Nutrition Myths Debunked: “Should I Avoid Processed Foods?”

Bringing you the facts about the safety of processed foods and whether you should avoid ultra processed foods 

If you’ve ever found yourself lost in the abyss of “wellness content” on social media, there is a very high chance that you’ve heard of the “dangers” of eating processed food. 

After doing a quick keyword search on Instagram, here are some of the words associated with processed foods: “toxic”, “addictive”, “bad”, “poison” and “unhealthy”.  With such strong labels being attached to processed foods, it’s no wonder that many clients approach us and are concerned that they shouldn’t be consuming them. But are they actually unsafe to be consuming?  

Read on to learn the truth about what processed foods are, examples of processed foods, and find out if they are healthy and if you should avoid ultra processed foods or not. 

What Are Processed Foods Anyway?

According to the U.S Department of Agriculture, a processed food is a food that has undergone any changes to its natural state. 

Examples of such changes:

• Washing or cleaning 
• Milling 
• Cutting or chopping 
• Pasteurizing 
• Heating or Freezing 
• Canning 
• Blanching 
• Mixing 
• Packaging 
• Etc.. 

Adding ingredients such as preservatives, flavours, nutrients and other food additives or substances approved for use in food products, such as salt, sugars, and fats are also examples of processing. 

Learn more about various food processing methods, below: 

IFT- Food Processing

Harvard T.H.Chan: The Nutrition Source- Processed Foods and Health

The NOVA Classification for Processed Foods

The NOVA food classification system is another way we can define food processing. It was designed by the University of Sao Paulo Brazil, and helps to break down the extent and purpose of the processing which foods have undergone. Below I’ve included each group along with examples of processed foods for each: 

Group 1:

Unprocessed (no alteration after removal from nature) or minimally processed foods. 

Examples: 

• Natural, packaged, cut, chilled, frozen fruit, vegetables, root vegetables 
• Grains of wheat, oats, and other cereals 
• Eggs 
• Dried Fruit 
• Lentils, chickpeas, beans and other legumes 
• Fresh and Dried herbs and spices 
• Tea and coffee 

Group 2:

Processed culinary ingredients- products extracted from processes such as grinding, crushing, pulverizing and refining. 

Examples: 

• Oils from seeds, nut and fruit 
• White, brown or other sugars 
• Maple syrup 
• Honey 

Group 3:

Processed foods- salt, sugar, oil or other substances (Group 2) to help preserve or make them more palatable. 

Examples: 

• Canned or bottled legumes or vegetables 
• Tomato paste, extract or concentrates 
• Salted or sugared nuts 
• Bacon 
• Canned fish 

Group 4:

Ultra-processed foods-industrial formulations made mostly from substances extracted from foods. 

Examples: 

• Sweet, savoury, salty snacks 
• Soft drinks 
• Pre-prepared pizza, chicken nuggets, burgers 
• Energy drinks 
• Spreads and margarine 

Should I Avoid Ultra-Processed Food? 

In my 15 years of practice, I have never met a colleague who has sworn off highly processed foods in the name of health.  Although this food category doesn’t offer as many nutrients as others, there are plenty of reasons for including these foods beyond their nutrient value.  

Enjoying an ice cream cone on a hot summer day, adding salt and vinegar chips beside your sandwich, or oven baking fries and chicken nuggets with the kids are all examples of including ultra processed foods in your routine.   

At Health Stand, we encourage our clients to live both healthfully and soulfully, and part of living soulfully includes enjoying all foods.   

Tuning in to how foods make you feel – both physically and emotionally is an important part of nourishing yourself, and if this is something you’re seeking to have a deeper understanding of, our team of supportive dietitians are here to help you attain a balanced lifestyle. 

To Sum it Up

Enjoying processed foods is a normal and common practice in most of our lifestyles. Processed foods can provide our bodies with the essential nutrients they need to achieve optimal wellness and offer the convenience, comfort and pleasure we seek from soulful ones. It is up to everyone to decide for themselves what their ideal intake should be- and if more guidance is required, working with a registered dietitian can offer the clarity and peace of mind that you’re on the right track. 

Want to learn more about processed foods? Check out these blog posts: