Understanding the NOVA Classification
To understand what milk isn't ultra-processed, it's helpful to know the NOVA food classification system. Developed by Brazilian scientists, NOVA categorizes foods based on the extent and purpose of industrial processing.
- Group 1: Unprocessed or Minimally Processed Foods. These are natural foods altered very little, if at all. For milk, this would include raw milk, straight from the cow.
- Group 2: Processed Culinary Ingredients. Items like oils, sugar, and butter derived from Group 1 foods.
- Group 3: Processed Foods. Simple products made by adding a Group 2 item to a Group 1 item, such as canned vegetables with salt.
- Group 4: Ultra-Processed Foods (UPFs). Industrial formulations typically with a long list of ingredients rarely used in home cooking, including additives, stabilizers, and flavorings. Most conventional shelf-stable and heavily fortified milk alternatives fall into this category.
Minimally Processed Dairy Milk
For many, cow's milk is the go-to. However, not all dairy milk is created equal when it comes to processing. The key difference lies in the pasteurization method.
Raw Milk
Raw milk is unpasteurized and unhomogenized, meaning it has not been heated to kill bacteria. Proponents favor its natural state, while health authorities warn of potential bacterial risks. The sale of raw milk is illegal in some places, and consumers should be aware of the associated health concerns.
Pasteurized Milk (HTST)
High-Temperature Short-Time (HTST) pasteurization is the standard for most refrigerated milk. The milk is heated to a minimum of 161°F (71.7°C) for 15 seconds, killing most harmful bacteria while preserving flavor and nutrient content. This milk typically has a refrigerated shelf life of two to three weeks. Brands that use this gentler method can be identified by the label stating 'pasteurized' rather than 'ultra-pasteurized' or 'UHT'. Some organic brands specifically promote their use of HTST to maintain a less-processed profile.
Identifying Less-Processed Dairy
- Check the Label: Look specifically for "pasteurized" milk, not "ultra-pasteurized" or "UHT".
- Refrigeration: Minimally processed dairy requires continuous refrigeration and has a shorter shelf life than UHT products.
- Ingredient List: A simple dairy milk should have only one ingredient: milk.
Minimally Processed Plant-Based Milk Alternatives
While many plant-based milks are notoriously ultra-processed, finding less-processed options is possible by scrutinizing the ingredient list. The goal is to find products with the shortest, most recognizable list of ingredients possible.
Homemade Plant Milks
Creating your own nut, oat, or seed milk at home is the most direct route to avoiding ultra-processing. Recipes typically involve soaking, blending, and straining the core ingredient with filtered water and sometimes a pinch of salt for flavor. This method avoids industrial processing and additives entirely.
Store-Bought Options to Watch For
Some brands offer minimally processed plant-based alternatives. Look for milks with only two or three ingredients, such as "filtered water, almonds, sea salt". Many popular brands, however, include thickeners, gums (e.g., guar gum, carrageenan), oils, and added vitamins, pushing them into the ultra-processed category.
Comparison: HTST vs. UHT Milk
| Feature | HTST Pasteurized Milk | UHT/Ultra-Pasteurized Milk |
|---|---|---|
| Temperature | Heated to ~161°F (71.7°C) | Heated to ~280°F (138°C) |
| Heating Time | Held for at least 15 seconds | Held for 2 seconds |
| Microbial Kill | Kills most harmful bacteria | Kills more bacteria, making it nearly sterile |
| Shelf Life | Refrigerated, up to 3 weeks | Up to 6 months unopened (aseptic packaging) |
| Flavor | Retains a fresh, classic milk taste | Often has a slightly cooked or nutty flavor |
| Processing Level | Minimally processed | Ultra-processed (by some criteria) |
| Nutrient Impact | Minimal effect on vitamins | Slightly lower levels of some water-soluble vitamins |
How to Find Minimally Processed Milk
- Read the Ingredient List: This is the most crucial step. A minimal ingredient list is a strong indicator of minimal processing.
- Check Pasteurization: For dairy milk, prioritize 'pasteurized' (HTST) milk, which requires refrigeration, over 'ultra-pasteurized' (UHT) milk, which has a much longer shelf life.
- Choose Unsweetened: Added sugar is a common sign of ultra-processing in plant-based milks. Opt for unsweetened varieties.
- Look for Transparency: Reputable brands that focus on minimal processing will often highlight their methods and simple ingredient lists on their packaging. Some will even state they are 'never ultra-pasteurized'.
- Go Homemade: For those who want complete control over ingredients and processing, making your own plant-based milk at home is the best option.
The Health Implications of Ultra-Processing
While UHT milk and other UPFs are not inherently 'bad' or unsafe, studies indicate potential health concerns associated with a diet high in ultra-processed foods. These foods have been linked to an increased risk of obesity, type 2 diabetes, and other chronic conditions. By opting for less-processed alternatives, consumers can reduce their exposure to additives and focus on whole-food nutrition. [Outbound Link: For further reading on the effects of ultra-processed foods on health, see this authoritative study published in The BMJ: Ultra-processed food intake and risk of cardiovascular disease: prospective cohort study]
Conclusion
Understanding what milk isn't ultra-processed boils down to a few simple principles: check the ingredient list and be mindful of the production method. For dairy lovers, seeking HTST pasteurized milk over UHT ensures a less-processed product. For those on plant-based diets, the best options are either homemade or store-bought versions with minimal, recognizable ingredients. By making informed choices, consumers can navigate the dairy and alternative milk aisles with confidence, prioritizing wholesome, minimally-processed nutrition. The difference often lies in a few degrees of heat and a handful of extra ingredients. Making the switch can be a small but impactful step toward a healthier eating pattern.
