Eating a healthy diet sounds like a great idea, but when it comes to finding the right food at the grocery store, it can be overwhelming. Grocery aisles are peppered with processed foods that seem appealing and easy to grab, but it’s worth the time and effort to know which foods are best for your health and which ones to avoid.

What are processed foods?

Processed food is any food that has been changed during preparation — either through freezing, canning, heating, pasteurizing, cooking, dehydrating, mixing, etc. When you think about it, that’s nearly everything in the grocery store. But, there’s good news. Not all processed foods are bad. Here’s a rundown on the different types and how they differ from each other.

Unprocessed or minimally processed foods are foods that don’t have “ingredients” like bananas or spinach. Another way to think about it is as foods that are consumed in their natural state in which the vitamins and nutrients are still intact. Minimally processed foods have been slightly altered so they are more convenient and can be stored longer, but without sacrificing nutritional content. Examples of unprocessed or minimally processed foods include vegetables, eggs, nuts, seeds, fruits, fish, poultry, meat, milk, yogurt, coffee, tea and bagged salads. Also referred to as “whole foods,” there are no added ingredients. 

Processed culinary ingredients include oils, butter, sugar and salt, which are made by processes such as refining, grinding and pressing. When used in moderation for food preparation, these ingredients can create a flavorful dish without being unhealthy. 

Processed foods are foods from the above two categories but with added sugar, salt, oils and butter and have undergone additional processing. Examples of foods in this category include flavored yogurt, fresh bread, some cheeses and canned beans. Processed foods typically have two to three ingredients.

Ultra-processed foods and drinks are the result of multiple manufacturing processes, and beyond containing extra sugar, salt, oils and fats, also include additives and ingredients taken from other foods like gluten, whey, hydrogenated oils, protein isolate, maltodextrin, and high-fructose corn syrup. These foods have a lot of preservatives, dyes, colors and added flavors as well. Ultra-processed foods include cake mixes, sugary drinks, cookies, chips, and most ready-to-eat products like frozen dinners and lunch meat. 

Given the prevalence of ultra-processed foods in the grocery stores and restaurants, it’s not hard to believe that these types of foods account for nearly 60% of the calories and 90% of the sugar Americans consume, according to one study. But, despite their convenience and affordability, ultra-processed foods are unhealthy and can lead to major health problems.

Research has linked ultra-processed foods to serious chronic health conditions such as obesity, diabetes, heart disease, high blood pressure and cancer. In the first randomized, controlled study comparing diets high in ultra-processed foods versus unprocessed food diets, those who consumed ultra-processed foods gained one pound a week while the other group lost weight. Another study published in August of 2022 that followed the diets of 200,000 men and women for over 28 years found a link between ultra-processed foods and colorectal cancer in men.

So, how can you shop smartly with your health in mind? Here are a few tips:

Shop the perimeter

Nutritionists and health experts say that the best way to avoid ultra-processed foods is to shop the perimeter. This means sticking to the outside aisles of the grocery store where fresh foods, such as produce, meat and dairy are stocked. The middle aisles are generally where the processed snacks and junk foods are found.

Read labels

Reading food labels can be tricky, but the general rule of thumb is the less ingredients the better. For processed foods, look carefully for hidden sugars, which can appear as “maltose," "brown sugar," "corn syrup," "honey" and "fruit juice concentrate.” Also, if you can’t pronounce the ingredient, it’s probably not good for you.

Do your best

It’s unrealistic to not buy any processed foods, but it is possible to make better choices among processed selections and do your best to avoid ultra-processed foods.

Here are some examples of processed foods that can benefit meals:

Whole-grain or whole wheat bread.

• Precut vegetables.
• Low-fat milk.
• Milks or juices with added vitamin D and calcium.
• Canned fruits stored in water or natural fruit juice.
• Breakfast cereals with added fiber and whole grains.
• Frozen or canned fish.
• Hummus.
• Canned beans.
• Rotisserie chicken.

Research shows that eating healthy is about making smart food choices and limiting or eliminating as much ultra-processed foods as possible. Instead of counting calories or cutting out carbs or trying the latest diet trend, consuming whole foods such as fruits and vegetables, lean meats and nuts and seeds will go further in improving health and preventing the onset of chronic conditions.

The affordable virtual care team at HealthTap can help with nutritional advice, weight loss counseling, health screenings and more. Schedule an appointment with a HealthTap provider today.