Rethinking Processed Foods: What the Science Really Says
By Dr. Connie Weaver, PhD
Processed foods are often portrayed as something to avoid, but that black-and-white thinking doesn’t reflect the full picture. Processing food is not inherently good or bad – it’s a tool. And like any tool, its impact depends on how it’s used.
As a nutrition scientist, I believe it’s important to clarify what we mean when we talk about processed foods and why they play such an important role in our food system, our health and our ability to feed a growing global population.
What We Mean by “Processed Foods”
One of the biggest challenges in conversations about processed foods is that people are often talking about different things. From a scientific perspective, processing simply refers to the steps used to transform raw agricultural ingredients into the foods we eat. By that definition, foods like bread, cheese, yogurt and even wine are considered highly processed.
When I talk with consumers, however, I often hear something very different. People usually aren’t concerned about the number of processing steps; they’re worried about foods they consider “junk food” or “empty calories.” What they’re really talking about is nutrient quality and food formulation, not processing itself. That disconnect is why defining processed foods clearly is so important. Without shared definitions, it’s hard to have a meaningful conversation.
Are All Processed Foods Unhealthy?
The short answer is no. Processed foods can be either more nutritious or less nutritious depending on how they’re formulated. In fact, processing is often used to improve the nutrient profile of foods. Manufacturers are continually reformulating products to reduce sugar, sodium and fat, while increasing nutrients that many people don’t get enough of.
The Dietary Guidelines for Americans identify four nutrients of concern – dietary fiber, vitamin D, calcium and potassium – because most people fall short. Certain processed foods play a critical role in helping people meet those needs.
For example, soy beverages are processed foods. Research from my laboratory found that calcium added to fortified soy beverages is just as absorbable as calcium from cow’s milk. That evidence helped lead to changes in USDA policy, allowing calcium-fortified soy beverages to be included in school meal programs.
Processed Foods Are Essential
Processed foods are also essential for food security. With a global population heading toward nine billion people, it simply isn’t realistic to rely solely on fresh, locally harvested foods to meet everyone’s needs year-round. Processing allows food to be preserved, transported safely and made available when and where it’s needed.
Reducing food waste is another critical benefit. More than half of the food harvest globally is never consumed. Processing, packaging and preservation help extend shelf life, reduce spoilage and conserve valuable resources – concerns that matter deeply to consumers and producers alike.
Why Processed Foods Have a Bad Reputation
Processed foods often get a bad reputation because people focus on a specific subset – foods high in added sugars, sodium and saturated fats, and low in nutrients. These “treat” foods exist, but they shouldn’t define an entire category.
Unfortunately, more than half of American adolescents get a significant share of their calories from sugar-sweetened beverages and grain-based desserts like cookies and cakes. That’s a dietary pattern issue, not a processing issue. Blaming processing alone oversimplifies a much more complex problem.
The Nutritional Value of Processed Foods
Research conducted for the American Society for Nutrition examined what Americans actually eat and the role processed foods play in nutrient intake. We found that processed foods provide more nutrients – such as fiber, vitamin D, calcium, potassium and several B vitamins – than their calorie contribution alone would suggest.
In other words, processed foods often deliver disproportionate nutritional value relative to the energy they provide.
Processing has also helped address major public health challenges. Fortifying salt with iodine virtually eliminated goiter. Adding vitamin D to milk cured rickets in children. Today, medically vulnerable populations, such as people undergoing cancer treatment or those with compromised immune systems, rely on processed foods for safety and nutrition.
Innovation in Modern Food Processing
Advances in food technology continue to improve nutrition and safety. Modified-atmosphere packaging (MAP) allows fresh fruits and vegetables to be available year-round. MAP is a way of packaging food so that the air inside the package is replaced or altered to slow down spoilage. Bread can now contain high levels of fiber while maintaining the texture people enjoy. Salt and sugar reductions help lower the risk of obesity and diabetes.
Even familiar foods have evolved. Schools no longer rely on deep-fat fryers, thanks to technologies that create familiar textures with less oil. Milk can be modified to remove lactose or increase protein and calcium, making it accessible to more people.
A More Balanced Way to Think About Food
When people question processed foods, it’s important to remember that not everyone has the same access to fresh, minimally processed foods or the time to prepare everything from scratch. Processing helps make safe, nutritious food available year-round, reduces waste and allows us to feed more people efficiently.
Rather than excluding entire categories of food, a more productive approach is to focus on overall dietary patterns, nutrient density and balance.
About Dr. Weaver
Dr. Connie Weaver is a Distinguished Research Professor of Nutrition Science at San Diego State University, California, Distinguished Professor Emerita at Purdue University, and CEO of Weaver and Associates Consulting, LLC. Dr. Weaver earned her Bachelor's and Master's of Science in Nutrition at Oregon State University and her doctorate in Nutrition from the University of Florida. She is an expert in nutrition science with a focus on women's health, botanicals and age-related diseases.