Understanding the NOVA Classification for Processed Foods
To grasp why most commercial plant-based yogurts are considered highly processed, it is helpful to understand the NOVA food classification system, which categorizes foods based on the nature, extent, and purpose of their processing. It has four groups:
- Group 1: Unprocessed or minimally processed foods. This includes foods like fruits, vegetables, nuts, and pasteurized milk. Plain dairy yogurt, made with just milk and live cultures, falls into this category.
- Group 2: Processed culinary ingredients. Examples include oils, sugar, and salt, which are derived from Group 1 foods but not meant for direct consumption.
- Group 3: Processed foods. Foods made by combining items from the first two groups, like cheese or simple breads.
- Group 4: Ultra-processed foods (UPFs). These are industrial formulations containing ingredients not typically used in home cooking, such as gums, thickeners, high-intensity sweeteners, and flavors. Flavored dairy yogurts, along with most plant-based alternatives, are classified as UPFs.
Why Plant-Based Yogurt Requires More Processing
The fundamental difference between dairy and plant-based yogurts lies in their protein structure. The casein in dairy milk creates a natural gel network during fermentation, which provides its thick, creamy texture. Plant-based milks, such as those made from almonds, oats, or coconut, lack these proteins. Consequently, manufacturers must employ additional processing steps and ingredients to achieve a comparable texture and stability. These additives and techniques are what push most commercial versions firmly into the highly processed or ultra-processed category.
Common ingredients and processes include:
- Thickeners and Stabilizers: Gums (like xanthan gum or guar gum), starches, and pectin are frequently added to increase viscosity and prevent the separation of liquid and solids.
- Fortification: Many plant-based yogurts are fortified with vitamins and minerals like calcium, vitamin D, and B12, which are naturally present in dairy but lacking in plant sources. The addition of these nutrients, while beneficial, is still considered a processing step.
- Sweeteners and Flavors: Since plant-based milks lack the natural sugars (lactose) of dairy, added sugars, natural flavors, or artificial sweeteners are often used to create a familiar taste.
- High-Shear Mixing: Industrial machinery is used to thoroughly blend and homogenize ingredients, ensuring a smooth, lump-free product.
Are There Less Processed Options?
Yes. While the majority of store-bought varieties are highly processed, consumers can find minimally processed alternatives. These are typically homemade or from smaller, specialized brands that use minimal ingredients. To identify a less processed option, look for products with a short ingredient list that contains whole, recognizable foods, such as nuts or seeds, water, and live cultures. Similarly, making plant-based yogurt at home from scratch allows complete control over the ingredients and processing level.
Comparison Table: Plant-Based vs. Dairy Yogurt
| Feature | Commercial Dairy Yogurt (e.g., plain) | Commercial Plant-Based Yogurt (e.g., flavored) |
|---|---|---|
| Processing Level | Minimal to ultra-processed (depending on added flavors) | Generally highly processed (ultra-processed) |
| Base Ingredients | Cow's milk, live active cultures | Plant milk (e.g., soy, almond, oat, coconut), live active cultures |
| Thickeners/Stabilizers | Not typically needed in plain versions; used in some | Routinely added (gums, starches, pectin) for texture |
| Added Sugars | Varies widely, common in flavored versions | Often added to sweeten and aid fermentation |
| Fiber Content | None | Often contains some dietary fiber from plant base |
| Protein Content | High (especially Greek yogurt) | Varies; soy is highest, coconut lowest unless fortified |
| Calcium/Vitamin B12 | Naturally high | Typically fortified; check labels for content |
| Saturated Fat | Varies with fat content (low-fat vs full-fat) | Varies; coconut-based can be high |
How to Make a Healthier Choice
Making an informed decision about plant-based yogurt involves looking beyond the "plant-based" label. Here are key factors to consider when choosing a product:
- Check the ingredients list: Look for fewer, more recognizable ingredients. Prioritize brands that list whole food sources as the base, like cashews or soy, rather than isolated starches or proteins. For a truly minimally processed option, consider making your own at home using a reliable recipe and starter culture.
- Be aware of added sugar: Flavored yogurts often contain significant amounts of added sugar. Opt for plain, unsweetened versions and add your own fresh fruit or a touch of maple syrup for sweetness. The Center for Science in the Public Interest suggests looking for no more than 2 teaspoons (9 grams) of added sugar per serving.
- Consider nutrient fortification: If you rely on yogurt for specific nutrients like calcium, check the nutrition label to ensure the product has been fortified to an adequate level. As some studies suggest, the absorption of added nutrients may not be as optimal as naturally occurring ones, so it is wise to maintain a varied diet.
- Evaluate the base: The nutritional profile of plant-based yogurt depends heavily on its base ingredient. Soy yogurt, for instance, offers more protein than oat or coconut varieties. Coconut-based yogurts can be high in saturated fat, so those monitoring their intake should be mindful.
Conclusion
While the label "plant-based" can imply a more natural product, most commercial plant-based yogurts are highly processed to mimic the texture, taste, and nutritional profile of their dairy counterparts. The use of industrial techniques and additives like gums, stabilizers, and added sugars places them in the ultra-processed category under systems like NOVA. However, this does not automatically make them unhealthy. By carefully reading ingredient labels, choosing unsweetened varieties, and considering fortification, consumers can make informed choices that align with their health and dietary goals. Ultimately, the healthiest option may depend on individual needs, but for those seeking less processing, paying close attention to the product's formulation is essential. For further information on the classification and health implications of processed foods, explore the resources available from authoritative sources like the British Nutrition Foundation.
