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Ten examples of processed and unprocessed foods 2022

processed and unprocessed foods

Ten examples of processed and unprocessed foods 2022

Food processing is the transformation of agricultural products into food, or of one form of food into other forms. Food processing includes many forms of processing foods, from grinding grain to make raw flour to home cooking to complex industrial methods used to make convenience foods. 

Examples of common processed foods include:

  • breakfast cereals.
  • cheese.
  • tinned vegetables.
  • bread.
  • savoury snacks, such as crisps, sausage rolls, pies and pasties.
  • meat products, such as bacon, sausage, ham, salami and paté
  • microwave meals or ready meals.
  • cakes and biscuits.

Sometimes, routine and lack of time force us to eat processed foods within our reach.

However, although processed foods usually taste good and are easily accessible, we do not realize that they can harm our long-term health when we consume them.

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The Stay Fit portal highlights that these foods are sweet, high in fat, and addictive but are bad for the body, so it is necessary to avoid them despite their low price.

Excessively processed foods can be a problem for a healthy diet. For example, in the United States, an alarming fact is already appearing: these foods represent more than half of all calories consumed. They make up almost 90 percent of the added sugar intake in the American diet.

Risks of consuming processed foods

The risk that exists when consuming them is that specific processing methods can cause the loss of certain nutrients: some vitamins and minerals that remain in the cooking water or in the parts of the grain that are removed to make the flour.

Ten examples of processed and unprocessed foods 2022

Processed foods can also contain higher amounts of sugar, fat, and sodium than those we make with our hands.

READ ALSO: Why do processed foods put health at risk?

Relationship between food and cancer

It is difficult to find specific relationships between a food or nutrient and cancer because of the following:

  • Food contains many substances that can increase or decrease the risk of cancer.
  • Most people eat and drink a variety of foods. It generates interactions that are difficult to study.
  • The effects of foods or nutrients can vary depending on how much you eat.
  • Some research shows that food preparation can influence risk or benefit.

Are there healthy processed foods?

Yes. Despite the warnings about the risks of consuming processed foods, experts stress that they occur when consumed in excess.

Several processed foods can be healthy, under moderate or low consumption. Examples of this type of food are:

VEGETABLES, VEGETABLES, AND LEGUMES

  • Pickles: olives, gherkins, spring onions, etc. In moderation due to its salt content.
  • Frozen vegetables or tender legumes: artichokes, spinach, green beans, peas, broad beans
  • Canned vegetables without additives: asparagus, piquillo peppers, natural tomatoes
  • Pot-cooked legume: very useful; rinse it well.
  • Clean and cut vegetables packaged in a modified atmosphere (fourth range): the typical bags of salad, spinach, a mix of vegetables for wok, julienne vegetables
  • Fresh seasonal and local vegetables are the best choice for sustainability and food policy.

FRUIT

  • Dried fruit: figs, dried apricots, plums, raisins
  • Dehydrated or freeze-dried fruit.

CEREAL DERIVATIVES

  • Wholemeal pasta: macaroni, spaghetti
  • Real whole wheat bread.
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FATS

  • Extra virgin olive oil is processed because it is not found in nature.
  • Although the alternative to this food, Virgin coconut fat is still olive oil.

SOY DERIVATIVES

  • Tofu, tempeh, and miso
  • Soy yogurt without sugar or sweetener
  • Soy drink with no added sugar
  • Textured soybeans: yes, it takes significant processing, but nothing is added. And it does not meet any of the above premises, so “suitable.

COCOA, SEEDS, AND SOME DRESSINGS

Ten examples of processed and unprocessed foods 2022
Ten examples of processed and unprocessed foods 2022
  • Pure cocoa and chocolate above 85% cocoa: chocolate will contain sugar, but with such a high percentage of cocoa, the amount will be small, and assuming a sensible consumption ratio (one or two squares), the contribution of added sugar is very low.
  • Tahina: Crushed sesame seeds in the form of a paste/cream
  • Peanut or nut butter: without added sugar, the only ingredient is peanut or the corresponding nut
  • Vinegar: of any kind, except “balsamic creams” or similar that contain large amounts of sugar
  • Quality mustard
  • Coffee, tea, dry spices

Ten examples of unprocessed foods

Unprocessed foods are parts of plants or animals that do not have any industrial processing; they do not add new substances (fats, sugars, or salt) except water.

