We’re often told to “avoid” processed food, but what does that actually mean? As an accredited practicing dietitian, I’m here to provide a balanced, realistic perspective.
What is Processed Food?
Processed food refers to any food that has been altered from its natural state for reasons like food safety, digestibility, convenience or taste, or as part of a manufacturing process. This means processed food includes everything from a washed bag of salad leaves to your favourite puffed and extruded snack.
The NOVA classification categorises foods based on the extent of their processing:
- Unprocessed or Minimally Processed: Fresh fruits, vegetables, grains, and meats with minimal alterations.
- Processed Culinary Ingredients: Substances extracted and purified from whole foods like oils, butter, and sugar.
- Processed Foods: Foods that have been smoked, cured, or had salt, sugar, or other ingredients added, such as cheese and freshly made bread.
- Ultra-Processed Foods: Formulations made mostly from substances derived from foods and additives, often with little or no whole food content. Examples include soft drinks, packaged snacks, and reconstituted meat products.
Why is Food Processing Necessary?
Food Safety: Processing can kill and prevent the growth of harmful pathogens and microbes.
Extends Shelf-Life: It reduces food waste and makes food more accessible throughout the seasons.
Convenience: Processed foods are often shelf-stable, easy to transport, and save time in preparation.
Nutrient Fortification: Processing can help prevent nutrient deficiencies by adding essential vitamins and minerals.
What are additives and are they bad?
Additives in processed foods serve various roles, including enhancing flavour and making food more palatable, improving appearance and colour, and preserving the food so that its quality and safety can be maintained for a longer period. Common additive groups include preservatives, thickeners, colours, flavours, acidity regulators and emulsifiers.
Not all additives are harmful. Many have been thoroughly tested for safety and are heavily regulated by food authorities. However, some may cause adverse reactions in sensitive individuals. For example, sulphites can trigger asthma symptoms in some people who are sensitive to it. The ones to watch out for are nitrites/nitrates and trans fats, which have been linked to other potential health issues.
The Bottom Line
Not all processed foods are inherently bad. In fact many have a role to play in a healthy, balanced diet, and ensuring food security for the world's growing population. Here are some tips to navigate processed foods:
- Read Labels: Check what’s added to the food.
- Opt for Whole Foods: Make whole foods from the core food groups the bulk of your diet.
- Balance and Moderation: Enjoy processed foods in moderation as part of a balanced diet.
Processed foods can offer convenience, safety, and nutritional benefits. The key is to make informed choices and maintain a balanced approach to your diet.