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Processed Foods versus ULTRAPROCESSED Foods
While highly processed foods can pose health concerns, not all processed items are inherently unhealthy. Research published in JAMA Network Open (July 8, 2025) indicates that many adults have difficulty distinguishing between processed and ultraprocessed foods.
What Are Ultraprocessed Foods?
The NOVA classification system categorizes foods based on the degree of processing. Ultraprocessed foods are primarily or entirely made from ingredients extracted or refined from whole foods and contain little to no intact food or natural nutrients.
Common examples include ready-to-eat or heat-and-serve products such as chips, soft drinks, snack crackers, chicken nuggets, deli meats and sausages, frozen pizzas, instant rice or pasta dishes, and many prepackaged microwave meals.
The NOVA classification system focuses on how much a food is processed rather than how nutritious it is. In other words, a food can be processed without being unhealthy. Examples include olive oil, canned beans, frozen or canned fruits and vegetables, and foil-packed fish or chicken—all processed, yet still nutritious choices. Even a ready-to-eat cereal labeled “ultraprocessed” in NOVA can be part of a healthy breakfast if it’s low in added sugars and provides dietary fiber.
Some products marketed as “healthy,” “high-protein,” or “low-carb” may actually undergo extensive processing to achieve those traits. A low-carb tortilla, for instance, often contains emulsifiers and other additives to replicate the texture of a traditional tortilla. As dietitian Kristin Kirkpatrick points out, consumers sometimes assume that the low-carb option is automatically healthier, even when its ingredient list is more artificial and not nutritionally superior.
A practical approach is to ignore the marketing on the front of the package and focus on the information on the back. Start with the ingredient list: generally, fewer and more familiar ingredients indicate less processing, while long lists of additives and hard-to-pronounce substances suggest more. Next, review the Nutrition Facts label. Choose items low in added sugars and sodium—around 5% or less of the daily value per serving—and high in fiber, about 20% or more of the daily value.
Kirkpatrick summarizes it simply: “The ingredient list tells the real story.” In most cases, shorter ingredient lists with recognizable items point to foods that are less ultraprocessed.
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