Processed foods are foods that have been altered at some point during their creation. Common examples include canned or frozen foods. Ultra-processed foods, on the other hand, are food products made from food extracts and similar substances, such as added sugars. According to the Centers for Disease Control and Prevention (CDC), approximately three-fifths of the calories consumed in America come from processed foods.
The CDC is a vocal advocate for improving the nutritional value of processed foods, which can vary widely from one product to the next. Greek yogurt, for example, is a rich source of protein and various micronutrients, including calcium. Yogurt promotes strong gut health and can be purchased with zero fat and no added sugar. Additional processed foods that offer health benefits include canned beans, precut vegetables, frozen fish, and certain breakfast cereals. Milk must be pasteurized before it can be consumed by humans, which means all dairy products can be categorized as processed foods.
Other processed foods can pose a threat to overall health and wellness. Nearly three-quarters of the nation’s sodium consumption can be attributed to processed, pre-packaged foods and food from restaurants, according to the American Heart Association. The consumption of ultra-processed foods, which present even greater health risks, has dramatically increased over the last two decades, and is likely a contributing factor to America’s obesity epidemic.
Some of the most popular but least healthy processed foods include instant pasta, energy drinks and soft drinks, deli meats, and frozen pizza. Individuals should carefully assess the ingredients of breakfast cereals, as most brands feature added sugar. Similarly, some Greek yogurt is considered healthy, while other styles use food coloring and artificial sweeteners.
