Understanding the NOVA Food Classification System
To determine if cheese is highly processed, it's essential to understand the NOVA food classification system. Developed by researchers in Brazil, NOVA categorizes foods into four groups based on the extent and purpose of their processing. This framework moves beyond simple definitions to help consumers make more informed dietary choices by distinguishing between minimally processed, processed, and ultra-processed items.
The Four NOVA Food Groups
- Group 1: Unprocessed or Minimally Processed Foods: These are foods in their natural state or with minimal alterations. Examples include fruits, vegetables, milk, eggs, nuts, and seeds. Processes might include pasteurization, chilling, or drying, but no added ingredients like salt or sugar are used.
- Group 2: Processed Culinary Ingredients: These are substances like salt, sugar, oil, and butter, which are extracted from Group 1 foods. They are typically used in kitchens for cooking and seasoning rather than consumed alone.
- Group 3: Processed Foods: This group is made by combining Group 1 and Group 2 foods. These products are altered in ways a home cook could replicate, such as by fermentation, canning, or adding salt. Most traditional cheeses, homemade breads, and canned vegetables fall into this category.
- Group 4: Ultra-Processed Foods: This category includes industrially formulated products with many ingredients, including those not typically used in home cooking, such as preservatives, emulsifiers, and artificial colors. Mass-produced snacks, frozen meals, and specific cheese products are examples.
Is Natural Cheese Highly Processed?
Most natural cheeses, such as Cheddar, Swiss, and Brie, are considered Group 3 processed foods under the NOVA system, not highly (ultra) processed. The production involves simple methods like culturing milk, adding rennet to form curds, draining the whey, salting, and aging. While these are processing steps, they are not industrial ultra-processing. The result is a concentration of milk solids into a solid food, often with added salt for preservation and flavor.
Is Processed Cheese Highly Processed?
True "processed cheese," such as individually wrapped American cheese slices, cheese spreads, and some pre-shredded or flavored cheeses, does indeed count as a highly (ultra) processed food, placing it in NOVA's Group 4. These products are created by blending natural cheeses with other ingredients, like emulsifying salts, extra whey, and flavorings, before being cooked and reformed. The purpose is to achieve a uniform texture, longer shelf life, and specific melting properties that natural cheese lacks when heated. Vegan cheese alternatives, often made with starches and oils, also typically fall into the ultra-processed category.
Natural vs. Processed Cheese: A Nutritional and Production Comparison
This table highlights the key differences between natural and industrially processed cheese products.
| Feature | Natural Cheese (NOVA Group 3) | Processed Cheese (NOVA Group 4) |
|---|---|---|
| Core Ingredients | Milk, starter cultures, rennet, salt. | Natural cheese, emulsifying salts, milk solids, fats, preservatives, colorings. |
| Production Process | Fermentation, curdling, cutting, draining, salting, aging. | Blending, cooking, emulsifying, and reforming natural cheeses. |
| Flavor Profile | Complex and varied, developing with aging. | Uniform and milder flavor; consistent from batch to batch. |
| Texture | Varies widely (e.g., crumbly Parmesan, creamy Brie). | Soft, uniform, and melts smoothly without separating. |
| Shelf Life | Shorter, requires refrigeration and proper storage. | Significantly longer due to additives and preservatives. |
| Nutritional Density | Higher in protein and calcium per gram. | Lower in protein and calcium, often higher in sodium. |
| Health Impact | Can be part of a healthy diet in moderation. | Often contains more unhealthy fats, salt, and additives. |
The Health Context of Cheese Processing
Most natural, minimally processed cheeses can be a beneficial part of a balanced diet, offering a wealth of nutrients like calcium, protein, and probiotics in aged varieties. Recent studies even suggest a potential link between moderate cheese consumption and lower risks of cardiovascular disease and stroke. This is attributed to the "cheese matrix," where fats and proteins interact in a way that may mitigate some potential downsides.
However, this is not true for all cheeses. Ultra-processed cheese products, with their added ingredients and higher sodium content, are less nutritionally dense. A key aspect is the comparison of ingredients; while natural cheese relies on milk and enzymes, ultra-processed varieties include additional elements like emulsifying salts to alter texture. Consumers seeking healthier options can focus on ingredient lists, choosing block cheeses over spreads and slices.
Conclusion: Processing is a Spectrum
To definitively answer the question, "Does cheese count as a highly processed food?", one must differentiate between the two main types of cheese. Natural cheeses, such as Cheddar, Parmesan, and Brie, undergo a traditional fermentation process that places them in the 'processed' category, not 'ultra-processed'. Their processing is an essential part of creating the final product but involves minimal, recognizable ingredients. In contrast, industrially produced cheese products, like American singles and spreads, are undeniably ultra-processed, containing added emulsifiers and a more complex list of ingredients. The key takeaway is to read labels and understand the manufacturing process. Choosing a natural, block cheese is a step toward a less processed dietary choice, while opting for cheese spreads or singles means consuming a product that falls into the highly processed category.
The Healthiest Cheese Choices
- Aged Hard Cheeses: Parmesan and aged Cheddar have lower moisture and lactose content, and provide concentrated calcium and protein.
- Soft Ripened Cheeses: Brie and Camembert involve fermentation, yielding complex flavors but are still considered processed (not ultra).
- Fresh Cheeses: Mozzarella, Ricotta, and Cottage cheese are typically less processed and lower in fat and sodium than harder, aged cheeses.
- Fermented Varieties: Cheeses like Gouda contain probiotics, which are beneficial for gut health.
- Grass-Fed Cheese: Made from the milk of grass-fed animals, some studies suggest it may have a more favorable omega-3 to omega-6 fatty acid ratio.
- Traditional Block Cheese: Buying block cheese and shredding it yourself helps avoid the starches and anti-caking agents found in many pre-shredded products.
