What is considered processed food in Canada?

According to a 2020 study, nearly half of Canadians' daily calorie intake comes from ultra-processed foods. Defining what is considered processed food in Canada is complex, as it includes everything from washed vegetables to industrial snacks.

Quick Summary

This article explains the Canadian definition of processed food, distinguishing between minimally, processed, and ultra-processed items based on the internationally recognized NOVA classification system. It provides examples for each category to help consumers make more informed dietary choices.

Key Points

• NOVA System: Canada uses the NOVA classification to categorize food by processing level, not just nutrition.

• Not All Processing is Bad: Minimal processing, like freezing vegetables, can be part of a healthy diet.

• Ultra-Processed Food: These are industrial formulations with many additives, linked to negative health outcomes.

• Read Labels: A long ingredient list with unfamiliar additives is a sign of an ultra-processed food.

• Front-of-Package Symbols: New Canadian symbols highlight packaged foods high in saturated fat, sugar, or sodium.

• Healthy Choices: Focusing on whole or minimally processed foods is key to reducing ultra-processed intake.

Understanding the Spectrum of Food Processing in Canada

When we hear the term 'processed food,' many of us immediately think of unhealthy junk food. However, in Canada and internationally, food processing exists on a broad spectrum, ranging from simple alterations for convenience to highly intensive industrial transformations. The key to understanding this is the NOVA classification system, which is widely used in Canada for nutritional research and policy considerations, including informing the 2019 Canada's Food Guide. This system groups foods by the extent and purpose of their industrial processing, not their nutritional value alone.

The Four NOVA Food Groups

The NOVA system provides a clear framework for categorizing all food and drink products into four distinct groups. This helps consumers and researchers differentiate between minimally altered whole foods and heavily modified industrial products.

1. Unprocessed or Minimally Processed Foods: These are foods that are in their natural state or have been slightly altered without the addition of ingredients like salt, sugar, or fats.

   • Examples: Fresh or frozen fruits and vegetables, milk, eggs, fresh meats, legumes, grains, and nuts.
   • Processing: Actions include washing, freezing, pasteurizing, or removing inedible parts to preserve or prepare them for storage or consumption.

2. Processed Culinary Ingredients: These are substances derived from Group 1 foods or from nature by processes like pressing, milling, refining, and grinding. They are meant for use in preparing meals at home, not for consumption on their own.

   • Examples: Vegetable oils, butter, sugar, honey, and salt.

3. Processed Foods: These are industrial products made by combining foods from Group 1 with substances from Group 2 (like salt, sugar, or oil). The purpose is to increase their durability and make them more palatable.

   • Examples: Canned vegetables in brine, canned fish, cheeses, and artisanal breads.

4. Ultra-Processed Food and Drink Products: This group is at the far end of the spectrum and includes industrially formulated products with five or more ingredients. They contain a high number of additives that are rarely used in home cooking, such as preservatives, emulsifiers, sweeteners, and artificial colors and flavors.

   • Examples: Soft drinks, packaged cookies and snacks, sweetened cereals, mass-produced breads, and frozen dinners.

The Health Implications of Ultra-Processed Foods

While processed foods in Groups 1-3 can be part of a healthy diet, the consumption of ultra-processed foods (Group 4) is a significant public health concern in Canada. Studies have linked a higher intake of ultra-processed foods to various negative health outcomes, including:

• Higher risk of chronic conditions such as obesity, diabetes, and heart disease.
• Poor overall diet quality, as these foods often displace more nutritious items.
• Increased consumption of excess sodium, sugars, and saturated fats.
• Potential links to mental health issues like anxiety.

Making Informed Choices with the Food Label

Health Canada regulates food labeling to help consumers make informed choices. The Nutrition Facts table (NFt) on packaged foods lists key nutrients and ingredients, which are ordered by weight. Recently, Canada introduced a mandatory Front-of-Package (FOP) nutrition symbol for foods and beverages high in saturated fat, sugar, or sodium. This symbol acts as a quick visual indicator to help Canadians identify products that should be consumed in moderation. A food product's ingredient list is particularly revealing for identifying ultra-processed items. If you see numerous ingredients you wouldn't use in your own kitchen—such as hydrogenated oils, high-fructose corn syrup, or a long list of chemical-sounding additives—it is likely ultra-processed.

