Whole Foods: What Do We Really Mean?
- 4 hours ago
- 1 min read
By Dr. Billy Tart, Jr.
You may have heard a lot recently about avoiding “processed foods.” But not all processing is the same, and understanding the difference can help you make healthier choices without unnecessary confusion.
A whole food is a food that is as close to its natural state as possible. Examples include fresh fruits and vegetables, whole grains like brown rice or oats, beans, nuts, eggs, and fresh meats. These foods contain little to no added ingredients.
Processed foods are foods that have been changed in some way for safety, convenience, or shelf life. This includes frozen vegetables, canned beans, milk, yogurt, and whole grain bread. These foods can still be very nutritious and are often practical, affordable options.
Ultra-processed foods are more heavily modified and often contain multiple added ingredients such as sugars, refined starches, unhealthy fats, and additives. Examples include sugary drinks, packaged snacks, pastries, and many fast foods. These foods tend to be lower in nutritional value and are best limited.
The goal is not to avoid all processed foods, but to build your meals around whole foods most of the time. When choosing packaged foods, look for shorter ingredient lists and nutrients like fiber and protein.
Healthy eating doesn’t have to be complicated. Focus on foods that are simple, familiar, and close to how they come from nature.
Dr. Billy Tart, DNP, RN, Outpatient Diabetes Prevention & Wellness Coordinator
UNC Health Wayne Diabetes HealthCheck
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