaps:
| Ultra-processed | Processed | Home version |
|---|---|---|
| sweetened breakfast cereals | plain bran cereal | oat groats or steel-cut oats sweetened with honey |
| soda | artificially flavored sparkling water | water with a splash of fruit juice or fruit slices |
| flavored potato chips | plain tortilla chips | DIY pita chips |
| white bread | whole wheat bread with minimal ingredients | homemade wheat bread |
| fried chicken | deli rotisserie chicken | roast chicken from scratch |
| flavored candy bar with long ingredient list | simple candy bar with short ingredient list | dark chocolate squares |
| frozen, blended coffee drink | store-bought cold brew | drip coffee |
| mashed potato flakes | frozen potatoes | fresh, whole potatoes |
| energy drink | sweetened fruit juice | fresh-squeezed orange juice |
| flavored granola bars with added sugar and preservatives | granola bars with minimal additives | DIY granola |
| artificially flavored cheese crackers | naturally flavored crackers | apple and cheese slices |
Thanks to years of exposure to diet culture, we have already read about which foods have been socially labeled as “bad” and “good.” But it’s really not that simple. Attaching positive or negative labels to foods hasn’t necessarily changed what we consume.
Food is more than fuel and filler; it’s a relationship. So, the next time you head to the grocery store, remember that not all “processed” foods are necessarily bad for you. Focus on consuming more fruits and vegetables, whether fresh, frozen, or canned.
Read the product labels and add foods to your shopping cart that have ingredient lists of things you recognize. Limit items high in
And be kind to yourself — most people find that it’s not feasible to cut out ultra-processed foods completely, forever, and all at once. Make small changes where you can and celebrate your successes.
Processing is often necessary to get food into a consumable state, and not all processing is bad. However, foods can become ultra-processed if they go through multiple processes and have many additives relative to the amount of whole food in them.
It’s best to limit your intake of ultra-processed foods, but it can sometimes be difficult to figure out exactly how to adjust your diet. If you need help, consider talking with a doctor or registered dietitian to adjust your eating plan in a way that fits your specific situation.
Sarah Garone, NDTR, is a nutritionist, freelance health writer, and food blogger. She lives with her husband and three children in Mesa, Arizona. Find her sharing down-to-earth health and nutrition info and (mostly) healthy recipes at A Love Letter to Food.