By Meghan Roy and Sylvia Klinger
When we think of processed foods, we often attribute them to being unhealthy because they may have higher amounts of salts, fats, sugars, artificial ingredients, etc. However, what we fail to realize is that there are differing degrees of processing that all foods must go through before they reach consumers. Processed foods, like all foods, shouldn’t be viewed as entirely good or entirely bad. Some foods just require us to be more mindful than others.
The U.S. Department of Agriculture refers to food processing as any changes that have been made to that food from its natural state. [1]
Minimally processed foods are subjected to procedures that don’t add any additional ingredients to them and include cleaning, drying, fermenting, pasteurizing, and freezing. Examples of this include grains, eggs, coffee and frozen fruits or vegetables. It can be generally stated that unprocessed or minimally processed foods can be relatively unmoderated, especially fruits and vegetables.
Processed foods are manufactured by industry and usually add salts, sugars, oil, and other additives. Most processed foods contain two to three ingredients and can include canned vegetables, tomato paste, salted nuts and seeds, canned fish, and freshly made cheeses or breads. These processed foods can provide nutrients and convenience and can be part of a healthy plate.
Ultra-processed foods are made from proprietary recipes and are mostly made from ingredients extracted from foods. These include flavor enhancers, colors, and additives to preserve them. Some examples include packaged snacks, carbonated, energy and sports drinks, breakfast cereals and infant formula. Some ultra-processed foods may be considered indulgent therefore there are not meant to be eaten every day.
However, not all processed and ultra-processed foods are created equal and again shouldn’t be generally regarded as “unhealthy” or “bad”. Weighing some considerations can be helpful like the level of processing versus the nutritional value provided.
As we saw previously, infant formula for example, is categorized as ultra-processed because it’s been scientifically created to mimic breast milk. Although it contains food ingredients and has a long nutrition label, it’s still regarded as the best product to feed your infant other than breastmilk.
A great deal of processed foods in our diet are classified as such because they have been fortified. Some nutrients are lost during varying degrees of processing. The B vitamins and iron are notorious for being lost during processing and are added back into foods to increase their nutritional content. Fortification was created to avoid nutrient deficiencies. In the United States, this dates to as early as the 1920’s when iodine was added to salt to correct hypothyroidism. [2] Breakfast cereal for example is considered ultra-processed, but if you look at the nutrition label, many contain excellent source of fiber, others provide protein, and most have been fortified with a variety of essential vitamins and minerals to provide great nutritional value. As dietitians, we look forward to a more comprehensive grading system that will classify our foods in a way that will take a closer looks at their nutritional value regardless of their packaging.
Many forms of food processing are used to enhance, preserve, and fortify the foods we eat making them more accessible and nutritious. It’s important to remember that all foods undergo some form of processing. Just as we wouldn’t shame a mother giving her child formula, which is a highly processed food, we shouldn’t shame individuals who elect to consume canned vegetables, breakfast cereals or soy milk which are all considered “highly processed” as well. They all can contribute to a nutritionally balanced diet and can be combined with other foods to make them a complete meal. So, whether you are buying fresh vegetables or due to time or convenience considerations, elect to buy canned or frozen vegetables, all that matters is that you are getting that vegetable in your diet.
References:
[1] Harvard School of Public Health. (2019, June 24). Processed Foods and Health. The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/processed-foods/
[2] Labeling, I. of M. (US) C. on U. of D. R. I. in N. (2003). Overview of Food Fortification in the United States and Canada. Www.ncbi.nlm.nih.gov; National Academies Press (US). https://www.ncbi.nlm.nih.gov/books/NBK208880/#:~:text=Early%20Fortification
[3] The NOVA Food Classification System. (n.d.). Center for Epidemiological Studies in Health and Nutrition, School of Public Health. https://educhange.com/wp-content/uploads/2018/09/NOVA-Classification-Reference-Sheet.pdf
