By Marnie Kunz,
Certified trainer and run coach

If you’re wondering what foods are not processed, this guide will help you determine the foods that have little to no processing and are healthy to eat. Generally, foods that are not processed or minimally processed are the highest in nutrients and the most beneficial. These foods will help you recover from workouts and give you energy on the run. Minimally processed foods can also help you maintain a healthy weight, power your workouts, and offer the most health benefits.

In contrast, ultra-processed foods are usually low in nutrients and high in unhealthy fats, added sugars, and other additives that can contribute to chronic inflammation, weight gain, and health conditions.

Related Post: 15 Benefits of Organic Food

What Is Processed Food?

Processed food is food that is changed from its natural state. This may mean slight changes - such as washed, sliced, or heated foods. Some foods are more heavily processed than others. Ultra-processed foods often have many ingredients (more than five), including sugar, salt, fat, and artificial colors or preservatives. In general, less processed foods are whole foods that have the most nutritional value. In contrast, ultra-processed foods contain unhealthy fats, additives, and added sugars.

Degrees of Processing

Most food is on a spectrum with some degree of processing. Unprocessed and minimally processed foods include natural edible food parts of plants and animals, according to the Harvard School of Public Health. Some of these foods may be slightly modified - or processed - by cutting, removing parts, refrigerating, freezing, or vacuum packing. These processes do not significantly alter the nutritional value of the food. Whole, frozen fruits and vegetables are an example of minimally processed foods.

Ultra-processed food, on the other hand, is processed to a high degree and often includes artificial additives and sweeteners. These foods undergo several processing steps and often have ingredients that alter their natural texture, taste, and consistency. These highly processed foods are often pre-packaged sweets and baked goods, chips, sugary drinks, some crackers, and lunch meats.

Despite what many people think, there are many more processed foods than just fast foods. Examples include hot dogs, lunch meats, many frozen meals, French fries, white bread, crackers, chips, sodas, and some breakfast cereals. Highly processed foods often have extremely high sodium, high fructose corn syrup, and sugar content and may also have unhealthy fats like trans fats.

Effects of Ultra-Processed Foods

Ultra-processed foods are very lucrative and have become increasingly popular in Western societies. These heavily processed foods are linked with many health problems. In a recent study, scientists found that healthy people who ate processed foods for two weeks consumed more calories and gained more weight than those who ate minimally processed foods.

Some effects of eating ultra-processed foods include:

Increased risk of obesity.
Increased risk of high blood pressure, high cholesterol, and some cancers.
Higher rates of overall cardiovascular disease, coronary heart disease, and cerebrovascular disease, according to researchers.

Although ultra-processed foods pose serious health threats, these highly processed foods comprise nearly 60 percent of the American diet. Many of these foods have additives to make their taste and texture more appealing and offer convenient, fast ways to eat. In addition, while people often know fast food is processed, there are many ultra-processed foods in grocery stores and restaurants, which people eat without caution. These foods include some cakes, ice cream, potato chips, pastries, and even some breakfast cereals.

Benefits of Minimally Processed Foods

In contrast with highly processed foods, minimally processed foods offer more nutrients. They can reduce your risk of certain diseases and conditions. These foods are often higher in fiber, vitamins, and minerals than processed foods. Eating minimally processed foods can lower rates of heart disease, cancer, diabetes, and heart disease.

So, what foods are not processed? Check out the list below:

What Foods Are Not Processed? A List of Minimally Processed Foods

Whole, fresh fruits including bananas, strawberries, grapes, melons, blueberries, and tomatoes.
Fresh vegetables, including spinach, kale, carrots, broccoli, and cauliflower.
Cooked vegetables, including steamed broccoli, boiled string beans, and baked sweet potatoes.
Nuts and nut butter without added sugar or oils.
Whole grains like quinoa, brown rice, and oatmeal (without added sugar).
Hard-boiled eggs.
Legumes like lentils, peas, peanuts, and chickpeas.
Plain yogurt without added sugar.
Fresh pasta.
Milk.
Cooked lean meats such as baked chicken, salmon, or steak.

Lightly Processed Foods

These lightly processed foods may have a few ingredients but not more than four and do not include added sugars or artificial sweeteners. The foods on this list can be part of a healthy diet:

Whole wheat pasta
Whole wheat bread
Tofu
Tempeh
Canned beans
Canned tuna
Some cheeses

When you’re looking for what foods are not processed, check for a few key factors:

No added sugars of artificial sweeteners
No preservatives
Food is in its natural state or close to it (i.e., chopped fruit or vegetables, freshly cut meat, whole eggs).

Ultra Processed Foods to Limit

Ultra-processed foods can have a lot of harmful effects on your body, so excluding them from your regular eating habits will help you stay healthy. This doesn’t mean you can never eat a hot dog or chip again, but keep these foods to a low amount of your overall diet (10 percent or less, ideally).

Chips
Hot dogs
Pre-packaged sweets - cookies, muffins, candy, donuts
French fries
Burgers
Fried chicken
Soda
Sweetened juice drinks

Substitutes for Ultra-Processed Foods

If you’re in the habit of eating a lot of ultra-processed foods, try these healthier substitutions:

Swap fried foods for baked foods. Try baked chicken instead of fried chicken.
Instead of chips, eat unsalted nuts, homemade trail mixes, edamame, or hummus with sliced vegetables.
Instead of processed cheese dips and chips, try fresh hummus or tzatziki with some freshly cut vegetables like carrots, tomatoes, and cucumbers.
Instead of high-sugar cereals, make your own oatmeal and add fresh fruit for sweetness.
Instead of white bread and other highly processed breads, look for breads that include whole grain flour as the main ingredient (it should be listed first) and that contain minimal additives and preservatives.
Trade takeout for cooking at home using fresh ingredients or frozen ones with minimal additives.

Simple Tips to Eat Less Processed Foods

If you are not sure what foods are not processed, do some research before shopping or eating out to understand what has minimal processing and what to avoid. Here are some easy ways to add more nutritious, minimally processed foods to your regular eating program:

Cook at home more. Reduce your meals out so you have more knowledge of what you’re eating and can choose fresh options.
Prepare food in bulk and freeze meals for later. This makes eating healthier easier when you’re busy during the work week.
Stock up on easy, healthy snacks, so you’re less tempted to reach for processed foods. Freshly cut fruits, vegetables, hummus, tzatziki, and roasted, unsalted nuts make excellent snacks.
Shop for fresh fruits and vegetables in bulk and freeze what you can’t eat them.
When buying cheese, seek out minimally processed options with only a few ingredients. The more ingredients in general, the more processed the food is.
Grill and bake lean proteins for sandwiches and meals and cut down on lunch meats, hot dogs, and burgers.
Eat more bowls and salads. A quinoa or brown rice bowl with lean protein is a healthy and filling way to get lots of nutrients. Add vegetables that you love and enjoy!
When you eat out, choose healthy places with fresh vegetables or salads, lean protein like fish, tofu, or chicken, and whole grains that are prepared without excess salt and fat.

I hope this guide helps you determine what foods are not processed and gives you realistic solutions to include more nutritious, natural foods in your diet and reduce ultra-processed foods. Happy eating to you! 😊

Marnie Kunz is a NASM-certified trainer and USATF- and RRCA-certified running coach, dog lover, Akita mom, and writer based in Brooklyn, NY. She is the founder of Runstreet and Book of Dog.

What Foods Are Not Processed? A Guide to Healthy Eating