What is Ultra-Processed Food? The NOVA System Explained
To understand the processing level of soy milk, it is helpful to first define what constitutes an ultra-processed food (UPF). The NOVA classification system categorizes all foods into four groups based on their extent of industrial processing.
- Group 1: Unprocessed or Minimally Processed Foods. These are whole foods with minimal alteration, such as drying, crushing, or pasteurization, without adding substances like sugar, salt, or oils. Examples include whole soybeans and water.
- Group 2: Processed Culinary Ingredients. These are derived from Group 1 foods through industrial processes like pressing or refining, used in home cooking. Examples include salt, sugar, and vegetable oils.
- Group 3: Processed Foods. These products are made by adding Group 2 ingredients (salt, sugar, oil) to Group 1 foods to increase their durability or enhance their taste. Examples include canned vegetables or cheeses.
- Group 4: Ultra-Processed Food and Drink Products. These are industrial formulations typically made with five or more ingredients. They often contain substances not commonly used in home cooking, such as hydrolyzed proteins, modified starches, and various cosmetic additives like flavors, colors, emulsifiers, and stabilizers.
The Spectrum of Soy Milk Processing
Soy milk exists on a spectrum of processing, from the simple, homemade version to complex industrial formulations. A product's classification depends on the ingredients and manufacturing techniques used.
- Homemade Soy Milk: This is arguably the most minimally processed form. It involves soaking, grinding, and boiling soybeans with water. The resulting liquid can then be strained, and it contains only two ingredients: soybeans and water.
- Minimally Processed Commercial Soy Milk: Some brands offer unsweetened versions with just water and organic soybeans. They may also undergo fortification with vitamins and minerals, which is not inherently considered ultra-processing. Brands like Edensoy or Pacific Foods are good examples.
- Fortified and Enhanced Soy Milk: This category includes products that, in addition to soybeans and water, have added vitamins and minerals (like calcium, vitamin D, and B12) for nutritional purposes. While fortification is a form of processing, it does not necessarily elevate the product to Group 4 unless other additives are included.
- Ultra-Processed Soy Milk: Most flavored, sweetened, and some standard commercial soy milks fall into this category. They are often defined by the presence of multiple additives used to improve texture, taste, and shelf stability, such as sugars, gums (like gellan or locust bean), emulsifiers, and flavorings. The addition of these substances is what pushes the product into the UPF classification.
Minimally Processed vs. Ultra-Processed Soy Milk: A Comparison
| Feature | Minimally Processed Soy Milk | Ultra-Processed Soy Milk |
|---|---|---|
| Ingredients | Few, typically only organic soybeans and water. | Many, including added sugars, oils, salts, emulsifiers (e.g., gums), and flavorings. |
| Processing Steps | Soaking, grinding, filtering, and heating. May also include simple pasteurization and aseptic packaging. | Advanced industrial techniques, including high-heat treatments (UHT), homogenization, and assembly of many different ingredients. |
| Additives | Generally none, though some may be fortified with vitamins and minerals. | Contains cosmetic additives like gums, thickeners, sweeteners, and flavor enhancers. |
| Flavor | Naturally subtle, often with a distinct "beany" taste which can be an acquired preference. | Flavored to appeal to broader consumer tastes, often mimicking dairy milk or incorporating flavors like vanilla or chocolate. |
| Nutritional Profile | Reflects the inherent nutrients of soybeans and water. Fortified versions add essential micronutrients. | Can be fortified with nutrients but often contains high levels of added sugar, potentially displacing other nutrient-dense foods. |
| Purpose | To provide a clean, simple, plant-based beverage option. | To create a highly palatable, shelf-stable product optimized for market appeal and profit. |
How to Identify Minimally Processed Soy Milk
For consumers seeking to minimize their intake of ultra-processed foods, here are some practical steps for choosing soy milk:
- Read the ingredient list first: Look for brands with the shortest ingredient list, ideally containing just filtered water and organic soybeans.
- Avoid added sugars: Be wary of terms like "cane sugar," "evaporated cane juice," or other sweeteners high up on the list. Choose unsweetened varieties whenever possible.
- Check for gums and thickeners: Stabilizers like gellan gum, locust bean gum, and carrageenan are common ultra-processing indicators. While not necessarily harmful in small amounts, their presence indicates a higher degree of industrial formulation.
- Consider making your own: Making soy milk at home is a straightforward way to ensure you are consuming a product with only soybeans and water. The process involves soaking, blending, and straining.
The Nutritional Debate: Beyond the "Ultra-Processed" Label
It's important to remember that the ultra-processed classification, while a useful guideline, does not tell the whole nutritional story. Some experts argue that labeling fortified soy milk as ultra-processed is misleading, as it often provides high-quality protein and is fortified with essential vitamins like D and B12, making it a viable and healthy alternative to dairy milk, especially for those who are vegan or lactose intolerant. The focus should be on the overall diet, not vilifying a single category of food. A balanced diet incorporating fortified soy milk can still be healthy. For more on this perspective, read the analysis from the Soy Nutrition Institute Global on this topic.
Conclusion: Making Informed Choices
The answer to the question, "is all soy milk ultra-processed?", is a clear no. While many commercial varieties are, some are made with only soybeans and water. The key to making informed decisions lies in reading ingredient labels. Consumers who prioritize a less-processed diet can opt for unsweetened brands with minimal ingredients or choose to make their own. This allows individuals to harness the nutritional benefits of soy while remaining in control of their consumption of additives and industrial processing techniques.
