Understanding the NOVA Classification System
To determine if muesli is considered ultra-processed, one must first understand the NOVA food classification system. Developed by Brazilian researchers, the NOVA system categorizes foods based on their level of processing, not their nutritional content. This framework is widely used by nutrition and public health experts to assess the impact of industrial processing on diet quality.
The four NOVA food categories are:
- NOVA 1: Unprocessed or Minimally Processed Foods. These are natural foods with no alterations, or those that have only had inedible parts removed, like whole fruits, vegetables, grains, nuts, and seeds.
- NOVA 2: Processed Culinary Ingredients. These are derived from NOVA 1 foods and include items like salt, sugar, oils, and butter, which are used to prepare other foods.
- NOVA 3: Processed Foods. These are made by combining NOVA 1 and NOVA 2 ingredients, and involve relatively simple processing methods. Examples include fresh bread, simple cheeses, and canned vegetables.
- NOVA 4: Ultra-Processed Foods (UPFs). These are industrial formulations made from substances extracted from foods, often with many additives, flavor enhancers, and other ingredients not used in home cooking.
The Difference Between Minimally Processed and Ultra-Processed Muesli
The label "muesli" can be misleading. While originally a minimally processed breakfast created by Swiss physician Maximilian Bircher-Benner, today's market offers a wide spectrum of products, from simple whole-grain mixes to complex, multi-ingredient creations. The key to identifying a UPF muesli lies in its ingredient list.
What makes muesli ultra-processed?
Many commercial mueslis cross the line into the ultra-processed category due to the addition of specific ingredients and manufacturing processes. These often include:
- Industrial Additives: Skimmed milk powder and whey powders are frequently cited additives that push a product into the ultra-processed category. Other additives like emulsifiers, stabilisers, and artificial flavours also contribute to a UPF classification.
- Added Sugars: Sweetened mueslis, including 'crunchy' or 'toasted' versions, often contain syrups, maltodextrin, high-fructose corn syrup, or fruit juice concentrates. These are not ingredients typically used in a home kitchen and are hallmarks of UPFs.
- Heavy Processing: The oats and other grains in UPF mueslis may be processed further than necessary. While plain rolled oats are minimally processed, some crunchy or toasted versions are made using industrial techniques that involve added oil and sweeteners, significantly increasing their processing level.
How to spot a minimally processed muesli
In contrast, minimally processed muesli is a straightforward mixture of whole, recognizable ingredients. Here are the defining features of a healthier, less-processed choice:
- Simple Ingredients: The label should read like a shopping list. Look for whole grains (like rolled oats), nuts, seeds, and unsweetened dried fruit.
- No Added Sugars or Oils: The ingredients should not list extra sweeteners or vegetable oils, as these are often added during baking to create clusters.
- No Industrial Additives: Minimalist muesli contains none of the emulsifiers, stabilisers, or protein isolates found in UPFs.
Homemade vs. Store-Bought: A Comparison
| Feature | Homemade Muesli | Ultra-Processed Store-Bought Muesli |
|---|---|---|
| NOVA Category | NOVA 1 (Minimally Processed) | NOVA 4 (Ultra-Processed) |
| Ingredient Control | Total control over quantity and quality of all ingredients. | Limited control; manufacturers often use higher ratios of cheaper ingredients. |
| Additives | None added; uses only kitchen ingredients. | Contains industrial additives like emulsifiers, whey powder, or modified starches. |
| Sweeteners | Relies on natural sweetness from fresh or minimal dried fruit. | Frequently contains added sugars like syrups, maltodextrin, and fruit juice concentrates. |
| Preparation | Mix of raw or toasted ingredients; can be soaked overnight for digestibility. | Ingredients may be baked with oils and sugars to create crunchy clusters. |
| Nutritional Profile | Higher protein, fiber, and healthy fats from a higher ratio of nuts and seeds. | Can be high in sugar and calories; nutrients may be added back artificially. |
Navigating the Supermarket Aisle
For consumers seeking a healthier breakfast, navigating the cereal aisle requires a careful eye. While packaging might boast phrases like "natural" or "source of fibre," the ingredient list reveals the true story.
A simple checklist for spotting ultra-processed muesli:
- Is the ingredient list long and full of unfamiliar names?
- Are added sugars (e.g., glucose syrup, invert sugar, maltodextrin) listed high up?
- Does it contain isolated proteins (like whey or soy) or industrial fats (hydrogenated oils)?
- Are cosmetic additives like flavourings, colourings, or thickeners present?
If the answer to several of these questions is yes, the product is likely ultra-processed and should be approached with caution. By choosing minimally processed versions or making your own, you can avoid the high levels of added sugar and industrial additives common in UPFs. For further reading on the NOVA system and its applications, consult the Food and Agriculture Organization (FAO) of the United Nations, which offers a detailed report on ultra-processed foods.
Conclusion
The question of whether muesli is ultra-processed has no single answer; it is entirely dependent on the specific product. While traditional and homemade mueslis are minimally processed blends of whole foods, many store-bought options are formulated with industrial additives and added sugars, classifying them as ultra-processed under the NOVA system. By understanding the NOVA categories and learning to read ingredient labels, consumers can confidently choose a healthier breakfast and reduce their intake of ultra-processed foods.
