Understanding the NOVA Classification System
The NOVA system, developed by Brazilian researchers, categorizes foods based on the extent and purpose of their processing, rather than their nutrient content. This classification is crucial for understanding why a food is labeled 'ultra-processed.'
The Four NOVA Groups
- Group 1: Unprocessed or minimally processed foods. These are natural foods with minimal alterations, such as fresh fruits, vegetables, meat, and eggs. The processing methods used (e.g., freezing, pasteurization, drying) are designed to preserve the food's natural state without adding extra ingredients.
- Group 2: Processed culinary ingredients. These are substances derived from Group 1 foods through processes like pressing, refining, or milling. Examples include sugar, vegetable oils, and salt, which are not meant to be eaten on their own but are used to season and cook other foods.
- Group 3: Processed foods. Created by combining Group 1 and Group 2 items, these are simple products like canned vegetables with salt or bread made with flour, water, and yeast. The purpose of processing is generally to increase the durability of Group 1 foods.
- Group 4: Ultra-processed foods (UPFs). This category includes industrially produced foods made with ingredients and additives not typically found in a home kitchen. The processing methods often involve the fractioning of whole foods into substances like fats, starches, and protein isolates, which are then reassembled with flavourings, colours, and stabilisers. The primary purpose is to create products that are cheap, highly palatable, and have a long shelf life, often leading to poor nutritional quality.
The Role of Stabilisers in Food Production
Stabilisers are a type of food additive used to maintain a product's physical properties, such as texture, consistency, and stability over time. They prevent ingredients from separating, inhibit the formation of ice crystals in frozen desserts, and give a product its desired mouthfeel. Many stabilisers are derived from natural sources, such as plants, seaweed, or seeds.
Commonly used stabilisers include:
- Xanthan Gum: A polysaccharide produced by fermentation, often used in salad dressings and gluten-free products.
- Pectin: A naturally occurring polysaccharide found in fruits, commonly used to set jams and jellies.
- Carrageenan: Extracted from red seaweed, this is frequently used in dairy products like yogurt and ice cream to prevent whey separation.
- Guar Gum: Derived from guar beans, it is used for its thickening and stabilising properties in various dairy products and sauces.
Are Stabilisers Alone Enough to Classify a Food as Ultra-Processed?
This is a common point of confusion. The presence of a stabiliser, while often associated with ultra-processed foods, is not the sole determining factor. For instance, a gourmet ice cream made with simple, high-quality ingredients might contain a plant-derived stabiliser like guar gum to achieve a perfect texture. By the strict NOVA definition, it would be considered ultra-processed because of the additive, but its overall nutritional profile could be much better than a low-cost, mass-produced alternative laden with sugar and unhealthy fats.
The key distinction lies in the context and extent of the processing. Ultra-processed foods are defined by a constellation of factors, including extensive industrial techniques, a long list of extracted and modified ingredients, and a poor nutritional balance. A single, naturally derived stabiliser in an otherwise healthy, minimally processed product does not automatically put it in the same category as a highly formulated, sugar-laden breakfast cereal.
Navigating the Food Aisle: How to Tell the Difference
To make informed choices, consumers should look beyond a single ingredient. The NOVA system and other classification methods help provide a framework for a more holistic evaluation.
Comparison Table: Processed vs. Ultra-Processed
| Feature | Processed Food (NOVA Group 3) | Ultra-Processed Food (NOVA Group 4) |
|---|---|---|
| Core Ingredients | Primarily whole or minimally processed foods. | Industrial ingredients and extracts (e.g., starches, protein isolates). |
| Number of Ingredients | Generally fewer than five. | Typically five or more ingredients. |
| Additives | May contain basic additives like salt or sugar. | Often includes specific stabilisers, emulsifiers, artificial colours, and flavours. |
| Industrial Processing | Uses relatively simple cooking or preservation methods (e.g., canning, fermentation). | Involves extensive industrial techniques (e.g., moulding, extrusion). |
| Nutritional Profile | Varies, but often retains significant nutritional value. | Frequently high in unhealthy fats, sugar, and salt, with little nutritional value. |
| Example | Canned chickpeas, bread from a local bakery. | Flavoured yogurt with sweeteners, mass-produced bread with stabilisers. |
Conclusion: Beyond a Single Ingredient
While stabilisers are a characteristic of ultra-processed foods under the NOVA classification, they are not the sole factor determining a product's place in this category. The true definition rests on the nature and extent of the processing, the industrial origin of the ingredients, and the resulting nutritional composition. Instead of fixating on a single additive, consumers are better served by reading labels for the full list of ingredients and assessing the overall nutritional value. Prioritising whole, minimally processed foods remains the best approach for a healthy diet. In an increasingly complex food landscape, a critical understanding of these distinctions empowers individuals to make better dietary choices without unnecessary alarm over every additive. For more information on food classification and healthy eating, consult the NHS Eatwell Guide.
