Ultra-processed foods: Five “healthy” items that still make the NOVA Group 4 list

The term “ultra-processed food” has come up more often in nutrition discussions in recent years. Many people assume it only refers to fast food and packaged snacks, but some products that look healthy can also fall into the ultra-processed category.

According to EatingWell, in a report published Monday (Feb. 16) local time, ultra-processed foods are commonly classified using the NOVA system, which divides food into four groups based on how much it has been processed.

The fourth group, known as ultra-processed foods, typically contains many additives such as sweeteners, emulsifiers, flavorings, stabilizers and other ingredients rarely used in home kitchens.

Some nutrition experts say ultra-processed foods do not always need to be avoided entirely. Certain products can still provide important nutrients and help people meet daily needs—if chosen carefully. First, protein powder.

“Protein powder is protein that has been separated from its original source, such as milk or peas, through processing,” said dietitian Sarah Anzlovar, M.S., RDN, LDN.

Protein powder is considered ultra-processed, even though it is popular among people who pursue healthy lifestyles.

She noted that ingredient lists vary widely between products. Some protein powders contain significant amounts of added sweeteners, flavors and stabilizers, so consumers are advised to read labels before buying.

“Look for products that have been third-party tested by a reputable organization to help ensure the product’s safety and effectiveness,” she said.

Second, plant-based milk such as soy milk and almond milk. These products often contain emulsifiers and added sugar, placing them in the ultra-processed group. Even so, fortified versions can still serve as sources of calcium, vitamin D and other minerals for people following plant-based diets.

“Plant-based foods like soy milk and tofu fall into the category of ultra-processed foods, even though they are high-quality, nutrient-rich choices for people with food allergies, dietary restrictions or vegan/vegetarian preferences,” said another dietitian, Lauren Harris-Pincus, M.S., RDN.

Third, flavored tofu. Plain tofu is generally considered a processed food, but flavored, smoked or heavily fried varieties with multiple added ingredients can be classified as ultra-processed.

“Consider choosing plain tofu and seasoning it yourself,” Harris said.

Fourth, canned beans in sauce. Canned beans without added sauce are typically considered processed foods. But once sauces and added sugar are included, the product may be categorized as ultra-processed.

Fifth, yogurt with added sugar. Some yogurt products contain relatively high amounts of added sugar.

The American Heart Association recommends limiting daily intake of added sugars. Consumers are therefore encouraged to choose unsweetened yogurt, or mix plain yogurt with a small portion of sweetened yogurt to balance flavor while keeping sugar intake more controlled.

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