In today’s food landscape, we are increasingly confronted with processed foods that have been altered from their natural state to improve preservation, flavor, or convenience. While these foods may seem appealing due to their accessibility, they often come with a range of additives, preservatives, and unhealthy ingredients. In contrast, whole foods remain closer to their natural form, offering better nutritional value and fewer harmful additives. Understanding the distinctions between these two types of foods can significantly impact health and wellness choices.

The American Diet: A Shift Towards Processed Foods

In the United States, the average individual consumes about 63 percent of their daily calories from processed foods. This shift has contributed to the ongoing deterioration of public health, as processed foods are often linked to various chronic conditions.¹

What Are Processed Foods?

Processed foods undergo various alterations from their original state to enhance preservation, flavor, and convenience. These foods typically contain added sugar, salt, unhealthy fats, and preservatives to extend their shelf life or improve taste. While some processing methods aim to increase the shelf stability of foods, they can also strip away essential nutrients.¹ 

The Nature of Whole Foods

Whole foods are foods that have undergone little to no processing. They retain their essential nutrients, such as vitamins, minerals, and fiber, without added sugars, salts, or unhealthy fats. Fresh fruits and vegetables are prime examples of whole foods, as they contain naturally occurring nutrients without any artificial additives.² 

Some Processed Foods Are Still Healthy

Not all processed foods are inherently unhealthy. For example, pre-washed salad greens, canned beans, or frozen fruit undergo minimal processing but still retain much of their nutritional value.² 

Why Is Food Processed?

Food processing serves various purposes, including safety, preservation, and convenience. For instance, milk is pasteurized to eliminate harmful bacteria and seeds are pressed to produce oils. Additionally, freezing and canning helps to extend the shelf life of foods.³ 

Ultra-Processed Foods and Health Risks

In comparison, ultra-processed foods are typically laden with added sugars, unhealthy fats, and preservatives. These include sugar-sweetened beverages, packaged cakes, chocolates, and ice cream. Ultra-processed foods are often low in essential nutrients and high in empty calories which can contribute to health issues.³ 

Health Consequences of Ultra-Processed Food Consumption

Research consistently links high consumption of ultra-processed foods to a variety of chronic health conditions. These include obesity, type 2 diabetes, heart disease, and potentially even cancer, due to the presence of certain additives and sugars. Additionally, a diet high in ultra-processed foods can lead to inflammation, which is associated with conditions like arthritis and asthma.³ 

Identifying Processed Foods

To determine if a food is processed, one should check the nutritional label. If the ingredients list is long and includes unfamiliar or hard-to-pronounce ingredients, it is likely a processed food. In contrast, whole foods typically have fewer ingredients, most of which are recognizable.² 

The Benefits of Whole Foods

Whole foods, on the other hand, provide natural nutrients without the risk of empty calories. They are rich in fiber, which aids digestion and supports weight management. Many whole foods also contain antioxidants that help lower the risk of chronic diseases like heart disease and cancer. Additionally, whole foods promote a healthy gut microbiome, which in turn supports the immune system.¹ 

Sources

1. Global Wellness Institute. Processed vs. whole foods: the science of nutrition. 8 Dec 2023. Accessed 31 Jan 2025. https://globalwellnessinstitute.org/global-wellness-institute-blog/2023/12/08/processed-vs-whole-foods-the-science-of-nutrition/
2. Down to Earth Organic and Natural. Whole Foods Vs Processed Foods. 2024. Accessed 3 Feb 2025. https://www.downtoearth.org/articles/health-tips/11786/whole-foods-vs-processed-foods
3. National Health Service (NHS) UK. Processed foods. Reviewed 12 Jun 2023. Accessed 3 Feb 2025. https://www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/what-are-processed-foods/