What is a UPF? The NOVA Classification System
The term ultra-processed food (UPF) is derived from the NOVA classification system, which categorizes all foods into four groups based on the extent and purpose of their processing. Understanding this system is crucial for deciphering whether artificial sweeteners fall into this category.
- NOVA Group 1: Unprocessed or minimally processed foods. These are foods in their natural state or that have been slightly altered without adding ingredients like salt or sugar. Examples include fresh fruits, vegetables, eggs, and plain milk.
- NOVA Group 2: Processed culinary ingredients. These are substances derived from Group 1 foods through processes like pressing or grinding. They are not typically consumed alone but are used in home cooking. Examples include oils, sugar, and salt.
- NOVA Group 3: Processed foods. These are made by combining Group 1 and 2 ingredients. These alterations could be done by home cooks and include foods like canned vegetables, simple cheeses, and bread made with flour, water, and yeast.
- NOVA Group 4: Ultra-processed foods. These industrial formulations combine multiple ingredients, including food substances rarely used in home kitchens, plus additives like flavorings, colors, and sweeteners. These products are typically designed to be hyper-palatable, convenient, and have a long shelf life.
Where Do Artificial Sweeteners Fit?
Artificial sweeteners themselves are typically considered Group 4 ingredients. When added to any food product, they push that final product into the ultra-processed category, regardless of its other components. This is because the use of these additives is an indicator of the industrial nature of the food's production. Foods labeled "sugar-free" or "diet" are prime examples, with the added sweeteners serving to compensate for the removal of sugar or fat.
The Function of Sweeteners in UPF
Artificial sweeteners are used in UPFs for several reasons beyond just reducing calories. Their industrial use is central to the very definition of a UPF. Food manufacturers add them to create specific sensory properties that appeal to consumers and mask the flavor of other additives. These ingredients are cheaper and more shelf-stable than natural sugar, driving the profitability of UPF products.
- Intense Sweetness: Artificial sweeteners can be hundreds or thousands of times sweeter than sugar, meaning only tiny amounts are needed. The negligible caloric content is a key selling point for diet-conscious consumers.
- Flavor Profile: Some artificial sweeteners have a bitter aftertaste, which manufacturers often counteract by blending different types or adding other flavor enhancers.
- Disguising Additives: In some savory foods, sweeteners are used to mask the unpleasant taste of other preservatives or flavorings, making the product more palatable.
The Health Implications of UPF and Artificial Sweeteners
While regulatory bodies like the FDA and EFSA have deemed approved sweeteners safe in moderation, growing evidence links a high intake of UPFs (including those containing artificial sweeteners) to numerous health risks. This correlation doesn't mean the sweeteners are solely to blame, as UPFs are complex formulations. The health impact likely comes from a combination of factors, including the high fat, sugar, and salt content often found in UPFs, as well as the industrial additives themselves.
Comparison: The Processing of Sweeteners
| Feature | Table Sugar (Processed Culinary Ingredient, NOVA 2) | Artificial Sweetener (Additives in UPF, NOVA 4) |
|---|---|---|
| Source | Extracted from natural sources like sugar cane or beets. | Chemically synthesized substances or highly purified plant extracts. |
| Processing | Grinding, pressing, and refining in a process familiar to home cooking, just on an industrial scale. | Industrial formulation involving sophisticated chemical synthesis and purification. |
| Use in Foods | Combined with Group 1 foods to create Group 3 (processed) foods like jams or simple baked goods. | Added to Group 1, 2, or 3 products to create Group 4 (ultra-processed) foods like diet sodas, flavored yogurts, or fortified cereals. |
| Nutritional Profile | Contains calories and is quickly metabolized by the body. | Typically provides no or negligible calories and is metabolized differently or not at all. |
| Impact on Classification | A food with only sugar, flour, and eggs is processed (NOVA 3). | A food containing this and other additives is ultra-processed (NOVA 4). |
The Broader Context of UPF Consumption
The discussion around artificial sweeteners and UPF is part of a larger conversation about the modern food landscape, where convenient, low-cost industrial foods dominate. The issue is less about a single ingredient and more about the overall dietary pattern. As mentioned by the British Heart Foundation, a healthy diet prioritizes whole, unprocessed foods like fruits, vegetables, and legumes, regardless of the presence of artificial sweeteners in some products. The key is to reduce reliance on the industrial food system and prioritize cooking with minimally processed ingredients. Read more from Yuka on why regulating UPFs is a public health priority.
Conclusion: The Final Verdict
While artificial sweeteners are, by themselves, simply additives, their inclusion in a food product is a primary marker that the product is ultra-processed according to the most widely accepted food classification system (NOVA). The conversation is shifting from debating the safety of individual sweeteners to acknowledging that their presence is an indicator of an industrial formulation linked to overall poorer health outcomes. The emphasis should be on reducing overall UPF intake, rather than just scrutinizing specific additives, to promote a healthier dietary pattern.
