Understanding Processed Foods, Defeating Diet Culture, and Prioritizing Wellness

Processed foods have actually been around since the industrial revolution sparked mass food production. This made it easier and more affordable for Americans to fill their kitchen cabinets. However, many years later, the term “processed foods” developed a negative connotation for millions of people. But we don’t need to be afraid of processed foods. Let’s learn why.

A Brief Timeline – The Evolution of Processed Foods

1900s - 1920s – Early food processing methods (canning, pasteurization, milling, etc.) became common, but there was no standardized term for "processed foods."

1930s - 1940s – Processed foods became essential during World War II. So, as governments focused on food preservation and convenience, the American public also began reaping the rewards.

1950s - 1960s – The food industry starts mass-producing convenience foods (e.g., easy-prepare dinners, canned soups, boxed cereals). The term "processed food" is occasionally used in marketing and nutritional discussions.

1970s - 1980s – Food additives, preservatives, and other ingredients start appearing more frequently in nutrition research and public discussion.

1990s - 2000s – In popular diet-culture discourse, processed foods become widely debated, often connected to:

• Diabetes

• Weight

• Heart Disease

• ADHD

• And more

Books, documentaries, and public health campaigns began to appear, highlighting the so-called risks of processed foods.

2000s - Present: Ultra-Processed Foods & the NOVA Classification

2009 – The NOVA classification system (see below) is introduced by Carlos Monteiro, Brazilian nutrition researcher and professor at the University of São Paulo in Brazil.

2014 - Present – Popular diet-culture continues its obsession with ultra-processed foods.

What is the NOVA Food Classification System?

Initially developed in 2009, the NOVA food classification system has since been recognized by the Food and Agriculture Organization of the United Nations as a crucial framework for studying diet quality. It utilizes four primary food categories, including:

• Unprocessed or Minimally Processed Foods

• Processed Culinary Ingredients

• Processed Foods

• Ultra-Processed Foods

• Unprocessed or Minimally Processed Foods

Edible parts of plants or animals after natural separation (e.g., fruits, vegetables, meat, milk).

Also includes foods with minimal processing like drying, grinding, pasteurization, and the addition of vitamins/minerals to replace those lost during processing.

Processed Culinary Ingredients

Substances obtained directly from unprocessed or minimally processed foods, or nature through industrial processes like pressing, refining, extracting (e.g., oils, butter, sugar, salt).

Typically used in combination with unprocessed or minimally processed foods.

Processed Foods

Made by adding processed culinary ingredients (salt, oil, sugar) to unprocessed or minimally processed foods, using preservation methods like canning and fermentation (e.g., canned vegetables, salted nuts, cheese, bread).

Processing aims to increase durability (extend expiration dates) and make unprocessed or minimally processed foods more enjoyable.

By extending the shelf life of many foods we regularly eat, food waste is drastically reduced along with our expenses. Imagine the package of spaghetti you purchased last week had to be thrown out today because it had already gone bad. That would be our reality if food processing never came to fruition.

Ultra-Processed Foods

Formulations made mostly or entirely from substances derived from foods and food constituents, often with many additives.

Contain ingredients not commonly used in kitchens, such as hydrolysed proteins, protein isolates, and various additives for palatability and appeal (flavors, colors, emulsifiers, etc.). The presence of these unique ingredients or classes of additives identifies a product as ultra-processed.

These foods are highly convenient, attractive (hyper-palatable) to consumers, and profitable for food manufacturers.

Balance and Moderation

Did you know that stressing over the Oreos you were considering eating is actually more detrimental to your health than just eating the Oreos? I’m not saying that you should eat a family-sized box of cookies in one sitting. But when enjoyed in moderation, ultra-processed foods are not going to hurt you. I’ve spoken with individuals who’ve spent more time worrying about eating a single potato chip than the time they’ve actually spent eating potato chips throughout their lives. That kind of anxiety around food doesn’t nourish, it drains. And it can serve as a powerful reminder that our relationship with food can matter as much as what’s on our plate.

But, Processed Foods Are Bad, Right?

No. When eaten mindfully, processed foods have a minimal impact on your well-being. Instead of adhering to general terms like “processed foods are bad”, learn what works best for you. Nearly all types of food can fit into a balanced eating pattern.

Diet Culture and Unprocessed Foods

Several online influencers and so-called “health” brands have popularized terms like clean and unprocessed eating. Their videos and advertisements push their products while body shaming consumers using judgmental language in the hopes they’ll be convinced to buy what they're selling. Oftentimes, the advice and “facts” presented may contradict scientific research and spread misinformation, all to increase their profits.

Processed Foods Make it Possible…

…for a mother with the flu to enjoy a quick warm bowl of soup. Processed foods make it possible for older adults to live and eat independently. Processed foods make it possible for a person with arthritis to enjoy produce without having to prepare the fruits and vegetables on their own.

Without processed foods, a balanced diet would be nearly impossible to achieve. In fact, processed foods are the reason why many of us are alive and well today! For example, there’s a good probability that you consume iodized salt on a daily basis. Iodine deficiency became a prevalent issue in the early 1900s, causing serious health issues in people all over the world. Iodine is essential for thyroid health, as the thyroid gland uses it to produce the hormones that regulate metabolism, growth, and development.

• Serious iodine deficiency can lead to:

• Goiter and goiter-related complications

• Congenital iodine deficiency syndrome (a condition in infants caused by maternal iodine deficiency during pregnancy)

• Hypothyroidism

And guess what? Iodized salt is a processed food!

Processed Foods Are Everywhere, And That’s Not a Bad Thing

Fruits and vegetables, and even raw nuts and seeds, have gone through some form of processing before landing in your kitchen cabinet.

How do you think those “all-natural” crackers your friend raves about were made into the shape of, well, crackers? How is vegan macaroni and cheese available at your local grocery store? Food processing! As I mentioned at the beginning of this post, we do not need to be afraid of processed foods.

So whenever you read or hear something negative about processed foods, take it with a grain of salt.

Comparing Yourself to You

Do you compare yourself to others, or overthink about the information a fitness influencer is most likely being paid to promote? Almost all of us do this in some form.

Instead, start comparing yourself to you. What do I mean by this? It’s simple. Listen to your body and pay attention to what actually contributes to your individual mental and physical wellness. If you begin consistently feeling better, you’re probably on the right track.

Still Feeling Lost?

Your journey to wellness is easier to achieve with trusted guidance and empathy. One of the best, if not the best part of what I do, is listening to and seeing the positive changes within my clients from session to session.

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