Food: To be or not to be
Food Definitions: The USDA’s (United States Department of Agriculture) Dietary Guidelines for American 2020-2025 does not contain a definition for ‘processed food’ and only references a few ‘processed food’ examples.
The FDA (United States Food & Drug Administration) defines ‘processed food’ as “any food other than a raw agricultural commodity and includes any raw agricultural commodity that has been subject to processing, such as canning, cooking, freezing, dehydration, or milling”.
The USDA & the FDA have no definition for ‘ultra-processed food’.
Without a standardized definition, it is difficult for individuals, health care professionals & researchers to understand the food that we eat & its impact on our health.
Using a food classification system such as NOVA, may help people make better food choices.
NOVA: In 2009, the NOVA classification system was developed by Brazilian researchers. The system was created to better understand the relationship between the levels of food processing and human health in particular to the rise in diet-related non-communicable (chronic) diseases. This classification helps in identifying the degree of alteration a food undergoes from its natural state and provides insight into its nutritional value and health implications.
NOVA divides foods into four distinct groups:
Unprocessed/minimally processed foods
Processed culinary foods
Processed foods
Ultra-processed food
Unprocessed or Minimally Foods: Unprocessed foods are those that are consumed in their natural state or with minimal alteration. This category includes fresh fruits, vegetables, nuts, seeds, whole grains, legumes, fungi, algae & whole animal-products. These single ingredient foods may be minimally processed via such methods as cleaning, drying, canning, baking, roasting, grinding, freezing, chilling, crushing, non-alcoholic fermentation, vacuum packing & boiling.
Pros: They retain their natural nutrients, plant-fiber, and antioxidants which contribute to better health outcomes, including reduced risks of chronic diseases.
Cons: They may have a shorter shelf life or require time & effort to minimally process them.
Processed Culinary Foods: Processed culinary foods are derived from unprocessed foods and are used to prepare meals containing unprocessed foods. These foods are not meant to be served or eaten as single stand alone food item. Examples of such foods are oils, fats, sugar, butter & salt.
Pros: Enhance taste and/or texture to meals prepared in a kitchen.
Cons: Potential addition of unhealthy ingredients like salt, sugar, and unhealthy fats and can contribute to health issues if consumed in excess.
Processed Foods: Processed foods are bottled or canned plant or animal products that contain two or three additional ingredients (e.g. oil, sugar/syrup or salt.) Cheese & freshly baked bread are also considered processed foods.
Pros: Extends shelf life. Enhance taste, texture, and palatability of food. Makes kitchen prep easier & adds more variety to available ingredients.
Cons: Potential for overuse, which can lead to excessive calorie intake and poorer nutritional balance. These foods often lose some of their original nutrients during processing.
Ultra-Processed Foods: Ultra-processed foods are industrial formulations typically containing five or more ingredients, including additives not commonly used in home cooking, such as colorings, preservatives, and flavor enhancers.
Examples include soft drinks, packaged snacks, store shelf-bread, cereals, processed meats (deli meats, hot dogs, bacon), fast-food meals & ready-to-eat meals.
Pros: Convenience, affordability, and long shelf life.
Cons: Often high in unhealthy fats (saturated fats, trans fats), sugars, sodium & preservatives. Low in essential nutrients. Regular consumption of ultra-processed foods is associated with increased risks of obesity, diabetes, cardiovascular diseases, some cancers & other health problems.