Minimally processed foods
ˈmɪn.ɪ.məl.i ˈprɒ.sɛst fuːdz
Foods that have been slightly altered from their natural or original state but retain most of their original nutrients and with little to no added ingredients.
Full Explanation
Minimally processed foods are foods that have undergone basic physical handling to make them safe, shelf-stable or convenient without changing what they fundamentally are.
Think of washed and bagged spinach, frozen blueberries, sorted and cleaned nuts, plain rolled oats, or a chicken breast that has been cut and packaged. These foods may be peeled, sliced, refrigerated, vacuum-sealed or dried.
They sit at the healthiest end of the food processing spectrum and are widely considered as whole-food diets.
Why It Matters
Most food and nutrition guidelines around the world encourage people to build their food choices and diets around minimally processed foods. This is because they tend to be higher in fiber, vitamins and minerals while being lower in added sugars, sodium and unhealthy fats. Choosing these foods over ultra processed ones is one of the most evidence-backed ways to reduce the risk of diet-related diseases.
Example
When you pick up a bag of pre-washed baby carrots or a carton of plain pasteurized milk, you're choosing minimally processed foods, items made more convenient without changing their core nutritional makeup or adding extra ingredients.
Common Misconceptions
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"Frozen vegetables are less healthy than fresh". Freezing is a form of minimal processing that often preserves nutrients better than fresh produce that has spent days in transit or on a shelf.
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"If it comes in a package, it can't be minimally processed". Packaging alone doesn't determine processing level. Plain bagged lentils or vacuum-sealed chicken can still qualify as minimally processed.
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"Minimally processed foods are always expensive or hard to find since they're healthier". Staples like dried beans, plain oats, frozen fruit and eggs can be affordable and widely available minimally processed foods.
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"Pasteurized milk is heavily processed". Pasteurization is a simple heat treatment for safety and is considered minimal processing according to the NOVA classification system. It doesn't alter milk's core nutritional profile significantly.