Minimally-processed foods vs. highly-processed foods: What you should know

With so many different types of foods available today, it can be difficult to know which are the healthiest options. One way to evaluate foods is by looking at how processed they are. Minimally-processed foods tend to be more nutritious, while highly-processed foods often contain more added sugars, sodium, and unhealthy fats.

In this article, we’ll examine the differences between minimally-processed and highly-processed foods, the health impacts of each, examples of each type, and tips for shifting your diet to focus on minimally-processed options for better health.

What are Minimally-Processed Foods?

Minimally-processed foods are those that have undergone very little processing and alteration from their natural state. Examples include:

– Fresh fruits and vegetables – these may be washed, packaged and refrigerated for preservation, but contain no added ingredients.

– Frozen fruits/vegetables – blanching and freezing help prolong shelf life while retaining nutrients.

– Dried fruits/vegetables – water content is removed through drying, concentrating flavors and nutrition.

– Canned fruits/vegetables – canning allows shelf-stable storage, but heat processing diminishes some nutrients.

– Grains like oats, rice, quinoa – shelf-stable grains undergo simple steps like dehulling, cleaning and drying.

– Beans and legumes – processes like soaking, sprouting or drying make beans edible and shelf-stable.

– Nuts and seeds – removal of outer shell prolongs freshness but the kernel remains whole.

– Eggs and fresh meats – these undergo basic washing, packing and pasteurization for safety.

– Milk – pasteurization and homogenization create a shelf-stable liquid, but the core components remain unchanged.

– Spices – cleaning, crushing and drying natural spices into powders concentrates flavors and nutrition.

As you can see, minimally-processed foods retain most of their inherent nutritional value, vitamins, minerals and antioxidants naturally present in the food itself. Processing is kept to a minimum to prepare the food for consumption.

Benefits of Minimally-Processed Foods

Choosing minimally-processed foods offers several advantages:

– Higher nutrient density – Less alteration means more complete, whole food nutrition in its natural state.

– No artificial additives – No added flavors, colors, emulsifiers, stabilizers or other artificial additives.

– Less sodium – Since salt is not added for preservation or flavor masking, sodium content stays low.

– Lower calorie density – Without added fats or sugars, calories in whole foods are less concentrated.

– More satiating – Protein, fiber and water naturally present in real foods leads to greater fullness.

– Phytonutrients remain intact – Heat and oxidation destroy health-protective plant compounds, which stay preserved in less processed options.

– Slower blood sugar response – The fiber, protein and plant compounds in minimally processed foods slows digestion and prevents blood sugar spikes.

Eating mostly minimally-processed foods ensures you obtain maximal nutritional benefit from whole food sources for good health.

What are Highly-Processed Foods?

On the other end of the spectrum are highly-processed foods. These undergo extensive processing steps and contain artificial additives. Examples include:

– Packaged snacks like chips, crackers, granola bars, candy, cookies, etc.

– Breakfast cereals, energy/protein bars, oatmeals, etc.

– Ready-to-eat/heat items like frozen meals, packaged pastas, pizza, lunchmeat, sausages, etc.

– Packaged baked goods like donuts, toaster pastries, muffins, cakes, etc.

– Sugary beverages like sodas, fruit drinks, flavored coffees, etc.

– Condiments like ketchup, margarine, mayo, salad dressing, relish, etc.

– Foods with added refined vegetable oils, high fructose corn syrup, maltodextrin, modified food starch

– Fast food items like fries, burgers, chicken nuggets, tacos, etc.

Highly-processed foods not only undergo more intensive processing methods, but also have a variety of artificial ingredients added such as:

– Preservatives – extend shelf life but linked to negative health issues. Examples: BHT, BHA, TBHQ, benzoate.

– Artificial colors – provide color but no nutrition. May cause hyperactivity in children. Examples: FD&C yellow, red, blue.

– Artificial flavors – chemically created flavor enhancers like MSG, artificial vanillin.

– Hydrogenated/partially hydrogenated oils – artificially create trans fats linked to heart disease risk.

– High fructose corn syrup – highly concentrated sweetener that provokes overeating.

– Carrageenan – thickening agent derived from seaweed that may cause inflammation.

As you can see, the heavy processing along with long lists of additives create foods far from their original natural state.

Drawbacks of Highly-Processed Foods

Eating too many highly-processed foods can negatively impact your health:

– Loss of nutrients – Processing methods like high heat destroy the natural nutrition in the original ingredients.

– Blood sugar spikes – The high glycemic load results in surges and crashes in blood glucose.

– Promotes overeating – Hyper-palatable flavors override natural satiety signals in the brain.

– Weight gain – Calorie-dense and less satiating, these foods easily lead to consuming excess calories.

– Increased inflammation – Refined carbs, oils, preservatives and additives trigger inflammatory pathways.

– Gut health disruption – The lack of fiber and live cultures combined with additives hampers digestive health.

