Understanding the NOVA Classification System
To determine if a biscuit is ultra-processed, it's essential to understand the NOVA food classification system. This system, widely referenced in nutritional science, divides foods into four groups based on their level of processing:
- Group 1: Unprocessed or Minimally Processed Foods. These are natural foods altered only by processes like cleaning, grinding, or pasteurization, without adding extra substances. Examples include fruits, vegetables, fresh meat, and pasteurized milk.
- Group 2: Processed Culinary Ingredients. These are substances derived from Group 1 foods through processes like pressing or milling to be used in cooking. This group includes sugar, salt, and oils.
- Group 3: Processed Foods. These are simple products made by adding Group 2 ingredients (salt, sugar, etc.) to Group 1 foods. Examples include canned vegetables in brine and cheeses.
- Group 4: Ultra-Processed Foods (UPFs). These are industrial formulations that combine ingredients from the other groups, along with additives and substances not typically found in a home kitchen. They are often high in fat, sugar, and salt and designed for convenience and palatability.
Most commercial packaged biscuits fit into Group 4 because they are industrial formulations containing additives such as emulsifiers, artificial flavors, and preservatives to enhance taste, texture, and shelf life.
The Difference Between Homemade and Store-Bought
There is a significant distinction between a biscuit made at home and one bought from a store. A homemade biscuit, for instance, might consist of simple, natural ingredients like flour, butter, milk, and salt. While the ingredients are processed to a degree (Group 2 culinary ingredients mixed with Group 1 flour), the final product does not undergo extensive industrial techniques or contain additives exclusive to manufacturing. Thus, a homemade biscuit is not considered ultra-processed, even if it can still be high in fat and sugar.
In contrast, store-bought biscuits typically involve complex manufacturing processes and a long list of ingredients. These often include additives like raising agents, high-fructose corn syrup, modified starches, and artificial flavorings that extend shelf life and improve palatability at an industrial scale. It is this industrial formulation and use of additives that defines them as ultra-processed.
Homemade vs. Commercial Biscuits: A Comparison
| Feature | Homemade Biscuits | Commercial Store-Bought Biscuits |
|---|---|---|
| Processing Level | Minimally processed (using culinary ingredients) | Ultra-processed (industrial formulation) |
| Key Ingredients | Flour, butter, milk, salt, natural flavorings | Flour, sugar, modified oils, additives (emulsifiers, stabilizers, flavorings) |
| Additives | Generally none | Common additives like emulsifiers, artificial flavors, and preservatives |
| Nutritional Profile | Control over ingredients; can be made healthier | Often high in sugar, salt, and unhealthy fats |
| Convenience | Requires time and effort to prepare | Ready-to-eat and highly convenient |
| Taste | Fresh, customizable, and often richer flavor | Consistent flavor profile, sometimes artificial |
| Shelf Life | Short, perishable | Long shelf life due to preservatives |
How to Identify an Ultra-Processed Biscuit
Learning to read ingredient labels is the most effective way to identify ultra-processed biscuits. Look for key indicators of industrial processing:
- Complex Ingredients: The presence of substances you wouldn't use in your own kitchen, such as hydrolyzed proteins, modified starches, or hydrogenated oils.
- Long Ingredient Lists: A very long list of ingredients is a common sign of ultra-processing, as manufacturers add multiple compounds to achieve desired properties.
- Additives: Watch for specific additives listed by name, such as emulsifiers (e.g., lecithin), preservatives, thickeners, or artificial colors and sweeteners.
Making Better Choices
For those looking to reduce their intake of ultra-processed foods, there are several alternatives to consider:
- Bake at Home: This gives you complete control over ingredients, allowing you to use wholesome flour, real butter, and natural sweeteners.
- Choose Healthier Store-Bought Options: Some smaller brands or 'health food' stores may offer biscuits made with minimal, recognizable ingredients. Always check the label carefully.
- Opt for Minimally Processed Snacks: If you're craving a snack, consider swapping a biscuit for a handful of nuts, a piece of fruit, or plain yogurt. These are typically unprocessed or minimally processed foods.
Conclusion
In conclusion, the simple answer to "are all biscuits ultra-processed?" is no, but the vast majority of commercially produced, packaged biscuits are. The key differentiator is the extent of industrial processing and the inclusion of additives and ingredients not used in traditional home cooking. By understanding the NOVA classification and scrutinizing ingredient labels, consumers can make more informed choices about the biscuits they choose to eat. Whether you choose to bake at home or seek out more minimally processed alternatives, a mindful approach is the best way to navigate the world of processed foods.
