Not All Processed Foods are Harmful: A Balanced Look at the Modern Diet ~ by Adele Arini (29 August 2025).

In recent years, public concern over the health impacts of processed foods has intensified, with ultra-processed foods often singled out as particularly harmful. Australians now obtain 35.4% of their diet from unprocessed or minimally processed foods, 22.6% from processed foods, and 42% from ultra-processed foods (Machado et al., 2019). This phenomenon is occurring not only in Australia but across the globe. Therefore, given the dominance of processed foods in modern diets worldwide, it is critical to question whether all processed foods are harmful to human health. This blog offers evidence-based perspectives showing that while some processed foods may pose health risks, others can be harmless, or even beneficial, when consumed in moderation as part of a balanced diet.

Food processing is not inherently harmful, as all foods undergo some form of processing (such as washing, peeling, cutting, frying, roasting, boiling, or freezing) before consumption. While practised since ancient times, the focus of food processing had drastically shifted in the 20th century from improving safety, preservation, and nutritional quality to prioritising ease of use and flavour appeal (Huebbe & Rimbach, 2020, p. 4). This change emphasises the need to classify foods by their degree of processing to assess potential health risks, as outlined in the NOVA system (see Appendix A for more information). Let us use minimally processed foods, as defined in the NOVA system, as a starting point. We will reveal how methods such as freezing can preserve, and in some cases enhance, the nutritional quality of fresh produce.

Thalheimer (2017) notes that while fresh fruits and vegetables are often harvested before full ripeness and may lose nutrients during extended transport to supermarkets, canned or frozen produce are typically harvested at peak maturity and processed within hours, preserving both flavour and nutritional content. A study comparing fresh and frozen wheatgrass juice found that after three months, frozen samples retained 98% of dry matter, 77% of chlorophylls, 67% of carotenoids, and 119% of polyphenols, indicating a 3–41% increase in antioxidant levels (Skoczylas et al., 2018, pp. 6–7).

This demonstrates that minimal processing, such as freezing, is not only safe but can also preserve—and in some cases enhance—the nutritional value of fresh produce, provided that other factors such as growing conditions, origin, and adequate refrigeration during transport do not compromise food safety.

The next section examines the potential health benefits of processed foods in Groups 2 and 3 of the NOVA system (Appendix A).

Certain processed culinary ingredients and processed foods can in fact support good health when consumed within recommended daily intake limits. And dietary fats (lipids) in particular, will be used as an example to demonstrate this viewpoint.  

Adequate dietary fat intake is not only essential for human health but also highly beneficial, provided that people learn to distinguish between harmful fats and those that promote wellbeing. This encourages a diet that includes moderate overall fat while limiting saturated fat, trans fat, and cholesterol (Whitney et al., 2022, pp. 153–160). Among the most valuable options are processed foods rich in monounsaturated fats (MUFA) and polyunsaturated fats (PUFA), such as canned or smoked oily fish (salmon, tuna, sardines), nut butters from almonds, cashews, and walnuts, avocado-based products, and vegetable oils like olive, canola, safflower, and flaxseed (Whitney et al., 2022, pp. 153–160).

DiNicolantonio and O’Keefe (2022) demonstrated that diets high in unsaturated fats—particularly MUFA—when paired with moderate to high carbohydrate intake, led to significant reductions in body weight and fat mass, alongside greater physical energy and lower blood pressure. Similarly, other studies show that MUFA-rich diets contribute to modest reductions in coronary heart disease risk, while PUFA-rich diets, especially those high in linoleic acid, are linked to substantially lower risk (Willet, 2012, p. 15).

Together, this growing body of evidence makes a compelling case that certain processed foods containing healthy fats are not detrimental but rather can play an active role in promoting cardiovascular health and overall wellbeing when thoughtfully included as part of a balanced diet. The next section examines the potential health benefits of ultra-processed foods (UPF), despite widespread negative perceptions of this category, and discusses the influence of overall healthy dietary habits on their consumption.  

A substantial body of research has firmly established strong links between high consumption of UPF and increased risks of chronic disease and premature mortality; therefore, this point requires no further elaboration here. The more pressing question, however, is whether certain UPF might actually confer health benefits. One promising subgroup worth examining is plant-based meat alternatives, which are increasingly positioned not only as a substitute for animal products but also as a potentially healthier and more sustainable choice.

Coffey et al. (2023) found that plant-based meat alternatives, although lower in protein than traditional meats, provide significantly more fibre, fewer calories, and less saturated fat—making them healthier on most measures while also more environmentally sustainable due to reduced greenhouse gas emissions. Similarly, Greger (2025) noted that, despite being classified as ultra-processed, plant-based meats deliver clear advantages over the conventional foods they are intended to substitute, including fewer calories, lower saturated fat, reduced chronic disease risk, and improved food safety.

