A Guide to an Unprocessed Foods Diet
Medically reviewed by Simone Harounian, MS
Reducing your intake of highly processed foods, such as candy and soda, can benefit your health. A no processed food diet includes whole foods, such as fish, fruits, legumes, nuts, whole grains, and vegetables. These unprocessed foods contain little to no synthetic ingredients. Non-processed foods contain antioxidants, fiber, minerals, and vitamins that support overall health.
Be careful if you want to try eating clean. Some diet variations ban entire food groups, leading to nutritional deficiencies. Read on to learn about unprocessed foods, as well as the benefits of eating whole foods and tips.
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Related: What Happens When You Stop Eating Sugar?
Types of Processing
Not all processed foods are necessarily unhealthy. Consider baby carrots and plain yogurt, which contain nutrients that support overall health. Some foods can be healthier when you consume them in their most natural, recognizable state.
Processing sometimes removes nutritious ingredients. Take, for example, refined grains like white bread or rice. Refined means the bran and germ have been removed, which also removes fiber, iron, and other nutrients.
Processing may sometimes infuse unhealthy ingredients, such as added sugar, sodium, or trans fats. Too many of these additives can increase your risk of heart disease, diabetes, and weight gain.
Type | Definition | Food Examples |
Unprocessed or minimally processed foods | Raw, whole foods, or those that contain minimal synthetic ingredients | Eggs, fish, fruits, legumes, meat, milk, nuts, whole grains, and vegetables |
Processed foods | Foods that have been altered from their raw form and contain synthetic ingredients | Bread, canned vegetables, and cheese |
Ultra-processed foods | Foods that are mostly made up of synthetic ingredients (e.g., emulsifiers, flavoring agents, high-fructose corn syrup, and hydrogenated oils) | French fries, processed meats, sugar-sweetened drinks, and potato chips |
Benefits of Eating More Whole Foods
Raw, whole foods are full of nutrients, including antioxidants, fiber, minerals, and vitamins. These nutrients are essential for overall health. Aim for a variety of raw, whole foods, and limit added sugar, sodium, and saturated fat. Make sure you also drink plenty of water and get regular physical activity.
Benefits of an unprocessed foods diet include:
Aids in weight loss: You must burn more calories than you take in to lose weight. An unprocessed foods diet that includes fish, fruits, lean protein, low-fat or nonfat milk, whole grains, and vegetables helps lower your calorie intake. Processed and ultra-processed foods, in contrast, are often high in calories. Weight loss can help protect against arthritis, cancer, diabetes, and heart disease if you have obesity.
Boosts mood: A study published in 2020 found that whole foods are associated with improved mental health. The researchers noted that processed foods may increase the risk of anxiety and depression, which then influence you to make unhealthy food decisions.
Helps you make healthy food decisions: You are not going to suddenly dislike a favorite dessert. However, cravings for packaged snacks or manufactured sweets may decrease over time. You may find processed foods with added sugar and sodium taste overly sweet or salty after you cut them out.
Improves sleep: Some evidence suggests that whole foods improve sleep quality. Certain fruits, legumes, and vegetables are natural sources of melatonin and tryptophan. Tryptophan is an amino acid that helps create melatonin, which regulates your sleep-wake cycle.
Promotes heart health: Research has shown that a nutrient-rich diet helps protect against inflammation, a risk factor for heart disease. A high-fat diet, in contrast, increases cholesterol build-up in blood vessels. This is a significant risk factor for heart disease, heart attack, and stroke.
Supports a healthy gut: Fiber is a plant compound found in fruits, nuts and seeds, whole grains, and vegetables. A high-fiber diet aids in digestion and keeps bowel movements regular.
Tips
There are several benefits of eating whole foods. Some variations of clean eating, however, may feel restrictive. It's essential to follow an unprocessed foods diet carefully to avoid developing nutritional deficiencies and unwanted side effects.
Here are some tips for minimizing processed foods:
Do not cut out entire food groups: Certain diets will urge you to cut out entire food groups, such as dairy, fruits, and wheat. You do not need to avoid these food groups unless you have an allergy, intolerance, or cultural or religious beliefs. Make sure you consume a variety of whole foods to get plenty of nutrients.
Eat processed foods in moderation: You do not need to follow a strict diet to reap the benefits of an unprocessed foods diet. It's perfectly OK to enjoy your favorite processed foods every now and then. Just make sure you eat these foods in moderation.
Gradually increase fiber intake: Your stomach may need to get used to an unprocessed food diet. For example, you might experience bloating, gas, and stomach discomfort if you increase your fiber intake. Increase your fiber intake slowly to minimize these symptoms.
Slowly cut out processed foods: Fatigue and irritability are common side effects of cutting out processed foods from your diet. For example, you might notice brain fog, decreased energy, and headaches if you quit caffeine cold turkey. Gradually replace processed foods with whole foods to avoid these symptoms. Opt for sliced bananas on toast with peanut butter, for example, instead of jelly.
How To Read a Food Label
It's helpful to read the nutrition facts label and ingredients list to limit processed foods. Check the ingredient lists to know exactly what is in your foods. The label will list the ingredients in order of quantity. You'll want to avoid or limit foods that list added sugar, hydrogenated oils, and sodium at the top.
Other names for added sugars include dextrose, high fructose corn syrup, mannitol, molasses, sorbitol, xylitol, and sucrose. Keep an eye out for other common additives, including:
Anti-caking agents: Calcium phosphates, silicon dioxide, silicates, and stearic acid
Artificial sweeteners: Aspartame, saccharin, sodium cyclamate, and sucralose
Emulsifiers: Diacetyl tartaric acid ester of monoglycerides (DATEM) and sodium stearyl lactylate
Humectants: Glycerin, honey, sugar polyols, and propylene glycol
Vegetable gums: Guar and locust bean gum
Related: Should You Try a Juice Cleanse?
A Quick Review
Focusing on eating unprocessed foods, sometimes called "clean eating," has several health benefits, such as boosting your mood, helping you lose weight, and improving sleep. To do this, you may want to limit your intake of processed foods, including cheese, processed meats, sugar-sweetened drinks, and potato chips. Unprocessed options include raw, whole foods like eggs, fresh vegetables, fruits, and whole grains.
You do not need to eliminate all processed foods to reap health benefits. Not all processed foods are unhealthy, and indulging in moderation is OK. Try to avoid extreme variations of clean eating that encourage you to eliminate entire food groups from your diet. Talk to a healthcare provider if you want guidance on diet decisions.
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