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Unpacking Food Processing: What’s Really on Your Plate?
March 2025
Find a recipe for Shrimp Curry at the end of this article.
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The big question: Should You Really Limit Processed Foods?
As a registered dietitian, I’ve watched with excitement as the conversation around food begins to shift. No longer is the focus solely on counting calories or labeling foods as "good" or "bad." Instead, there's a refreshing emphasis on the quality of the foods we choose — an empowering approach that encourages us to prioritize nutrition and enjoy and celebrate what we eat. This shift is not about restriction; it's about making choices that nourish our bodies and support our well-being. Along those lines, you may have heard a lot recently about the need to limit or even eliminate processed foods. It might surprise you to learn that most of the foods we eat are, in fact, processed, and many of them are actually quite healthy. Processed foods are simply those that have been altered from their original form, and this includes many everyday staples, like whole wheat bread, precut vegetables, and even dried fruit and beans. This brings us to the topic of “ultra-processed foods,” which have been linked to various health concerns in the media. But before diving into the potential risks, let’s first take a closer look at what food processing really means. |
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What is Food Processing?
Processing techniques like heating, pasteurizing, canning and drying are all commonly used to preserve food and make it safer for consumption. Some definitions even include refrigeration in this mix. Other examples of food processing include:
Processing techniques like heating, pasteurizing, canning and drying are all commonly used to preserve food and make it safer for consumption. Some definitions even include refrigeration in this mix. Other examples of food processing include:
As you can see, most of the food we consume is processed in some way. Just like we don’t harvest wheat directly from a field and bake bread with it on the spot, most foods have undergone some form of transformation. Whether it’s chopping, grinding, fermenting or freezing, these processes preserve, prepare and enhance the food we eat.
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Herbs & Seasonings ~ Convenience & Shelf Life
Photo Credit: Laura Pensiero |
Is Processed Food Really a Problem?
Processed foods aren’t inherently harmful. In fact, processing is necessary to make food safe, edible and usable. Instead of viewing processed foods as problematic, we should recognize them as essential techniques that help us enjoy a wide variety of safe, nutritious options.
Where things get a little tricky is with “ultra-processed foods.” Research suggests that these foods may significantly increase the risk of obesity, inflammation, and chronic diseases.
Processed foods aren’t inherently harmful. In fact, processing is necessary to make food safe, edible and usable. Instead of viewing processed foods as problematic, we should recognize them as essential techniques that help us enjoy a wide variety of safe, nutritious options.
Where things get a little tricky is with “ultra-processed foods.” Research suggests that these foods may significantly increase the risk of obesity, inflammation, and chronic diseases.
Understanding Ultra-Processed Foods
The definition of ultra-processed foods is less clear-cut than that of processed foods. What qualifies as “ultra-processed” can vary depending on who you ask. Typically, ultra-processed foods are industrially formulated products containing five or more ingredients, many of which are artificial or synthetic. These foods are designed for convenience, mass production, and longer shelf life, making them far removed from their original, whole-food counterparts.
In 2010, Brazilian nutrition researcher Carlos Monteiro and his team introduced the NOVA food classification system* to help address the growing concern over ultra-processed foods. The NOVA system divides foods into four categories: unprocessed or minimally processed foods, processed culinary ingredients, processed foods, and ultra-processed foods. Ultra-processed foods are the most modified, often containing additives, preservatives, and artificial ingredients. The NOVA system is widely used to assess the nutritional quality and health impacts of different food types. There are apps available that help you rate the level of food processing by scanning barcodes, using NOVA as a guide to the level of processing (e.g., GoCoCo, Yuka, etc.).
The definition of ultra-processed foods is less clear-cut than that of processed foods. What qualifies as “ultra-processed” can vary depending on who you ask. Typically, ultra-processed foods are industrially formulated products containing five or more ingredients, many of which are artificial or synthetic. These foods are designed for convenience, mass production, and longer shelf life, making them far removed from their original, whole-food counterparts.
In 2010, Brazilian nutrition researcher Carlos Monteiro and his team introduced the NOVA food classification system* to help address the growing concern over ultra-processed foods. The NOVA system divides foods into four categories: unprocessed or minimally processed foods, processed culinary ingredients, processed foods, and ultra-processed foods. Ultra-processed foods are the most modified, often containing additives, preservatives, and artificial ingredients. The NOVA system is widely used to assess the nutritional quality and health impacts of different food types. There are apps available that help you rate the level of food processing by scanning barcodes, using NOVA as a guide to the level of processing (e.g., GoCoCo, Yuka, etc.).
