Permission for All Foods… and What Research Says About Processed Foods

Frozen Vegetables- Minimally Processed Food....

In the previous blog post, I talked about the idea of permission for all foods—the concept that when we remove rigid food rules and guilt, we often create more space for nourishing choices.

But, as with many nutrition topics, the conversation doesn’t stop there.

Recently, I found myself going down a bit of a research rabbit hole on PubMed, exploring studies on processed foods and their effects on health. One paper that caught my attention discussed something called the NOVA food classification system, developed by Brazilian researchers to better understand how food processing affects our diets.

And it raised an interesting question:

If permission for all foods matters for our relationship with eating, how do we also stay mindful of the kinds of foods that may not support our bodies feeling their best?

Let’s unpack that.

Not All Food Processing Is the Same

One of the most helpful insights from the NOVA classification system is that processing exists on a spectrum.

Many people hear the phrase “processed food” and assume it automatically means unhealthy. But the reality is more nuanced.

The NOVA framework divides foods into four general groups based on how much they’ve been altered from their original form.

1. Unprocessed or Minimally Processed Foods

These are foods that come directly from plants or animals and have been minimally altered.

Examples include fruits, vegetables, beans, whole grains, nuts, eggs, fresh meat, and fish.

Minimal processing might include freezing, drying, grinding, or pasteurizing—steps that help preserve food or make it easier to prepare, while still leaving the food recognizable.

These foods tend to form the foundation of nourishing eating patterns.

2. Processed Culinary Ingredients

These are ingredients extracted from natural foods and used to prepare meals.

Examples include oils, butter, sugar, and salt.

They’re typically used in cooking rather than eaten alone, helping turn simple ingredients into satisfying meals.

3. Processed Foods

Processed foods are made by combining whole foods with ingredients like salt, sugar, or oil.

Examples include bread, cheese, canned vegetables, yogurt, and fermented foods.

Many traditional foods fall into this category, and they can absolutely be part of balanced, nourishing meals.

4. Ultra-Processed Foods

This is the category that researchers encourage us to pay closer attention to.

Ultra-processed foods are typically industrial formulations made mostly from substances derived from foods, along with additives designed to enhance flavor, texture, or shelf life.

A helpful way to think about it is this:

If a food couldn’t realistically be replicated in your home kitchen, it may fall into the ultra-processed category.

Examples often include:

• sugary beverages

• packaged snack cakes

• many chips and snack foods

• instant noodles

• highly processed frozen meals

These foods are often designed to be extremely convenient, shelf-stable, and highly palatable.

The concern raised in research is not necessarily about eating these foods occasionally. Instead, concern arises when they begin to make up a large portion of the diet.

When Should We Actually Be Concerned?

One of the biggest takeaways from the research is that diet patterns matter more than individual foods.

Ultra-processed foods may become concerning when:

• they replace more nourishing foods

• they dominate daily meals and snacks

• they leave us feeling unsatisfied, low in energy, or disconnected from hunger and fullness cues

But this doesn’t mean we need to create a new list of “forbidden” foods.

That would simply replace one rigid rule with another.

Instead, the conversation becomes one of awareness and balance.

Permission for all foods doesn’t mean every food is equally supportive of how we feel physically.

It simply means we’re allowed to make choices without guilt or shame driving the decision.

Another Important Piece: How Your Body Responds to Foods

Processing level is only one factor in how food affects our well-being.

Another important consideration is how your individual body responds to certain foods.

For some people, certain foods trigger:

• food allergies

• intolerances (like lactose intolerance)

• sensitivities that affect digestion, energy levels, or overall comfort

Someone might notice that certain foods leave them feeling bloated, fatigued, foggy, or simply “off.”

In those situations, paying attention to those signals can be an important part of learning which foods help you feel your best.

Again, the goal isn’t to label foods as morally good or bad.

The goal is curiosity and awareness.

The Balance Between Permission and Awareness

This is where the conversation comes full circle.

Giving ourselves permission to eat all foods helps remove the guilt and shame that often disrupt our relationship with food.

At the same time, research like the NOVA classification reminds us that not all foods affect our bodies the same way.

Both ideas can exist together.

We can:

• allow flexibility with food

• stay curious about how foods make us feel

• notice patterns in our energy, digestion, and well-being

• be mindful of how often ultra-processed foods dominate our meals

And most importantly, we can move away from rigid food rules toward a more informed and compassionate relationship with eating.

Because the real goal isn’t perfection.

It’s learning how to nourish ourselves in a way that supports both our physical health and our peace with food.

Reference

Monteiro, C. A., Cannon, G., Moubarac, J. C., Levy, R. B., Louzada, M. L. C., & Jaime, P. C. (2018). The UN Decade of Nutrition, the NOVA food classification and the trouble with ultra-processing. Public Health Nutrition, 21(1), 5–17. https://doi.org/10.1017/S1368980017000234