Walk down any grocery aisle, and you’ll see labels promising “made with real ingredients,” “all-natural,” or “no artificial additives.” But what do these claims actually mean? And what about the foods that don’t advertise their ingredients front and center — are they automatically bad for you?
Here’s the truth: almost all foods are processed somehow, but not all processing is equal. There’s a big difference between lightly processed foods (like frozen vegetables or whole grain bread) and ultra-processed foods packed with preservatives, artificial flavors, and refined sugars.
So, when it comes to processed vs ultra-processed foods, where should you draw the line? Let’s break it down.
Ultra-Processed vs Processed Foods: What’s the Difference?
If the phrase “processed food” makes you think of instant noodles and neon-colored snacks, you’re not wrong, but it’s not the full picture. Here’s where the distinction between processed vs ultra-processed foods comes in.
What are processed foods?
Processed food refers to any food that has been altered in some way before reaching your plate. This could mean washing, cutting, freezing, drying, or even just packaging.
These foods retain most of their original nutrients and aren’t necessarily unhealthy. Common types of minimally or moderately processed foods include:
- Frozen vegetables and fruits (picked at peak ripeness and flash-frozen)
- Canned goods like beans, tomatoes, and fish (preserved for convenience)
- Dairy products like pasteurized milk, cheese, and plain yogurt
- Whole grain bread and pasta
What are ultra-processed foods?
Ultra-processed foods go a step further. They’re not just preserved or lightly altered but engineered, often using ingredients that don’t exist in a home kitchen — think: artificial flavors, emulsifiers, preservatives, and refined sugars or oils.
The ultra-processed foods list typically includes:
- Packaged snacks, including chips, candy, snack cakes, flavored popcorn
- Sugary breakfast cereals
- Instant noodles and frozen meals
- Processed meats, like hot dogs, bacon, packaged deli meats
- Sweetened beverages, such as soda, energy drinks, flavored coffee drinks
- Fast food
- Pre-packaged baked goods, like donuts, muffins, store-bought cookies
- Some plant-based meat alternatives
Ultra-processed foods tend to be higher in added sugars, unhealthy fats, and sodium while lower in protein, fiber, and essential nutrients. They’re also designed to be hyper-palatable, meaning they’re hard to stop eating, which is why it’s easy to finish a bag of chips without thinking twice.
Ultra-Processed Foods and Mass Tort Lawsuits
For years, ultra-processed foods have been linked to health issues like obesity, type 2 diabetes, fatty liver disease, heart disease, and even certain cancers. But only recently have these concerns made their way into the legal system — today, food manufacturers are facing mass tort lawsuits for the potential long-term harm their products cause.
If you or a loved one has suffered from serious health issues after eating ultra-processed foods, you may be eligible for an ultra-processed foods lawsuit settlement. Contact Slater & Zurz today for a free consultation at 330-762-0700.
Frequently Asked Questions
Are chickpeas processed?
It depends on the form. Dried chickpeas are minimally processed, while canned chickpeas are processed to make them shelf-stable (but they remain a nutritious and healthy option, especially if you rinse them to remove excess sodium).
However, flavored or pre-seasoned chickpeas (like crispy snack versions) can be ultra-processed if they contain additives, preservatives, or artificial flavors.
Learn more about other “healthy” foods that can cause harm in kids.
Is pasta a processed food?
Yes, but it depends on the type. Plain dried pasta made from just wheat and water is a minimally processed food — it’s altered from its original form but doesn’t contain additives or preservatives.
However, instant noodles or flavored pasta meals often fall into the ultra-processed category, given their artificial flavors, sodium, and preservatives.
How can you tell if a food is ultra-processed?
A simple rule of thumb: check the ingredient list. If a food has a long list of ingredients you don’t recognize or wouldn’t cook with at home, it’s likely ultra-processed. Look out for:
- Artificial flavors and colors
- Emulsifiers and stabilizers
- Preservatives like BHA, BHT, and nitrates
- High-fructose corn syrup or added sugars
Learn more about how to identify ultra-processed foods in everyday groceries.
Are all processed foods bad for you?
Nope. Many processed foods are healthy and convenient, such as frozen vegetables, canned beans, plain yogurt, and whole-grain bread. The key is to limit ultra-processed foods, which tend to be lower in nutrients and higher in additives, unhealthy fats, and added sugars.
Written by Rob Horton
Rob, a partner at Slater & Zurz, brings over a decade of experience advocating for the injured. His exceptional negotiation skills have consistently secured favorable outcomes for clients in motor vehicle accidents, dog bite incidents, and slip-and-fall cases.
