The confusion around ‘processed’ food

Supermarkets produce mixed signals. A packet of ready gajar halwa sits next to olive oil, Greek yoghurt, paneer and protein bars. All of them qualify as processed in some form, yet they are not equal in their impact on health. The word itself has become unhelpful. Rather than clear things up, it creates fear.
Food processing existed long before factories. Pickling, drying, grinding grain into flour and fermenting milk into dahi are all forms of processing. The real question is not whether something is processed, but how much it is processed, what is added, and why. When you separate these layers, the entire supermarket becomes easier to read.
What counts as minimally processed?
This is food that stays close to its natural structure. It goes through steps that extend its life or make it usable. Washing, cutting, freezing, drying, roasting or packaging fall in this tier. Examples include flour, paneer, frozen vegetables, roasted nuts, fresh theplas, plain curd, home packed gajar halwa or basic pickles. These retain the nutrient profile of the original food. Minimally processed foods often give the strongest return on nutrition per rupee.
When food becomes processed
Processed foods have visible additions such as oil, salt, sugar or natural flavourings that help with taste or shelf life. This covers bread, pasta, flavoured yoghurt, bottled sauces and many traditional packaged snacks.
Processed does not mean harmful. The risk lies in portion and frequency. These foods can coexist with a healthy diet when they sit around whole foods instead of replacing them. A slice of bread with eggs is different from four slices with sugary spreads.
Here’s a simple rule of thumb: if the ingredients look like something you recognise from your own kitchen, you are still on safe ground.
The rise of ultra- processed foods
Ultra-processed foods sit at the far end of the spectrum. These products are designed for taste, convenience and long life. Their ingredients often include emulsifiers, stabilisers, artificial sweeteners, refined oils and additives that do not feature in home cooking.
Common examples include instant noodles, packaged biscuits, fried chips, sweetened cereals, energy drinks and confectionery bars. These foods override natural satiety cues because they are built to be hyper-palatable. Frequent consumption can disrupt blood sugar regulation and promote weight gain.
Protein bars offer a good test case. Many commercial bars contain synthetic sweeteners, refined seed oils and stabilisers to keep them soft for months. These fall squarely into the ultra-processed category. A smaller group of bars uses dates, nuts, seeds and oats as binding ingredients. These are closer to whole foods and sit in the processed, not ultra-processed, bracket.
How to shop without anxiety
The aim is to reduce exposure to ultra-processed foods while keeping life simple. Not every meal needs to be perfect. What matters is the overall pattern.
A practical supermarket strategy:
Sweet cravings: Choose raisins, prunes, fresh fruit, dates, chia seed pudding, home smoothies or seasonal Indian desserts such as gajar halwa or chikki. These satisfy without relying on artificial additives.
Daily snacks: Replace packaged savoury snacks with roasted chana, nuts, boiled eggs, makhana, hummus with vegetable sticks, yoghurt with fruit or home-made granola bars. These options offer stable energy without the crash.
Breakfast items: Move from sweet cereals to oats, whole grains, fruit and nut butters. Balanced breakfasts support metabolic health through fibre and protein intake.
Drinks: Switch aerated drinks for infused water, lemon water, fresh juice in moderation or buttermilk. Most canned beverages deliver more sugar than hydration.
What the science shows
Global research now supports a clear pattern: high intake of ultra-processed foods correlates with increased risk of metabolic syndrome, hypertension, poor lipid profiles and gastrointestinal issues. While processing keeps food safe and accessible, industrial formulations rich in additives alter how the body interprets hunger, fullness and reward.
In my clinical practice, the most sustainable dietary improvements come from reframing food categories rather than demonising them. Families often assume that anything in a packet is harmful. The truth is more nuanced. A packed curd or frozen vegetable is a healthier choice than a flavoured cereal bar.
The principle that simplifies everything
A short ingredient list usually indicates lower processing. Fewer additives reduce the metabolic load.
The goal is not to eliminate processed food. It is to ensure that the foundation of your diet comes from fresh and recognisable ingredients. Once that foundation is in place, the occasional processed treat fits without consequence.
Modern life does not allow a return to pre-industrial eating. It does allow informed choices. When you understand the spectrum from minimally processed to ultra-processed, the supermarket stops feeling like a trap and starts feeling like a toolkit.
The author heads the department of nutrition and dietetics at Sir HN Reliance Foundation Hospital