Processed foods exist as far as the eye can see. Most supermarket shelves are full of them – but it's common knowledge that processed foods aren't necessarily healthy. You can find out why highly processed products are still so popular and how you can recognize them in this post. We'll also show you how to get a healthy breakfast , even if it's a bit more stressful.
What are processed foods?
Foods are referred to as processed if they are changed by processes during the production process. This can be the removal of inedible parts, the extension of shelf life through preservation methods or the addition of isolated additives.
Depending on how many industrial work steps are carried out, the degree of processing can be distinguished. This starts with unprocessed foods and extends to so-called ultra-processed foods (UPF).
Highly processed food versus ultra-processed food – what is it?
The Nova system is a very vivid classification. It is used for dietary guidelines in some countries, such as Brazil and France. The Nova classification consists of the digits or groups 1 to 4.
The number "1" means that the products are unprocessed or minimally processed foods. The 2nd group stands for processed kitchen ingredients. In group 3 you will find processed foods and the number "4" describes highly processed foods.
Unprocessed and low-processed foods
Unprocessed foods belong to the first group and include edible components of plants and animals. These can be seeds, fruits, mushrooms or even milk.
Minimally processed foods are products that are modified by certain processes in such a way that, for example, the inedible components are removed . This can be the grinding of nuts, the freezing of fruit or even the placing in containers for preservation. They also belong to the first group .
Processed kitchen ingredients are additionally refined, pressed or crushed to extend shelf life. The difference with minimally processed products is that they are not usually consumed alone . They are usually processed in the kitchen in combination with foods of the first group. Processed kitchen ingredients include oils, butter, sugar and salt. They are considered the second group of the Nova classification .
Processed and highly processed foods
The third and fourth groups of the classification are described as processed and highly processed foods, respectively.
The third group , i.e. processed foods , usually undergo various preservation or cooking processes. They usually consist of two or three ingredients. The aim of processing is to make the products last longer and to positively change their taste properties. Products in this category include canned fish, cheese, pastries, and vegetables in jars.
Highly processed foods are called highly processed or even ultra-processed foods in English. A clear demarcation is difficult to make, which is why they are only assigned to one category – group 4 .
These are foods such as sweetened soft drinks, savory snacks, finished products from the frozen shelf or compound meat products. They often contain a wild combination of table sugar, cheap oils, unhealthy fatty acids and usually have a high energy density. In addition, artificial or isolated additives are often added. These are intended to optimize the taste, appearance or even the experience of eating.
Refined foods have virtually no fiber
The degree of processing has this influence on your health
As can be seen from the fourth group, highly processed foods contain some unhealthy ingredients. But how do they affect health and well-being?
There is a lot of trickery involved in highly processed foods to maximize the taste experience. However, the ingredients used are anything but healthy. A high calorie density, artificial additives and high amounts of unhealthy fats and sugars are just a small selection. In addition, these products often contain only small amounts of fiber or micronutrients .
All this is also noticeable physically. Because of the high level of processing, the stimuli that act on the body increase. These in turn lead to a changed perception of the taste buds and to changes in brain chemistry. An apple does not taste very sweet after a sweetened soft drink – and once you have started with the pack of chips, you can hardly stop.
All this is directly or indirectly due to the degree of processing. Unprocessed or lightly processed fruits and vegetables, on the other hand, have a lower calorie density and contain abundant health-promoting ingredients. Fiber, vitamin C, and important minerals are just a fraction of what natural foods provide us.
Why are highly processed foods considered unhealthy?
That highly processed foods are considered unhealthy is therefore not particularly surprising. Because the increased amounts and combination of fats, salt and sugar make the body formally addictive. In addition, there is the often high energy density.
In fact, the addictive process works very much like that of a drug or alcohol addict. The high energy density, for example, leads to an impairment of the reward system. This happens because the body is less aware of the reward hormone dopamine. As a result, those affected lack the feeling of reward when eating. The result is larger portions, more meals and thus often unwanted weight gains. These can negatively affect the metabolism and, in the worst case, lead to cardiovascular disease.
Also, the additives contained in many finished products are generally not considered to be healthy. Although the approved additives are subject to toxicological tests to determine their health safety. However, some of the approved additives still seem to be able to cause physical problems.
Although allergies and intolerances are overestimated in this context, so-called pseudo-allergies occur again and again, especially with preservatives and dyes.
Processed foods in the plant-based diet
A plant-based diet is considered much healthier in many circles. However, caution is advised when considering a vegan or vegetarian diet to be synonymous with "healthy". Because even as a vegan or vegetarian, the way to highly processed products is only the way to the nearest supermarket shelf.
Plant-based diets are in vogue – as food manufacturers have also noticed. Especially in recent years, one could literally observe how the vegan corners in supermarkets became ever fuller and more diverse. Many substitutes for meat, fish and cheese are attracting more and more customers. However, most of the products are heavily processed. A quick glance at the ingredients on the back of the packaging is usually sufficient.
Therefore, even in a plant-based diet, it makes sense to rely on foods that are as natural as possible and minimally processed. Finally, legumes, whole grains, and fresh fruits and vegetables provide plenty of healthy nutrients and are also excellent for satiety. A delicious porridge with fresh fruit for breakfast , for example, already offers a healthy combination of health-promoting fiber, vitamins and minerals – without unnecessary additives.
How do I recognize highly processed foods?
For many, the question now understandably arises of how to recognize highly processed foods. Fortunately, there are some helpful tips and tricks for this.
On the one hand, there are labels on the packaging of the products. The Nova classification is one of these labels – but it does not exist in all countries. Fortunately, there are even more general indications.
This can be found either on the packaging as a claim – for example "free of preservatives" or "without artificial colors". Or you can just take a look at the back. As is known, this is where the list of ingredients is located, on which additives are indicated as an E number. Examples of this are saccharin, which is listed as E 954, or E 951, better known as aspartame.
Another indication that these are highly processed foods is an exceptionally long list of ingredients. The more ingredients are listed, the more likely it is that the product has been processed more industrially.
As an orientation and a small overview, we have created a short list of products of different degrees of processing below.
| Unprocessed & low-processed products | Processed & Highly Processed Foods |
| Fruit and vegetables | Salt, Sugar and Oils |
| Nuts and seeds | Bread, cheese and canned vegetables |
| Oatmeal | Ready meals |
| Milk and eggs | Chips, chocolate and soft drinks |
| Water and tea | Sausage and sweetened cereals |
You can safely eat the foods on the left in larger quantities. This is because these products provide you with plenty of healthy nutrients and usually contain no added additives. Oatmeal in our muesli and porridge, for example, offers plenty of complex carbohydrates, healthy fiber, and health-promoting minerals and vitamins.
However, you should consume the foods on the right side in lesser quantities. In particular, the products listed below such as chips, soft drinks, sausages and milk chocolate. These products are highly processed and contain hardly any healthy nutrients – but a decent portion of saturated fat, sugar and salt.
Processed and yet naturally healthy – Verival
At Verival, we attach great importance to natural ingredients. Many of our breakfast products therefore contain whole grains, no added sugar, and natural sweeteners such as dates or freeze-dried fruits.
It is extremely important for us to dispense with coloring and flavoring additives, not to add any preservatives to the products and not to use genetically modified ingredients. For all our products, we rely on 100% certified organic quality and a balanced distribution of nutrients. For example, one serving of porridge alone already covers one third of your daily fiber content.
So if you want to go a little faster in the morning and still don't want to rely on unhealthy finished products, just grab our healthy breakfast products in organic quality. So we wish you a good appetite!