Examples of these are:

  1. Fruit
  2. Vegetables
  3. Beans
  4. Walnuts
  5. Seeds
  6. Grain
  7. Corn
  8. Fresh fish or meat or that has been dried, frozen, ground, or fermented without the addition of fats, sugars, or salt, in addition,
  9. Water,
  10. flavorless milk

Ten examples of processed foods

Below we share a list of examples and images of this type of food, which is recommended to limit consumption.

Chicken nuggets

Ten examples of processed and unprocessed foods 2022
Ten examples of processed and unprocessed foods 2022

Chicken nuggets are 50 percent fat and contain more carbohydrates than protein. Most chicken nuggets are fried and often have trans fat. They also contain many additives that are unhealthy.

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French fries

Ten examples of processed and unprocessed foods 2022
Ten examples of processed and unprocessed foods 2022

They are highly caloric, full of salt and preservatives, providing little to no nutritional value. It does not mean that you should leave them altogether, but it is better than to choose to make them in the oven.

Soft drinks

Ten examples of processed and unprocessed foods 2022
Ten examples of processed and unprocessed foods 2022

They may have an addictive taste, but there is no benefit to consuming them. A single can of sugary or sweetened soda would increase the risk of developing type 2 diabetes by 22 percent. In addition, frequent intake increases the chances of developing obesity in the future.

hot dogs

Ten examples of processed and unprocessed foods 2022
Ten examples of processed and unprocessed foods 2022

The hot dog is not considered a very healthy food due to being very rich in carbohydrates, fats, cholesterol, and sodium.

Burgers

Ten examples of processed and unprocessed foods 2022
Ten examples of processed and unprocessed foods 2022

In addition to being a highly caloric food, hamburgers are a threat to the body. Containing fat considerably increases the risk of having high cholesterol. If consumed frequently, it could also cause diabetes, obesity, and heart problems.

Sugary cereal

Ten examples of processed and unprocessed foods 2022
Ten examples of processed and unprocessed foods 2022

Whole or natural cereals positively influence digestion; however, those with sugars or honey in their ingredients increase the risk of suffering from diabetes and becoming overweight.

Granola bars

Despite being marketed under the banner of “healthy,” these can be harmful due to a large amount of sugar and sodium, detrimental to health.

Bread, pastries, and cookies

They contain high sugar, salt, trans fats, and preservatives.

Butter

Thanks to the fact that they contain trans fats, butter, if consumed in excess, can increase the risk of some diseases such as obesity, diabetes, and heart problems. In addition, it contains free radicals and preservatives, components that are harmful to health.

Flavored Microwave Popcorn

This food contains chemicals in its packaging, such as perfluorooctanoic acid, associated with infertility in humans. Also, some contain diacetyl, a chemical that can harm lung health. It is better to opt for home preparation.

The most important thing to keep in mind with processed foods is balancing these foods and fresh foods. You cannot base your diet only on processed foods, but introducing them with awareness does not have to be a problem.

Frequently Asked Questions: Processed Foods

What is considered a processed food?

According to the United States Department of Agriculture (USDA), processed food is defined as any raw agricultural commodity that has been subject to washing, cleaning, milling, cutting, chopping, heating, pasteurizing, blanching, cooking, canning, freezing, drying, dehydrating, mixing, packaging or other procedures.

What are the bad processed foods?

The worst processed foods for your diet are typically ready-to-eat and low in nutrients. They include cookies, sugary drinks, deli meats, frozen pizza, salty snacks like chips, and most breakfast cereals. These foods may taste good, but they’re loaded with added ingredients that aren’t good for you.

Are eggs processed food?

In general, fresh vegetables, fruits, pasteurized milk, chicken, fish, beans, and eggs are considered unprocessed or minimally processed. This is because these foods go through no or minimal processing before you buy them or harvest them yourself.

Is Rice a processed food?

White rice is processed food. The bran, germ, and husk are removed from it making it look white. As a result of being processed, it loses a lot of its nutrients but is still healthy too. White rice is processed and is removed from its protective coat and also the outer layer.

Is canned tuna healthy?

If you are looking to lose weight, canned tuna is a good option because it is low in calories yet high in protein. Despite being low in fat, tuna is still considered a good source of omega-3 fatty acids (1, 2, 9). Omega-3s are essential dietary fats that are beneficial for heart, eye, and brain health.

  • Processed Foods List
  • Unprocessed Foods
  • Highly Processed Foods Definition
  • What Foods Are Not Processed
  • List Of Processed Foods To Avoid Pdf
  • Unhealthy Processed Foods
  • Ultra Processed Foods
  • Why Are Processed Foods Bad

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