What are “processed” foods?
According to the NOVA classification system there are 4 different groups for foods: unprocessed, processed ingredients, processed foods, and ultra-processed foods.
Through this classification lens we can clearly identify where our food falls in terms of value of nutrition provided. Based on the definition of processed foods, at the most basic level, it would classify any food that went through any sort of process to get to you as being processed. So an apple could be qualified as processed the same way deli meats are. By using the NOVA classifications we are able to get a clearer picture of where our food falls on the scale of being processed. Let’s get into it.
Unprocessed foods include fruits, vegetables, fungi, or foods in their most natural state. These are foods that are as close as possible to the state that we would find them in the wild. These foods have not been altered in any way and we receive them as to close, if not directly from, the source.
Processed ingredients are things like butter, salt, sugar, oils, or any food item that was derived from nature and through grinding, pressing, refining, made its way to us. These food items still mostly retain their natural form as in they had nothing added to them to make them into a wholly different food product.
Processed foods are food items that have been altered in some way from their natural form, mostly to aid in their preservation. A processed food is a food item that has been canned, jarred, dried, preserved in oil, or has been altered in a small way to enhance its taste or experience. What I think best helps to explain what a processed food is is that it still resembles the natural form of the food but has been slightly modified, you can tell what the original food item was. Processed foods are often nutrient dense and unbalanced. The addition of salt, sugar, fat, etc. changes the nutritional value of the natural food. Some examples are cheeses, fruit in syrup, or breads.
Ultra-Processed foods, or food products, are food items made in a lab or processing plant that do not resemble any natural state of food. Think soda, Cheetos, candies, deli meat, etc. all of these are products created out of elements of food but are not a recognizable to the foods natural form. These types of products come in a sealed package, are made for mass consumption, and is what lines the middle aisles of grocery stores. These are items made through factory production and chemical processes and are not a source of nutrition. There are additives to these products that enhance flavor, taste, shelf-life, and prevent break-down of the food product. I like to classify these as “non-nutritious foods” since they do not provide us with any nutrition.
When you think about your diet and what foods you are consuming you want the majority of your food to be unprocessed. Eating food as close to the source as possible is ideal for nutrient absorption, health of yourself and the planet, and is simply the best source of nutrition. Avoiding as many ultra-processed foods as possible will lead to greater health and longevity.
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