> **Healthylife** — Healthylife Pharmacy | Your online health destination > [Products](https://www.healthylife.com.au/browse) · [Health Hub](https://www.healthylife.com.au/learn) > > --- # Are you ultra-sure you know what ultra-processed food is? ![Woman checking her grocery list on her phone and doing her weekly shop at the supermarket](https://assets-us-01.kc-usercontent.com:443/3e01c88d-6d32-0086-9f07-7574b3104890/e36debfa-f8b9-4c15-8923-32061cf386ac/ultra-processed-foods.webp?quality=75&auto=format) 17 November 2021|3 min read [](https://twitter.com/share?url=https://www.healthylife.com.au/learn/what-is-processed-food "twitter sharing")[](https://www.facebook.com/sharer/sharer.php?u=https://www.healthylife.com.au/learn/what-is-processed-food "facebook sharing")[]( "email sharing") ### Jump to ### Key Points - Many people aren’t sure what processed and ultra-processed foods really are. - Processed foods come in four different types – some of which may surprise you. - Whether processed foods affect your health depends on the type of processing and how often you eat them. - Eating healthier doesn’t require avoiding processed foods completely. Most people assume that fresh food is healthier than processed food. But is this a bit of an urban legend? Before you limit your bread and stop snacking on packaged products, let’s explore what processed food actually is, and the different ways of processing it. Registered Nutritionist Sarah Gray shares her expertise on the topic. ## **What exactly is processed food?** Processed foods are “[any foods that have been modified from their original fresh or whole state](https://www.foodstandards.gov.au/consumer/generalissues/Pages/processed-foods.aspx).” This means that a _lot_ of the food we eat is processed in some way.  Sarah comments that, “It's important to look at what we mean by ‘processed’. Without some processing, we wouldn’t even be able to eat certain foods.” Back in yonder years, our great-great-grandparents didn’t have fridge-freezer combos to help keep their food fresh. So they processed food in different ways, using techniques like: - canning - drying - preserving - fermenting This kind of processing was necessary to make sure they had enough food year-round. It also helped to reduce wastage whenever they had an excess of certain foods. ![A woman in a supermarket is comparing two frozen products wondering what processed food is.](https://assets-us-01.kc-usercontent.com:443/3e01c88d-6d32-0086-9f07-7574b3104890/409f476f-11d3-409e-ada8-3ff993922339/what-is-processed-food.jpg?quality=75&auto=format) Frozen veggies are called ‘processed’ because we don’t eat them fresh ## **Examples of processed food types** Today, the [NOVA food classification system](https://www.foodstandards.gov.au/consumer/nutrition/Pages/Diet-quality-and-processed-foods.aspx) divides processed foods into 4 main groups: 1. Unprocessed and minimally processed  2. Processed culinary ingredients 3. Processed foods 4. Ultra-processed foods These processes enable us to more easily access and store common foods so we can easily prepare healthy meals (e.g. canned veggies/legumes are a great option as long as we select low/no added salt varieties). ### **Unprocessed and minimally processed** This category includes fresh foods, as well as foods like snap-frozen vegetables that are processed in some way to make them healthier or safer to eat.  Frozen veggies are called ‘processed’ because we don’t eat them fresh. However, modern technology lets us freeze them straight after picking them - so they often have more nutrients than their store-bought fresh counterparts.  [ diet diet ![healthylife Food Tracker - what is it?](https://assets-us-01.kc-usercontent.com:443/3e01c88d-6d32-0086-9f07-7574b3104890/4b5a96c3-4826-4f45-ac9a-106a78e58920/what-is-the-healthylife-food-tracker-thumb.webp?quality=75&auto=format) ](https://www.healthylife.com.au/learn/what-is-the-healthylife-food-tracker) [ ### healthylife Food Tracker - what is it? ](https://www.healthylife.com.au/learn/what-is-the-healthylife-food-tracker) Get inspired to make healthier food choices and achieve a more balanced diet with the healthylife Food Tracker [ read more ](https://www.healthylife.com.au/learn/what-is-the-healthylife-food-tracker) Freezing veggies also means they last longer, reducing wastage. And because they’re pre-prepared, they’re easy to grab at the end of a long day – so we’re more likely to use them. Boiling, drying and fermenting are other common ways to minimally process food. ### **Processed culinary ingredients** Foods in this category include extra virgin olive oil and flour from wholegrains. They’re ingredients that we rarely consume on their own. These foods can help us eat more wholefoods - for example, [cooking veggies in olive oil can](https://olivewellnessinstitute.org/article/vegetables-blanch-boil-steam-or-frywhich-is-best/) help make them tastier and help your body better absorb nutrients.  ### **Processed foods** Group 1 + Group 2 = Group 3! Foods in this group tend to be made by adding salt, oil or sugar to foods from the previous groups. Food processing in group 3 is usually done to increase the durability of group 1 foods or to modify or enhance their sensory qualities.  It's important to look at what we mean by ‘processed’. Without some processing, we wouldn’t even be able to eat certain foods. Sarah Gray Typically, Group 3 foods are made from at least 2-3 ingredients and they can be eaten as part of meals or by themselves as snacks. Canned fruit, freshly made bread and some cheeses are examples of Group 3 foods.    ### **Ultra-processed foods** Ultra-processing is a relatively modern technique that can use many different industrial processes. Group 4 foods are highly processed which typically goes beyond the incorporation of salt, sweeteners, or fat to include artificial colors and flavors and preservatives. This processing aims to give Group 4 foods a longer shelf life while preserving texture and improving taste.  Some examples of ultra processed foods include pre-packaged cakes and biscuits, instant noodles, crackers, cereals and muesli bars.  ## **Fresh vs processed foods** Fresh, whole foods are the best choice, but Sarah says that, “foods from any category can also be part of a healthy diet.” No food is bad for you - all food can form part of a realistic diet - it is best to prioritise whole foods and minimally processed foods for the bulk of your diet.  As an example, she points to freshly baked bread. “Yes, sure, it's processed. But you probably wouldn’t just eat wheat on its own, so to get the fibre in flour, you need to bake it into bread.” And [fermented foods](https://www.healthylife.com.au/learn/fermented-foods-for-gut-health) may have benefits for your [gut health](https://www.healthylife.com.au/learn/gut-health) too, which is another way that processed foods can be part of a balanced diet. ![Two women are making preserved food at home which is one of the different ways of processing food.](https://assets-us-01.kc-usercontent.com:443/3e01c88d-6d32-0086-9f07-7574b3104890/3606ce7e-7ec0-4837-8eef-3c1747e97305/different-ways-of-processing-food.jpg?quality=75&auto=format) Preserving and fermenting are two different ways of processing food. ## **Are ultra-processed foods really that bad?** If you eat an ultra-processed food - perhaps a biscuit or doughnut - as a treat occasionally, it probably won't cause an issue. But if your diet includes a lot of these foods, you might run into health issues, especially in your gut.  “[Studies](https://www.nature.com/articles/s41387-020-00141-0) show that ultra-processed foods could actually be linked to several chronic conditions,” explains Sarah. And as our understanding of gut microbiota improves, we see more links between ultra-processed food and changes in the [gut microbiome](https://www.healthylife.com.au/learn/how-to-increase-good-bacteria-in-gut-naturally), which may lead to [gut inflammation](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6835660/). ![A stack of frozen vegetables in the freezer are considered to be processed food making it hard to choose fresh vs processed foods.](https://assets-us-01.kc-usercontent.com:443/3e01c88d-6d32-0086-9f07-7574b3104890/766be669-ca20-4e7e-84eb-4b846b253e1f/fresh-vs-processed-food.jpg?quality=75&auto=format) Processed foods get a universal bad rap, which is unfair when you think about what the word ‘processed’ can actually cover ## **How to stop eating processed foods** Focusing on what _not_ to eat is never a good plan because it becomes all you think about!  Instead, think about what better choices you can make and how they might help you. Perhaps start by:  - learning about how your [gut-brain axis](https://www.healthylife.com.au/learn/gut-brain-axis) might affect issues like brain fog or anxiety - discovering how ultra-processed food might play a role in [bowel issues](https://www.healthylife.com.au/learn/bowel-problems) - exploring our expert-recommended [foods to improve your gut health](https://www.healthylife.com.au/learn/best-foods-for-gut-health) ## **Focus on the positives for a positive result** Processed foods get a universal bad rap, which is unfair when you think about what the word ‘processed’ can actually cover. Rather than trying to completely avoid processed foods, consider the positive health benefits of each food you eat individually and concentrate on getting more of the good stuff.  This can help you to make better choices and reduce the amount of ultra-processed foods in your diet. **Related:** - [Bread is back on the menu, so let’s make it work for you](https://www.healthylife.com.au/learn/gluten-free-diet-immune-system) - [Let’s talk about poop, baby!](https://www.healthylife.com.au/learn/how-many-times-a-day-should-i-poop)  [Sarah Gray](https://www.healthylife.com.au/sarah-gray) is both a Registered Pharmacist and Registered Nutritionist with a particular interest in health education and helping people to take small steps to big change in their health journey. Sarah is the Head of Health and Nutrition at healthylife. Reviewed by the healthylife Advisory Board October 2021. Spread the word [](https://twitter.com/share?url=https://www.healthylife.com.au/learn/what-is-processed-food "twitter sharing")[](https://www.facebook.com/sharer/sharer.php?u=https://www.healthylife.com.au/learn/what-is-processed-food "facebook sharing")[]( "email sharing") This article is for informational purposes only and does not provide medical advice, diagnosis, or treatment. Any information published on this website or by this brand is not intended as a substitute for medical advice. If you have any concerns or questions about your health you should consult with a health professional. --- **About Healthylife**: Find everything you need for a healthy life: Shop over 15,000 curated health products, pharmacy, fact-checked health information, telehealth & health programs. **Useful links**: [Customer Support](https://www.healthylife.com.au/contact-us) · [Browse All](https://www.healthylife.com.au/browse)