What Defines an Ultra-Processed Food?
To understand if veggie burgers fall into this category, we must first define what an ultra-processed food (UPF) is. The most widely used system for this classification is the NOVA framework, which sorts all foods into four groups based on the nature, extent, and purpose of their industrial processing.
The NOVA Classification System
- Group 1: Unprocessed or Minimally Processed Foods. These are natural foods altered only by processes like removal of inedible parts, drying, crushing, or pasteurization. Examples include fresh fruits, vegetables, beans, and whole grains.
- Group 2: Processed Culinary Ingredients. Substances derived from Group 1 foods for use in cooking, such as oils, fats, salt, and sugar.
- Group 3: Processed Foods. Relatively simple products made by adding Group 2 ingredients to Group 1 foods. This includes canned vegetables, cheeses, and freshly made breads.
- Group 4: Ultra-Processed Foods (UPF). Industrial formulations that are typically ready-to-eat and contain ingredients not commonly used in home cooking. These include protein isolates (e.g., pea protein isolate), modified starches, hydrolyzed proteins, and cosmetic additives like emulsifiers, stabilizers, and artificial flavors. The goal is to create highly palatable, long-shelf-life products.
Not All Veggie Burgers Are Created Equal
So, do veggie burgers fall into the UPF category? The answer lies in their ingredients and production. An Australian supermarket survey found that 80% of plant-based burgers fell into NOVA Group 4, confirming that many are indeed ultra-processed. However, some options are far less processed.
The Ultra-Processed Veggie Burger
These are often the highly engineered products designed to mimic the texture, taste, and appearance of a beef burger. A look at the ingredient list reveals why they fit the UPF criteria:
- Protein Isolates: Ingredients like pea protein isolate or soy protein isolate are heavily processed substances that are not found in a home kitchen.
- Binders and Emulsifiers: Methylcellulose, a cellulose-derived fiber, is a common additive used for binding and texture, placing it firmly in the UPF category.
- Flavoring Agents: Additives used to enhance flavor and color, such as beet juice extract for color or yeast extract for savory notes.
- Refined Oils: Ingredients like refined coconut or canola oil are often used to add fat and moisture.
The Minimally Processed Veggie Burger
On the other end of the spectrum are simple patties made with whole food ingredients. These are typically homemade or from brands that emphasize natural, recognizable components. Their ingredients might include:
- Whole beans (black beans, lentils)
- Mushrooms
- Brown rice
- Carrots and onions
- Oats or breadcrumbs
- Spices and herbs
- Basic binders like egg white or flax meal
Because they contain mostly Group 1 foods combined with Group 2 culinary ingredients, they are not classified as ultra-processed.
The Health Context of Ultra-Processing
The debate around ultra-processing extends beyond a simple classification, with health implications being a central concern. While high consumption of UPFs is linked to obesity, type 2 diabetes, and heart disease, attributing these effects solely to the processing itself is difficult. The nutritional profile of the food—high levels of fat, salt, and sugar—plays a major role.
A key distinction: The BBC notes that ultra-processed vegan and vegetarian foods have been criticized for containing industrial ingredients, but they still have important differences from their animal-based counterparts. Often, plant-based options have more fiber and less saturated fat than beef burgers, even if they are both considered ultra-processed. However, plant-based UPFs can also be higher in sodium and other fats. This means assessing the nutritional content is just as important as evaluating the processing level.
Comparison of Different Veggie Burger Types
| Feature | Ultra-Processed Veggie Burger | Minimally Processed Veggie Burger |
|---|---|---|
| Processing Level | Group 4 (Ultra-Processed) | Groups 1-3 (Minimally to Processed) |
| Key Ingredients | Protein isolates (pea, soy), methylcellulose, refined oils, cosmetic additives | Whole foods like beans, grains, vegetables, spices |
| Flavor/Texture | Engineered to mimic meat, often hyper-palatable | Earthy, recognizable texture and flavor |
| Ingredient List | Long list with many unrecognizable terms | Short, simple list with familiar ingredients |
| Sodium/Fat | Can be high in sodium and added fats | Typically lower in sodium and fat, depending on recipe |
| Fiber Content | Can be high due to added fiber sources | High, naturally from whole grains and legumes |
How to Choose Healthier Options
Making informed choices requires reading labels carefully. Johns Hopkins Medicine suggests looking for burgers with whole food ingredients like tofu or tempeh, rather than isolated proteins. For store-bought options, Healthy Food Guide recommends checking for lower sodium and saturated fat, with ideally less than 400mg of sodium per serving and less than 5g of saturated fat per 100g. Ultimately, a veggie burger with a simple, recognizable ingredient list is the best indicator of a less-processed product. Making your own at home provides the most control over ingredients and processing.
For more information on plant-based alternatives and the ultra-processing debate, the Good Food Institute offers insightful resources on how these products fit into the wider discussion.
Conclusion
Are veggie burgers considered ultra-processed food? The answer is not a blanket one, as it hinges on the product itself. While many popular, meat-mimicking veggie burgers on the market are classified as ultra-processed due to their industrial formulation, there are also minimally processed versions available. To make the best choice for your health, look beyond the "veggie" label and focus on the ingredient list. Prioritize products made from whole, recognizable foods, or consider making your own. This approach ensures you benefit from a plant-forward diet while avoiding excessive additives, sodium, and fat often found in highly manufactured products.
How to choose a healthier veggie burger
- Read the ingredients: A short list of recognizable, whole foods (like beans, grains, and vegetables) is a good sign.
- Avoid protein isolates: If the list starts with "pea protein isolate" or "soy protein isolate," it's likely a UPF.
- Check sodium and fat: Opt for products with lower levels, ideally under 400mg sodium and 5g saturated fat per serving.
- Look for fiber: Higher fiber content is beneficial for gut health and satiety.
- DIY is best: Homemade patties offer the most control over ingredients and processing.
