What is the difference between healthy food and highly processed food?

The importance of healthy eating is well documented; a healthy diet can help us lead longer, happier lives and ward off serious health issues like obesity and heart disease. The food we eat can also have an impact on our mental health, so it’s important to choose foods that are as natural as possible and minimally processed. But what exactly does that mean? What should you watch out for when grocery shopping or dining out? In this article, we will define the difference between healthy food and highly processed food and discuss what makes these foods differ from one another.

How unhealthy food can be

You’ve probably heard at some point that eating junk food can make you unhealthy, but what exactly does that mean? Junk foods are typically high in saturated fats and refined sugar, which can have detrimental effects on your health. An American Heart Association study found that consuming too much fat (particularly saturated fats) can increase LDL (or bad) cholesterol levels while decreasing HDL (or good) cholesterol levels.

How can you tell if a food is healthy or not?

To know if a food is unhealthy, you need to know what makes it so. Food can be defined as anything that provides your body with nutrition to remain functional. So, when we talk about unhealthy foods, we are referring to those that do not contribute positively to our health but may contribute negatively instead. As a general rule of thumb, whole foods tend to be healthier than those that have been highly processed.

Why does it matter how your food was made?

Choosing foods that are less heavily processed can decrease your risk of chronic disease while ensuring you get important nutrients your body needs. That’s because ultra-processed foods tend to be stripped of many essential vitamins and minerals, added sugars, artificial flavors, and other unneeded or harmful ingredients. Choosing whole, natural foods ensures you are getting a wide variety of nutrients—not just calories—for a healthier diet overall.

The Pros and Cons of Unhealthy Food

It’s a bit of a slippery slope: many unhealthy foods can be high in calories and fat, but that doesn’t mean you should always avoid them. Some are packed with nutrients—for example, avocados contain heart-healthy fats. But when it comes to your overall health and weight loss goals, it's best to stick with whole foods as much as possible. For instance, if you choose to indulge in pizza every once in a while (and let's face it, who could resist?), try ordering thin-crust or going meatless with veggies instead of pepperoni or sausage toppings. And don't forget dessert! Indulging in an ice cream cone now and then won't hurt either—just make sure to skip over sugary soft serve cones for something like frozen yogurt or sorbet instead.

Is it worth eating unhealthy food occasionally?

This question isn’t quite as tricky as it might seem. There are two things to consider: how many times a week do you consume unhealthy foods, and how often do you indulge in them? For example, if you eat fried chicken every Wednesday, then you likely won’t benefit from cutting it out of your diet entirely. Conversely, if you only order Chinese takeout once every three months when your parents come to visit, there’s probably no need to keep ordering it at all. A good rule of thumb here is moderation (but even that can be difficult). Stick with eating clean most of the time—that way indulging in unhealthy food becomes a special occasion rather than a daily routine.

Should You Give Up Unhealthy Food Altogether

Though there are many choices out there, some of which might feel better than others, most nutritionists agree that humans shouldn’t completely cut out any one food group. Humans have been eating these foods for thousands of years, so why would you want to give them up now? Rather than striving for an all-or-nothing mentality when it comes to your diet, focus on a little less. If you can cut back your consumption of fast food by 50%, it’s going to make a world of difference in your overall health. Who knows—maybe even that first step will inspire another small change that leads you down an entirely different path altogether.

The worst types of unhealthy foods

Sodas, fast food, and candy: These foods are not only bad for your health but they’re also packed with sugar. Your body can quickly become addicted to sugar, which causes you to crave more sugar. This process leads to weight gain over time. Sodas are one of many sources of empty calories in America’s diet. Unfortunately, soda consumption has tripled since the 1950s. In addition to that, more than two-thirds of children eat at least one fast-food meal a week.[1] Americans also consume 90 percent of their added sugars from foods like soft drinks,[2] candies[3], and pastries.

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