A Comparison of Processed vs. Ultra-Processed Foods

Feature	Processed Foods (e.g., Canned beans, Cheese)	Ultra-Processed Foods (e.g., Soft drinks, Packaged cookies)
Processing Goal	Preservation, fermentation, or flavour enhancement of whole foods.	Creation of new, convenient, and highly profitable products with appealing sensory properties.
Ingredient Complexity	Typically made with a few simple ingredients from NOVA Group 1 and 2.	Formulated with five or more ingredients, including many industrial additives.
Nutrient Profile	Can be part of a balanced, nutritious diet when consumed in moderation.	Often high in calories, salt, sugar, and fat; low in essential nutrients and fiber.
Additives	Uses minimal additives, often for preservation.	Contains a wide range of cosmetic additives like artificial flavours, colours, and emulsifiers.
Convenience	Offers some convenience while retaining nutritional integrity.	Designed to be ready-to-eat or heat, offering maximum convenience.
Label Reading	Ingredients are straightforward and recognizable.	Ingredient list is often long and contains many unpronounceable or unfamiliar items.

Conclusion: Navigating the Canadian Food Landscape

Understanding what is considered processed food in Canada involves recognizing the nuances of the NOVA classification system, not just viewing food as 'processed' or 'unprocessed.' While minimally processed foods like frozen vegetables and canned tuna can be healthy and convenient additions to a diet, a high intake of ultra-processed foods is linked to negative health outcomes. By focusing on whole, unprocessed foods and using ingredient labels and the new FOP symbols to identify and limit ultra-processed items, Canadians can make more informed and healthier dietary decisions. The key is to see processing as a spectrum and to prioritize choices that have undergone the least amount of industrial transformation.

How to Reduce Ultra-Processed Food Consumption

For those looking to improve their diet, reducing ultra-processed food intake is a great place to start. Here is a brief guide on how you can achieve that:

• Read ingredient lists: Check for unfamiliar ingredients or additives; if the list is long, it's likely ultra-processed.
• Prioritize whole foods: Build meals around unprocessed or minimally processed foods like fresh produce, lean meats, and legumes.
• Cook from scratch: This gives you complete control over ingredients, including salt and sugar.
• Embrace minimally processed options: Use healthy, minimally processed foods like frozen fruits or canned beans for convenience.
• Beware of marketing claims: Don't be fooled by labels like 'natural' or 'healthy' on ultra-processed products; check the ingredient list first.
• Focus on beverages: Swap soft drinks and sweetened juices for water, unsweetened tea, or milk.

Additional Resources

For further information on healthy eating and food processing in Canada, consult the official guidance provided by Health Canada and Statistics Canada:

• Canada's Food Guide: [https://food-guide.canada.ca/en/]
• Consumption of ultra-processed foods in Canada: [https://www150.statcan.gc.ca/n1/pub/82-003-x/2020011/article/00001-eng.htm]

Frequently Asked Questions

What is the NOVA system and how is it used in Canada?

The NOVA system is an internationally recognized food classification system that groups foods into four categories based on the extent and purpose of their industrial processing. It has been used by Statistics Canada for dietary research and informs Health Canada's recommendations, such as in the 2019 Canada's Food Guide.

Are all processed foods unhealthy?

No, not all processed foods are unhealthy. Minimally processed foods like frozen vegetables, canned beans, or pasteurized milk can be convenient and nutritious. The health concern is primarily with ultra-processed foods, which are heavily altered and contain many industrial additives.

How can I tell if a food is ultra-processed?

Ultra-processed foods typically have a long ingredient list that includes many industrial additives not found in a home kitchen, such as hydrogenated oils, modified starches, and artificial flavors. They often come ready-to-eat or heat, like soft drinks, packaged snacks, and frozen meals.

What are some examples of minimally processed foods in Canada?

Minimally processed foods include items like frozen fruits and vegetables, bagged salad mixes, dried herbs, roasted nuts, and pasteurized milk. These have undergone minimal processing to increase their shelf life or for convenience, without adding unhealthy ingredients.

What is the new Front-of-Package (FOP) labeling in Canada?

Health Canada has introduced a mandatory FOP nutrition symbol for packaged foods high in saturated fat, sugar, or sodium. This symbol provides a quick visual cue to help consumers identify products that should be limited as part of a healthy diet.

Is cheese a processed food?

Yes, cheese is typically classified as a processed food under the NOVA system. It is made by adding ingredients like salt to minimally processed milk and undergoing fermentation, which is a mild form of processing. It is not considered ultra-processed.

How does Canada's Food Guide address ultra-processed foods?

The 2019 Canada's Food Guide recommends limiting the consumption of 'highly processed foods and drinks' that contribute excess sodium, sugars, or saturated fats. It encourages building meals around unprocessed or minimally processed foods.