What Is Processed Food?

…and why it’s not always the best choice for your body

What does “processed” mean?

Processed food is any food that has been changed from its original, natural form, usually for convenience, shelf life, flavor, or cost.

This includes things like:

  • Cooking

  • Freezing

  • Canning

  • Drying

  • Adding ingredients (like salt, sugar, oils, preservatives, artificial colors, and flavors)

Not all processing is bad. In fact, many foods are processed in some way—even frozen vegetables or whole-grain bread.

Levels of Processed Foods

It helps to think of processed food in three levels:

1. Minimally Processed (Usually Healthy)

  • Washed, chopped, frozen, or cooked but still close to its natural state.

  • Examples: bagged salad, frozen fruit, plain yogurt, roasted nuts

These are generally healthy and still full of nutrients.

2. Moderately Processed (Use With Awareness)

  • Has added ingredients like salt, sugar, or oils.

  • Examples: canned beans with salt, flavored oatmeal, granola bars, cheese

These can be part of a healthy diet—but it’s good to read labels and watch for extra sugar or sodium.

3. Ultra-Processed Foods (Best to Limit)

  • Heavily altered, often with artificial ingredients, preservatives, colorings, and additives.

  • Often high in added sugar, unhealthy fats, and sodium—but low in fiber and nutrients.

  • Examples: chips, soda, packaged snacks, candy, instant noodles, fast food, frozen pizza

These are the types of processed foods that are most harmful when eaten regularly.

Why Are Ultra-Processed Foods a Problem?

1. Low in nutrients

They often lack vitamins, minerals, and fiber that your body needs to function well.

2. High in added sugar, salt, and unhealthy fats

This can lead to:

  • Weight gain

  • High blood pressure

  • Type 2 diabetes

  • Heart disease

3. Easy to overeat

They're engineered to be hyper-palatable—meaning they taste really good and are hard to stop eating. This can lead to eating more calories than you need without feeling full.

4. Can disrupt gut health

Lack of fiber + artificial ingredients may negatively affect your gut bacteria, which play a key role in digestion and immune function.

5. Linked to chronic diseases

Many studies show that eating a diet high in ultra-processed foods is associated with:

  • Higher risk of obesity

  • Heart problems

  • Depression

  • Some cancers

So... are all processed foods bad?

No! It's more about how processed and what's added.

Some processing = helpful (makes food safer or more convenient)
Too much processing = often removes good stuff and adds harmful extras

Simple Tip: Read the Label

If a food has:

  • A long list of ingredients you don’t recognize

  • Added sugars near the top

  • Lots of artificial colors or preservatives

  • “Flavored,” “instant,” “crispy,” “creamy” on the label...

…it’s probably highly processed and best eaten only occasionally.

Real vs. Processed: A Quick Comparison

Whole Food Ultra-Processed Version Apple Apple-flavored gummy snack Oatmeal Instant flavored oatmeal with sugar Chicken breast Chicken nuggets Potatoes Packaged potato chips Water Soda or sweetened iced tea

Bottom Line

Processed food isn’t always bad—but ultra-processed food should be limited.

Stick to foods that are as close to their natural form as possible. The fewer additives and chemicals, the better your body will feel, function, and thrive.