This article was made in collaboration with Mckenna Patsios, MMN, Nutrition Therapist Trainee, a graduate of UNK and the UNMC Master of Medical Nutrition program.
Processed foods are typically identified as packaged or prepared foods and have often been broadly labeled as “unhealthy.” But are all processed foods unhealthy?
What are processed foods?
The U.S. Department of Agriculture (USDA) defines a processed food as one that has been altered from its natural state by using a wide variety of techniques, such as:
Washing.
Cutting.
Heating.
Cooking.
Canning.
Freezing.
Drying.
Packaging.
From this list, you can see that some processing is necessary to make food consumable. Ultimately, the question becomes: how much is too much?
How processing affects nutrients in food
Processed foods can be broken down into three categories: minimally processed, processed and ultra-processed.
Minimally processed foods: These foods have undergone minimal changes to help make them consumable while retaining most of their nutritional content. Examples include:
Fresh or frozen fruit and vegetables.
Fruit canned in 100% fruit juice.
Unsalted canned vegetables.
Whole grains.
Canned or dried beans.
Meat and poultry (including cuts and ground versions).
Unsweetened dairy (milk, yogurt and natural cheese).
Fresh or frozen seafood.
Processed foods: These foods involve adding ingredients like salt, oil, sugar or using additional preparation methods that can alter nutritional content. Examples include:
Whole-grain bread.
Fortified whole-grain cereal.
Hummus.
White pasta.
White rice.
Canned fruits in heavy syrup.
Salted canned poultry or fish.
Salted or sugared nuts and seeds.
Ultra-processed foods: These foods are often very high in added salt, sugar, hydrogenated oils and saturated fat, making them calorically dense but nutrient-poor. They have often been highly modified from their original form. This category includes:
Sugar-sweetened beverages.
Ice cream.
Pastries.
Cake.
Frozen meals.
Candy.
Fried foods.
Potato chips.
Processed meats that have been cured, smoked or salted, like ham, salami, bologna, bacon, sausage and hot dogs.
The more a food is processed, the more it loses its natural nutrients. This is why we see the biggest difference in nutritional value between a minimally processed apple, like apple slices, versus an ultra-processed apple product, like apple-flavored candy.
Are all processed foods unhealthy?
Some degree of processing is required to make foods consumable, but that doesn’t automatically make them unhealthy. The key factors to consider are:
The degree of processing in your food choices.
Whether processing has added in high amounts of saturated fats or sugar.
Whether nutrients, such as fiber, have been stripped away through processing.
So, what should I eat?
Including minimally processed foods and nutrient-rich processed foods in your daily diet can positively impact your health. By reading ingredients and nutrition labels, you can decrease your intake of saturated fats, added sugars and sodium. Follow the AICR 10 recommendations for cancer prevention, including prioritizing fruits, vegetables, whole grains and legumes to make up 2/3 of your plate.
Need some help?
Navigating the dining halls or meal planning on your own for the first time can be intimidating, but it’s easier with some help from a registered dietitian. UNL students’ first nutrition counseling visit with the University Health Center is covered by student fees. Call 402.472.5000 to schedule with our registered dietitian, Sarah Keegan, or visit our webpage to learn more.
More details at: https://health.unl.edu/nutrition/