Unpacking the Reality of "Natural" Flavors
The term "natural flavors" is often perceived by consumers as a marker of health, but the reality is far more complex. While legally mandated to be derived from natural sources like spices, fruits, or meat, the extraction and formulation process is anything but simple. A highly concentrated flavor is created in a lab, often involving extensive chemical processing with the use of solvents, emulsifiers, and preservatives that do not have to be listed on the label.
For example, to create a natural strawberry flavor, chemists might extract the relevant compounds from actual strawberries. However, to make the flavor consistent, stable, and cost-effective, it may be blended with other chemicals derived from different natural sources. The final mixture may contain over 100 different chemical ingredients, which are all still legally considered "natural" in the US. This process places the food squarely on the path toward becoming ultra-processed, regardless of its 'natural' starting point.
The NOVA Classification and Ultra-Processed Foods
To better understand the connection between natural flavors and ultra-processed foods (UPFs), it is helpful to look at the NOVA classification system. Developed by Brazilian health researchers, NOVA categorizes foods based on the extent and purpose of their industrial processing.
- Group 1: Unprocessed or Minimally Processed Foods: Whole foods with no added ingredients or alterations that significantly change their character. Examples include fresh fruits, vegetables, and plain yogurt.
- Group 2: Processed Culinary Ingredients: Ingredients like oils, salt, and sugar, extracted from Group 1 foods.
- Group 3: Processed Foods: Simple products made by adding Group 2 ingredients to Group 1 foods, such as canned vegetables or cheese.
- Group 4: Ultra-Processed Foods: Formulations made mostly from ingredients extracted from foods (sugar, oils, proteins) and a range of additives, including flavors, that are not used in home cooking.
Since natural flavors are food additives designed for industrial use, a product with natural flavors and a long list of other functional additives almost certainly falls into the ultra-processed category. It's the combination of highly processed ingredients and specialized additives that defines a UPF, not just a single ingredient.
The Purpose of Natural Flavors in Food Production
Natural flavors serve several key functions in modern food manufacturing, all of which are hallmarks of industrial-scale processing:
- Enhancing Palatability: Many natural flavors are designed to make processed foods taste more delicious and appealing than their real food counterparts, encouraging overconsumption.
- Standardizing Taste: Natural ingredients can vary in flavor based on season, region, and ripeness. Flavors are added to ensure a consistent taste profile in every package.
- Masking Unwanted Flavors: Food processing can create off-flavors. Concentrated flavors are used to mask these unpleasant tastes, such as the bitterness in some protein powders or the metallic taste of certain cans.
- Replacing Flavor Loss: Many food processing techniques, like pasteurization or freezing, can strip away a food's natural flavor. Flavors are added back in to restore the expected taste.
Natural Flavors in Organic Foods
For consumers seeking to avoid UPFs, the presence of natural flavors in organic products can be confusing. However, the regulations for organic food are stricter. While still a processed flavor, organic natural flavors cannot be produced using synthetic solvents, carriers, or artificial preservatives. This means the organic version is generally "cleaner" than the conventional one. Still, it is a marker of processing, not a guarantee of a whole, unprocessed food.
| Aspect | Conventional Natural Flavors | Organic Natural Flavors |
|---|---|---|
| Source | Must come from plant or animal material. | Must come from plant or animal material. |
| Processing Aids | Can be produced using synthetic solvents (e.g., propylene glycol), emulsifiers, and preservatives. | Cannot be produced with synthetic solvents, carriers, or artificial preservatives. |
| Chemical Composition | Can contain incidental synthetic additives that don't need to be disclosed. | Adheres to stricter additive regulations, making the mixture cleaner. |
| Regulation | FDA defines origin but has minimal restrictions on manufacturing methods. | Compliant with USDA organic standards, which are stricter regarding processing. |
| Relationship to UPF | A strong indicator of an ultra-processed product. | Often found in processed organic foods, which are still processed, but with different standards. |
How to Navigate Your Food Choices
Simply put, if you are trying to avoid ultra-processed foods, the presence of "natural flavors" on an ingredient list should be a red flag. It is a clear sign that the product has undergone significant industrial manipulation beyond simple cooking or minimal processing. The flavors are part of a larger formulation designed to make a highly-processed product palatable and profitable. Instead of relying on vague labels, the most reliable strategy is to focus on consuming whole, minimally processed foods, and to read ingredient lists critically. Look for products with simple ingredient lists that contain items you would find in your own kitchen.
Conclusion
The notion that natural flavors are inherently pure or less processed is a misconception that savvy consumers need to overcome. The derivation from a natural source is only one small part of a complex, industrial manufacturing process. When you see "natural flavors" on a label, it is not an exemption from being considered ultra-processed; it is often a key ingredient that makes it so. While they may be considered safe by regulatory bodies like the FDA, the combination of these concentrated flavors with other industrial ingredients and processing methods is what defines a UPF. Choosing whole foods and those with simple, transparent ingredient lists remains the most effective way to reduce the amount of ultra-processed food in your diet. https://www.mdanderson.org/cancerwise/what-are-ultra-processed-foods.h00-159538167.html
