What is not considered ultra-processed food?

According to the NOVA food classification system, a significant portion of what we eat is not considered ultra-processed food, but rather minimally processed or whole food. Understanding these distinctions is key to making more informed dietary choices for better health and wellbeing.

Quick Summary

This article defines the different categories of food, from unprocessed to processed, using the NOVA classification system to explain what is not considered ultra-processed food. It offers clarity on how to identify and choose less processed options for a healthier diet.

Key Points

• NOVA Classification: Foods are categorized based on their level of processing, not just nutritional value, distinguishing between four key groups.

• Unprocessed and Minimally Processed Foods: These are not ultra-processed and include whole foods like fruits, vegetables, eggs, and frozen produce.

• Processed Culinary Ingredients: Items like olive oil, butter, and spices, which are derived from whole foods, are not ultra-processed.

• Processed Foods: Simple combinations of whole foods and culinary ingredients, such as cheese and freshly made bread, are not ultra-processed.

• Check Ingredients: The most reliable way to identify non-UPFs is by reading labels for a short list of recognizable, natural ingredients.

• Reduce Industrial Additives: Foods with a long list of unfamiliar ingredients like emulsifiers and flavor enhancers are typically ultra-processed.

• Focus on Whole Foods: While some fortified foods might be exceptions, prioritizing a diet rich in whole, minimally processed foods is key to healthier eating.

Understanding the NOVA Classification System

The NOVA classification system, developed by researchers in Brazil, categorizes foods based on the nature, extent, and purpose of their processing, rather than their nutritional content alone. This framework provides a clear way to understand what is not considered ultra-processed food by dividing all food and drink into four distinct groups. Ultra-processed foods (UPFs) are only one of these four categories, meaning a vast array of other items exist and should be prioritized in a healthy diet.

The Four NOVA Food Groups

1. Unprocessed or Minimally Processed Foods: These are natural foods altered very little from their original state. Processing methods are limited to simple procedures like washing, freezing, or packaging, which do not substantially change the nutritional content. The goal is to extend shelf life or make the food safer and easier to prepare.

2. Processed Culinary Ingredients: These are ingredients derived directly from Group 1 foods but are not meant to be consumed on their own. They are extracted or milled to be used in cooking to season or prepare other dishes.

3. Processed Foods: This category includes foods made by adding salt, sugar, oil, or other processed culinary ingredients to Group 1 foods. These simple combinations result in products that are more durable and palatable but are still clearly recognizable as derived from whole foods.

4. Ultra-Processed Foods (UPFs): These are formulations of industrial ingredients created by a series of industrial techniques and processes, often containing additives, emulsifiers, and flavors not found in a home kitchen. They are designed for long shelf life, convenience, and high palatability.

Examples of Foods Not Classified as Ultra-Processed

Knowing the NOVA groups helps demystify what isn't ultra-processed. Here are specific examples from the non-UPF categories that you can confidently include in your diet.

Unprocessed or Minimally Processed Foods

• Fruits and vegetables: Fresh, frozen (without added ingredients), or dried produce.
• Legumes: Dried or canned beans, lentils, and chickpeas.
• Grains: Whole grains such as brown rice, oats, quinoa, and whole wheat.
• Proteins: Fresh or frozen cuts of meat, poultry, fish, and eggs.
• Dairy: Plain milk, natural yogurt (without added sugar or flavors).
• Nuts and seeds: Raw or roasted, unsalted options.

Processed Culinary Ingredients

• Oils and fats: Olive oil, butter, and vegetable oils.
• Sugars and sweeteners: Sugar, honey, and maple syrup.
• Seasonings: Salt, herbs, and spices.

Processed Foods

• Cheeses: Natural cheeses.
• Breads: Freshly made breads with a short, simple ingredient list.
• Canned goods: Tinned vegetables or fish with minimal added salt or oil.
• Cured meats: Cured ham and salted fish.

