What is Processed Food? And Why The Idea That We Should Avoid It Is So Flawed

Have you ever heard someone say that “all processed food should be avoided?” Insert major eye roll here. The truth is that not only is that pretty much impossible to do, but it’s also unnecessary too.

There’s a lot of fear mongering on social media. Seed oils. Carbs. Ingredients you can’t pronounce. Processed food.

And I understand the idea behind the processed food thing. Of course, we should aim to eat as many whole foods as possible, like nutrient-dense fruits and vegetables.

But, most foods are processed to an extent. And, not only that, but it would be really difficult, time consuming and expensive to avoid all processed foods at all costs.

Let’s start with what processed food actually is.

What is processed food?

I think a lot of people are surprised to learn what “processed” actually means as it relates to food. Most foods are processed in some way.

According to the Department of Agriculture, anything that’s been done to a food to alter it from its natural state is considered processing.

This includes foods that have been: washed, cleaned, cut, chopped, heated, pasteurized, balanced, cooked, canned, frozen, dried, dehydrated, mixed, or packaged.

So, of course, something like a bag of chips is processed.

But this also means that the oat milk that health influencer is touting is also processed.

And baby carrots? Processed. They’re not grown in that uniform, small size.

Even an apple – once you wash it – is considered processed.

Hopefully you see the point here – that “processed” is a pretty vague and meaningless term. Nearly all food is processed to some extent. And the idea that we should “avoid all processed food” is extremely flawed.

Different levels of processing

Of course, there are different levels of processing. A washed apple isn’t as processed as that bag of chips.

But my issue with the processed food argument is that it’s totally gray. Where are we expected to draw the line? Only eat processed foods that are processed in certain ways? It’s just silly to tell people to avoid processed food in general.

And, most importantly, processed doesn’t equal bad. Even when it comes to that bag of chips. Or anything else.

Yes, some foods contain more nutrients than others. Processed or not, this has always been the case.

Some foods are more satisfying in a given moment.

For example, if you’re craving a bag of chips, a less (but still) processed baked potato really isn’t gonna cut it.

There truly is room for all foods in our diets. Once we look at foods neutrally and let our bodies eat what they’re asking for, we often find that our bodies crave balance – with a mix of minimally processed food, highly processed food, and everything in between.

So you’re saying to just chips all day long?

Just because I’m anti-diet, doesn’t mean I’m anti-nutrition.

Nutrition is super important to me (duh, I’m a dietitian after all!) and I want you to eat nutrient-dense foods.

Most of us understand this though. We understand that broccoli has a lot of nutrients and is good for our bodies.

What many of us haven’t been taught, however, is that it’s okay to eat those chips or that cookie. And that the cookie isn’t going to automatically derail our health.

I want you to listen to your body. It’s smart and truly will crave a mix of all foods.

Even if you did eat chips all day long, it’s likely your body would start to tell you pretty loudly that it wanted more variety and different nutrients.

So, while I’m not telling you to eat chips and only chips, I am telling you to enjoy chips when you want them. And definitely to not fear them just because they’re “processed.”

The benefits of processed food

Lastly, I think it’s important to understand the benefits of food processing.

Processing food helps to make food: safe to eat, more accessible, more affordable, and more convenient.

These are very important things that we can’t overlook.

Pasteurizing cheese or milk – which is a type of processing – makes these foods safer to eat, especially for pregnant women. Even washing strawberries – also processing – makes strawberries safer to eat.

And as a great as whole foods are, they’re not always easily available. They’re often more expensive and harder to find – or even absent in food deserts. Canned and frozen fruits and vegetables – which are processed – are super nutritious and make eating fruits and veggies a lot easier for most people.

Let’s not forget convenience either. Something like frozen pizza is a processed food that’s an easy, convenient meal. A protein bar is a processed food that’s a super convenient snack on the go.

Within all those levels of processing, it’s important to remember that processing is actually beneficial too.

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So, is processed food “bad?” Absolutely not. Hopefully, you already know that no food is good or bad, and that includes processed food.

Processed food has a lot of benefits. But also, unless you’re picking apples straight from the tree and then eating them right then and there, chances are, your food is processed in some way.

You do not need to avoid all processed food – minimally processed or highly processed.

What we do need to avoid is the health advice that tells us otherwise. Ya know?!