– Disease risk – Diets high in processed foods are linked to higher rates of obesity, diabetes, heart disease, and even depression.

Shifting your diet away from highly-processed items and towards more whole foods is key for supporting overall health.

Identifying Highly-Processed Ingredients

Reading nutrition labels can help identify markers of extensive processing. Watch out for these ubiquitous highly-processed ingredients:

– Refined grains – Enriched wheat flour, cornmeal, degerminated corn flour, etc.

– Refined sugars – Sugar, high fructose corn syrup, cane sugar, brown rice syrup, etc.

– Refined vegetable oils – Soybean, corn, canola, sunflower, palm, etc.

– Hydrogenated/interesterified oils – Any partially hydrogenated or fractionated oils.

– Concentrated sweeteners – Agave, corn syrup, maltodextrin, dextrose, sucrose.

– Artificial colors – FD&C Red #40, Yellow #5, Blue #1, etc.

– Artificial preservatives – BHA, BHT, sodium benzoate, nitrites, sulfites.

– Artificial flavors – MSG, natural flavors, smoke flavors.

– Emulsifiers/thickeners – Lecithin, carrageenan, guar gum, xanthan gum.

When you see these types of processed ingredients prominently listed, it’s a clear sign that the food is highly processed and less nutritious. Prioritize buying products without these additives.

Examples of Highly-Processed Foods

To get a better idea of what highly-processed foods look like, here are some common specific products that fall into this category:

– Breakfast cereals – Froot Loops, Frosted Flakes, granola bars, Pop Tarts, toaster pastries, etc.

– Baked goods – Donuts, muffins, cookies, crackers, cakes, pie crusts, etc.

– Frozen foods – Frozen pizzas, burritos, pot pies, chicken nuggets, fish sticks, fries, etc.

– Snack foods – Chips, pretzels, cheese puffs, flavored popcorn, corn nuts, cereal bars, etc.

– Beverages – Sodas, sweet teas, sports/energy drinks, fruit punch, vitamin water, etc.

– Condiments – Ketchup, barbecue sauce, salad dressing, mayonnaise, margarine/spreads, etc.

– Candies – Chocolate, gummies, hard candies, chewing gum, marshmallows.

– Desserts – Ice cream, frozen yogurt, pudding cups, instant mousse mixes.

– Sauces – Pasta sauce, Alfredo sauce, packaged gravy mixes, taco sauce.

– Bread – White bread, buns, bagels, biscuits, tortillas, garlic bread.

When purchasing groceries, read labels carefully and try choosing products without these highly-processed ingredients whenever possible.

Health Risks of Specific Additives

Some common additives used in processed foods carry more concerning health effects. Here’s an overview of risks linked to popular processed food additives:

– Trans fats – Artificially created through hydrogenation. Raise LDL cholesterol and increase heart disease risk. Being phased out but still present in some older products.

– High fructose corn syrup – Sweetener associated with obesity, fatty liver, diabetes, and heart health issues.

– MSG – Flavor enhancer that may cause headaches, numbness, flushing, and palpitations in sensitive individuals.

– Artificial sweeteners – Associated with glucose intolerance and may disrupt appetite signaling and satiety.

– Artificial food coloring – Linked to hyperactivity and attention issues in children. Minimal nutritional value.

– Sodium nitrite – Used in processed meats. Can combine with amino acids to form cancer-causing nitrosamines.

– BPA – Chemical found in plastic packaging that may act as an endocrine disruptor.

Being aware of these specific concerning additives can further help identify processed foods to moderate.

Tips for Avoiding Highly-Processed Foods

Here are some helpful strategies for reducing highly-processed items in your diet:

– Shop perimeter of store – Stick to produce, meat, dairy sections where more whole foods reside.

– Read every ingredient – Don’t buy products with additives, hydrogenated oils, HFCS, etc.

– Avoid the middle aisles – Typically filled with packaged, processed snack foods and convenience items.

– Cook from scratch – Make foods like oatmeal, baked goods, sauces, dressings from base ingredients.

– Limit fast/frozen foods – Opt for homemade or fresh prepared versions of pizza, burgers, nuggets when possible.

– Seek out minimally processed options – Some brands offer less processed versions of pantry staples like crackers, cereals, jarred sauces and soups.

– Buy organic when possible – Organic products have fewer pesticides and synthetic additives.

– Avoid artificial sweeteners – Choose naturally sweetened items or use small amounts of maple syrup, honey, etc. to sweeten.

With some label reading and cooking, a minimally processed diet is quite achievable without sacrificing flavor or convenience.

The Bottom Line

When it comes to your health, focusing on minimally processed over heavily processed foods is a wise strategy. At their core, whole foods simply offer superior nutritional content and health protecting antioxidants. Meanwhile, heavily processed products often deliver empty calories with concerning additives.

Does this mean you must avoid all processed foods? Certainly not. There are times when some convenience foods can fit into an overall healthy diet. Just aim to make whole, minimally processed foods the foundation at most meals. Your body will thank you.

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