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When it comes to eating healthy, you’re likely advised to not eat processed foods or avoid eating processed foods. However, processed foods, and ultra processed foods are not entirely the same thing. In fact, most foods we have today have gone through some kind of processing. Such as washing, drying, freezing, cooking, pasteurizing, and even cutting food, are basically all forms of processing.
So what makes a food ultra-processed? Let’s get clear on that.
What are processed foods?
Processed foods are foods that have been changed from their original form, usually by adding things like salt, oil, or sugar. The aim behind this is usually to preserve the food so it doesn’t spoil quickly, or change the taste and texture.
Some perfect examples are:
- Canned beans
- Cheese
- Some canned fruits and veggies
- Canned fish
- Some sauces
- Freshly made bread
What are ultra-processed foods?
This is where processed foods and ultra-processed foods are clearly different.
Ultra-processed foods undergo more than just the basic processing. They usually have more ingredients( and additives that you normally wouldn’t use in your kitchen or in meals you prepare.
Examples are:
- Thickeners
- Colorings
- Emulsifiers
- Flavorings
- Sweeteners
And other ingredients that are used to change the taste, appearance or shelf life of these foods that are made.
Some common examples are:
- Many ready-to-eat meals
- Soft drinks
- Some breakfast cereals
- Chicken nuggets
- Packaged cakes and pastries
- Instant noodles
- Many sweets and sugary treats
- Some sausages and processed meat products
- Packaged biscuits
What you need to understand is that processed foods don’t automatically mean ultra-processed foods.
Example of processed and ultra processed with an apple
Say you have an apple. It’s unprocessed the way it is, as it’s in its natural state.
Now cooking/preserving the apple= processed
However, turning a simple apple into a highly processed food with added sugars, colors, flavors, and other additives, can be ultra-processed.
So, a basic food can go through different levels of processing, which can change what happens to it.
That’s why thinking that processed foods are automatically “bad”, isn’t necessarily a helpful belief.
How can you tell the difference when shopping?
The easiest way you can tell, is to start with the ingredients list. If you’re looking at a short list of familiar ingredients, it could be a processed food.
However, if the ingredients on a list has lots of substances you wouldn’t normally find in a kitchen at home, especially if it has colorings, flavorings, sweeteners, and other additives. You could be holding a food that falls under the ultra-processed category.
Still, you shouldn’t panic when you see an unfamiliar ingredient, as it doesn’t make a food is unhealthy because of that.
A good step to take is to also check the nutrition label. Look at the fiber, added sugar, protein, sodium, and saturated fat. This is a much better way to make a decision when you’re shopping for foods.
The bottom line
What makes the biggest difference between processed, and ultra-processed foods is the level and purpose of the processing.
Processed foods are basically foods that have been preserved or prepared with ingredients like salt, sugar or oil.
While ultra-processed foods usually undergo a more extensive industrial processing and have a larger combination of ingredients, and additives. And if you’re thinking that you need to completely eliminate every processed food from your diet, you don’t have to.
What matters most is to make minimally processed, and nutritious foods the main part of your diet. While you do your best to be mindful of how regularly you eat highly processed foods. Because it’s not really about having a perfect food list, it’s making better choices most of the time.
