What defines an ultra-processed food (UPF)?
To understand whether Nutella qualifies as an ultra-processed food, it's crucial to know how food classification systems work. The most widely used system is the NOVA classification, which groups foods based on the nature, extent, and purpose of their industrial processing, not just their nutritional profile.
Under the NOVA system, foods are categorized into four groups:
- Group 1: Unprocessed or minimally processed foods. These are whole foods with minimal changes, such as raw fruits, vegetables, eggs, and nuts.
- Group 2: Processed culinary ingredients. These are derived from Group 1 foods through processes like pressing, refining, and milling, and include things like sugar, salt, and oils.
- Group 3: Processed foods. These are relatively simple products made by combining Group 1 and Group 2 items, such as canned vegetables or bread made with flour, water, and yeast.
- Group 4: Ultra-processed foods (UPFs). This is the category for industrial formulations created from substances derived from foods (like sugar, fats, and isolated proteins), often containing additives like flavorings, emulsifiers, and stabilizers not typically used in home cooking.
Crucially, a food is classified as ultra-processed if it contains ingredients, and is made using processes, that fall under Group 4 criteria. These products are often highly palatable, energy-dense, and nutrient-poor compared to their unprocessed counterparts.
The ingredients and industrial formulation of Nutella
A quick look at the ingredient list on a jar of Nutella immediately reveals why it falls into the ultra-processed category. The ingredients are listed in descending order by weight, and sugar is always the first one. The second ingredient is palm oil, a refined vegetable fat.
The full ingredient list includes:
- Sugar: The primary ingredient by a large margin, responsible for the spread's intensely sweet flavor.
- Palm oil: Provides the spread's characteristic smooth, creamy texture and helps prevent ingredient separation. It is a high-fat ingredient, contributing significantly to the calorie count.
- Hazelnuts (13%): Hazelnuts are present but make up a surprisingly small fraction of the total product.
- Skimmed milk powder: A dehydrated dairy product used for texture and flavor.
- Fat-reduced cocoa powder: Contributes the chocolate flavor.
- Emulsifier (Soy Lecithin): An industrial additive that helps bind the fat and water-based ingredients, ensuring a consistent, smooth texture.
- Flavouring (Vanillin): A synthetic flavor component used to replicate the taste of vanilla.
This formulation, with its combination of refined sugars, vegetable fats, and industrial additives not found in a typical home kitchen, clearly places Nutella in the ultra-processed category according to the NOVA classification. The high sugar content and the presence of industrial emulsifiers and flavorings are key indicators.
Nutella vs. Natural Nut Butter: A Comparison
To highlight the difference between an ultra-processed product and a more wholesome alternative, let's compare Nutella to a natural nut butter, such as one made with 100% roasted almonds or hazelnuts.
| Feature | Nutella | Natural Nut Butter |
|---|---|---|
| Primary Ingredients | Sugar, palm oil | 100% nuts (e.g., almonds, hazelnuts) |
| Processing Level | Ultra-Processed (Industrial) | Minimally Processed (Home-style) |
| Added Sugar | High (56% by weight) | None or very low (optional) |
| Industrial Additives | Yes (e.g., lecithin, vanillin) | No |
| Protein Content | Low (approx. 2g per 2 tbsp) | High (approx. 7g per 2 tbsp) |
| Fiber Content | Low | Higher |
| Saturated Fat | High (from palm oil) | Variable (depending on nut, often lower) |
| Nutrient Density | Low | High |
As the table shows, natural nut butters provide a more nutrient-dense option, focusing on the inherent benefits of the nuts themselves. Nutella's formulation prioritizes taste, texture, and shelf life over nutritional value.
Health implications of high UPF consumption
Decades of research have linked diets high in ultra-processed foods with a range of negative health outcomes. The risks extend beyond just the high sugar and fat content.
Increased risk of chronic diseases
- Obesity: The high palatability and energy density of UPFs can lead to passive overconsumption and weight gain. A meta-analysis found a 32% increased risk of obesity with high UPF intake.
- Type 2 Diabetes: High intake of added sugars and refined carbohydrates in UPFs can lead to blood sugar spikes and insulin resistance. Studies show a consistently positive association between UPF consumption and an increased risk of developing diabetes.
- Cardiovascular Disease: High saturated fat and sugar intake from UPFs contribute to risk factors for heart disease, such as high LDL ('bad') cholesterol.
- Other Conditions: Links have also been found with other conditions, including certain cancers, mental health disorders, and poor gut microbiome health.
The disconnect between marketing and nutrition
Nutella's marketing efforts often focus on portraying it as a wholesome part of a balanced breakfast, emphasizing the hazelnuts and a 'simple' recipe. However, this is in stark contrast to its actual composition, which is dominated by refined ingredients and additives. This clever marketing can lead consumers, particularly parents, to misjudge the nutritional value and health impact of the product.
Alternative strategies
Instead of making Nutella a daily breakfast staple, healthier alternatives can be considered:
- Natural Nut Butters: Spreads made from 100% nuts offer more protein, fiber, and healthy fats.
- Homemade Spreads: Making your own chocolate hazelnut spread allows for full control over ingredients, with options for using less sugar and no industrial additives. Recipes often call for roasted hazelnuts, cocoa powder, dates or honey for sweetness, and a dash of plant milk.
- Moderation is Key: If you enjoy Nutella, it's best viewed as an occasional treat or dessert topping, not a regular part of a meal.
Conclusion: A clear classification
Considering Nutella’s ingredient list, dominated by sugar and palm oil, and the use of industrial processes and additives like emulsifiers and synthetic flavorings, there is no ambiguity. Nutella is, by definition and under the widely recognized NOVA system, an ultra-processed food. While occasional indulgence is part of a balanced lifestyle, understanding that Nutella is a confectionary treat, not a nutritional powerhouse, is key to making informed dietary decisions. For better nutritional value, opting for a natural nut butter or a homemade spread is a more beneficial choice for a balanced diet. For further information on the processing of foods, authoritative sources like the Food Standards Agency offer detailed guidance on how to identify ultra-processed products(https://www.food.gov.uk/safety-hygiene/ultra-processed-foods).