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"While not all processed foods are harmful, the increasing consumption of ultra-processed foods is linked to several serious health issues. Studies have shown that diets high in ultra-processed foods contribute to obesity, heart disease, diabetes, and certain cancers." ~ Laura Pensiero, RDN/Chef |
Why Should You Be Concerned About Ultra-Processed Foods?
While not all processed foods are harmful, the increasing consumption of ultra-processed foods is linked to several serious health issues. Studies have shown that diets high in ultra-processed foods contribute to obesity, heart disease, diabetes, and certain cancers.
Ultra-processed foods are often packed with unhealthy fats, sugars and sodium. These ingredients enhance flavor and improve shelf life, but when consumed in excess, they can lead to weight gain and disrupt the body’s natural metabolism. For example, high levels of refined sugar have been shown to promote insulin resistance, a precursor to type 2 diabetes.
Additionally, ultra-processed foods are often nutrient-poor —low in fiber, antioxidants, and essential vitamins — providing empty calories that don’t nourish the body. This can lead to nutrient deficiencies and chronic conditions like heart disease and hypertension.
Emerging research also suggests that ultra-processed foods can negatively affect gut health. Artificial additives, preservatives and emulsifiers commonly found in these foods can disrupt gut bacteria, leading to inflammation and digestive problems. Chronic inflammation has been linked to various diseases, including autoimmune conditions, heart disease, and even cancer.
There’s also growing evidence that ultra-processed foods can impact mental health. Studies have found a correlation between a high intake of these foods and an increased risk of anxiety, depression, and other mood disorders. This may be due to a combination of factors, such as nutrient imbalances, artificial additives, and the addictive nature of some ultra-processed foods, which can lead to overeating.
Taking Control of Your Health
Ultimately, a diet high in ultra-processed foods can contribute to numerous health issues. Recognizing the risks and shifting to whole, minimally processed foods is a proactive step toward a healthier, more balanced lifestyle. With a little mindfulness, we can prioritize nourishing foods that support both our physical and mental well-being.
NOVA 1: Unprocessed or Minimally Processed Foods
These are whole foods that retain most of their nutritional value with minimal processing, such as cleaning, freezing or pasteurizing. These foods retain most of their natural properties and are usually only minimally altered for safety or convenience.
Examples:
NOVA 2: Processed Culinary Ingredients
These are foods that have been processed to extract or concentrate parts of natural foods and are generally used in cooking or preparing other foods. They usually contain minimal additives.
Examples:
NOVA 3: Processed Foods
These foods are made by adding ingredients from NOVA 2 (like salt, sugar, oil) to foods from NOVA 1 (like fruits, vegetables, meats) to enhance flavor, preservation or convenience. The food is still recognizable in its original form but has been altered for convenience or to extend shelf life.
Examples:
NOVA 4: Ultra-Processed Foods
These foods have been significantly altered and often contain additives, preservatives, colorings, sweeteners and flavorings that are not typically found in home kitchens. They tend to be mass-produced for convenience and longer shelf life and may not resemble their original forms at all. They’re typically high in added sugars, unhealthy fats, and salt, and also low in nutrients.
Examples:
Your Packaged Food Is Highly Processed If It Contains:
Embracing a deeper understanding of food processing levels can empower us to make more thoughtful choices that balance nutrition and pleasure. Shifting towards whole or minimally processed foods doesn't have to be restrictive — it's about embracing foods that work for our bodies and support long-term well-being. Small changes can make a big difference, and every choice is an opportunity to fuel your body in the best way possible.
*More on the NOVA food classification system (National Library of Medicine)
Ultimately, a diet high in ultra-processed foods can contribute to numerous health issues. Recognizing the risks and shifting to whole, minimally processed foods is a proactive step toward a healthier, more balanced lifestyle. With a little mindfulness, we can prioritize nourishing foods that support both our physical and mental well-being.
NOVA 1: Unprocessed or Minimally Processed Foods
These are whole foods that retain most of their nutritional value with minimal processing, such as cleaning, freezing or pasteurizing. These foods retain most of their natural properties and are usually only minimally altered for safety or convenience.
Examples:
- Fresh fruits (e.g., apples, bananas, berries – whole & pre-cut)
- Frozen fruits (e.g. avocados, berries, peaches – no additives)
- Fresh vegetables (e.g., spinach, carrots, bell peppers – whole & pre-cut)
- Frozen vegetables (e.g., frozen spinach, broccoli, cauliflower - no additives)
- Whole grains (e.g., brown rice, quinoa, oats)
- Raw nuts and seeds (e.g., almonds, walnuts, chia seeds)
- Fresh meat and poultry (e.g., chicken breast, lean beef)
- Fresh fish and seafood (e.g., salmon, shrimp)
- Eggs
- Legumes (e.g., lentils, beans, chickpeas)
- Whole, unprocessed herbs (e.g., basil, parsley)
- Plain milk and dairy products (e.g., whole milk, cheese, plain yogurt)
- Plain tea, coffee, and unsweetened herbal infusions
- Fresh, unprocessed potatoes
NOVA 2: Processed Culinary Ingredients
These are foods that have been processed to extract or concentrate parts of natural foods and are generally used in cooking or preparing other foods. They usually contain minimal additives.
