| | | "Processed food" has become a catchall term for any food that's lacking in nutritional value and high in added sugar, sodium, and unhealthy fats. It's often used interchangeably with "ultra-processed food." But in reality, there can be a big difference between processed and ultra-processed food. For instance, consider the nutritional value of a Big Mac versus a bag of bulk bin trail mix. | | So, in hopes of clearing up confusion and helping us all eat a nutrient-rich diet, we invited Jessica Sandoz, a registered dietitian at Healthline, back to explain the difference between processed and ultra-processed foods. | | | | | | | The more you know!
Ginger Wojcik
Newsletter Editor, Healthline |  | | Written by Ginger Wojcik
November 12, 2024 • 4 min read | | | |  | | | | Q: | Processed vs. ultra-processed: What's the difference? | | | A: | Before we dive in, I should note that "processing" is not regulated or standardized — meaning there are no official guidelines defining processed or ultra-processed foods. This makes categorizing foods difficult, but I'll do my best!
When we talk about "processed" and "ultra-processed" foods, we usually think about foods that have fewer nutrients and more salt, sugar, and saturated fat than unprocessed foods. However, technically speaking, processing (of foods) simply means altering the food in some way. Washing, cutting, slicing, peeling, and shredding are all examples of processing.
The most important thing to remember is that processing is on a spectrum, and the more processed a food is — especially if it's been ultra-processed — the less nutritional value it is likely to have.
Unprocessed foods: Whole foods that are still in their natural state when purchased. They contain all their original, naturally present nutrients. Examples include whole fruits and vegetables, fresh meat and seafood, beans, unsalted nuts and seeds, and whole grains.
Minimally processed foods: Minimally altered foods that retain all their nutrients without additional ingredients. Processes include washing, cutting, slicing, peeling, shredding, and pasteurization. Some frozen and dried foods also fall into this category. Examples are prewashed, precut bagged salad; baby carrots; precut fruit; and frozen and dried foods with no salt or sugar added.
Processed foods: The natural state has been altered in some way, but the food still contains few ingredients and retains many nutrients. Processes include cooking, fermenting, juicing, canning, and dehydrating. Food examples include juices, canned fruits and vegetables, smoked fish, tofu, whole wheat bread, yogurt, cheese, nut butters, and oils.
Ultra-processed foods: Whole foods that have been fractionated (taken apart), usually by an industrial process. The components are then combined with fractions of other foods, ingredients, extracts, preservatives, emulsifiers, modified oils, chemical sweeteners, and other additives. The purpose is to make these foods more palatable, convenient, lower cost, and shelf-stable. Examples include frozen meals, packaged snacks, candy, boxed cake mixes, sodas, refined grain products, energy bars and drinks, instant soups, protein isolates, and fully hydrogenated oils (these oils help extend the shelf life of foods).
I want to emphasize that all foods can fit — yes, even ultra-processed foods! — into a balanced diet. You should aim to eat mostly whole, minimally processed foods. But the occasional ultra-processed food item isn't going to "ruin" an otherwise nutrient-dense diet. | | | | | Jessica Sandoz, Registered Dietitian | | | Want to learn more about food, diets, cooking, or some other nutrition subject? Let us know at nutritionedition@healthline.com and we'll look into it for you! (Heads up, we may use your response in an upcoming newsletter.) | | | | | | | Stay fresh | | | | |  | | Rubbermaid 8-Piece Storage Containers | | I recently learned firsthand how beneficial it is to store refrigerated vegetables in a well-ventilated container. In a hurry, I put a salad spinner full of rinsed lettuce straight into the fridge. The next day I made a salad with this lettuce, and I was amazed by the crunchy freshness of the leaves. I realized it was because the colander piece of the spinner elevated the leaves above the moisture, so they didn't get soggy. Anyway, the point is that I've been converted and now consider these produce savers to be totally worth the money! | | | | Every product we recommend has gone through either Healthline's or Optum Store's vetting processes. If you buy through links on this page, we may receive a small commission or other tangible benefit. Healthline has sole editorial control over this newsletter. Potential uses for the products listed here are not health claims made by the manufacturers. Healthline and Optum Store are owned by RVO Health. | | | | | | | | | | | | | | What we're digesting | | 🤔 How much fiber is too much? Fiber is an important nutritional component. But it's possible to overdo it. | | 😶🌫️ 5 things nobody ever tells you about menopause. Here are some changes that may come your way during this stage of life. | | 🥑 How do avocados affect cholesterol levels? Contrary to popular belief, avocados do not contain any cholesterol. | | 😴 Are you constantly sleepy? It may be hypersomnia. Here are some other symptoms to know about. | | | Thanks for reading, everyone! We'll be back on Thursday with some expert tips for following a low sodium diet. See you then! | | | Until next time, |  | Take care of yourself, and we'll see
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