Understanding Food Processing and the NOVA System
Food processing is not a binary concept of 'good' or 'bad' but rather exists on a spectrum. The NOVA classification system, developed by researchers in Brazil, categorizes foods into four groups based on their nature, extent, and purpose of processing.
- Group 1: Unprocessed or minimally processed foods. These are whole foods in their natural state or with minimal alterations like washing, freezing, or pasteurization. Examples include fresh fruits, vegetables, eggs, and raw milk.
- Group 2: Processed culinary ingredients. These are substances derived directly from Group 1 foods through processes like pressing, milling, or refining, such as oils, flour, and sugar.
- Group 3: Processed foods. These are simple products made by combining Group 1 and 2 ingredients, like canned vegetables, fermented foods, or simple breads.
- Group 4: Ultra-processed foods (UPFs). These are industrial formulations made mostly from Group 2 ingredients and food additives, created to be convenient, highly palatable, and have a long shelf life. This category includes many ready-to-eat meals, sugary snacks, and instant meals.
Under this classification, a food like Huel, which contains multiple ingredients derived from nature but significantly altered and combined with additives (like stabilisers or sweeteners), can be, and often is, classified as a UPF.
The Huel Manufacturing Process and Ingredients
Huel's primary ingredients are plant-based, starting with items like oats, peas, rice, and flaxseed. However, to create the final powdered product, each component undergoes significant processing:
- Oat Flour: The raw oat kernels are dehulled, heat-treated, milled into a fine flour, and then sieved.
- Pea and Brown Rice Protein: Proteins are extracted from their plant sources, purified, and dehydrated. This involves mechanical and chemical processes like hydrolysis and ion-exchange chromatography.
- Flaxseed Powder: Flaxseeds are milled at a low temperature to improve digestibility and mixability.
- MCT Powder and Sunflower Oil Powder: These healthy oils are encapsulated via spray-drying with a maltodextrin carrier solution to convert them into a stable powder.
- Stabilisers and Sweeteners: Additives like xanthan gum (a naturally occurring fibre) and sucralose are included to improve texture, mixability, and flavour.
Once in powdered form, all the ingredients are carefully blended using a dry-blending method before being packaged.
The Debate: Is Huel's Processing 'Bad'?
The core of the 'Is Huel highly processed?' debate lies in the interpretation of the term and its implications for health. The classification of Huel as a UPF by systems like NOVA does not automatically mean it is unhealthy, a point Huel's co-founder has argued.
On one hand, classifying Huel as ultra-processed is technically accurate. It contains numerous ingredients that have been industrially isolated and modified, far beyond what can be done in a home kitchen. This places it in the same category as less nutritious options, which is a criticism leveled at the NOVA system itself.
On the other hand, focusing solely on the processing level ignores Huel's complete nutritional profile. Unlike typical junk food UPFs, Huel is formulated to be rich in protein, fibre, and essential micronutrients, with low levels of sugar and unhealthy fats. The processing methods are intended to enhance nutrient bioavailability and ensure food safety and a long shelf life. Some of the processing is necessary to make certain nutrients, like those in oats, more digestible.
"The goal is not to eliminate all processed foods but to make informed decisions and prioritise minimally processed, whole foods whenever possible, using products like Huel as a convenient tool when needed".
Huel vs. Whole Foods vs. Traditional UPFs: A Comparison
| Feature | Huel (Meal Replacement) | Whole Foods | Traditional UPF (e.g., sugary snacks) |
|---|---|---|---|
| Processing Level | Moderate to High (blended, milled, fortified) | Minimal (washing, chopping) | Very High (refining, chemical additives) |
| Ingredient Sourcing | High-quality, plant-based ingredients processed into powders | Unaltered or minimally altered plant/animal sources | Refined starches, oils, sugars, additives |
| Nutritional Profile | Nutrient-complete, balanced macronutrients | Diverse, high in vitamins, minerals, and thousands of phytonutrients | Often high in sugar, fat, and calories; low in essential nutrients |
| Fiber Diversity | Good, but limited range from oats and flaxseed | Very high, diverse types feeding different gut bacteria | Low |
| Bioactive Compounds | Fortified vitamins and minerals, plus some phytonutrients | Thousands of beneficial compounds, many yet undiscovered | Few to none |
The Role of Huel in a Balanced Diet
For many, Huel offers a practical and nutritionally sound alternative to less healthy, traditional fast food options when time is a factor. It provides a convenient way to ensure a balanced intake of macronutrients, vitamins, and minerals, which is especially useful for those with busy lifestyles.
