The term “processed foods” can be equal parts captivating and confusing for the general public. Captivating because there’s a general sense that the more heavily processed a food is, the less likely it is to be of great nutritional value. Confusing because there are technically four different categories of processed foods, each of which carries vastly different dietary and health implications.
These four categories, known as the NOVA food classification system, were created by the United Nations in 2016 as part of their “decade of nutrition” initiative in response to an increasingly hard-to-navigate global food ecosystem.
Category 1: Unprocessed or Minimally Processed Foods
This category includes foods we often think of as natural whole foods, such as vegetables, fruits, whole grains, legumes, nuts, seeds, and all types of unmodified animal protein, including fresh fish, eggs, and beef.
These foods generally have a single ingredient, are rich in essential nutrients, and should play a significant and predominant role in our diets.
Minimally processed foods, such as kimchi and ground flaxseed, are allowed in category 1 because their nutritional value is either unaffected or enhanced.
Category 2: Processed Culinary Ingredients
This category includes items like various oils, sugars, salt, and butter. The primary purpose of this category is to enhance the flavor profile of whole foods from category 1 during cooking or preparation.
These components are only problematic in excess. For example, using a small amount of maple syrup in a meal generally does not detract from its overall nutritional value.
Category 3: Processed Foods
These foods are created by combining ingredients from categories 1 and 2, generally containing at least two or three ingredients.
Common examples include canned fish in oil or salted whole wheat crackers, which retain significant nutritional value even if modestly processed.
Category 4: Ultra-Processed Foods
This category includes ultra-processed foods that undergo multiple steps of modification and typically have longer ingredient lists with additives for preservation, flavor, color, and texture.
Some of these additives, such as titanium dioxide, potassium bromate, and brominated vegetable oil, are banned in some regions due to health concerns.
For instance, processed meat starts with category 1 ingredients but extensive modification through smoking, salting, or curing links it to an increased risk of colorectal cancer when consumed in excess.
Common Ultra-Processed Foods
- Sugar-sweetened beverages and energy drinks
- Most types of candy and chocolate
- Potato chips, pretzels, and other salty snacks
- Ice cream and similar frozen desserts
- Bakery products, such as cookies, cakes, and muffins
- Processed meats, like sausage, ham, and prosciutto
- Frozen meals, like pasta and pizza dishes
New research in the British Medical Journal examined global data over 15 years and found that as ultra-processed food intake increased, so did the risk of heart disease, type 2 diabetes, depression, and anxiety.
One possible explanation is that ultra-processed foods may drive inflammation in the body, which negatively impacts both physical and mental health.
Health Canada has responded by introducing new labeling regulations for these products.
Ultra-Processed Foods: New Labeling Regulations
Health Canada’s new front-of-package labeling requirements for ultra-processed foods will be mandatory starting January 1, 2026. These requirements target foods with excessive sodium, sugars, or saturated fat to help consumers make more educated choices and to encourage healthier options in the food industry.
Making Your Diet Whole: How to Think About Processed Foods
Many Canadians fall short in their intake of essential nutrients like vitamins A, D, and C; magnesium; fiber; potassium; and calcium. Overconsumption of ultra-processed foods makes it challenging to achieve a balanced nutrient profile.
A balanced diet that limits ultra-processed foods and emphasizes whole foods can lead to better health outcomes.
How to Avoid PFAS
PFAS, or perfluoroalkyl and polyfluoroalkyl substances, are found in household and food-industry items like nonstick pans, plastic containers, and fast-food packaging. Concerns are rising over PFAS potentially contaminating foods and affecting health.
To reduce exposure:
- Use stainless steel, cast iron, glass, or silicone containers instead of nonstick or plastic.
- Transfer takeout food out of its packaging promptly and avoid reheating it in the original packaging.
- Buy PFAS-free clothing, furniture, and other items when possible.
This article was originally published in the September 2024 issue of alive magazine.
Andy is a private practice dietitian and 11x published author from Toronto, Canada. He combines his love for one on one interaction with a broader passion to be involved in content creation via his writing and social media use. Having been a generalist early in this career, Andy has spent the last several years focusing on the fatty liver space given the broad prevalence and significant health implications of this increasingly common condition.
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