Furthermore, a population-based cohort study by Fang et al. (2024) reported that overall dietary quality is a critical factor in maintaining long-term health and cautioned against making blanket restrictions on all UPF. Their study further showed that among individuals with high-quality diets—rich in fruits, vegetables, healthy fats, and wholegrains, and low in sugar, salt, and meats—ultra-processed food consumption was not associated with premature death. The following section will consider opposing viewpoints to processed foods in general.

According to Shewfelt (2016), processed foods have developed a poor reputation because they are often viewed as neither fresh nor locally produced, laden with additives and chemicals, and stripped of key nutrients during processing. Yet it is important to recognise that even fresh fruits and vegetables can quickly lose nutrients when stored at room temperature or in the refrigerator, with studies showing that frozen green beans and peas may, in fact, retain higher levels of Vitamin C than their fresh counterparts after storage (Favell, 1998, p. 1; Li et al., 2017, p. 8).

Although some food additives and chemical components can be harmful, others serve essential purposes—improving food quality, ensuring safety, and extending shelf life (Babbel et al., 2021, pp. 8–23). Henry and Heppell (2002, pp. 146–147) note that vitamin loss during processing is usually due to sensitivity to pH, oxygen, moisture, light, or natural heat, and that shorter times and lower temperatures can sometimes enhance nutrient content. Taken together, this evidence shows that food processing is not inherently detrimental; when applied appropriately, it can safeguard nutrition, improve safety, and even add value to the food we eat.

In conclusion, not all processed foods are harmful, as some may in fact offer potential health benefits not only for Australians but for people worldwide. Their impact—whether detrimental, neutral, or beneficial—depends largely on the degree of processing, nutritional profile, quantity and frequency of consumption, and the overall quality of the individual’s diet.

Given the abundance of unhealthy processed food options out there (particularly ultra-processed varieties), it is highly unrealistic to expect people to eliminate them completely from their diet. Occasional indulgences—such as ice cream, birthday cake, or a quick takeaway meal—are part of everyday life, bringing enjoyment and convenience. Food choices are also deeply personal, and prescribing rigid rules about what people should or should not eat is neither practical nor effective.

Instead, supporting long-term health requires empowering individuals to recognise both the benefits and risks of processed foods, to distinguish between minimally processed, processed, and ultra-processed products, and to prioritise those high in fibre, vitamins, and minerals, while limiting foods high in added sugars, sodium, and unhealthy fats—rather than choosing based solely on taste, convenience, or cost.

Ultimately, the path to health does not lie in the strict avoidance of processed foods, but in making informed, balanced choices that align with nutritional quality and overall wellbeing.

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Disclaimer:

This article is shared for general nutrition information only.

The author is currently completing a Bachelor of Health Science (Nutrition) degree and is not yet a qualified nutritionist or dietitian. For personalised advice, please consult a registered health professional who can assess your individual needs. While every effort has been made to ensure the information provided is adequately researched and as up to date as possible, we encourage you to do your own research and, most importantly, to listen to the signals of your own body and Higher Self before making dietary changes.

Ultimately, this article is intended for use as a guide for overall health and wellbeing—supporting you on your journey of Ascension into a higher vibrational state of being. It should not be seen as a substitute for personalised advice from a qualified professional.

Copyright © 2015 - the present. Adele Arini's Raphaels Healing Space. All rights reserved.

The images and content on this website are created with great care. Please do not copy, change, use or reproduce without our written consent. Thank you for respecting our work.

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REFERENCE LIST

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4. Fang, Z., Rossato, S.L., Hang, D., Khandpur, N., Wang, K., Lo, C.H., Willett, W.C. & Giovannucci, E.L. (2024). Association of ultra-processed food consumption with all cause and cause specific mortality: population based cohort study. The BMJ (385) e078476. https://doi.org/10.1136/bmj-2023-078476

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11. Shewfelt, R.L. (2016). In Defense of Processed Food: It’s not nearly as bad as you think. Springer International Publishing. 

https://ebookcentral.proquest.com/lib/SLV/detail.action?docID=4747246#

12. Skoczylas, Ł., Korus, A., Tabaszewska, M., Gędoś, K., & Szczepańska, E. (2018). Evaluation of the quality of fresh and frozen wheatgrass juices depending on the time of grass harvest. Journal of Food Processing and Preservation, 42(1). https://doi.org/10.1111/jfpp.13401

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