Comparison Table: Ultra-Processed vs. Minimally Processed

Feature	Ultra-Processed Food (UPF)	Minimally Processed Food
Ingredients	Long list of industrial additives, flavors, and emulsifiers	Few, recognizable ingredients; close to original food source
Processing Level	Multiple industrial techniques used, including extrusion and molding	Minimal alterations like washing, freezing, or drying
Nutrient Density	Often low in essential nutrients like fiber, vitamins, and minerals	High in natural fiber, vitamins, and minerals
Shelf Life	Extended, often designed for months or years	Shorter, reliant on minimal preservation methods
Example	Sugar-sweetened soda, packaged cookies, instant noodles	Plain yogurt, brown rice, fresh fruit

How to Identify Non-Ultra-Processed Foods

Reading ingredient labels is the most reliable method for determining a food's processing level. A simple rule of thumb is to look for a short ingredient list with recognizable items. If the list contains ingredients you would never use in your own kitchen—such as high-fructose corn syrup, hydrolyzed proteins, or maltodextrin—it is likely ultra-processed. Conversely, products like plain yogurt, which simply lists milk and live active cultures, are minimally processed. Cooking more meals at home from scratch using whole foods is another excellent way to ensure your diet is free from UPFs.

The Role of Fortified Foods

Some foods, while technically ultra-processed, can offer nutritional benefits. For example, some fortified wholegrain breakfast cereals are categorized as UPF but contain added fiber and vitamins. The critical distinction lies in the overall dietary pattern. While an occasional fortified cereal is not the same as a sugar-laden soda, focusing on whole, unprocessed foods remains the most beneficial approach. Health bodies like HEART UK advise minimizing UPFs that are high in saturated fat, salt, or sugar, regardless of fortification. This highlights that context and nutritional quality still matter, even within the processing framework.

Conclusion

In conclusion, foods that are not considered ultra-processed encompass a broad range of items, from untouched whole foods like fresh vegetables and eggs to minimally altered foods like frozen fruit and plain yogurt. Processed culinary ingredients such as oils and spices also fall outside the UPF category, as do some simple processed foods like canned vegetables and natural cheese. By familiarizing yourself with the NOVA classification and habitually checking ingredient labels, you can confidently steer your diet towards healthier, less-processed options. This approach allows for mindful eating without completely demonizing all processed foods, focusing instead on limiting the highly industrialized formulations that are furthest removed from their natural state. Opting for whole, minimally processed foods more frequently supports a nutritionally rich and health-conscious lifestyle.

Sources

• Snackfully - What Are Non Ultra Processed Foods?
• The Guardian - Ultra-processed foods: the 19 things everyone needs to know
• Johns Hopkins Medicine - Ultra-Processed Foods: Q&A with 2 Dietitians
• Whole Food Earth - Unprocessed Food Diet: A Guide to Eating Whole, Natural Foods
• Mission Health - Processed foods that are good for you: What are they?
• HEART UK - The Cholesterol Charity - UPFs - Ultra-processed foods: can they be heart-healthy?

Frequently Asked Questions

What is the difference between processed and ultra-processed food?

Processed food involves simple alterations like adding salt, sugar, or oil to whole foods for preservation, such as cheese or canned vegetables. Ultra-processed food, however, uses industrial ingredients and multiple manufacturing steps to create a product that bears little resemblance to its natural state, often with added preservatives and flavors.

Are all processed foods unhealthy?

No, not all processed foods are unhealthy. Minimally processed foods, such as frozen vegetables, are often healthy and retain much of their nutritional value. The health impact largely depends on the degree and type of processing, with ultra-processed foods being the primary concern.

Are canned beans considered ultra-processed food?

Canned beans are typically not considered ultra-processed food. They are usually classified as a processed food, as they consist of beans, water, and sometimes a small amount of added salt for preservation.

Is natural yogurt ultra-processed?

Natural yogurt, containing only milk and live active cultures, is considered minimally processed and not ultra-processed. Flavored yogurts with added sugars, artificial sweeteners, or other additives, however, may fall into the ultra-processed category.

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

You can identify an ultra-processed food by looking for a long ingredient list that includes substances not found in a home kitchen, such as hydrogenated oils, protein isolates, or emulsifiers. A short list of whole, recognizable ingredients indicates less processing.

Are homemade meals considered ultra-processed?

No, meals cooked from scratch at home using fresh or minimally processed ingredients are not ultra-processed. Home cooking gives you full control over the ingredients, avoiding the industrial additives found in UPFs.

Can a vegan diet contain ultra-processed foods?

Yes, a vegan diet can contain ultra-processed foods. While a vegan diet based on whole foods like fruits, vegetables, and legumes is healthy, many vegan substitutes, such as 'fake meat' burgers or certain cheeses, are highly processed and fall into the UPF category.