Minimally-processed vs. ultra-processed foods: What's the difference?

Published in Food and Wine on Monday, August 11th 2025 at 5:44 GMT by USA TODAY
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What exactly makes a processed food ultra-processed? Experts explain.

What Are Processed Foods? A Deep Dive into Your Diet

In today's fast-paced world, convenience often trumps nutrition when it comes to our eating habits. From grab-and-go snacks to ready-to-eat meals, processed foods have become a staple in many American households. But what exactly are processed foods? Are they all bad for you, or is there a spectrum of processing that we need to understand? This article explores the ins and outs of processed foods, drawing on insights from nutrition experts, scientific studies, and dietary guidelines to help you make informed choices about what ends up on your plate.

At its core, a processed food is any food that has been altered from its natural state for safety, convenience, or taste. This can include simple actions like washing, chopping, or freezing, as well as more complex processes involving additives, preservatives, and artificial ingredients. The concept isn't new—humans have been processing foods for centuries, from salting meats to fermenting dairy. However, the modern food industry has taken processing to new heights, often prioritizing shelf life and palatability over nutritional value.

To better categorize these foods, experts like those from the NOVA food classification system, developed by researchers at the University of São Paulo, divide them into four groups based on the extent and purpose of processing. The first group includes unprocessed or minimally processed foods. These are natural edibles that might be cleaned, ground, or frozen but retain most of their original nutrients. Think fresh fruits and vegetables, whole grains like brown rice, nuts, seeds, and fresh meats or fish. For example, a bag of frozen berries is minimally processed because freezing preserves the fruit without adding chemicals or altering its core composition.

Moving up the scale, the second group consists of processed culinary ingredients. These are substances extracted from nature and used in cooking, such as oils, butter, sugar, salt, and flour. Olive oil pressed from olives or honey harvested from beehives falls here. They're not meant to be eaten alone but enhance home-cooked meals. While these can be part of a healthy diet in moderation, over-reliance on them—like excessive sugar in baking—can tip the balance toward unhealthy eating patterns.

The third category is processed foods, which combine minimally processed items with culinary ingredients through methods like canning, baking, or fermentation. Examples include canned vegetables in brine, cheeses, freshly baked breads, and smoked or cured meats. A jar of tomato sauce made from tomatoes, salt, and herbs is processed but still recognizable as derived from whole foods. These foods often have added salt, sugar, or fats to improve flavor and preservation, but they're generally less concerning than the next level if consumed mindfully.

Finally, we reach ultra-processed foods (UPFs), which make up the bulk of concerns in nutritional discussions. These are formulations created mostly from industrial ingredients, with little to no whole foods involved. They often contain additives like emulsifiers, artificial colors, flavors, and preservatives to mimic the taste and texture of real food while extending shelf life. Common culprits include sugary cereals, packaged snacks like chips and cookies, sodas, instant noodles, frozen pizzas, and many fast-food items. What sets UPFs apart is their hyper-palatable nature—engineered to be addictive, encouraging overconsumption. For instance, a box of fruit-flavored yogurt might sound healthy, but if it's loaded with high-fructose corn syrup, artificial sweeteners, and stabilizers, it's ultra-processed.

Why does this matter for your health? Numerous studies, including those published in journals like The BMJ and The Lancet, link high consumption of ultra-processed foods to a range of health issues. These foods are typically high in added sugars, unhealthy fats, and sodium, while being low in fiber, vitamins, and minerals. This nutritional profile contributes to obesity, type 2 diabetes, heart disease, and even mental health problems like depression. A landmark 2019 study from the National Institutes of Health found that people eating ultra-processed diets consumed about 500 more calories per day compared to those on minimally processed diets, leading to weight gain. The reasons are multifaceted: UPFs disrupt hunger signals, promote inflammation, and alter gut microbiomes.

Experts emphasize that not all processing is harmful. Dr. Marion Nestle, a professor emerita of nutrition at New York University, notes that processing can make foods safer and more accessible—think pasteurized milk or fortified cereals that prevent nutrient deficiencies. The key is discernment. Registered dietitian nutritionist Samantha Cassetty advises checking ingredient lists: "If the first few ingredients aren't recognizable whole foods, or if the list is a mile long with unpronounceable additives, it's likely ultra-processed."

Reducing intake doesn't mean eliminating convenience altogether. Start by swapping ultra-processed items for healthier alternatives. Instead of sugary breakfast cereals, opt for oatmeal with fresh fruit. Choose whole-grain bread over white, or make your own trail mix rather than buying pre-packaged versions loaded with oils and salts. Cooking more at home allows control over ingredients, and meal prepping can mimic the convenience of processed foods without the downsides.

Public health initiatives are also addressing this. The Dietary Guidelines for Americans recommend limiting added sugars and sodium, much of which comes from processed sources. Some countries, like Brazil and Canada, have incorporated NOVA classifications into their national food guides, urging citizens to prioritize unprocessed options.

In conclusion, understanding processed foods empowers you to navigate the grocery aisles wisely. While minimally processed items can be nutritious allies, ultra-processed foods often prioritize profit over health. By focusing on whole, recognizable ingredients, you can foster better eating habits that support long-term wellness. Remember, it's not about perfection but progress—small changes in how you define "convenient" can lead to big health benefits. Whether you're a busy parent or a health enthusiast, reevaluating your relationship with processed foods is a step toward a more vibrant life. (Word count: 842)

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