By Ken Swartz, MS
Most of us are undoubtedly trying our best to achieve our short- and long-term health goals. However, our society's desire for convenience, which includes a preference for highly processed, easily prepared foods, and its continued use, can have an impact on our health.
In this article, we will look more closely at the differences between whole foods, processed foods, and ultra-processed foods, with the goal of encouraging you to examine your purchasing habits for your own health.
When you hear the phrase "whole foods", you may immediately think of nutrient-dense, foods in their natural form —unprocessed.
Since "whole foods" lack a formal regulatory definition, they are usually defined as being unprocessed foods or minimally processed.1 Also, no additional ingredients are added to whole foods.1 For many of us, we may think of raw nuts, fruits and vegetables, and whole grains.
However, is it possible to consume a diet entirely free of processed foods? The bottom line is that no diet is perfect, and you might occasionally eat foods that have been processed. Now, let's take a closer look at the definition of food processing in more detail.
You may think that whole foods and processed foods are polar opposites, but the United States Department of Agriculture (USDA) defines processed foods as "any raw agricultural product that has been altered from its original state."1,2 This includes simple steps like washing, cleaning, milling, cutting, chopping, heating, pasteurization, blanching, cooking, canning, freezing, drying, dehydrating, mixing, and packaging.2
Whole foods, such as raw apples, are unprocessed, whereas unsweetened applesauce is processed. Apples are peeled, cut, cooked, pureed, and sometimes pasteurized during processing, but water and citric acid may also be added.3 Another example of whole food vs. processed food is raw peanuts (unprocessed) versus roasted peanuts (minimally processed).1,2 Even healthy foods, such as raw vegetables cut or sliced, are labeled as processed (minimally).
As you can see, many healthy foods can be classified as "minimally processed" but still make up a part of our daily diet. However, adding other non-nutritive ingredients to a food, such as sugar, fat, hydrogenated fats, sodium, colors, and flavorings, can all result in a complete overhaul of the food, prompting us to investigate what constitutes ultra-processed foods.
Ultra-processed foods are either ready to eat or only require heating, primarily composed of chemically modified food substances, along with additives to enhance taste, texture, appearance, and stability, with little to no inclusion of whole foods.4,5
The NOVA food classification system is used to grade the extent to which a food is unprocessed, minimally processed, and ultra-processed.6
In general, ultra-processed foods: 2,4,5
According to the NOVA system, ready-to-eat products, like packaged snacks, carbonated soft drinks, instant noodles, and ready-made meals are just a few categories that are considered ultra-processed foods.6
You've probably heard that if the ingredient list on the label is long and you can't pronounce one or more of the ingredients, it's a sign that the food is ultra-processed and therefore not nutrient-dense or a healthy food option. The majority, if not all, of these highly processed foods are made up of food-derived ingredients such as flavors, colors, texturizers, and additives.3
We know that additives are typically used to extend the shelf life of a product while also improving taste, texture, and mouth feel or smoothness. Artificial colors may be used to replicate the appearance of the 'whole food'. Though whole foods contain phytonutrients and other important nutrients such as antioxidants, vitamins, and minerals, no engineered food can compete with the real thing—whole foods.
There is growing evidence linking the consumption of ultra-processed foods to poor diet quality and chronic diseases.5 According to an article cited by Harvard Health Publishing, ultra-processed foods may be associated with chronic health issues such as:3
Harvard Health Publishing has also shared that some research suggested that certain food additives, such as emulsifiers, may increase the risk of cardiovascular problems, while another theory noted that ultra-processed foods may harm the gut; however, evidence is still evolving.3
We know that ultra-processed foods come with a hefty price tag since these engineered foods are nutrient sparse and calorically dense. Interestingly, the National Health and Nutrition Examination Survey (NHANES), shared results of studies that showed that ultra-processed foods account for 57% of the daily calorie intake among adults and 67% among youths in the United States.4
We need to invest in initiatives that educate and promote the value of achieving and maintaining good health. This entails concentrating on a healthy diet (balanced diet), physical activity, and mental health. Focus on our children's intake and educate them about nutrition choices, as well as support programs that can help Americans choose healthy food options like whole foods rather than ultra-processed foods.
During the summer, visit local farms and farmers markets for fresh produce. Furthermore, if you are shopping at your local grocery store, try to avoid shopping in the inside aisles, which contain the majority of processed and ultra-processed foods. Make and stick to your grocery list and shop the perimeter of your local grocery store for basic food groups such as fresh produce, fruits and vegetables, lean cuts of meat and fish, and low-fat dairy products.
Now that we've covered the differences between whole foods, processed foods, and ultra-processed foods, we hope you're encouraged to examine how you're currently eating and feel empowered to make the necessary changes to improve your lifestyle habits, such as your dietary intake of whole vs. processed foods and what you serve your family.
*These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, mitigate, or prevent any disease. Individual results may vary.
Ken Swartz, MS is the co-founder, Chairman Emeritus, and former Chief Science Officer at C60 Power, a health and wellness company committed to delivering the highest quality Carbon 60 products available. Ken earned a Master of Science degree from the University of Colorado at Denver and a Bachelor of Science in Economics from Arizona State University.
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