The debate surrounding processed foods often leaves consumers questioning where their favorite items, like cheese, fit on the health spectrum. While it's easy to lump all packaged foods into one category, understanding the nuanced differences in food processing is crucial for maintaining a healthy diet. Using classification systems like the NOVA framework, we can differentiate between minimally processed, processed, and ultra-processed foods.
The NOVA classification system: A framework for understanding food processing
The NOVA classification system sorts foods into four groups based on their level of processing. Understanding these groups provides clarity on where various cheese products fall:
- Group 1: Unprocessed or minimally processed foods. These are foods in their natural state or have undergone minimal processing like grinding, chilling, or pasteurization. Examples include milk, fresh fruits, vegetables, and plain meat.
- Group 2: Processed culinary ingredients. This group includes ingredients like salt, sugar, and oils, which are used to season and cook Group 1 foods.
- Group 3: Processed foods. Created by combining Group 1 foods with Group 2 ingredients, these items are altered to improve their durability or sensory qualities. Many traditional cheeses, cured meats, and canned vegetables fall into this category.
- Group 4: Ultra-processed foods. These are industrial formulations made from multiple processed ingredients and additives, often containing substances not used in home cooking. This is where products like certain cheese slices, spreads, and vegan alternatives often land.
Natural cheese vs. processed cheese: A tale of two types
For cheese, the distinction lies in the manufacturing process and the ingredients used. A traditional block of cheddar or mozzarella, for example, undergoes coagulation, draining, salting, and ripening—classic processing methods. These minimal changes result in a 'processed food' under the NOVA system, but not an 'ultra-processed' one. The final product is recognizably cheese and largely retains its nutritional integrity.
Processed cheese, on the other hand, is a different story. It starts with natural cheese but is then blended with emulsifying salts, milk solids, and often other ingredients like flavorings and preservatives. This additional industrial processing is what pushes it into the ultra-processed category.
A detailed comparison
| Feature | Natural Cheese (e.g., block cheddar, mozzarella) | Ultra-Processed Cheese (e.g., individually wrapped slices, spreads) |
|---|---|---|
| NOVA Classification | Processed food (Group 3) | Ultra-processed food (Group 4) |
| Key Ingredients | Milk, rennet, salt, cultures | Natural cheese, emulsifying salts, preservatives, colorings, flavorings, oils, water, and other additives |
| Production Process | Coagulation, draining, salting, aging | Melting, blending, and heating with additives; emulsifying |
| Texture | Varies widely, from soft and moist to hard and crumbly | Homogenous, smooth, and melts consistently |
| Nutritional Profile | Higher in protein, calcium; may have beneficial bacteria | Often higher in sodium and saturated fat; lower in protein; may have fewer vitamins and minerals |
| Nutrient Density | Generally higher; considered a whole food | Lower; often contains "empty calories" |
Identifying ultra-processed cheese
When standing in the dairy aisle, how can you tell the difference? A simple check of the ingredient list is the most reliable method.
What to look for in ultra-processed cheese:
- Emulsifying salts: Ingredients like sodium citrate or disodium phosphate are used to create the smooth, consistent texture of processed cheese.
- Long, complex ingredient list: If you see ingredients that are difficult to pronounce or aren't typically used in home cooking, it's a strong indicator of ultra-processing.
- Added colors and flavors: Artificial colors and flavors are common in many ultra-processed cheese products to standardize the look and taste.
- High sodium and saturated fat content: A quick glance at the nutrition label can reveal if a product is high in sodium and saturated fat, typical hallmarks of ultra-processed cheese slices or spreads.
What to look for in natural cheese:
- Simple, short ingredient list: Often includes only milk, salt, cultures, and enzymes (rennet).
- Recognizable form: Comes in a block, wedge, or wheel that is visibly a modified dairy product, not an industrial formulation.
The health implications of ultra-processed cheese
The health concerns linked to ultra-processed foods are primarily tied to their overall composition, not just one ingredient. While cheese can be a good source of calcium and protein, ultra-processed varieties often contain high levels of sodium, saturated fat, and additives, and are low in fiber. Excessive consumption can contribute to a diet high in calories and potentially increase the risk of conditions like hypertension and heart disease.
By contrast, natural cheeses offer more nutrient-dense profiles and can be a healthy part of a balanced diet when consumed in moderation. For instance, certain varieties provide beneficial bacteria from fermentation.
Conclusion
The question of whether cheese is an ultra-processed food has no single answer. The key lies in understanding the specific product on your plate. Natural cheeses, made with minimal ingredients and traditional methods, are classified as processed foods but not ultra-processed. In contrast, products like individually wrapped American cheese slices, cheese spreads, and certain vegan alternatives, with their long lists of additives and industrial processes, are indeed ultra-processed. By reading labels and favoring traditional, minimally processed varieties, consumers can make healthier choices and enjoy cheese's nutritional benefits without the drawbacks associated with its ultra-processed counterparts.
