The Truth About Processed Food: What You Really Need to Know

The Truth About Processed Food: What You Really Need to Know

Today, we are going to dive deep into the subject of processed foods and clear up some of the misinformation about this topic. 

Let’s face it, the world of “natural” foods is filled with many misconceptions based on the misuse of terms like “processed”. 

For example, in a world filled with highly processed foods, the organic industry is always coming out with “healthier” alternatives for things like Doritos and Cheese Doodles. 

However, while these products may be made with “better” ingredients, they are still highly processed junk that offers no real nutritional benefits. 

This is just misleading people into thinking they're doing something good for themselves. 

Are all processed foods bad for you?

However, to answer the question of whether or not all processed foods are bad for you, it is essential first to understand the definition and various forms of processed foods, as well as the many variables that comprise them. 

While there is no simple definition for ultra-processed foods, it is understood that they are synthesized from various organic compounds. The term "organic" in this context is not the same as "organic food." 

Ultra-processed foods are designed for high profit and hyperpalatability (super tasty) through the use of additives, colors, flavors, and preservatives.   

Let me start with two facts that will give you chills. 

1. First, it's essential to understand that all food is processed to some extent. 

2. Next, around 70% of the American diet consists of ultra-processed foods. 

However, I don’t just make bold statements without providing clarity. There are four primary categories for classifying processed food. 

Unprocessed: 

Single-ingredient food and beverages that have undergone no modification, where the beneficial nutrients are still intact. In simple terms, think of an orange, an apple, or a banana.

Minimally processed: 

A single-ingredient food that has undergone some form of processing. However, the form of processing does not damage the overall nutritional integrity of the food. For example, if you were to cook a whole egg, that is a form of processing. While the cooking process denatures the protein, the egg remains nutritionally intact, providing a complete source of protein and a great micronutrient profile. The cooking process in this case is necessary to prevent salmonella. 

Moderately processed: 

In this situation, other ingredients such as salt and sugar are being added to the mix, like bread and pasta. It seems to be universally agreed that no more than five ingredients went into creating this food. Some people believe that an above-average amount of the nourishing qualities is still intact. However, with a few exceptions, such as fresh bread and pasta, I disagree.  

Ultra-processed: 

These products are so far removed from their original, wholesome state that they should no longer be considered food. They contain a long list of ingredients used to preserve, stabilize, and enhance their taste with the purpose of creating an addiction to those foods. While highly processed foods may provide some nutrition, they offer no real nourishing value compared to whole, wholesome foods. 

While I can’t and won’t speak for others, I'm not someone who believes in the 80/20 or 90/10 rule when it comes to consuming clean versus ultra-processed food. It is my belief that one's food plan should be created using a wide range of nourishing foods from the first two categories, like the Mediterranean lifestyle. 

However, as a world traveler and someone who loves local cuisine, cured meats and cheeses fall into the third category. In my opinion, trying these amazing foods is the best way to experience a local culture. 

We are talking about traditions passed down through multiple generations. 

This and fermentation are perfect examples when comparing the difference between natural and synthetic processing. They are far from being a highly processed food.  

This image is of the finest cured ham from Spain, a delicious food treasured in their culture. 

Be aware that hundreds of ingredients are added to ultra-processed foods, which are often labeled under various names with the intention of misleading you into thinking they are healthier. 

For example, MSG is also known by the names autolyzed yeast or monosodium salt. Furthermore, keep in mind that it is the responsibility of big food companies to report if a new ingredient has been introduced into a food and to prepare a report for the government. 

Since the process is not thoroughly regulated, there is no incentive to be honest and many things go to the wayside.  

• It is also vital to understand that chopping, blending, cooking, and juicing are all forms of minimal processing. 

• Each of these processes naturally adds an enhancing quality to the food, and in some cases, removes specific attributes. 

For example, while juicing fruits and vegetables provides a high concentration of phytonutrients, it also removes the essential fiber in that food. The fiber is an integral part of the equation, supporting healthy digestion and creating a “time-release effect” for the naturally occurring sugar. 

