What Defines an Ultra-Processed Food?
To understand why mayonnaise might be considered ultra-processed, we must first look at the widely used NOVA food classification system. This system categorizes all foods into four distinct groups based on the extent and purpose of their processing.
- Group 1: Unprocessed or minimally processed foods. These are foods in their natural state or have undergone minimal processing, such as washing, peeling, or freezing. Examples include fresh fruits, vegetables, eggs, and raw meats.
- Group 2: Processed culinary ingredients. These are substances like oils, sugar, and salt, which are derived from Group 1 foods and used to prepare and season meals.
- Group 3: Processed foods. This category includes simple products made by adding Group 2 ingredients to Group 1 foods. Think of canned vegetables, basic cheeses, or simple breads.
- Group 4: Ultra-processed foods (UPFs). This is the category for industrial formulations made mostly or entirely from substances derived from foods, with little to no recognizable whole foods. They often contain cosmetic additives not used in home cooking to enhance flavor, texture, and shelf life.
Why Commercial Mayo Qualifies as Ultra-Processed
While a jar of commercial mayonnaise may appear simple, its ingredient list often tells a different story. The main ingredients in homemade mayo—eggs, oil, vinegar, and seasonings—are simple, but industrial versions introduce a host of industrially produced ingredients. Many store-bought mayonnaises contain refined vegetable oils, stabilizers, emulsifiers, and preservatives that would never be found in a home kitchen.
For example, ingredients like calcium disodium EDTA are synthetic antioxidants used for long shelf life, while "natural flavorings" are often complex industrial formulations. Low-fat varieties are often even more processed, as they replace oil with thickeners like gums and stabilizers to maintain a creamy texture. The purpose of this processing is to create a product that is convenient, inexpensive to produce, and has an extended shelf life, hallmarks of a UPF.
The Simple Ingredients of Homemade Mayonnaise
By contrast, homemade mayonnaise is a perfect example of a food that is simply processed, not ultra-processed. Its creation involves a straightforward emulsification of a few fresh ingredients. The entire process relies on the natural emulsifying properties of the egg yolk rather than synthetic additives. The result is a richer, fresher-tasting product with a far shorter shelf life, typically only a few days to a week. The contrast highlights how the purpose and extent of processing, not just the base ingredients, determine a food's NOVA classification.
A Closer Look: Commercial vs. Homemade Ingredients
- Commercial Mayo: Typically starts with large amounts of cheap, refined seed oils (like soybean or rapeseed oil), egg powder or pasteurized eggs, distilled vinegar, salt, and sugar. It is then heavily modified with additives such as calcium disodium EDTA, modified starches, gums (e.g., xanthan gum), and various flavorings and colorings to ensure stability and consistency.
- Homemade Mayo: Consists of high-quality vegetable oil (like avocado or sunflower), fresh egg yolk, an acid (lemon juice or vinegar), and seasonings like mustard, salt, and pepper. It contains no artificial additives and relies on the user's technique for emulsification.
Commercial vs. Homemade Mayonnaise Comparison Table
| Feature | Commercial Mayonnaise | Homemade Mayonnaise |
|---|---|---|
| NOVA Classification | Ultra-Processed (Group 4) | Processed (Group 3) |
| Key Ingredients | Refined seed oils, egg powder, distilled vinegar, stabilizers, preservatives (e.g., calcium disodium EDTA), emulsifiers, sugar, salt. | Fresh eggs, high-quality oil (e.g., avocado, olive), fresh lemon juice or vinegar, seasonings. |
| Flavor | More neutral and standardized, often with a slightly sweeter or processed aftertaste. | Fresher, richer, and more natural tang; flavor is customizable based on ingredients. |
| Shelf Life | Very long (months to a year) due to preservatives and processing techniques. | Very short (a few days to a week) as it contains no preservatives. |
| Processing Methods | Industrial-scale homogenization, thermal processing, and addition of various industrial additives. | Manual whisking or use of kitchen appliances like blenders to create an emulsion. |
Health Implications and the Broader Diet
The classification of commercial mayonnaise as ultra-processed doesn't automatically mean it is unhealthy, but it does raise important nutritional considerations. Diets high in ultra-processed foods have been linked to an increased risk of obesity, cardiovascular disease, and other chronic health issues. This is thought to be a combination of factors: the high palatability of UPFs can lead to overconsumption; they are often high in added sugars, salts, and unhealthy fats; and they may contain additives that can disrupt gut bacteria.
However, it is crucial to consider overall diet quality. A diet rich in whole foods, like fruits, vegetables, and whole grains, can mitigate some of the risks associated with UPF consumption. The key isn't necessarily to eliminate all ultra-processed items, which can be impractical, but to prioritize whole, minimally processed foods. For mayonnaise specifically, choosing a brand that uses simpler, more natural ingredients or making your own is a way to reduce your UPF intake.
The Verdict: How to Choose Wisely
If you want to avoid ultra-processed mayonnaise, the best approach is to check the ingredient list. Look for brands with short, simple ingredient lists that resemble what you would use at home. Avoid products with stabilizers, artificial flavors, and preservatives like EDTA. Making your own is the only way to have complete control over the ingredients, ensuring it is fresh and UPF-free. Consider whether you use mayonnaise sparingly or heavily. For those who use a lot, making it at home can be worthwhile. For occasional use, a simple store-bought version with fewer additives might be sufficient. For further reading on the NOVA classification system, consult the FAO document at https://openknowledge.fao.org/server/api/core/bitstreams/5277b379-0acb-4d97-a6a3-602774104629/content.
Conclusion: Is Mayonnaise an Ultra-Processed Food?
Ultimately, calling mayonnaise an ultra-processed food is not a blanket statement. It is a distinction that relies on the method and purpose of its production. The industrial, shelf-stable versions found in most supermarkets are, by definition, ultra-processed due to the use of multiple synthetic additives and refined ingredients. In contrast, a freshly made batch of homemade mayo is a simple processed food. For consumers focused on reducing their UPF intake, understanding this difference empowers better dietary choices and highlights the value of scrutinizing food labels.
