We’ve all heard the advice, “avoid processed foods.”
But what does that actually mean? And are all processed foods really bad for you?

The word “processed” has picked up a negative reputation, often used as a blanket term for “junk food.”
In reality, it’s not that simple. Almost everything we eat is technically processed, even the foods we consider “whole” or “natural.”
Let’s break it down.

What Does “Processed” Actually Mean?

Processing simply means any change made to a food from its original, natural state.
That can be as minimal as washing an apple, or as complex as manufacturing a packaged cake.

The issue isn’t processing itself; it’s what type and how much processing a food undergoes.

For example:

• A tin of chickpeas or frozen berries? Processed, yes. But still nutritious and convenient.

• A frosted doughnut or sugary cereal? Also processed, but with far fewer nutritional benefits.

Processing exists on a spectrum, from minimally processed (like oats and yoghurt) to ultra-processed (like lollies and soft drinks).

Processing Doesn’t Always Mean Nutrient Loss

A common myth is that processing “kills nutrients.”
In reality, nutrient changes depend on the method:

• Freezing preserves vitamins and minerals extremely well.

• Canning can reduce some heat-sensitive vitamins (like vitamin C) but keeps minerals and fibre intact.

• Fortification can actually improve nutrition, think vitamin D added to plant milks or iron added to cereals.

The main goals of food processing are safety, shelf life, and convenience, not necessarily “junkification.”

When Processing Goes Too Far

Where health can take a hit is with ultra-processed foods (UPFs), products made from refined ingredients, flavour enhancers, and additives designed for maximum taste and shelf life.

These foods are typically:

• High in energy, salt, sugar, and fat

• Low in fibre, protein, and micronutrients

• Easy to overconsume due to their “hyper-palatable” nature

Examples include chips, pastries, lollies, soft drinks, and many packaged snack foods.

Regular, high intake of UPFs is linked with:

• Weight gain and insulin resistance

• Higher risk of cardiovascular disease and type 2 diabetes

• Increased inflammation and poorer mental health outcomes

But here’s the nuance: these effects are dose-dependent and depend on your overall diet quality, not a single food.

“Healthy” Foods That Aren’t So Healthy

Just because a food looks nutritious or has a health halo doesn’t mean it’s supporting your goals.
Watch for marketing traps like:

• Protein bars that contain more sugar than a Mars Bar

• Veggie chips made mostly from oil and starch

• “Natural” snacks high in coconut oil or honey

• Juices and smoothies loaded with added sugars

A good rule of thumb? Always check the ingredients and protein-to-sugar ratio — not just the front-of-pack claims.

Processed Foods in Sports & Performance Nutrition

Here’s where processing shines.
In performance nutrition, processing often helps you fuel better.

1. Processed Foods as Tools

Protein powders, sports drinks, and energy bars are processed, but for a purpose.
They’re convenient, predictable, and designed to deliver nutrients efficiently.

They can help you:

• Meet daily protein and calorie needs

• Support recovery after training

• Overcome low appetite or busy schedules

Even common foods like Greek yoghurt and cheese are processed to make them safe and concentrated sources of protein and calcium.

2. When Processing Hurts Performance

Timing and context matter.
Overly processed foods can work against you when they:

• Cause digestive discomfort (greasy or spicy options)

• Lead to energy crashes (high sugar, low protein meals)

• Replace nutrient-dense meals too often

Balance is key, not elimination.

3. Processed Foods for Hydration

Electrolyte tablets and sports drinks are prime examples of processing done right.
They’re specifically designed to replace fluid, sodium, and glucose during long or hot training sessions, making them extremely useful tools for endurance and recovery.

So, What’s the Takeaway?

Rather than labelling foods as “good” or “bad,” try reframing the question:
How often, how much, and how does this make me feel?

Your overall diet pattern matters far more than any single food.
Think of it like the 80/20 principle: aim for roughly 80% of your diet to come from minimally processed, nutrient-dense foods, and 20% from more processed, convenience options.

And importantly, zoom out: look at your week as a whole, not each individual day.
Some days you’ll be travelling, working late, or eating on the go, and that’s completely fine.

Awareness builds healthier habits far faster than guilt ever will.