Cooking's ability to alter food from its original state is an excellent example and a testament to why the term ‘processed' is so misunderstood. The simple act of cooking and adding high-quality ingredients like olive oil can naturally enhance the flavor of food and make some essential nutrients within it more bioavailable. 

The following was stated in a study examining the Influence of cooking procedures on the bioavailability of lycopene in tomatoes.“ Raw crushed tomato consumption did not significantly influence plasma lycopene concentration. Consumption of raw crushed tomato with olive oil and cooked tomatoes with olive oil significantly increased blood lycopene levels.” 

The following was also stated in a comparative study examining the effects of cooking with olive oil versus sunflower oil on the antioxidant activity of tomatoes. 

• Consumption of tomato products with olive oil significantly raised the plasma antioxidant activity (FRAP) from 930 +/- 150 to 1118 +/- 184 micromol/l, p <.01), but no effect was observed when the sunflower oil was used. 

• The change (supplementation minus start values) in FRAP following the consumption of tomato products with oil was significantly higher for olive oil (190 +/- 101) than for sunflower oil (-9.6 +/- 99, p <. 005). 

Therefore, it was concluded that “the study results show that consumption of tomato products with olive oil but not with sunflower oil improves the antioxidant activity of the plasma.”  

Preserving or adding preservatives: What's the difference?

Finally, let's discuss the difference between adding preservatives and preserving food. 

Simply put, there is a significant difference between adding preservatives to food and using traditional or modern techniques to preserve it. 

While consuming fresh foods in their wholesome form is always better, the idea that we can’t replace fresh food with properly preserved food to nourish our bodies is untrue. In some cases, this concept can offer opportunities that were not possible with the original food. 

When foods are picked at the perfect ripeness and properly frozen, processed through a suitable drying method to create a powder, or fermented, they offer an outstanding nutritional profile that, in some ways, surpasses that of the fresh version. 

Unfortunately, the short shelf life of fresh foods and the need for proper temperature control of fresh and frozen foods create barriers to unlimited versatility. As I mentioned in many of my previous articles and product descriptions, foods in their dried or powdered form are tremendously versatile and have unique advantages over their fresh counterparts. 

There are many significant advantages to consuming dried, frozen, or powdered foods. 

Thanks to old-fashioned food preservation techniques like fermenting, not only can you create a longer-lasting food, but fermented foods are essentially a kicked-up version of the original food. 

Furthermore, thanks to modern food preservation technology, we can extend the shelf life of food without adding preservatives and chemicals, and also create an end product that is highly versatile and as nutrient-dense as the fresh version. It is essential to grasp one of the most important processes that ultimately determines the quality of dried and powdered food: the drying process. 

To browse our incredible collection of freeze dried foods, go here:

Freeze Dried foods

There are many natural ways to dry foods and preserve their nutritional value, including low temperatures, shade, air, sunlight, and freeze-drying. Ultimately, the quality of what you begin with predominantly determines the final product.

So, are all processed foods really bad for you?

While I have tried to simplify the information above, as you have just read in this article, this is a highly complex topic with many moving parts. Much like the word ‘natural,' the term ‘processed' is often used without much context to mislead the consumer into something that is not entirely accurate. 

In conclusion, when a food is in its unprocessed or minimally processed state, and you don’t have an allergy or sensitivity to it, you can feel confident that it is more than likely not bad for you. 

For more information about our Dark Chocolate Whey Protein Isolate, go here:

Dark Chocolate Whey Protein Isolate

For more information about all of our Superfood Blends, please visit:

Superfood Blends

About Michael Stuchiner, Master Herbalist
Michael Stuchiner is a Master Herbalist and proud graduate of The School of Natural Healing and has worked in different areas of this field for over 25 years. He is a retired elite-level powerlifter who competed for 27 years. As an avid international traveler, he is passionate about the use of medicinal and tonic herbs, as well as foods traditionally found in local markets in the 35 countries he has visited. Michael brings you his years of experience as a Master Herbalist, traveler, and athlete through the hundreds of articles he has written and his YouTube channel (A Master Herbalist Perspective). He is considered a true educator in this field. For more articles written by Mike, go here: Master Herbalist.