Processed food often gets a bad reputation, but experts say not all are harmful. Using the Nova Processed Food Classification System, researchers group foods into four categories:

Group 1: Unprocessed or minimally processed items like fruits, vegetables, grains, eggs, and plain yogurt. These are safe to eat directly.
Group 2: Processed culinary ingredients derived from group 1, such as sugar, oils, and honey, mainly used for cooking.
Group 3: Traditionally processed foods like canned fruits, cheeses, and breads with minimal additives. These can often be made at home.
Group 4: Ultra-processed foods include factory-made snacks, instant noodles, and sugary drinks. These are energy-dense, nutrient-poor, and engineered to be highly palatable.

High consumption of ultra-processed foods is linked with obesity, diabetes, mental health issues, and kidney function decline. However, not all ultra-processed foods are harmful-some cereals or dairy products can be neutral or even protective.

Tips for choosing processed foods: Read ingredient lists carefully, avoid excessive additives, check Health Stars if available, and consider frequency of consumption. Apps like Open Food Facts can help track nutritional and environmental impact. Processing can improve safety, shelf life, and reduce food waste-but making smart choices is key to health.