What are processed foods and are they bad for you? Get the facts

When you think of processed foods, your mind often goes straight to chips, cookies or soda. But many people don’t realize that some processed foods can actually play a role in a balanced diet. If you’ve ever tossed frozen veggies into a stir-fry or opened a can of beans to add to tacos, you’ve eaten processed foods.

If your goal is weight management, some processed foods can make it harder to reach your goals, while others may actually help. The trick is knowing which ones to limit, and which ones may help make healthy eating easier.

So how do you know the difference? Let’s take a closer look

What are processed foods?

A “processed” food is any food that’s been altered from its original state. This could mean something as simple as chopping, washing or cooking, to something as complex as adding preservatives, flavors or other additives.

Processed foods are often grouped into four categories:

• Unprocessed or minimally processed foods are foods close to their natural state. They’re usually processed for convenience and safety, which may include washing, cutting, freezing or cooking. For example, canned vegetables or frozen fruits.
• Moderately processed foods may include added ingredients such as salt, oil or sugar—think foods like flavored yogurt, nut butters or canned soups.
• Ultra-processed foods go through multiple steps in factories and often include artificial dyes, preservatives or sweeteners. These are commonly sodas, packaged cookies, frozen pizzas or chips.

Not all processed foods are the same, and the process they went through matters most when it comes to including them in a balanced diet.

Ultra-processed foods and weight loss

When it comes to managing a healthy weight, ultra-processed foods are the ones most likely to interfere with your goals. Studies show that people who consume a diet predominately full of ultra-processed foods consume about 500 more calories per day compared to those eating minimally processed meals.

Ultra processed foods may provide less nutritional value when compared to whole foods or minimally processed foods. This is because they are often:

• Calorie-dense, packing a lot of energy into small portions.
• High in added sugars and refined carbohydrates, which can spike blood sugar levels without satiating hunger.
• High in added sugars and refined carbohydrates, which can spike blood sugars levels without satiating hunger.
• Low in fiber and protein, making them less filling.

Ultra processed foods often combine sugar, salt and fats in ways that make them easier to overconsume, which in turn can sabotage weight loss goals.

This doesn’t mean you need to avoid them completely. Enjoying pizza night or treating yourself to dessert is a part of living a well-balanced life. But when your diet is mainly ultra processed foods, it can make it harder to support a healthy weight and reach any weight loss goals. Here are a few tips:

1. If you are consuming an ultra-processed food, consider pairing it with a protein or fiber source to support balanced blood sugar levels.
2. If you’re planning on working out for more than 60 minutes, consider shifting your consumption of an easy to digest ultra-processed carbohydrate to right before you exercise for a quick energy boost.
3. Use ultra-processed snacks as an opportunity to practice mindful eating by slowing down, engaging your senses and honoring your hunger and fullness cues.

Processed foods that can support your goals

Are there processed foods that can support your goals? In short, yes. Some processed foods can actually support a balanced diet and weight loss goals. Many staples that make healthy eating realistic in everyday life are minimally processed and still packed with nutrients.

Examples of processed foods that are good for you include:

• Bagged salad mixes
• Canned beans or other vegetables
• Frozen fruits and vegetables
• Greek yogurt
• Whole-grain bread, pasta and oats

So, while “processed foods” often have a bad reputation, it’s not always the case. These types of foods still retain much of their nutritional value and often make it easier to eat consistently—especially on a busy day or while on the move.

When grocery shopping, stick to the perimeter of the store for healthier options. Fresh fruits and vegetables, lean proteins and dairy products are all typically found along the outer walls of the grocery store. Shopping the perimeter makes it easier to fill your cart with wholesome, nutrient-rich foods and avoid adding too many highly processed options.

List of processed foods

Understanding the difference between types of processed foods can help you make better choices. Here’s a quick guide:

Can you still have a healthy diet while eating processed foods?

Having food that is available and safe to consume will always be part of a healthy diet. If you’re looking to shift away from ultra-processed foods, making smart choices can help you meet your goals:

• Check the ingredients list. Shorter, recognizable ingredients usually mean less processing.
• Look at the amount of fiber and protein, anything with 5 grams of fiber or more is considered “high fiber.” These nutrients help keep you full and support weight management.
• Limit added sugars and sodium. Try to find products with lower amounts of both. Look for the daily value (DV) on food labels; 5% or less is low, 20% or more is high.
• Explore defining your own vision for your health, for instance, following the 80/20 rule, where your diet is 80% whole or minimally processed foods, for flexibility when you want to treat yourself. You can also work with a dietitian to create your own personalized plan.

Maintaining a healthy and well-balanced diet doesn’t require perfection. Instead, it’s about consistent, small changes that you can stick with long-term.

Processed foods that are good for you

Understanding what processed foods are—and the difference between minimally processed and ultra-processed foods—is the first step toward building a healthier, more balanced plate. It’s not about eliminating foods you enjoy, but rather about making informed decisions most of the time. By focusing on whole foods and nutrient-dense options, you can still support your health goals while enjoying the convenience of processed foods.

Looking for support in your wellness journey? Explore the Baylor Scott & White Healthy Weight program for virtual support or connect with a registered dietitian today.