Ultra processed vs. minimally processed foods: what’s the difference?

Dr. Michael Hall is a primary care physician located at UK Family & Community Medicine-Georgetown.

Walk into any grocery and you’ll see it: aisles filled with brightly colored packages containing ready‑to‑eat meals, quick snacks, flavored drinks — often billed as “healthy.” They save time. They’re affordable. And they taste great.

But they also fall into a category of foods that research consistently links with overeating and weight gain: ultra‑processed foods.

You don’t have to give them up completely — but knowing the difference between ultra‑processed and minimally processed foods can help you make choices that support your long‑term health without feeling overwhelmed.

What does ‘processed’ mean?

Not all processing is bad. In fact, some of it is necessary and helpful. 

Think of things like olive oil. The NOVA food classification system breaks down into four groups. There’s unprocessed/minimally processed, processed culinary ingredients (olive oil, extracted syrup or honey), processed (mix of the first and second) and ultra-processed. 

Minimally processed foods: These are unprocessed foods that look close to how they did in nature. They may be washed, cut, frozen, pasteurized or cooked — but nothing extra is added. These include:

• Fresh or frozen fruits and vegetables
• Fresh or pasteurized milk/yogurt without added sugar
• Coffee, tea
• Dried herbs, spices and mushrooms

Processed foods: These are natural or minimally processed foods with a short list of “processed culinary ingredients” — things like salt, oil, sugar or similar items extracted from natural foods — added for flavor or preservation. These include: 

• Canned beans, legumes, fish, vegetables
• Freshly made bread and cheese
• Fruits in syrup
• Salted, dried, smoked or cured meats (including beef jerky and bacon)
• Fermented alcoholic beverages (beer, cider, wine)

Ultra‑processed foods (UPFs): Ultra‑processed foods are industrial creations designed to be convenient, shelf‑stable and extremely tasty — often tastier than food ever is naturally. They usually contain additives like sweeteners, dyes and flavor enhancers. These include:

• Soda and sweetened drinks
• Packaged snacks
• Frozen meals
• Hot dogs, sausages, deli meats, chicken nuggets
• Packaged breads and buns
• Energy drinks
• Meal‑replacement shakes

Are ultra‑processed foods bad?

Ultra‑processed foods aren’t “bad” in a moral sense. They’re practical, last longer on shelves and are often cheaper to buy. But they’re often engineered to make it easier to eat more than you meant to. 

A 2025 study done in London found that eating a nutritionally balanced diet (Based on England’s Eatwell Guide) led to weight loss whether following the ultra-processed or minimally processed diet compared to baseline diets.

A 2019 U.S. study and a 2025 London study found that people naturally eat more calories when their diet includes a lot of ultra‑processed foods. They ate on average >500 kcal/day more than minimally processed diets and felt less full after eating. The study done in London showed people were hungrier 15-30 minutes after eating and they found the idea of eating again pleasant.  

Conversely, people tend to lose weight and have fewer cravings when they eat more minimally processed foods instead. The London study showed double the weight loss and half the cravings with nutritionally balanced minimally processed diets compared to a nutritionally balanced ultra-processed diet.

In the 2019 U.S. study people were allowed to eat whatever they wanted and given up to 4,000 calories per day of food choices. By eating minimally processed foods three meals per day they were able to lose a pound a week over the two-week period. Adults who ate ultra-processed foods gained a pound per week. 

In my opinion, the optimal diet is different for everyone but for some you don’t have to count calories or micromanage your diet. Just shifting the type of food you eat can make a meaningful difference. 

Minimally processed foods tend to be richer in fiber, protein and water — all things that naturally help your body regulate hunger. People who eat minimally processed foods primarily often report:

• Feeling full sooner and longer
• Snacking less and feeling fewer cravings
• Steadier and higher energy levels
• Gradual weight loss without intensely focusing on it

How can I make lasting change?

Switching to less processed foods doesn’t have to mean giving up convenience or your favorite treat. Even a simple change can make a big difference. Try:

• Replacing one ultra‑processed meal a day (like a frozen entrée or fast-food stop) with something simple and fresh.
• Swapping soda or sweetened drinks for tea, water or sparkling water.
• Keeping convenient whole-food snacks around. These are things like nuts, fruit, cheese, hard‑boiled eggs and veggies.

Eating more unprocessed foods can be more expensive and require more planning — the 2019 study showed that the cost for three unprocessed meals each day was about $45 more each week versus a diet of ultra-processed foods. But several apps, websites and food services can make meal planning easier.

Small steps can add up quickly. The biggest thing to remember: the fewer ingredients on the label, and the more recognizable they are, the closer you are to a minimally processed food. Also, the higher the fiber and the lower the added sugar the better for minimally processing standpoint.

And if it doesn’t have a label at all? Even better!

To schedule an appointment with UK Family & Community Medicine-Georgetown, visit our MyChart Open Scheduling page or call 859-323-9333.