Processed food often carries a negative connotation, but not all processing is detrimental to health. In fact, some processed foods can be more nutritious than their natural counterparts. For instance, frozen vegetables can retain more vitamins than fresh ones that have been stored for days. A 2017 study found that frozen vegetables had comparable or even higher levels of nutrients like vitamin C and folate compared to fresh vegetables stored in the fridge.
Processing also enhances safety. Kidney beans contain lectins that can cause vomiting and diarrhoea, but soaking and cooking them removes these toxins. Similarly, pasteurisation of milk, a process developed in the late 1800s, kills harmful bacteria and has drastically reduced foodborne illnesses. Before pasteurisation, milk was a major source of disease, but now it accounts for less than 1% of such cases.
Even ultra-processed foods can have benefits. Research commissioned by the World Health Organization found that ultra-processed cereals and breads contain fibre, which is beneficial for health. Some desserts and meat-free supermarket meals, previously thought to be harmful, may also pose less risk than assumed. However, a study from Imperial College London linked high consumption of ultra-processed foods to an increased risk of cancer.
Fortification is another advantage of processing. Adding vitamins and minerals like vitamin D, calcium, and folate to bread and cereals has helped reduce nutrient deficiencies. Fermentation can also make foods more digestible, such as cheese with reduced lactose for those with mild intolerance.
Ultimately, the key is to distinguish between types of processing. While some methods add unhealthy ingredients like sugar, others preserve nutrients and improve safety. As Christina Sadler of the European Food Information Council notes, natural does not automatically mean healthy, and minimal processing can be beneficial.
