Shop the perimeter of the grocery store, don’t eat processed foods, choose foods whose ingredients you
can pronounce… we’ve all heard these food rules. But are these “rules” even helpful?
This dietitian breaks it down and defines what processed foods are, the types of processed foods, and
how processed foods can fit within a healthy diet.
Disclosure: This post is sponsored by SNI Global and U.S. Soy. As always, all opinions are my own.
Processed Foods vs. Whole Foods vs. Ultra Processed Foods
What is the difference between whole foods and processed foods?
Processed foods are foods that have been altered in some way that is different from its natural form. Anytime a food is canned, frozen, dried, pasteurized, cooked, fermented, etc., it’s considered processed.
- Pasteurized milk- processed
- Bag salads- processed
- Canned chickpeas- processed
- Tofu- processed
What is considered a processed food?
The NOVA classification system is a widely-used tool that catagorizes foods into 4 levels of processing.
NOVA 1: Unprocessed or Minimally Processed Foods
Aka “whole foods” like:
- Whole grains
- Legumes, nuts and seeds
- Meat, fish, eggs
- Fresh fruits and vegetables
- Dairy milk
NOVA 2: Processed Culinary Ingredients
Foods produced from NOVA 1 foods by grinding, milling, pressing:
- Oil
- Butter
- Sugar
- Honey
- Salt
NOVA 3: Processed Foods
Foods where salt, oil and sugar have been added through methods like canning,pickling, smoking, fermenting:
- Home baked bread
- Canned vegetables and fruit
- Salted/ cured meats (bacon, smoked turkey, sausage, etc.)
- Wine, beer, cider
- Cheese
- Canned meat or fish
NOVA 4: Ultra-Processed Foods
Foods that have gone through several processing steps and may include artificial colors, flavors, and preservatives.
Now this is where things get a little tricky! This category is known to include foods higher in sodium and added sugars. Foods like soft drinks, cookies, chips, ramen noodles etc.
However, this isn’t true for all “ultra- processed” foods. Unfortunately, the way this classification system is set up, nutrient-rich foods fall into this category too.
Foods like:
- Packaged breads
- Infant formulas
- Plant based milk (soy milk, nut milks, etc.)
- Breakfast cereal
- Soy-based meat alternatives (soy burgers, vegan “sausage” patties, etc.)
- Flavored Yogurt
- Tofu
Are all processed foods bad?
We’re trained to think of “processed” and “ultra-processed” foods as unhealthy, but that’s not always the case. Many of these foods are affordable, tasty, accessible, AND nutritious.
In fact, a new study tested this. Researchers wanted to see if a menu based on the 2020 Dietary Guidelines for Americans could be created with at least 80% of calories coming from ultra-processed foods as defined by the NOVA system.
The results showed that it was feasible to build such a menu, and it achieved a high diet quality score, providing most essential nutrients.
However, there were concerns about excess sodium and a lack of whole grains.
Overall, the study suggests that healthy dietary patterns can include a significant portion of ultra processed foods while still maintaining good diet quality and nutrient intake.
What are the benefits of processed foods?
1. Affordability and Accessibility:
Processed foods like canned veggies, tofu, whole wheat bread, and breakfast cereals are budget friendly options that are widely available. This can help minimize nutrient deficiencies, especially in low-income environments or at-risk groups.
2. May Lower Disease Risk:
Remember, not all processed foods are created equally!
This study looked at different types of processed foods and how they might affect Type 2 diabetes. They found that some processed foods, like sauces and sugary drinks, can increase the risk of diabetes, while others, like whole-grain bread and yogurt, may lower the risk.
Processed foods can be nutrient-dense when they are made with nutritious ingredients and/ or fortified with essential vitamins and minerals. Foods like canned beans, frozen fruits and vegetables, and fortified whole-grain cereals are great examples.
Plant-based meat alternatives made from legumes (like soy burgers) are another great example. They taste and work like meat, making them appealing to meat eaters. This can help with the switch to more of a plant-based diet which has many known health benefits.
They can also be fortified with “short fall nutrients”- essential vitamins and minerals that might be lacking in plant-based diets.
How Can Processed Foods Fit Within a Healthy Diet?
Look for options with minimal added sugars, saturated or trans fats, and sodium. Read the back of the nutrition label and try to choose foods where the % daily value is at 5% or less for fat and sodium.
Pair processed foods with a whole food like:
- Soy milk + High Fiber Cereal
- Fruit + Peanut Butter
- Bag Salad + Canned Beans
- Soy Burger + Veggies
Here are My Favorite Processed Foods to Include
1. Whole wheat bread and high-fiber cereals
These budget-friendly foods help boost dietary fiber and are often “enriched” with essential nutrients like iron, zinc, calcium, folate, and B vitamins. Look for whole wheat bread with 2-3 grams of fiber per serving and high-fiber cereal with 5+ grams of fiber.
2. Frozen edamame, meat crumbles, or plant-based burgers
Keep your freezer stocked with these versatile, high-quality plant-based proteins! Soy products have essential nutrients like folate, potassium, and fiber to support your health!
3. Canned beans
These little powerhouses are not only wallet-friendly but also provide protein and fiber, making them a fantastic addition to any meal. Look for low sodium/ no added salt options, or rinse your beans before enjoying! This helps remove up to 40% of the salt in some instances.
4. Canned veggies/ fruit
Don’t underestimate the goodness in those cans! Canned veggies and fruit offer convenience and retain their essential vitamins and minerals, providing a quick and easy way to get your daily dose of nutrients and fiber.
5. Canned tuna
A pantry staple that’s packed with protein and omega-3 fatty acids, canned tuna is perfect for a quick and satisfying meal. It’s often less expensive than our fresh seafood, making it a budget-friendly way to help you get the recommended weekly 2 servings of seafood.
6. Shelf-stable soy milk
Looking for a dairy-free alternative that’s also nutrient-rich? Shelf-stable soy milk has protein, calcium, and other essential vitamins and minerals.
7. Nuts
Nuts are a delicious and convenient way to get good fats, protein, and a range of vitamins and minerals your body needs. Keep a bag of nuts in your car, purse, gym bag, etc., for a quick and satisfying munch.
Don’t let terms like “processed” or “ultra-processed” get in the way of choosing foods that are affordable, convenient, tasty, enjoyable, and packed with the nutrients you need to thrive!
