Harvard study finds nutritional quality outweighs food processing level

A study from Harvard University involving more than 200,000 people suggests that the nutritional quality of food is a more significant factor for long-term health than the level of food processing.

Researchers found that a high-quality diet can lower the risk of type 2 diabetes, heart disease, and death, regardless of whether the food is processed. While many ultra-processed foods are high in salt, sugar, and refined carbohydrates, others—such as fortified breakfast cereals, whole-grain bread, and canned beans—provide essential nutrients, fiber, and antioxidants.

Dr. Xiaowen Wang of the Harvard T.H. Chan School of Public Health noted that “processing itself is not inherently harmful,” though she advised that foods with low nutritional value, like sugary drinks and fast food, should still be limited. The findings suggest that a healthy plant-based diet can include some processed items as long as the overall nutritional profile remains high.