Understanding the NOVA Classification System
The NOVA food classification system is a widely used framework that categorizes foods based on the nature, extent, and purpose of their processing, rather than on their nutritional content alone. It divides foods into four groups, providing a clear way to understand the difference between minimally processed ingredients and industrial, ready-to-eat products.
The Four NOVA Groups
- Group 1: Unprocessed or Minimally Processed Foods. These are natural foods that have been altered only slightly to make them safe, palatable, or easier to store. The alterations do not change the food's essential properties. Examples include fresh vegetables, fruit, nuts, fresh meat, and—crucially—dried herbs and spices.
- Group 2: Processed Culinary Ingredients. These are substances derived from Group 1 foods through processes like pressing, refining, or milling. They are typically not eaten on their own but are used in small amounts to prepare meals. This group includes vegetable oils, sugar, and salt. Some interpretations also place plain dried herbs and spices here when used as ingredients, but they are most commonly seen as minimally processed themselves.
- Group 3: Processed Foods. These are products made by adding Group 2 ingredients to Group 1 foods. These foods are recognizable as altered but are not overly manipulated. Examples include canned vegetables in brine, simple cheeses, and basic breads.
- Group 4: Ultra-Processed Foods (UPFs). This category includes industrial formulations with five or more ingredients, often featuring substances rarely used in home cooking, such as preservatives, stabilizers, emulsifiers, flavor enhancers, and artificial colors. UPFs are made to be highly palatable, convenient, and often nutritionally poor. Examples include packaged snacks, breakfast cereals, fast food, and many ready meals.
Why Dried Herbs and Spices Are Not UPFs
The reason dried herbs and spices are not considered ultra-processed is directly linked to the simple methods used to produce them. The primary processes are drying and grinding, which are not the industrial-scale manipulations that define UPFs. The aim is to preserve the food and its inherent flavor, not to create a new, formulated product from refined components and additives.
Common Processing Methods for Herbs and Spices:
- Air-drying: Fresh herbs are simply hung or placed on screens in a warm, well-ventilated area until the moisture has evaporated. This is a very traditional and minimal form of processing.
- Dehydration: In modern production, large dehydrators use controlled heat and airflow to remove water efficiently. This process is still considered minimal, as it simply removes moisture without adding anything.
- Grinding and Crushing: Spices like peppercorns or cinnamon sticks are ground or crushed into a fine powder to increase their surface area and release flavor. This is a mechanical process, not a chemical one, and doesn't add any new substances.
In contrast, a UPF like a seasoned packet of instant noodles might contain multiple additives, flavorings, and processed starches that are not present in the original ingredients. This distinction is key to understanding why dried seasonings are not categorized as UPFs.
When Dried Spices Might Edge Toward 'Processed'
It's important to distinguish between pure, single-ingredient dried seasonings and pre-mixed blends. While a jar of plain dried oregano is minimally processed, a pre-packaged seasoning blend can be a different story. If the blend contains anti-caking agents, flavor enhancers (like MSG), or excessive salt and sugar, it moves into a more processed category.
Comparison Table: Minimal vs. Ultra-Processing
| Feature | Minimally Processed (Dried Herbs/Spices) | Ultra-Processed (Snack Chips) |
|---|---|---|
| Core Ingredients | One, recognizable ingredient (e.g., basil, cumin) | Multiple refined and derived substances (e.g., corn flour, modified starches) |
| Primary Process | Drying, grinding, crushing | Extrusion, molding, hydrogenation |
| Additives | None (in pure products) | Emulsifiers, flavorings, stabilizers, preservatives |
| Home Kitchen Equivalent? | Yes, can be replicated at home | No, requires industrial equipment and ingredients |
| Shelf Life Goal | Preservation of natural ingredient | Engineering for extended, profitable shelf life |
| Purpose | Enhancing flavor in home cooking | Creating a convenient, hyper-palatable product |
Making Conscious Choices with Dried Herbs and Spices
To ensure your seasonings remain minimally processed, always read the ingredient list. A high-quality, pure product will list only the herb or spice itself. For example, a jar of dried basil should contain only basil. If you see a long list of unfamiliar chemical names, it's an indicator of added processing. The best choice is often a single-ingredient product, or making your own herb blends at home from individual spices.
Using minimally processed dried herbs and spices is an excellent way to add flavor and nutritional benefits to your cooking. Drying concentrates the compounds in many herbs and spices, making them potent sources of antioxidants and anti-inflammatory agents. They offer a healthy, simple way to elevate your meals without relying on ultra-processed flavorings. The Conversation discusses other everyday UPFs you might overlook.
Conclusion: Simple Processing is Not Ultra-Processing
To answer the central question, dried herbs and spices are not ultra-processed foods. The simple acts of drying and grinding to preserve a natural ingredient do not qualify for the UPF label. True UPFs involve complex industrial processes and a roster of additives that are entirely absent in pure dried seasonings. By prioritizing single-ingredient, natural products, consumers can continue to enjoy the health benefits and rich flavors of these kitchen staples with confidence, knowing they are making a minimally processed and healthy choice for their diet.
How to Choose Pure Dried Spices
- Read the Label: A pure product will have a single ingredient. Look out for additives like "silicon dioxide" or "calcium silicate" used to prevent caking, which can indicate further processing.
- Buy from Reputable Sources: Purchasing from stores specializing in quality spices can increase the likelihood of getting pure, minimally processed products.
- Grind Your Own: Buying whole seeds (like coriander or cumin) and grinding them at home with a mortar and pestle or spice grinder is the most minimal way to consume them.
- Make Your Own Blends: Mix individual herbs and spices at home to create your own blends, giving you complete control over the ingredients.
The Health Implications
The core health concern with UPFs lies in their combination of poor nutritional quality and addictive, hyper-palatable properties. Dried herbs and spices, by contrast, are nutrient-dense and naturally flavorful, encouraging the creation of healthy, home-cooked meals. They do not carry the same health risks associated with the high fat, salt, and sugar content prevalent in ultra-processed products.
