Anyone trying to eat healthier probably knows there’s no shortage of advice on diet habits. Fad diets and nutritional trends are posted daily on social media and websites. Even though information is more accessible than ever, the sheer volume of data can be confusing, especially for people looking to make simple, healthy changes.

One popular topic among those advocating for better nutrition is processed foods. Many health problems, from the obesity epidemic to increased rates of high blood pressure, have been linked to processed foods. These links warrant attention, starting with answering some common questions about processed foods.

What are processed foods?

The United States Department of Agriculture (USDA) describes processed foods as any raw agricultural product that has been modified from its original form. These modifications occur when foods undergo processes such as pasteurization, blanching, freezing, dehydration, and fermentation. Fortification is also a form of processing foods.

Is processing always unhealthy?

Processing food is not always harmful to humans. For example, milk is pasteurized, and commercial milk products are fortified with vitamin D. Adding vitamin D ensures that milk drinkers receive sufficient amounts of a nutrient that helps strengthen bones.

So why the fear of processed foods?

Negative views of processed foods mainly stem from ultra-processed varieties. The Academy of Nutrition and Dietetics uses a spectrum to distinguish between different types of processed foods. Minimally processed foods include washed fresh spinach, while heavily processed foods include ready-to-eat items like cereal and crackers. The negative characteristics often linked to processed foods usually refer to highly processed versions, known as ultra-processed foods.

What are some examples of minimally processed and ultra-processed foods?

Potatoes are maybe the simplest example of how a single food item can sometimes be healthy and other times lack nutrition, even though it’s the same item. A baked potato is minimally processed because it’s been changed from its original state after being washed and baked. But the nutritional profile stays mostly the same after these minor adjustments to the potato. French fries come from potatoes, but they’re often heavily altered from their original state after being fried in oil. French fries are also usually heavily salted, which further changes them from their original form and lowers their nutritional value.

What can I do to avoid eating heavily processed foods?

The Mayo Clinic Health System recommends reading food labels to assess how processed a particular food item may be. Foods containing additives and preservatives, such as high-fructose corn syrup, hydrogenated oils, food dyes, sodium nitrates, sodium nitrites, monosodium glutamate (MSG), and sulfites, should be avoided or eaten in moderation.

The debate over processed foods is complex. People trying to improve the nutritional quality of their diets are encouraged to avoid ultra-processed foods and consult with a doctor or dietitian to make healthy choices.