Understanding the NOVA Classification System
The NOVA classification system is a widely used framework that categorizes foods into four groups based on their level of industrial processing. This system helps differentiate between foods that are simply processed and those that are ultra-processed. The classification is key to understanding what makes certain milks fall into the latter category.
The Four NOVA Food Groups
- Group 1: Unprocessed or minimally processed foods. These are natural foods altered only slightly through processes like pasteurization, chilling, or drying, without adding salt, sugar, or fats. Examples include pasteurized fresh milk or simple water.
- Group 2: Processed culinary ingredients. These are substances like oils, sugar, and salt, derived from Group 1 foods through processes like pressing, milling, or refining. They are used in cooking but not consumed alone.
- Group 3: Processed foods. These are relatively simple products made by adding Group 2 ingredients to Group 1 foods, like canned vegetables or basic cheeses. The purpose is to increase the durability or enhance palatability.
- Group 4: Ultra-processed foods (UPFs). These formulations contain substances not used in home cooking, including thickeners, emulsifiers, flavorings, and industrial sugars. They are often convenient, highly palatable, and have a long shelf-life, created to displace fresh foods.
Dairy Milk: The Processing Spectrum
Not all dairy milks are created equal when it comes to processing. While basic pasteurization is considered minimal processing, other dairy products cross the line into the ultra-processed category.
Minimally Processed Dairy Milks
Fresh, pasteurized cow's milk, whether full-fat, semi-skimmed, or skimmed, is considered minimally processed (Group 1). Pasteurization involves heating the milk to a specific temperature for a short period to kill harmful bacteria, ensuring safety without significantly altering its core composition. This is a crucial distinction from more intensive industrial methods.
Ultra-Processed Dairy Milks
Several common dairy products are classified as ultra-processed:
- Flavored Milks: Products like chocolate or strawberry milk typically contain added sugars, flavorings, and thickeners such as carrageenan or other hydrocolloids. These additives push them into the UPF category.
- Sweetened Condensed Milk: This product is created by removing water from milk and adding a large amount of sugar, making it a classic example of an ultra-processed dairy product.
- UHT (Ultra-High Temperature) Milk: While the UHT process itself (heating to very high temperatures for a few seconds) is an industrial process, whether it makes milk ultra-processed depends on the specific product. Standard, plain UHT milk is often considered less processed than a flavored version. However, many shelf-stable milks contain additives to maintain texture and shelf life, qualifying them as UPFs. A plain UHT milk without additives is different from a UHT milk with added thickeners.
Plant-Based Milks: The Ultra-Processed Default
For many, plant-based milks are viewed as a healthier alternative, but the vast majority of commercial options are ultra-processed. This is primarily due to the industrial techniques and added ingredients used to mimic the sensory qualities of dairy milk and ensure a long shelf-life.
Common Ultra-Processed Plant-Based Milks
- Oat Milk: The process of turning oats into a milky liquid involves grinding, enzymatic treatment, and filtration. Most commercial versions then add thickeners (like gums), oils (rapeseed, sunflower), and stabilizers to achieve a creamy texture and prevent separation. Sweetened versions add more sugar.
- Almond Milk: Made from almonds, water, and various additives, commercially sold almond milk often contains emulsifiers, gums, and salt to improve texture and stability. Unsweetened, unflavored versions with fewer ingredients can be less processed, but still typically contain stabilizers.
- Soy Milk: While soy milk has a naturally high protein content similar to dairy milk, many store-bought options are fortified and include thickeners and flavorings that place them in the UPF category.
- Other Nut/Seed Milks: Cashew, hemp, and rice milks all commonly rely on a cocktail of additives to achieve the desired consistency and shelf-stability, making them ultra-processed.
