Understanding the NOVA Classification System
The NOVA classification system, developed by Brazilian researchers, categorizes all foods into four groups based on the extent and purpose of their processing. It does not focus on nutrients but rather the nature, extent, and purpose of the processing. This framework provides a clear methodology for distinguishing between food categories, with "ultra-processed food and drink products" (Group 4) being the most relevant to our discussion.
The Four NOVA Groups
- Group 1: Unprocessed or Minimally Processed Foods: These are whole foods altered minimally by processes such as drying, crushing, or pasteurization to increase shelf life. Examples include fresh vegetables, fruits, and raw meat.
- Group 2: Processed Culinary Ingredients: These are substances derived from Group 1 foods through processes like pressing or grinding, intended for use in cooking, such as oils, sugar, and salt.
- Group 3: Processed Foods: These are simple products made by adding Group 2 ingredients (salt, oil, sugar) to Group 1 foods. Canned fish, cheese, and artisan-made bread are examples.
- Group 4: Ultra-processed Food and Drink Products: This group includes industrial formulations with five or more ingredients, often containing additives not used in domestic kitchens.
The Role of Gelling Agents
Gelling agents are food additives used to create texture and are found in many foods, from yogurts to candies. These agents can be derived from natural sources, like pectin from fruit, or created through industrial processes. While gelling agents themselves are processed culinary ingredients, their inclusion in a complex industrial formulation is what can push a final product into the UPF category.
For example, a homemade jam made with fruit, sugar, and pectin is a processed food (Group 3). The pectin is a processed culinary ingredient (Group 2), but its use in a simple recipe doesn't make the final jam ultra-processed. However, a mass-produced, low-sugar yogurt that uses pectin alongside artificial sweeteners, colorings, and stabilizers would be classified as a UPF.
Common Gelling Agents and Their Origins
- Gelatin: Derived from animal collagen, it's used in powdered dessert mixes, marshmallows, and some yogurts.
- Pectin: A naturally occurring substance in fruits and vegetables, used to thicken jams and jellies.
- Agar-Agar: A gelatinous substance from red algae, popular in vegan desserts.
- Xanthan Gum: A hydrocolloid produced by microbial fermentation, widely used in food for thickening and stabilizing.
- Carrageenan: Extracted from red seaweed, it is used as a gelling and thickening agent.
Gelling Agents in a Modern Context
Modern food manufacturers use gelling agents to achieve specific textures and to create products that are convenient, shelf-stable, and highly palatable. In a low-fat yogurt, a gelling agent might be added to replace the texture lost by removing fat, often alongside artificial sweeteners to compensate for the loss of flavor. This combination of industrially derived ingredients and additives is characteristic of an ultra-processed product.
Comparison of Homemade vs. Industrial Products with Gelling Agents
| Feature | Homemade Jam (Processed Food) | Industrial Low-Fat Yogurt (UPF) |
|---|---|---|
| Key Ingredients | Fruit, sugar, pectin, water | Milk, sugar/artificial sweeteners, gelling agents, flavorings, stabilizers, live cultures |
| Gelling Agent | Extracted pectin (culinary ingredient) | Industrially extracted or produced gelling agents (pectin, carrageenan) |
| Additives | Minimal to none, besides the pectin | Multiple additives (sweeteners, colors, flavors, stabilizers) |
| Nutrient Density | High, from intact fruit | Potentially lower, with added nutrients often re-fortified |
| Reason for Processing | Preservation and texture enhancement for home consumption | Shelf stability, convenience, cost-effectiveness, and hyper-palatability |
| NOVA Group | Group 3 | Group 4 |
Scientific Research on Gelling Agents and Health
While gelling agents are often associated with UPFs, it's important to distinguish between the ingredient and the overall product. Some research suggests that not all additives are equally harmful, and some might even offer health benefits. A recent UK Biobank study found that certain gelling agents, such as those potentially rich in fiber like pectin, were inversely associated with mortality risk. This suggests that the issue with UPFs is not a single ingredient but rather the complex formulation of industrial additives, often combined with high levels of sugar, salt, and fat.
Potential Impact of UPF Gelling Agents
- Altered Gut Microbiome: Some emulsifiers and thickeners found in UPFs have been linked to changes in the gut microbiome, which can lead to inflammation. While not all gelling agents fall into this category, their use in highly formulated products is a point of concern.
- Overconsumption: UPFs are designed to be hyper-palatable, and their textures, often created by gelling agents and other additives, can encourage overconsumption by being easier to eat.
- Displacement of Whole Foods: The convenience and low cost of UPFs mean they often displace nutrient-dense whole foods from the diet, leading to a reduction in overall nutritional quality.
How to Approach Gelling Agents in Your Diet
Rather than obsessing over a single ingredient like a gelling agent, the focus should be on the overall food product and its level of processing. A simple approach is to read the ingredient list: if it contains a long list of additives, including various gelling, thickening, and flavoring agents, it likely falls into the ultra-processed category. On the other hand, a product with a short, recognizable ingredient list is likely less processed.
For those who want to avoid UPFs, cooking at home and using whole ingredients is the best strategy. If you do use a gelling agent for home cooking, such as pectin for jam, you are in control of the other ingredients, and the final product is not an UPF. More information on the NOVA classification system can be found on the Nupens website.
Conclusion
In summary, a gelling agent itself is not an ultra-processed food; it is a processed culinary ingredient. However, when it is used as one of many industrial additives in a complex, industrially produced formulation, the final food product is defined as ultra-processed under the NOVA classification system. The health implications associated with UPFs are not due to a single ingredient but the synergistic effect of the entire formulation, which can promote overconsumption and displace healthier whole foods. The key for conscious consumers is to look beyond the individual additive and consider the food product as a whole, focusing on minimizing industrially formulated foods in favor of minimally processed options.