However, it is crucial to recognize that Huel, or any meal replacement, cannot replicate the full spectrum of benefits derived from a diet rich in whole foods. Whole foods offer a complex array of nutrients, phytochemicals, and different types of fiber that interact synergistically within the body. Relying exclusively on meal replacements could mean missing out on these thousands of beneficial compounds.
A healthy, sustainable approach views Huel as a supplement or occasional alternative, not as a complete replacement for a diet built on whole foods. It can be a powerful tool for convenience and portion control, but should not undermine the development of cooking skills and mindful eating habits.
Conclusion: A Nuanced Look at Huel's Processing
So, is Huel highly processed? By technical definitions like the NOVA system, yes, its industrial preparation and isolation of ingredients place it firmly in the ultra-processed category. However, this label alone does not tell the full story. The nature of its ingredients and the nutritional completeness it provides make it a fundamentally different product from typical ultra-processed junk foods.
The key takeaway is that Huel occupies a middle ground. It is more processed than a home-cooked meal of whole foods, but far more nutritious and balanced than many other convenient options. The ultimate role of Huel in your diet depends on your individual needs, lifestyle, and overall nutritional strategy. For convenience, it offers a solid nutritional profile. For long-term optimal health, a foundation of diverse whole foods remains essential. For more information on food processing, read this helpful guide from Second Nature.
How to Assess Your Food Processing
- Understand the Spectrum: Recognize that processing isn't just a binary choice; it ranges from minimally processed (frozen fruit) to ultra-processed (sugary snacks), with health implications varying widely.
- Read the Ingredients: Check labels for a short, recognizable list of ingredients to gauge the level of processing.
- Prioritize Whole Foods: Build the majority of your diet around whole, minimally processed foods to maximize nutrient diversity and intake of beneficial compounds.
- Use Huel as a Tool: Incorporate Huel for convenience, such as busy mornings or on-the-go meals, rather than relying on it as a primary source of nutrition.
- Focus on Nutritional Density: Evaluate the overall nutritional value of a food, not just its processing label. Huel is processed, but it's engineered for high nutritional density.
How to Compare Huel to Other Foods
- Huel vs. Fast Food: Huel is significantly more nutrient-dense, with a balanced macronutrient ratio and added vitamins and minerals, making it a healthier option than most fast food.
- Huel vs. Whole-Food Smoothie: A homemade smoothie from whole foods (fruit, vegetables, nuts) offers more diverse fiber and phytonutrients than Huel, which relies on a limited number of processed powders.
- Huel vs. Traditional Meal Replacement Shakes: Huel often uses higher-quality, plant-based protein and more whole-food-derived ingredients than older-generation shakes that may rely on synthetic additives and simple carbohydrates like maltodextrin.
What to Consider When Choosing Huel
- Bioavailability: While Huel ensures nutrient levels, the absorption of synthetic nutrients can differ from those in whole foods. Huel compensates by adding higher amounts of certain minerals like iron and zinc.
- Phytonutrients: Whole foods contain thousands of bioactive compounds that cannot be replicated in a single supplement. Huel includes some, but a diverse whole-food diet is superior in this regard.
- Fiber Source: Huel contains fiber from oats and flaxseed, but a broader diet provides a wider array of fiber types crucial for optimal gut health.
- Your Overall Diet: If your diet is already rich in whole foods, Huel can be a convenient addition. If your diet lacks whole foods, using Huel is an improvement over unhealthy alternatives but doesn't solve the underlying dietary pattern.
Ultimately, a food's processing level is one factor among many to consider. Focusing on overall dietary quality and context is key to a balanced, healthy diet.
