The NOVA Classification: Understanding Food Processing
To answer the question, "Is cheese considered minimally processed?" we must first understand how food is classified. The NOVA system, developed by researchers in Brazil, categorizes foods based on the nature, extent, and purpose of their processing.
- Group 1: Unprocessed or Minimally Processed Foods: These are foods that have been altered only slightly from their natural state by simple processes like cleaning, drying, crushing, pasteurizing, or freezing to make them edible, safe, or storable. Examples include fresh vegetables, fruits, eggs, plain milk, and plain yogurt.
- Group 2: Processed Culinary Ingredients: These are substances derived directly from Group 1 foods through processes like pressing, refining, or grinding. They are not meant to be eaten on their own but are used to season or cook other foods. Think salt, sugar, oils, and butter.
- Group 3: Processed Foods: This category includes foods made by adding salt, sugar, oil, or other Group 2 ingredients to Group 1 foods. Traditional, artisan, or commercial natural cheese, salted nuts, and canned vegetables fall into this category. The processing alters the food but does not significantly change its core identity. Most natural cheese fits here.
- Group 4: Ultra-Processed Foods: These are industrial formulations made from multiple ingredients, including food additives like flavorings, colors, and emulsifiers, which are rarely used in home cooking. They are often engineered for convenience, palatability, and long shelf life. Examples include sugary drinks, breakfast cereals, and many types of commercial processed cheese slices or spreads.
The Cheesemaking Process: More Than Minimal Processing
Natural cheese, even a simple cheddar, requires a series of deliberate steps that go beyond a minimal alteration of milk. The transformation from milk to cheese is a complex process involving multiple stages of intentional modification.
- Preparation and Acidification: Milk is first prepared, often by pasteurization and standardization, then inoculated with starter cultures of lactic acid bacteria.
- Coagulation: An enzyme called rennet is added to curdle the milk, separating the solids (curds) from the liquid (whey).
- Cutting and Processing Curds: The curds are cut, and then stirred and heated to release more whey. The size of the cut and the cooking temperature influence the cheese's final moisture content and texture.
- Draining and Shaping: The whey is drained, and the resulting curd mass is shaped and pressed into a form.
- Salting: Salt is added for flavor, as a preservative, and to affect texture. It may be added directly to the curds or via a brine bath.
- Aging or Ripening: Many cheeses are aged under controlled temperature and humidity conditions for weeks, months, or years to develop specific flavors and textures.
While this is a natural process, it is not minimal. It requires the addition of ingredients (bacteria, rennet, salt) and a series of controlled operations that fundamentally alter the food, placing it firmly in the 'Processed Food' category under the NOVA system.
Comparison of Cheese Processing Levels
| Feature | Minimally Processed Cheese (e.g., fresh ricotta, fresh cottage cheese) | Processed Food Cheese (e.g., cheddar, brie, parmesan) | Ultra-Processed Cheese (e.g., American slices, cheese spreads) |
|---|---|---|---|
| Starting Ingredients | Milk, acid (e.g., vinegar or lemon juice) | Milk, starter cultures, rennet, salt | Natural cheese, emulsifying salts, milk protein, water, flavorings |
| Processing Steps | Mild heating and acidification to curdle, simple draining | Acidification, coagulation, cutting, heating, draining, salting, shaping, and aging | Grinding, blending, emulsifying, and re-heating of natural cheese and additives |
| Nutritional Profile | Generally lower in sodium and fat, higher moisture content | Varies widely, generally higher in calcium and protein than ultra-processed versions, but can be high in salt and fat | Often higher in sodium and fat, contains a wider array of additives and preservatives |
| Texture | Soft, wet, and often crumbly | Ranges from soft and creamy (brie) to very hard and granular (parmesan) | Uniform, consistent, and designed to melt smoothly |
| Shelf Life | Shorter shelf life | Long shelf life, especially hard cheeses | Extended, often indefinite shelf life |
Natural Cheese vs. Processed Cheese Products
This is a crucial distinction to make. While traditional natural cheeses like cheddar, gouda, and brie are considered 'processed' (Group 3), they are worlds away from 'processed cheese' (Group 4). The latter is a manufactured product designed for uniformity and convenience.
Processed cheese products (like individually wrapped American slices) are made by grinding and melting natural cheese with other ingredients, including emulsifying agents, which fundamentally change the food's structure. These additives create a highly stable, uniform product with an extended shelf life but also alter the nutritional profile, often adding more sodium and preservatives.
Can Cheese Be Part of a Healthy Diet?
Yes, absolutely. The level of processing is just one factor in a food's nutritional value. Many natural cheeses, while not minimally processed, offer significant nutritional benefits. They are rich sources of calcium, protein, and other nutrients. The key is moderation and context within a broader, balanced diet. Opting for less processed versions where possible and being mindful of portion sizes is a good strategy. For more information on food classification and healthy eating, the Heart and Stroke Foundation provides a helpful overview of the NOVA system.
Conclusion
In summary, most natural cheese is not considered a minimally processed food, but rather a processed food under the NOVA classification system, due to the intentional addition of ingredients like salt and bacterial cultures. This places it in a different category than fresh, whole foods but distinct from highly manipulated ultra-processed cheese products. While all cheesemaking involves some level of processing, the degree varies significantly. Understanding these distinctions allows for more informed dietary choices, appreciating the nutritional benefits of natural cheese while recognizing the manufacturing behind highly processed cheese products.
