Wholefoods vs processed foods has become a topical debate lately. This blog sets out to look at the difference and clear up the debate around which you should choose.
Wholefoods vs processed foods – what’s the difference?
It’s easy to feel confused when you hear the terms “wholefoods” and “processed foods” thrown around—especially when they’re often used to label foods as “good” or “bad.” But the truth is, most of the foods we eat are processed in some way. Wholefoods are foods that are close to their natural state—like fresh fruit, vegetables, whole grains, eggs, and legumes.
They’ve been minimally touched, and often still look like the plant or animal they came from. Processed foods, on the other hand, cover a huge range—from a tin of chickpeas (lightly processed) to a packaged snack bar with added flavours and preservatives (more heavily processed).
Processing isn’t inherently negative—it can help preserve food, make it safer to eat, or boost its nutritional value. The key is looking at the bigger picture: how does a food fit into your overall eating pattern, and does it support your health, energy, and relationship with food?
What are UPFs?
Ultra-processed foods (UPF) are a big buzzword at the moment. They’re the new food we are being told to avoid. Some of them have been linked to a variety of concerning health outcomes. Although the name is new, this group of food will probably be familiar to you. You may have previously thought of these foods as convenience foods, junk foods -or simply food!
So let’s look at what the difference is between the groupings of foods that includes wholefoods vs processed foods vs UPF’s. They are grouped into something called the NOVA classification system, which categorises foods into 4 groups:
| Group 1 | Unprocessed or minimally processed foods (fruit, vegetables, eggs, meat, milk, etc.) Often known as whole foods. |
| Group 2 | Foods processed in the kitchen with the aim of extending their shelf life. In practice, these are ingredients to be used in the kitchen such as fats, aromatic herbs, etc. to be kept in jars or in the refrigerator to be able to use them later. |
| Group 3 | Processed foods. These are the foods obtained by combining foods of groups 1 and 2 to obtain the many food products for domestic use (bread, jams, etc.) made up of a few ingredients |
| Group 4 | Ultra-processed foods. They are the ones that use many ingredients including food additives that improve palatability, processed raw materials (hydrogenated fats, modified starches, etc.) and ingredients that are rarely used in home cooking such as soy protein or mechanically separated meat. These foods are mainly of industrial origin and are characterized by a good pleasantness and the fact that they can be stored for a long time. |
One example of a group 3 processed food vs a group 4 UPF would be a homemade bread made from flour, salt and yeast compared to a supermarket bread with added ingredients intended to increase shelf life.
Whole foods vs processed, is processing always unhealthy?
Processing isn’t a bad thing per say -in fact, even chopping or steaming vegetables counts as processing. Processing can be used to enhance flavour or texture of a food, to make a food easier to digest or even to fortify with additional nutrition. It lets us create new products such as cakes, pasta and corn tortillas.
Absolutely not. Processing, in itself, is not a bad thing. Even chopping, freezing, or steaming vegetables is a form of processing. Processing can improve flavour, make food easier to digest, or help preserve nutrients. It’s also how we create things like wholegrain pasta, fortified plant milks, and tinned beans—all foods that can be part of a healthy, balanced diet.
The real concern isn’t the act of processing, but rather how certain UPFs are engineered to be hyper-palatable, low in fibre, or nutrient-poor, while being aggressively marketed. But painting all UPFs with the same brush ignores some important benefits.
UPFs and health:
Some observational studies have linked high intakes of ultra-processed foods with negative health outcomes. But this doesn’t mean all UPFs are harmful, nor that they automatically cause illness. Many of these studies are based on dietary patterns that include a high volume of ultra-processed foods alongside low intakes of whole foods.
Let’s not forget:
- Wholegrain breads and fortified cereals often fall into the UPF category, yet provide fibre, B vitamins, and energy.
- Plant-based meat alternatives can be a convenient protein source for vegetarians.
- Long-life dairy or soy drinks offer essential nutrients like calcium, especially for those with limited access to fresh foods.
The takeaway? We need to assess foods by their nutritional value and role in someone’s life, not just by their processing category.
Examples of Helpful Ultra-Processed Foods
Not all UPFs are created equal. Some are nutrient-dense, practical, and accessible additions to everyday eating:
- Fortified wholegrain breakfast cereals
- Long-life or UHT dairy and dairy alternatives
- Tinned beans and lentil-based ready meals
- Supermarket hummus or tofu
- Wholegrain sliced bread with added fibre
- Plant-based milks with added calcium and vitamin D
- Protein yoghurts or drinks with minimal added sugar
These foods can support a balanced diet, especially when paired with fruit, vegetables, and other whole foods.
Why Demonising UPFs Can Be Harmful
In a culture already obsessed with clean eating and food rules, harsh messaging around UPFs can fuel food anxiety and disordered eating. It can also alienate people with:
- Low incomes or limited food access
- Chronic illness, fatigue, or disability
- Busy schedules or limited cooking skills
Creating fear around convenience foods increases the risk of shame and perfectionism around eating. And ironically, this can worsen someone’s overall health—not improve it.
Wholefoods vs Processed – A Non-Diet Approach: What to Focus on Instead
Rather than cutting out all UPFs, focus on:
- Balance: Combining UPFs with fibre-rich vegetables, wholegrains, and satisfying protein
- Enjoyment: Including foods that taste good and support your relationship with food
- Flexibility: Using convenience options without guilt when they support your energy and time needs
- Nutritional quality: Choosing UPFs with helpful additions (like fibre, protein, or key vitamins)
This is where intuitive eating and a non-diet approach shine. You don’t need to fear food to nourish your body well.
Not all ultra-processed foods are bad: many are convenient, nutritious, and practical. Instead, remember that health is about overall patterns, not individual ingredients or labels.You deserve a healthy relationship with food that isn’t ruled by guilt or perfectionism. So when it comes to looking at ultra processed foods let’s make food choices with compassion, context, and curiosity, not fear.
Want more support with intuitive eating and nutrition that works in real life? Get in touch. My team can work with you 1-1 or in group coaching.
Check out my other posts or follow along on Instagram for more evidence-based, non-diet support.