Food processing is anything done to food beyond quite literally eating it fresh from where it’s grown.  

When people refer to food processing, however, they are often referring to “ultra processed” foods, those that have been chemically altered for commercial consumption.

In this article we explain the four kinds of food processing.  Which are generally fine, which may be worth moderating, and which you should try to limit for health and longevity.

The Four Classes of Food Processing

1. Unprocessed or Minimally Processed
2. Processed Culinary Ingredients
3. Processed Foods
4. Ultra Processed Foods (and Drinks)

This classification system is the current world standard established by the Food and Agriculture Organization (FAO) of the United Nations (UN).  

Unprocessed or Minimally Processed Foods (Class 1 Foods)

Unprocessed foods are edible parts of plants and animals.  Minimally processed foods are simply unprocessed foods that are preserved without any additives.  

Examples of minimal processing include drying, crushing, grinding, and refrigerating, among others.  None of these change the makeup of the food.

Examples of unprocessed or minimally processed foods include seeds, nuts, dried herbs and tea, fungi, meat, seafood, eggs, fruit and vegetables.

Processed Culinary Ingredients (Class 2 Foods)

This category contains foods typically used in moderation for food preparation, cooking and seasoning, often times used with Class 1 foods.  The most common examples are oils, fats, salt and sugar.  

Examples of culinary foods include honey, maple syrup, cane sugar, starches such as corn or tapioca, plant and seed oils such as sesame or hemp, vegetable oils, animal fats such as lard and butter, and natural salts such as that mined from seawater.

Examples of processed culinary ingredients include handmade baked goods such as pies or breads, soup broth, salad dressings, sweetened tea or coffee, fruit preserves, or any foods naturally preserved with lemon or lime juice.  

Processed Foods (Class 3)

Class three processed foods typically contain two to three ingredients, and are usually a combination of two foods used to store and preserve class one foods.  In some instances this is done to prevent microbial contamination, but can also simply be to enhance flavor or sensory qualities.  

Salting/curing meat is a practice used to prevent microbes from growing, and smoking meats is a technique used to enhance flavor.  Other examples include pickling, canning, brining and fermenting.

You may notice that up until here, we are still talking about whole, real foods.  No chemical changes.  However, here we can start getting into some health concerns by consuming larger than naturally occuring quantities of class two foods: fat, oil, sugar, salt.

Consuming lots of salt can lead to high blood pressure.  Too much sugar can lead to weight gain, unsteady energy, and diabetes.  Too much fat can clog blood vessels and lead to obesity, as can sugar consumption.  

Ultra Processed Foods (Class 4)

This is when chemistry is introduced to nature.  Class four foods are industrial formulations of typically five or more ingredients, often created in a lab.  Class four foods can still be completely made up of whole foods; however, oftentimes class four foods have long ingredient lists, many of which may only have a few whole foods, and some that have none!  This means the “food” is so altered that there is no actual naturally occurring ingredient in it!  In this case it is better to call it a “product.”

Class four foods typically contain ingredients that are just a part of a plant or animal such as extracts, derivatives of foods, or synthesized in a lab from food substrates (for color, flavor, texture, etc.).  The main objective in class four foods is to make them hyper-palatable, which means extra favorable to your senses.  

The issue with hyper-palatable foods is that ultra processing strips a lot of the food’s substance away, concentrating higher than natural quantities of a substance such as sugar or salt, that excites the brain and makes the body overconsume.  This instant ingestion of high concentrations of typically the most flavorful parts of foods without the accompanying nutrients, and the ability to consume more per bite leads to a myriad of health problems.  

Imagine running a lightning bolt through your basic home wall outlet.  It’s going to blow up.  This is a little hyperbole, but essentially that is to a lesser degree what happens when you ingest mega doses of salt, sugar, fats, or any food too quickly.  Your biology struggles to keep up with this unnatural intake and can often lead to blockages, things seeping into tissues where they don’t belong, abnormal hormonal function, and many other negative consequences.

Negative Effects of Ultra Processed Foods On Health and Weight

When a food is chemically altered, or processed, it is deformed for particular reasons, usually in favor of the manufacturer.  Longer shelf life means less spoilage.  More addictive means more sales.  Genetically modified giant foods means higher prices by weight, but not necessarily more nutrition. 

Below are several common food processing and some associated health concerns:

1. Diabetes – ultra processing of carbohydrates often strips a whole grain, removing its bran and fiber, causing blood sugar to spike more rapidly than normal.  This can in turn trigger abnormal hormonal responses which cause highs and lows in energy and can lead to diabetes.
2. Obesity – one of the main reasons food is processed is to make it “hyper-palatable,” literally, to over excite your senses.  This chemical excitation is similar to a drug, making your body crave and take in more than is needed.  Oftentimes people stuff themselves before their bodies are able to recognize they’re full.  This leads to weight gain.
3. Cardiovascular Disease – sodium and nitrates are used in food manufacturing to help preserve foods, particularly meats, and to prevent bacterial growth.  Consuming significantly high volumes of sodium also binds water and increases the amount of pressure in your circulatory system (heart, arteries, veins, etc.).  This additional pressure can cause a myriad of discomforts and could lead to more serious problems.
4. Adrenal & Cognitive Fatigue – the prevalence of caffeine (a stimulant drug) and high sugar consumption which excites nerves, can lead to a continuous firing of neurons and fatigue the body’s natural systems.  Without proper nutrition, sleep, and recovery, continuous artificial excitement of the body can lead to at least declines in energy and mood, and over time, to breakdown.
5. Hormonal Irregularities – Any of the previously mentioned items can cause irregularities in hormonal processes because your body is trying to stabilize the irregular diet.  However, the most direct impact to your hormones are  the hormones and GMOs added to foods.  It doesn’t take imagination to understand that eating foods that have been modified with growth hormone or resistive chemicals that are now inside of you, can have the exact same effects they were intended to have inside of you.

Eating Healthy Tips

Remember that eating whole foods and eating regularly are the two simplest ways to maintain health!  It’s rather simple.

Here are a few additional tips to keep in mind:

• Eat more single ingredient foods.  Shop mostly in the produce area of your market.
• Shop locally and at farmers markets.  Local means less travel time and less need for preservatives.
• Learn to enjoy cooking or cook more.  Start simple, then get creative!
• Reduce foods that come in packaging.  Read the ingredients label.  You should recognize the ingredients.  If there are a lot of chemical names or things you don’t recognize, it’s probably ultra processed and not the most nutritious food.  

Final Thoughts

As a nutritionist who’s worked with hundreds of clients, I’ve realized there aren’t many “one size fits all” rules, however, eating whole foods is one of the few rules I give everyone. 

By eating whole foods, your body is ingesting a complete food.  A complete food contains energy (calories), key nutrients (protein, carbs, fats), micronutrients to aid absorption and organ function (vitamins and minerals), fiber and typically some hydration to aid normal digestion.

Just like in much of life, shortcuts don’t work long term.  Especially not with your health.  Avoid junk foods that satisfy urges, but can lead to deeper issues with your body’s systems.

So, go grab a reusable bag, head to your local farmers market, pick up some things that look good to you, and whip up something tasty!  Your body will thank you.