Why How Food Is Made Matters Too

Reading ingredient labels is important. But ingredients are not the only thing that matters. How food is grown, processed, preserved, refined, packaged, and prepared matters too.

Two products can have similar ingredient lists but very different quality depending on how they were made. This is why I also pay attention to processing methods. Because cleaner living is not only about what is in the product. It is also about how that product came to be.

Cold-Pressed Oils

Cold-pressed oils are made with minimal heat.

This matters because heat can damage delicate oils and affect flavor, nutrients, and quality.

When possible, I like to choose cold-pressed oils, especially for oils like olive oil, avocado oil, and coconut oil.

What I like about cold-pressed oils:

• Less heat processing
• Better quality
• More traditional processing
• Often better flavor

But remember, the oil type still matters.

Cold-pressed canola oil is still not the same as cold-pressed olive oil.

Expeller-Pressed Oils

Expeller-pressed oils are extracted mechanically instead of using chemical solvents.

This can be a better choice than solvent-extracted oils.

However, expeller pressing can still involve heat depending on the process.

So I generally see expeller-pressed as better than conventional solvent extraction, but cold-pressed is often my first choice when available.

Air-Chilled Poultry

Air-chilled poultry is cooled with cold air instead of being chilled in a shared water bath.

This matters because conventional poultry processing may use water chilling, where chickens can absorb water during processing.

Air-chilled chicken often has better texture and flavor, and many families prefer it because it feels like a cleaner processing method.

When I see air-chilled chicken, I consider it a plus.

Even better if it is also organic, pasture-raised, or raised without antibiotics.

Raw Honey

Raw honey is honey that has not been heavily heated or ultra-filtered.

I like raw honey because it is closer to its natural state and may retain more of its natural enzymes and beneficial compounds.

It is still sugar, so we use it intentionally.

But if I am choosing a sweetener, raw honey is one of my favorite options.

I especially love local raw honey when possible.

Traditional Food Preparation

This is one area I think many of us are slowly coming back to.

Traditional food preparation includes things like:

• Homemade broth
• Fermented foods
• Soaked grains
• Sourdough
• Cooking from scratch
• Slow cooking
• Using whole ingredients
• Preparing simple meals at home

These methods take more time, but they often help us rely less on ultra-processed foods.

And honestly, they can be a beautiful way to care for our families.

It does not have to be fancy.

A pot of soup, homemade bread, roasted meat, simple vegetables, or a batch of oatmeal can be deeply nourishing.

Ultra-Processed Foods

Ultra-processed foods are usually made with ingredients you would not commonly use in your own kitchen.

They often contain:

• Artificial flavors
• Natural flavors
• Artificial colors
• Artificial sweeteners
• Gums
• Fillers
• Preservatives
• Highly refined oils
• Modified starches
• Protein isolates
• Emulsifiers
• Texture enhancers

These products are often designed to be convenient, shelf-stable, and highly craveable.

Not every processed food is bad. Frozen vegetables are processed. Canned beans are processed. Yogurt is processed.

The issue is ultra-processing, where food becomes more like an engineered product than a simple food.

Why Processing Matters

Processing can affect:

• Nutrient quality
• Digestibility
• Ingredient integrity
• Additive exposure
• Blood sugar response
• Gut tolerance
• Overall food quality

This is why I look beyond the front label.

A product can say “healthy,” “protein-packed,” “plant-based,” or “zero sugar” and still be highly processed.

What I Look for Instead

When possible, I look for:

• Cold-pressed oils
• Expeller-pressed oils when cold-pressed is not available
• Air-chilled poultry
• Raw honey
• Grass-fed and finished meat
• Pasture-raised eggs
• Wild-caught seafood
• Fermented foods
• Sourdough
• Whole food ingredients
• Minimal processing
• Simple homemade meals

Today’s Simple Action Step

Choose one food product and ask:

• How was this made?
• Is it cold-pressed, expeller-pressed, air-chilled, raw, fermented, or traditionally prepared?
• Is it heavily processed?
• Are there ingredients I would not use in my own kitchen?
• Is there a less processed option I could choose next time?

Remember, the ingredient list matters.
But processing matters too.