Are Processed Foods Bad?

We’ve probably all heard or scrolled past a post advocating for a whole foods diet, so what does that really mean? "Processed foods" has become a bit of a bad word and our certified holistic nutritionist, Raquel, would like to clear up some of the confusion and take the fear out of food labeling.

Let’s break foods down into three categories:

1. Whole foods

This is food in its completely natural form, fresh off the vine, bush, tree, or root. Think apples, carrots, berries, or raw eggs.

2. Processed foods

This is a wide category. It could mean anything from cooking a potato (processed), freezing broccoli (processed), or refining something like protein powder (still processed). Processing doesn’t automatically make food “bad", it often just makes it edible, digestible, or practical.

Helpful, healthy examples of processed foods:

• frozen fruits & vegetables

• canned beans or lentils

• yogurt or kefir

• tofu or tempeh

• protein powder

• whole-grain bread or pasta

None of these are nutritional villains. In fact, they can make eating well far more achievable.

3. Ultra-processed foods

This is where things usually go sideways. These foods typically have an unusual number of ingredients and are often designed for convenience and palatability rather than fullness or nourishment.

They tend to be:

• lower in fibre

• more calorie-dense and easy to overeat

• engineered to be hyper-tasty: excess sugar, salt, & fats

• more likely to crowd out nutrient-dense foods if they become staples

Our personal rule of thumb: if you can make cookies at home with 8–10 ingredients, but the packaged ones at the store have 15–20 (including those hard-to-pronounce ingredients you wouldn’t normally use or need in a home kitchen), they’re probably more processed than they need to be.

Here’s the funny thing: a lot of people out there push the idea of eating only “whole foods,” without realizing they’re often advocating for foods that are, technically speaking… processed. Don’t let the info-whelm get you. A diet full of veggies, fruit, meat, nuts, and whole grains is still ideal. Simplicity is always a key factor to health.

So what should you eat?

Whole foods are obviously great. But let’s be realistic: Canadian living (and winter) doesn’t always allow for fresh-off-the-vine produce. Frozen vegetables often maintain more nutrition than “fresh” ones that have traveled thousands of kilometres in February.

The takeaway? Don’t be afraid of processed foods - they’re not the villain. Enjoy occasional ultra-processed foods as a treat, but try not to use these as diet staples. Be smart about your choices, and aim for balanced meals that help you feel full, energized, and nourished.