The Processed Food Paradox: Convenience vs. Health
Written by Lori Bumbaco, MS, RDN, CSO, LDN, Oncology Dietitian
It seems that a lot of people are talking about concerns over processed foods. Sometimes, with hot topics in nutrition, the amount of information we encounter can become overwhelming. Sometimes we end up having a lot of questions and become more confused than when we started. Some of the questions you might be wondering are how do we know what technically defines a processed food, and do we need to be afraid to eat them?
Many researchers have been using the Nova food classification system to categorize foods based on their level of processing. Nova (formerly NOVA) is not an acronym, but rather the name for the system developed by the Center for Epidemiological Studies in Health and Nutrition, School of Public Health at the University of São Paulo in Brazil. It was developed to categorize food based on the extent and purpose of its industrial processing.
The Nova system has four groups of processed foods, with group 1 being the least processed and group 4 being the most processed.
Here’s a breakdown of the four groups and some food examples:
Group 1: Unprocessed or Minimally Processed Foods: Naturally occurring foods with no added salt, sugar, oils, or fats.
Examples: Milk, meat, eggs, fish, poultry, plain unsweetened yogurt, beans, fresh, frozen, or dried fruits and vegetables, oats, grits, pasta, rice.
Group 2: Food products from Group 1 that have been processed by pressing, refining, grinding, and/or milling; they are used in home and restaurant kitchens to prepare, season, and cook Group 1 foods.
Examples: Vegetable oils, butter, vinegar. Salt, sugar, and molasses from cane or beet, honey extracted from the combs, and syrup from maple trees.
Group 3: Food products made by adding sugar, oil, and/or salt to create simple products from Group 1 foods with increased shelf life or enhanced taste.
Examples: Canned vegetables, fruits, and beans; some salted or sugared nuts and seeds; salted, cured, or smoked meats; canned fish; fruits in syrup; cheese and freshly made bread.
Group 4: Industrially created food products created with the addition of multiple ingredients that may include some Group 2 ingredients as well as additives to enhance the taste and/or convenience of the product, such as hydrolyzed proteins, soy protein isolate, maltodextrin, high fructose corn syrup, stabilizers, flavor enhancers, non-sugar sweeteners, and processing aids such as stabilizers and bulking and anti-bulking agents.
Examples: Commercially produced breads, rolls, cakes, cookies, donuts, breakfast cereals, soy burgers, flavored yogurts, ready-to-heat meals, such as frozen pizzas, soft drinks, and candy.
What you may or may not be aware of is that there is considerable debate among nutrition scientists and health professionals because not all processed or even ultra-processed foods are considered unhealthy. Some ultra-processed foods are beneficial in an overall healthy diet and promote good health. The distinction is that ultra-processed foods that are nutritionally devoid and high in sugars, salts, and unhealthy fats appear to be linked with worse health outcomes.
All foods go through processing before they are consumed. When a person washes and cooks dried chickpeas to be edible, this is considered minimal processing, and the chickpeas are classified as a group 1 food. Ready-to-eat canned chickpeas that you can drain and add to meals are considered a processed food in group 3. When you buy a commercially made hummus, which is made with chickpeas but has guar gum added as a stabilizer, this product would be considered a group of 4 ultra-processed foods. That means this hummus is in the same category as commercially produced sweetened beverages, chips, and many sweet treats.
Some research studies suggest that eating patterns high in ultra-processed foods are associated with increased incidences of chronic diseases such as obesity, heart disease, and Type 2 diabetes. However, due to the nature of these studies, when compared to randomized control trials, it cannot be concluded that ultra-processed foods cause these diseases, but rather are associated with them. Healthcare professionals refer to this as “correlation does not mean causation”. In other words, something else may explain the reason for the disease that was not included as part of the study.
Some group 4 foods, such as hummus made with or without a stabilizer — and especially if consumed with baby carrots or other vegetables — are nutritionally superior to a calorie-dense, but nutrient-poor snack of donuts, candy, or chips. Another example is for whole-grain cereal. Some options, while in the group 4 category, are considered healthy options within the context of a whole diet that is also healthy. The important takeaway is that healthy eating cannot always be defined with categories. There are exceptions to be made about the nutritional quality of processed food, and the same advice about healthy eating most likely will never change. Eating a lot of foods that require minimal processing is best. Filling up your plate or bowl with lots of vegetables, fruits, whole grains, beans, and lentils will maximize the nutrients at meals.
Ultimately, the best way to learn which foods are the right choices for you is to consult with a dietitian. A registered dietitian can help personalize a tailored and sustainable plan to suit your unique nutrition needs.
