Unpacking the 'Natural' Label: What's in Back to Nature Cookies?
Back to Nature markets itself as a provider of snacks made with "honest-to-goodness ingredients" and no high-fructose corn syrup, artificial flavors, or hydrogenated oils. This positioning appeals to health-conscious consumers. However, a closer look at the nutritional information and ingredients reveals a more complex picture. Key ingredients often include cane sugar, brown rice syrup, and various oils. While these are plant-based, their inclusion in high quantities can impact overall healthfulness. The presence of added sugars and refined flours, for example, is a significant factor to consider.
The Role of Sugar and Sweeteners
Back to Nature cookies use cane sugar and brown rice syrup as sweeteners. A single serving (2 cookies) of Classic Creme cookies contains 10 grams of total sugars, with 10 grams of added sugars, which is 20% of the recommended daily value. The chocolate chunk variety contains 9 grams of total sugars and 9 grams of added sugars. For context, the American Heart Association recommends limiting added sugar to about 25 grams per day for women and 36 grams for men. A single serving of some Back to Nature cookies can account for a significant portion of this daily limit. The high sugar content, even from 'natural' sources, contributes to high-calorie density and can lead to health issues if consumed in excess.
Analyzing the Fats and Oils
The company proudly states that its cookies contain no hydrogenated oils, which is a definite plus. However, they often use a combination of palm and safflower oils. While these oils are plant-based, they are often highly refined. Some sources indicate that certain refined oils can contain small amounts of unhealthy trans fats due to high-temperature processing. The saturated fat content can also be a concern. For instance, the Golden Creme Sandwich cookies contain 2 grams of saturated fat per serving, and the Double Creme cookies contain 3.5 grams. Excessive saturated fat intake can negatively affect heart health.
The Issue with Processing
The term "natural" doesn't mean unprocessed. The Environmental Working Group (EWG) has flagged some Back to Nature cookies as "unhealthy ultra-processed food". Ultra-processed foods are linked to a higher risk of health problems like heart disease, obesity, and type 2 diabetes. The processing involves multiple steps and ingredients that go beyond what is found in a home kitchen. Even with "cleaner" ingredients, the end product remains an energy-dense, nutrient-poor item intended for indulgence, not a staple of a healthy diet. This moderate to high degree of processing means the cookies, despite their branding, should not be considered a health food.
Comparison Table: Back to Nature vs. Other Cookies
| Feature | Back to Nature Cookies | Conventional Oreos | Homemade Oatmeal Cookies |
|---|---|---|---|
| Ingredients | Cane sugar, unbleached wheat flour, palm/safflower oil, brown rice syrup, soy lecithin | Sugar, enriched flour, palm/canola oil, high fructose corn syrup, artificial flavor | Oats, whole wheat flour, brown sugar, butter, eggs |
| Processing Level | Moderate to High, classified as ultra-processed | High, often containing numerous synthetic ingredients | Low, made with whole, unprocessed ingredients |
| Added Sugar | Relatively high per serving (e.g., 9-10g) | Can be higher, depending on the variety | Varies greatly based on recipe, often controllable |
| Fiber Content | Low, often 1g or less per serving | Very low | Can be high, thanks to whole grain oats |
| Health Perception | Marketed as natural and plant-based, creating a 'healthier' illusion | Generally perceived as an indulgent treat | Perceived as healthier and more wholesome |
Making Healthier Choices
Opting for cookies made at home with whole-food ingredients is the most effective way to control sugar, fat, and processing levels. However, for a convenient, store-bought option, considering the nutritional label is paramount. Look for lower sugar content, higher fiber, and shorter ingredient lists. Brands that use whole grains, nuts, and seeds can offer more nutritional value. Back to Nature cookies are an improvement over products with artificial additives and high fructose corn syrup, but they are still treats and should be consumed in moderation.
Conclusion
In conclusion, while Back to Nature cookies avoid certain artificial ingredients and hydrogenated oils, they are not genuinely healthy foods. Their high sugar and calorie content, along with the moderate to high level of processing, means they are best treated as occasional treats rather than daily snacks. The branding can give a false sense of healthfulness, so it's important for consumers to read the nutritional facts and ingredient lists carefully. For truly healthy snacks, whole foods are always the best option. Back to Nature offers a "better-for-you" alternative to some mainstream cookies, but the term "healthy" remains a stretch.
For more information on decoding food labels and understanding food processing, you can consult reputable sources like the EWG's Food Scores database.
Note: The EWG classifies some Back to Nature cookies as unhealthy ultra-processed foods.
Frequently Asked Questions
Why are Back to Nature cookies considered ultra-processed? Some Back to Nature products are classified as ultra-processed by groups like the EWG due to the number of ingredients and steps involved in their manufacturing, even if those ingredients are from plant-based or 'natural' sources. This classification is linked to health risks from over-consumption.
Are Back to Nature cookies vegan? Most Back to Nature cookies are plant-based, meaning they contain no animal products like dairy or eggs. However, the ingredient list should always be checked, as some products, like the Honey Graham Sticks, contain honey, which is not considered vegan by strict definitions.
Do Back to Nature cookies contain high fructose corn syrup? No, the company explicitly states that its products do not contain high fructose corn syrup. They use cane sugar and brown rice syrup as sweeteners instead.
Are Back to Nature cookies low in sugar? No, a single serving of Back to Nature cookies contains a relatively high amount of sugar, with some varieties having 9-10 grams of added sugar. This represents a significant portion of the recommended daily added sugar intake.
Are these cookies better for you than Oreos? While some consumers feel Back to Nature cookies taste higher quality and less artificial than Oreos, they are still considered a treat. They often have slightly less sugar and avoid certain artificial additives, but may still be high in fat and calories.
Can kids eat Back to Nature cookies? Yes, kids can have them as an occasional treat. However, due to the high sugar and processed nature, they should not be a regular part of a child's diet. Healthier snacks for children include fruits, vegetables, and homemade baked goods.
Does "plant-based" mean a snack is healthy? No, "plant-based" simply means the ingredients are derived from plants and do not include animal products. It does not guarantee low sugar, low fat, or minimal processing. Sugar, refined oils, and flours are all plant-based but not necessarily healthy in large quantities.