Examples:
- Olive oil, vegetable oil
- Butter, lard
- Salt, sugar, honey
- Vinegar
- Soy sauce
- Cornstarch, flour
- Maple syrup
- Molasses
- Coconut oil
- Cocoa powder
NOVA 3: Processed Foods
These foods are made by adding ingredients from NOVA 2 (like salt, sugar, oil) to foods from NOVA 1 (like fruits, vegetables, meats) to enhance flavor, preservation or convenience. The food is still recognizable in its original form but has been altered for convenience or to extend shelf life.
Examples:
- Canned vegetables and fruits (e.g., canned peaches, corn)
- Canned beans (e.g., kidney beans, black beans)
- Cheese (e.g., cheddar, mozzarella)
- Smoked fish and meats (e.g., smoked salmon, jerky)
- Bacon and deli meats (e.g., ham, salami, turkey breast)
- Freshly baked bread (without preservatives)
- Sauces like tomato sauce or pesto (without additives)
- Pickled vegetables (e.g., pickles, sauerkraut)
- Jarred jams and preserves (without artificial sweeteners)
- Salted nuts and seeds
- Pre-cooked or packaged grains (e.g., pre-cooked quinoa, packaged rice)
NOVA 4: Ultra-Processed Foods
These foods have been significantly altered and often contain additives, preservatives, colorings, sweeteners and flavorings that are not typically found in home kitchens. They tend to be mass-produced for convenience and longer shelf life and may not resemble their original forms at all. They’re typically high in added sugars, unhealthy fats, and salt, and also low in nutrients.
Examples:
- Sweetened and flavored yogurts (e.g., vanilla or chocolate yogurt)
- Breakfast cereals (e.g., sugary cereals like Frosted Flakes, Cheerios)
- Granola bars, protein bars, and snack bars
- Cola, energy/sports drinks (e.g., Coca-Cola, Red Bull)
- Pastries, cakes, cookies, and cake mixes (e.g., cupcakes, brownies, packaged cookies)
- Instant soups and noodles (e.g., ramen, instant miso soup)
- Ice cream and frozen desserts (e.g., chocolate chip ice cream, frozen yogurt)
- Frozen pizza and frozen ready meals
- Processed cheese (e.g., cheese slices, processed cheese spread)
- Chicken nuggets, hot dogs, and other reconstituted meats
- Packaged snack foods (e.g., chips, pretzels, crackers)
- Margarine and spreads with added preservatives
- Artificially flavored syrups and drinks (e.g., syrup for pancakes, flavored water)
- Fast food (e.g., burgers, fries, fried chicken)
Your Packaged Food Is Highly Processed If It Contains:
- Ingredients you would not cook with at home
- Artificial additives
- Any form of refined, added sugar
- Refined grains (i.e. “wheat'' without the word “whole'')
- More than 5 ingredients
Embracing a deeper understanding of food processing levels can empower us to make more thoughtful choices that balance nutrition and pleasure. Shifting towards whole or minimally processed foods doesn't have to be restrictive — it's about embracing foods that work for our bodies and support long-term well-being. Small changes can make a big difference, and every choice is an opportunity to fuel your body in the best way possible.
*More on the NOVA food classification system (National Library of Medicine)
Below Find Laura's Healthy Recipe
This recipe highlights healthy, minimally processed foods that help you cook easily, deliciously and nutritiously. You can swap chicken for shrimp if desired. Consider incorporating precut or frozen vegetables, canned beans, and refrigerated tubes of herbs and seasonings — often found in the produce section of supermarkets — into your cooking. These ingredients make it easier to create flavorful, impromptu meals without compromising your health.
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VEGGIE-PACKED SHRIMP CURRY
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VEGGIE-PACKED SHRIMP CURRY (Cont'd)
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HOMEMADE SHRIMP STOCK
For those feeling ambitious...follow this recipe for making your own shrimp stock with the shells of the shrimp.
Ingredients:
Directions:
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Laura Pensiero is Sanctuary's nutrition columnist and the founder, chef/owner and creative force behind Gigi Hudson Valley (Gigi Trattoria and Gigi Catering). She is the author of Hudson Valley Mediterranean and co-author of The Strang Cancer Prevention Center Cookbook. Find out more about Laura by reading her interview with Sanctuary HERE. Visit her on LinkedIn.
