Minimally vs Ultra Processed foods

What is Processed Food?

Processed food is an umbrella term for food that has been changed from its natural

form in any way. There is a wide range between minimally processed and more

heavily processed or ultra-processed foods.

Minimally Processed foods

Minimally processed foods like dried fruits, cut up vegetables, whole grain breads,

and dairy are foods that stay close to their natural form. They’re often healthier

because they have more fiber, vitamins, minerals, while containing fewer added

sugars, sodium, and unhealthy fats. Choosing minimally processed options can

support better digestion, steadier energy levels, and overall health, while still

allowing for simple preparation.

• Washed and bagged fruits or vegetables

• Frozen fruits and vegetables

• Plain yogurt or milk

• Dried beans or lentils

• Roasted nuts with no added sugars

• Whole grains like oats, brown rice, or quinoa

  
  

Ultra-Processed Foods

Also called highly processed foods, ultra-processed foods often contain ingredients

and additives not commonly used in home cooking. They tend to be high in added

sugars, unhealthy fats, and sodium, while low in fiber and essential nutrients.

These foods can cause rapid spikes in blood sugar and make management more

challenging.

• Sugary cereals and breakfast bars

• Chips, crackers, and packaged snack foods

• Soda, sweetened beverages, and sports drinks

• Fast food meals and fried foods

• Frozen meals

Ways to Cut Back

• Start with easy swaps, like switching from regular soda to zero-sugar or

  sparkling water.

• Read labels and be mindful of added sugars in drinks, sauces, and packaged

  foods.

• Cook more meals at home using whole, minimally processed ingredients.

• Plan ahead for busy days to avoid relying on fast food or frozen meals.

-Hannah Guth, Graduate Nutrition Student, Dietetic Intern at Diabetes and Endocrinology Associates