Processed foods sometimes come with a bad reputation, and some may even be associate them with unhealthy eating. However the term “processed food” often has more to do with preserving the quality, safety, and shelf life of a food to make it easier for consumer use.

So what are processed foods?

Processed foods are any food items that have been altered from their natural state through methods such as freezing, canning, baking, drying, or fortifying. This defines a wide range of products, from minimally processed items like bagged spinach to heavily processed foods like sugary cereals.

For example, pasteurization helps make milk safe to consume by eliminating harmful bacteria, while freezing preserves vegetables for off-season use.

Types of Food Processing

Processed foods can be categorized into three broad types:

1. Minimally Processed Foods: These include items that undergo minimal changes to retain their natural form while improving shelf life or usability. Examples include washed and pre-cut fruits, frozen vegetables, and vacuum-packed nuts. For more, check out my list of Budget Friendly Frozen Foods that are Dietitian approved and great to have on hand!
2. Moderately Processed Foods: Foods in this category are often altered to enhance flavor, texture, or nutrient content. Examples include canned beans, whole-grain bread, and fortified dairy products.
3. Highly Processed Foods: Examples include chips, soda, instant noodles, and packaged desserts. These food items are convenient and allow for quick meals and snacks. They may be touted as “bad”, but are a normal part of a balanced diet.

Understanding the benefits from processed foods

Enhanced Food Safety: Techniques such as pasteurization, sterilization, and freezing help eliminate harmful microorganisms, reducing the risk of foodborne illnesses. This has significantly improved public health by providing safer food consumption.

Extended Shelf Life: Processing methods such as canning, drying, and vacuum-sealing allow food to be stored for longer periods. This minimizes waste and ensures a steady food supply, even in areas with limited access to fresh produce.

Convenience: Processed foods save time and effort in meal preparation. Pre-cut vegetables, ready-to-eat meals, and frozen foods make it easier for busy individuals and families to maintain a varied diet.

Nutrient Fortification: Fortification has been a game-changer in combating nutrient deficiencies. For instance adding iodine to salt has helped prevent goiter. And fortifying milk with vitamin D has reduced the prevalence of rickets. These changes help ensure that more people are consuming enough essential nutrients.

Processing foods is a important part of increasing food availability and food safety, as well as enhancing flavors and increasing overall convenience. These foods often get a bad reputation but they are a normal part of a balanced diet and eliminating them completely is likely not the best pathway to health for many people.