Many foods sold in modern supermarkets have undergone some form of processing. Such foods generally are high in salt, which is used as an agent to help preserve the food. Diets that contain large amounts of processed foods have been linked to the rise in obesity, heart disease and diabetes. Processed foods contain preservatives and/or have been altered through some type of cooking process.
Seeds
Seeds can be bought in their unprocessed raw form and can offer you a valuable source of nutrients. Some seeds may undergo minimal processing as they're dried or boiled to remove the shell. Seeds can provide a valuable plant-based protein and are a source of healthy fats. They're generally high in either monounsaturated fats or polyunsaturated fats, which are recommended for cardiovascular health. Flaxseeds are high in valuable omega-3 fatty acids. Seeds that are commonly eaten or added to foods include pumpkin seeds, sunflower seeds, flaxseeds and sesame seeds.
Nuts
Nuts are considered non-processed foods when they come in raw form. Almonds, pecans, walnuts, pistachios, hazelnuts, pine nuts, peanuts and cashews are often eaten raw. Nuts many undergo some processing, as they are sometimes boiled or steamed to remove the shell. Nuts provide a significant amount of protein per serving and also offer a significant amount of healthy monounsaturated fats. Nuts are a recommended part of a heart-healthy diet when consumed in moderation. All nuts offer some omega-3 fatty acids, but walnuts supply you with the most.
A handful of raw nuts should be consumed daily either in the form of an energizing snack or added to a meal. Eating a moderate amount of nuts regularly has been shown to promote healthy weight, but the reasons for this affect remain unknown.
Fruits
Raw fruits do not undergo any processing. Fruits often consumed raw include strawberries, blackberries, cherries, raspberries, kiwi, apples, oranges, bananas and pineapples. Fruit in frozen or dried forms has been through some degree of processing.
Vegetables
Vegetables frequently are consumed raw, but like fruits, they undergo processing if they're frozen or canned. Among the most nutritious vegetables in unprocessed form are kale, mustard greens, spinach, green beans, carrots, onions, squash, eggplant and broccoli.
Honey
Most honey undergoes some form of processing, but you can get raw honey that remains non-processed. Honey in this form can generally be found at health food stores.
Whole Grains
Whole grain products generally have undergone relatively little processing, and unlike refined grains, they have not been stripped of their bran and germ in the milling process. Whole-grain products will have whole grain as the first ingredient on the label. Whole grains that can be found in the non-processed form include oats, buckwheat, brown rice and quinoa.
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