What Are Processed Foods and Are All Processed Foods Bad?

What are processed foods? It’s a question many people ask when trying to eat healthier or lose weight. The short answer: processed foods are any foods that have been altered from their original, natural state. That includes washing, chopping, cooking, freezing, fermenting, or adding ingredients like oil, salt, or sugar.

Are all processed foods bad? Not at all. In fact, processed foods can support weight loss when chosen wisely for nutrition, convenience, and affordability. Focus on fiber, protein, and minimal added sugars or sodium to build satisfying, weight-loss-friendly meals.

While you may have been taught that the only way to achieve your weight-loss goals is by shopping the perimeter of the grocery store—purchasing only fresh foods and spending hours in the kitchen scratch-cooking—dietitians are here with some good news. Achieving your weight-loss goals with the help of a few bagged and boxed staples may be easier than you think.

Yes, for a long time, you’ve heard that processed foods should be avoided, especially when trying to lose weight. And we aren’t going to encourage you to stock up on cookies, chips and candy—although those foods can fit into a healthy eating pattern. Instead, with the help of nutrition experts, we’re going to show you how stocking your kitchen full of accessible, budget-friendly and convenient items can make meeting your health goals a breeze—and delicious, too.

What Are Processed Foods, Really?

The first belief that needs to be changed is thinking that all processed foods are unhealthy. But here’s the truth:
“Processed” simply means the food has been prepared. And other than fresh fruits and vegetables that have had no preparation done to them, most foods we buy in the grocery store have been processed in some way.

Whether it’s a salad kit that comes with pre-washed lettuce and dressing ingredients, a frozen fruit blend or a can of beans, the act of processing allows a food to be taken from its natural state and transformed to become more accessible and convenient for consumers, in addition to extending its shelf life.

Where this topic becomes a little more gray is when we talk about ultra processed foods. For instance, the definition of this term includes “industrially manufactured products made up of several ingredients (formulations) including sugar, oils, fat, and salt (generally in combination and in higher amounts than in processed foods) and food substances of no or rare culinary use.”

In some instances, ultra-processed foods can also fit into a healthy eating pattern.

“Food processing isn’t the issue and has allowed us to safely enjoy many foods. The issue is the types of processed food products on the market,” says Taylor Wallace, Ph.D., CEO of Think Healthy Group and an adjunct clinical associate professor at the George Washington School of Medicine and Health Sciences. “Many are super palatable and contain large amounts of added sugars, refined carbs, sodium and saturated fats.”

But others—like yogurt—are considered healthy and packed with nutrition.

“Processed foods can be healthy—you just need to know what to look for,” says Frances Largeman-Roth, RDN, nutrition expert and New York Times best-selling author.

So again, if you’re wondering, are all processed foods bad? The answer is no—many processed foods are nutritious and beneficial for your weight-loss journey.

🥫Canned Beans

Nutrition experts continue to praise canned beans as a go-to processed food, and for good reason.

“When you’re pressed for time, canned beans can help you put a balanced and nutritious meal together in minutes. With fiber and plant-based protein, beans are excellent for helping you feel full on fewer calories. Plus, they’re super economical, which means you can include them in your eating plan several times a week,” says Largeman-Roth.

For reference, 1/2 cup of canned chickpeas provides 105 calories, 5 grams of protein and 5 grams of fiber.
Research shows that consuming more beans helps with weight loss, in part, because the fiber-protein combo fills you up and keeps you satisfied longer.

Adding beans to your diet is as easy as popping open a can, rinsing under cool water to reduce the salt content.

🍓Frozen Fruit

Sensing a theme yet with a dietitian’s favorite “f-word”—fiber? Then you’re onto something! Frozen fruit is another treasure trove when it comes to increasing fiber to help with weight-loss goals.

“When you’re trying to lose weight, you’re likely also attempting to boost your fiber intake,” says Largeman-Roth. “One way to do that is with frozen fruit. I love frozen fruit because it’s budget-friendly, helpful for cutting down on food waste and it’s always washed, cut and ready to go when you need it. Use it in smoothies, desserts and as a topping for yogurt and oatmeal.”

A 1-cup serving of frozen blueberries provides 80 calories and 4 grams of filling fiber, in addition to antioxidants like lutein, zeaxanthin and anthocyanins.
Antioxidants are important for weight loss because they can also help mitigate inflammation, a common condition that’s associated with excess body fat.

🥛Greek Yogurt

All of our experts are big fans of yogurt when it comes to weight loss.
Research suggests that consuming yogurt as part of a healthy eating plan may also assist weight-loss efforts and help prevent diabetes.

“This dairy product is super helpful for getting enough protein each day, which is especially important when you’re trying to lose weight,” says Largeman-Roth.

A 7-ounce container of low-fat Greek yogurt has 150 calories and an impressive 20 grams of protein.

“Protein helps you feel full and satisfied and is also needed for helping to repair and grow muscle tissue when you’re bumping up the intensity of your workouts,” adds Largeman-Roth.

What’s more, yogurt is a great way to get calcium to support strong bones, as well as probiotics, which promote gut health.
A simple Greek Yogurt with Strawberries can do the trick for a simple, filling snack. Or toss yogurt into your smoothie for a thick, creamy shake-like consistency. You can also replace sour cream with plain Greek yogurt.

🥙Hummus

Hummus supplies two weight loss-supporting nutrients: protein and fiber.

“Hummus is a delicious and nutritious plant-based snack that is portable and convenient,” says Klinger.

Whether you choose to purchase a pre-made hummus or pop open a can of chickpeas and make your own Garlic Hummus, you can’t go wrong adding this gem into your weight-loss routine.

A typical 2-tablespoon serving of hummus contains 80 calories, 2 grams protein and 2 grams fiber, making it a great vehicle to serve with baby carrots or celery sticks as a snack.

Pair the crudités and dip with a few walnuts for a healthy fat source to keep hunger at bay until your next meal. Or make our Stuffed Sweet Potato with Hummus Dressing that stars two foods on this list—hummus and black beans (plus, the sweet potato adds its own health-boosting nutrients, including antioxidants and fiber!).

🍽️Tofu

Tofu is another processed food from soybeans that is stellar in its nutrition profile.
Wallace is a tofu fan, and I will admit, I am too. A 3-ounce serving of tofu contains 70 calories, 9 grams of protein and 1 gram of fiber.

Plus, tofu is super easy to work with and very versatile—it will soak up any flavors you cook it with.
You can make Tofu Crumbles to enjoy in a taco or taco salad, or make our crispy Honey-Chipotle Tofu Bites—perfect for salads, bowls or wraps.

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Enjoyed learning about processed foods and how to make smart choices? Ready to personalize your nutrition and wellness journey?
👉 Book your FREE 30-minute consultation with Certified Nutritionist and Wellness Coach Lorie Eber today!
📧 Email: eberlorie@gmail.com

Take the next step toward healthier, happier eating!