Anyone looking to eat right undoubtedly knows there’s no shortage of advice in relation to dietary habits. Fad diets and nutritional trends are shared on social media platforms and websites every day. While access to such information is more available than ever, the volume of data can be overwhelming, especially for people looking to make simple and healthy tweaks.

One trending topic among advocates for improved nutrition concerns processed foods. Various health concerns, from the obesity epidemic to increased rates of high blood pressure, have been traced to processed foods. Such associations merit consideration, and that begins with answering some common questions surrounding processed foods.

What are processed foods?

The United States Department of Agriculture defines processed foods as any raw agricultural commodity that has been altered from its original state. Such alterations occur when foods are subjected to various processes, including pasteurization, blanching, freezing, dehydrating, or fermenting, among others. Fortification is another means to processing foods.

Is processing always unhealthy?

Processing food is not always bad for human beings. For example, milk is pasteurized and commercial milk products are fortified with vitamin D. In regard to fortified milk, adding vitamin D ensures milk drinkers receive sufficient amounts of a nutrient that helps strengthen bones.

So why the fear of processed foods?

The negative characterizations of processed foods arises mainly from foods that are considered ultra-processed. The Academy of Nutrition and Dietetics uses a spectrum to differentiate between various types of processed foods. Minimally processed foods include washed fresh spinach, while heavily processed foods include ready-to-eat foods like cereal and crackers. The negative attributes often associated with processed foods typically refers to heavily processed foods, which may also be referred to as ultra-processed foods.

What are some examples of minimally processed and ultra-processed foods?

Potatoes are perhaps the simplest example of how a single food item can sometimes be healthy and other times lack nutrition, even though it’s the same item. A baked potato is minimally processed because it’s been altered from its original state after being washed and baked. But the nutritional profile remains largely the same after these minimal adjustments to the potato. French fries are made from potatoes, but they’re often greatly altered from their original state after being fried in oil. French fries also tend to be heavily salted, furthering altering them from their original state and thus lowering their nutritional profile.

What can I do to avoid eating heavily processed foods?

The Mayo Clinic Health System advises reading food labels to analyze items in relation to how processed they may or may not be. Foods that contain additives and preservatives like high fructose corn syrup, hydrogenated oils, food dyes, sodium nitrates, sodium nitrites, monosodium glutamate (MSG), and sulfites are best avoided or consumed in low amounts.