Unprocessed food diets: eat healthier without counting calories

February 7, 2025

5 minutes

Healthy Eating

Dietary trends

From social media videos to the evening news to magazine articles promising the latest quick fix for weight loss, the term "processed food" is ubiquitous. It can be tough to figure out what the term actually means—and whether you need to do a total nutrition overhaul to "unprocess" the way you eat. Here, we'll explore the difference between processed and unprocessed foods, discuss how processed foods can negatively affect your health, and provide you with delicious, unprocessed items to add to your grocery list.

Processed vs. unprocessed food: What's the difference?

Unprocessed foods are foods that are in their natural, whole state (think fruits, veggies, meats), while processed foods have been altered in some way, typically to enhance flavors, change an item's shelf life, or make food more convenient or appealing.

Many foods don't fit neatly into the categories of processed or unprocessed. Rather, they exist on a continuum. For example, a package of frozen vegetables without preservatives or flavoring would fall toward the unprocessed side of the continuum, canned fruit in water might fall in the middle, and pre-packaged instant noodles would fall toward the processed end.

Typically, unprocessed foods have few ingredients, a short shelf life, and a higher nutritional value than processed foods. While processed foods do tend to be more convenient, they often leave us feeling unsatisfied and craving more foods that won't meet our nutritional needs.

What's so bad about processed foods?

Let's be clear: eating processed foods from time to time won't have devastating consequences for most of us. That being said, eating processed foods regularly—or eating a diet that consists mostly of processed foods—can have serious health consequences.

Many processed foods have excessive amounts of sugar, sodium, and chemical ingredients that are hard for the body to recognize and process. Unhealthy fats—including trans fat and excess saturated fat—can negatively affect the body as well.

Processed foods are often designed to be hyper-palatable, meaning they taste fantastic, but lack the nutritional value and fiber that you need to feel satisfied. This is why fast food can taste so amazing, yet you still feel hungry after you polish off your favorite order. The lack of fiber and nutrients in processed foods can disrupt the bacterial balance in the gut, which can cause issues with digestion and overall well-being.

As we mentioned, this doesn't mean you can never have a slice of pizza, a candy bar, or a sandwich with processed meat. Being mindful of what you're putting in your body—and choosing unprocessed items more often than not—can help you feel your best while avoiding certain health issues common in people who eat a diet that includes a higher amount of processed foods.

Health benefits of eating unprocessed foods

When you switch to a diet of unprocessed foods, you'll likely find that you experience many health benefits. While these often first show up in the form of simply feeling better, it's possible that your healthcare provider will notice positive changes as you continue to work processed foods out of your diet.

Some of the health benefits that can come with a diet of unprocessed foods include:

• Increased immune function
• Better bone health
• Higher energy levels
• Weight loss
• Improved digestive health
• Reduced risk of chronic diseases (including cancer, type 2 diabetes, and heart disease)
• Better mental health
• Improved skin appearance
• Stabilized blood sugar levels

Your grocery list, unprocessed

It can be tempting to go to a "healthy" grocery store, or to hit up the "natural" section of a store and simply choose your food from what's in front of you. That being said, there are plenty of foods that are advertised as healthy and/or unprocessed... when they're actually anything but. Let's take a look at what you need to know to make unprocessed food choices at the grocery store.

Try adding these unprocessed items to your next grocery list:

• Fruits: Apples, bananas, berries, oranges, mangoes, pineapple, avocados
• Vegetables: Leafy greens, broccoli, carrots, sweet potatoes, bell peppers, onions, garlic, mushrooms
• Grains: Brown rice, quinoa, oats, barley, corn (on the cob)
• Proteins: Fresh chicken, turkey, beef, pork, salmon, shellfish, eggs, legumes (black beans, red beans, lentils)
• Dairy: Plain milk, plain yogurt, unprocessed cheese (like mozzarella or feta)
• Nuts and seeds: Almonds, walnuts, cashews, sunflower seeds, chia seeds, pumpkin seeds
• Fats and oils: Extra virgin olive oil, avocado oil, unsalted butter
• Herbs and spices: Fresh herbs (like dill, basil, cilantro, and parsley), whole spices (cinnamon sticks, black peppercorns)
• Beverages: Water, herbal tea

Follow these tips to make the most of your next trip to the grocery store:

• Shop on the perimeter of the store as much as you can. Along the edges (out of the aisles), you'll find unprocessed foods like fruits, vegetables, dairy, and meat. If you have little ones, it can be fun to ask them to choose a new fruit or vegetable to try each time you go to the store.
• When you venture into the aisles, be mindful of your choices. Take a moment to read the ingredient labels. A good rule of thumb: if your grandparents wouldn't have recognized an ingredient on the list as food, it's likely processed.
• Think about what you can add—not just what you have to take away. When you're making the switch to enjoying unprocessed foods, it's normal to go through an adjustment period. When you focus on what you can add—for example, adding your favorite fruit to your oatmeal instead of brown sugar—you may find that it's easier to stick to your new habits.
• Encourage your family to enjoy unprocessed foods as well, but don't force them into a lifestyle change they're not ready to make. Living by example can be key—when your family sees how great you feel after making dietary changes, they may be more likely to follow suit.

Popular unprocessed food diets

As you research more about adopting an unprocessed diet, it's likely that you'll come across several eating plans that encourage you to switch to whole, natural foods, including:

• Clean eating: A clean eating lifestyle simply means eating foods as close as possible to their natural form.
• Paleo: Short for paleolithic diet, the paleo diet requires that you eat like a caveman, enjoying meat, fish, nuts, fruits, and vegetables.
• Whole 30: Designed to be followed for 30 days, Whole 30 requires that you eat minimally processed foods, without cheating, to help you identify which foods negatively affect your overall well-being. The rules of Whole 30 closely follow those of the paleo diet.

At Evidation, we're here to help you feel your best

At Evidation, we're here to support you on whatever path you take to feeling your best. We understand that it can take some time to figure out what nutrition plan works best for you, and we're here to help you take some of the guesswork out of figuring out what eating style makes you feel your best.

When you choose to share the health data that you're already tracking with Evidation, we analyze the information you give us and find patterns and trends, allowing us to provide you with personalized, content-based insights that can help you make decisions that drive your health forward. Whether you're just getting started with improving your health or you are simply looking for insights that can take you to the next level, we've got you covered. Click here to learn more about how Evidation works and download our free app today.