How to Identify Ultra-Processed Plant-Based Milks
The best way to identify a UPF milk is to read the ingredient label. Look for a long list of ingredients and be cautious of items that are not simple foods or water. Common additives include:
- Gellan gum, guar gum, xanthan gum (thickeners/stabilizers)
- Emulsifiers like lecithin
- Added oils such as rapeseed or sunflower oil
- Added sugars, syrups, or artificial sweeteners
- Natural and artificial flavorings
Health Implications of Ultra-Processed Milks
The health debate surrounding UPFs is ongoing, but concerns exist about their impact on diet and health. While some fortified plant-based milks can be a source of nutrients, the overall pattern of UPF consumption is linked to a higher risk of obesity and chronic diseases. The high sugar content in many flavored milks is a well-established concern, regardless of the processing level. Furthermore, some studies suggest certain additives, like specific gums, might affect gut health. However, the key takeaway is that nutritional value can vary significantly even within the UPF category, and the overall diet matters most. For instance, an unsweetened, fortified oat milk with a stabilizer might be a better choice than a sugar-loaded chocolate milk, even if both are technically UPFs.
Comparison of Milk Processing Levels
| Feature | Fresh Pasteurized Dairy Milk | Flavored Dairy Milk | Commercial Plant-Based Milk | Homemade Plant-Based Milk |
|---|---|---|---|---|
| NOVA Category | Group 1 (Minimal) | Group 4 (Ultra-Processed) | Group 4 (Ultra-Processed) | Group 1 (Minimal) |
| Processing Level | Low (pasteurization for safety) | High (additives, sugar, pasteurization) | High (industrial fortification, additives, stabilization) | Very Low (soaking, blending, straining) |
| Key Ingredients | Milk | Milk, sugar, flavorings, thickeners, stabilizers | Base (oats, almonds, soy), water, stabilizers, emulsifiers, oils, added sugars (optional), fortification | Base (nuts, seeds, grains), water |
| Shelf-Life | Short (typically <10 days) | Medium to Long (UHT versions can last months) | Long (UHT versions can last months) | Very short (1-4 days) |
| Nutrient Fortification | No | Often fortified for marketing purposes | Common (calcium, vitamin D, B12), but some nutrients degraded by heat | No (unless done at home) |
| Additives | None | Yes (e.g., carrageenan, flavorings) | Yes (e.g., gums, oils, emulsifiers) | None |
How to Choose Less-Processed Milks
To navigate your milk choices towards less-processed options, consider these practical steps:
- Read the Ingredients: Always check the ingredient list. The fewer the ingredients, the less processed the product is likely to be. Prioritize products with ingredients you recognize and would use in your own kitchen.
- Opt for Unsweetened Varieties: Added sugars are a key indicator of ultra-processing. Choosing unsweetened plant-based milks or plain pasteurized dairy milk is a healthier choice.
- Choose Fresh Over Shelf-Stable (Plain): For dairy milk, fresh pasteurized options are less processed than UHT shelf-stable versions, especially if no additives are present. This also holds true for some refrigerated plant-based milks compared to their shelf-stable counterparts, though ingredients still vary.
- DIY Plant-Based Milks: For the least processed plant-based milk, consider making your own at home using only the base ingredient and water. While more time-consuming, it guarantees no unwanted additives.
The Role of Context
It is important to remember that not all ultra-processed foods are nutritionally identical. As the British Heart Foundation points out, a low-fat fortified plant-based milk may still offer some nutritional benefits, whereas a sugary, flavored milk is less beneficial. The overall diet is the most significant factor for long-term health. The ultra-processed label serves as a guide, encouraging consumers to be more mindful of what they consume and to prioritize whole foods when possible. The Nova classification, while useful, is a broad tool, and individual products must be assessed on their own merit, especially their ingredient list.
Conclusion
The question of which milks are ultra-processed? reveals a clear distinction between most commercially produced plant-based milks and flavored dairy milks, which are typically ultra-processed due to added ingredients, versus minimally processed fresh pasteurized dairy milk. The industrial processes and additives used in ultra-processed milks aim to enhance flavor, texture, and shelf life, aligning with the NOVA Group 4 criteria. Making informed decisions involves reading labels, understanding the purpose of added ingredients, and considering the overall context of your diet. Prioritizing minimally processed options like fresh milk or simple homemade alternatives can reduce your intake of unnecessary additives and added sugars.
For more information on the NOVA food classification system, refer to this detailed document from the Food and Agriculture Organization of the United Nations: The NOVA food classification system: an introductory document.
