The processing of foods exists along a continuum. Completely unprocessed foods are eaten in their raw, natural state. An example of a completely unprocessed food would be a raw carrot. Minimal processing makes some foods more convenient to eat. Examples of minimally processed foods would be cleaned fish and butchered meat, carrots sliced for easy consumption, or food that has been cooked. As the amount of processing increases, the food moves farther from its raw, natural state, often changing its taste, texture and nutritional value; however, not all raw foods are completely unprocessed.
Dairy Products
The only true unprocessed dairy food would be raw milk. Products made from raw milk are minimally processed.
Fats
Fats exist in a true unprocessed state only in their original form. Most fats require physical or chemical processing to be extracted as separate products. Butter, for example, must be separated from milk. Olives must be pressed or chemically treated to produce olive oil.
Protein
Like fats, most meats and fish require physical processing to make them ready to eat. Sashimi-grade seafood can be eaten raw in its most natural form, but is physically processed.
Vegetables
Vegetables in their raw, natural state are unprocessed. Examples of unprocessed vegetables include carrots, tomatoes, broccoli, summer squash, lettuce and cauliflower. Frozen vegetables may be cooked or blanched; canned vegetables are usually cooked in the can. Dried vegetables may or may not have been chemically treated. Seaweed is usually cooked before packaging.
Fruits
Fruits in their raw, natural state are unprocessed. Examples of unprocessed fruits include apples, oranges and pears. Olives are usually brined. Frozen fruits may be cooked or blanched; canned fruits are usually cooked. Dried fruits may or may not have been chemically treated.
Nuts and Seeds
Raw nuts and seeds are unprocessed. Many nuts and seeds, including brazil nuts, pecans and cashews, are treated with heat during the shelling process, and roasted before being sold. Almonds from the United States are pasteurized before being sold.
Sugar
All sugar-containing plants, including sugar cane and beets, must be processed to extract the sugar as a separate product. Raw, unpasteurized honey is a source of unprocessed sugar. Commercially produced honey is typically processed before being sold. "Raw" sugar has been boiled and dried and may have color added.
Grains
The least-processed grains are whole grains; however, many of them must be physically processed or heat-treated to make them edible, including brown rice.
Eggs
Raw eggs are unprocessed but should not be eaten for health reasons.
