Defining Ultra-Processed Foods: The NOVA Classification
To understand if biscuits are ultra-processed, it is essential to first grasp the concept of food processing. The NOVA classification system categorizes foods into four groups based on the extent and purpose of their processing:
- Group 1: Unprocessed or Minimally Processed Foods. These are natural foods, like fresh vegetables, fruits, eggs, and whole grains, which have been altered very little, if at all.
- Group 2: Processed Culinary Ingredients. These are substances like oils, sugar, and salt, derived from Group 1 foods but not meant for consumption on their own.
- Group 3: Processed Foods. These are relatively simple food products made by adding Group 2 ingredients to Group 1 foods, such as canned vegetables or certain cheeses.
- Group 4: Ultra-Processed Foods (UPFs). This is the category containing products that are manufactured from formulations of ingredients, most of which are not used in home cooking. They typically include cosmetic additives to enhance taste, texture, and shelf life. Mass-produced packaged cakes and biscuits are explicitly listed as examples of UPFs under this system.
What Makes a Biscuit 'Ultra-Processed'?
When you examine the ingredient list of a typical supermarket biscuit, you'll find a clear distinction from something you would bake at home. Industrial production involves a series of processes and ingredients designed for cost-efficiency, extended shelf life, and hyper-palatability—all hallmarks of UPFs.
Common Industrial Biscuit Ingredients
- Refined Flours: Many biscuits use refined flours like 'maida' (refined wheat flour), which has been stripped of most of its fiber and nutrients during processing.
- High Fructose Corn Syrup & Invert Sugar: These highly refined sweeteners are used for flavor and texture, but can be more harmful than regular sugar, with high fructose corn syrup rapidly spiking insulin levels.
- Hydrogenated Vegetable Oils: These fats are used to extend shelf life and are a source of trans fats, which are extremely damaging to cardiovascular health.
- Emulsifiers and Stabilisers: Additives like lecithins and mono-diglycerides are used to bind ingredients that would not normally mix, ensuring a consistent texture and increasing shelf life.
- Artificial Flavors and Colors: These are added to create a particular taste and appearance, masking the often-bland flavor profile of the base ingredients.
- Raising Agents: Beyond simple baking soda, industrial biscuits may contain raising agents combined with other chemicals, sometimes including heavy metals like aluminium, to achieve a uniform, crisp texture.
Comparison: Homemade vs. Industrial Biscuits
| Feature | Homemade Biscuit | Industrial Biscuit (UPF) |
|---|---|---|
| Ingredients | Simple and recognizable: flour, butter, sugar, eggs. | Long list of ingredients, including cosmetic additives and unrecognisable chemicals. |
| Processing | Simple, traditional baking process that you could replicate at home. | Extensive industrial processing involving chemical modification and combination of food derivatives. |
| Nutritional Profile | Varies, but is based on whole-food ingredients (even if high in fat/sugar). | Often low in essential nutrients like fiber, but high in added sugars, unhealthy fats, and sodium. |
| Purpose | To create a simple culinary treat. | To create a cheap, convenient, and shelf-stable product that is highly palatable and profitable. |
| Shelf Life | Very short, typically a few days. | Extended, thanks to added preservatives and stabilizers. |
Health Implications of Biscuits as Ultra-Processed Foods
The link between high UPF consumption and negative health outcomes is well-documented. For biscuits, the issues stem from their combination of high calories, low nutrient density, and specific industrial additives.
Risks Associated with High UPF Intake
- Obesity and Weight Gain: UPFs are often engineered to be highly palatable and calorie-dense, but not very satiating. This can lead to overconsumption and weight gain, as demonstrated in a 2019 study where participants on an ultra-processed diet consumed 500 more calories per day.
- Increased Risk of Chronic Diseases: Regular consumption of a diet high in UPFs has been linked to increased risk for heart disease, type 2 diabetes, and certain cancers. The high levels of added sugar, unhealthy fats, and salt are key contributing factors.
- Gut Health and Inflammation: The additives and lack of fiber in UPFs can disrupt the balance of gut bacteria, potentially leading to inflammation and digestive issues.
Making Better Choices and Reading Labels
Given the classification, the verdict is clear: most mass-produced biscuits are ultra-processed foods. For better health, it's not necessary to eliminate them entirely, but rather to consume them sparingly and understand what you're eating.
How to Identify a UPF Biscuit
- Read the ingredient list: Look for long lists with ingredients you wouldn't find in a home kitchen.
- Spot cosmetic additives: Be wary of terms like 'emulsifiers', 'flavors', 'colors', and 'hydrogenated oils'.
- Check for added sugars: Look for various sugar names, including sucrose, dextrose, and corn syrup, which are common in UPFs.
- Avoid aggressive marketing claims: Claims like 'low-fat' or 'fortified' can sometimes mask a product's ultra-processed nature.
Reducing Your UPF Biscuit Intake
- Choose whole foods over packaged snacks: Opt for fruit, nuts, or seeds instead of biscuits for snacking.
- Bake your own: Making your own biscuits with simple ingredients is a great way to control exactly what goes into them.
- Prioritise minimally processed options: If you buy packaged snacks, look for simpler options with shorter, more recognizable ingredient lists.
Conclusion
In conclusion, the vast majority of industrially produced, mass-market biscuits are classified as ultra-processed foods. This is due to their reliance on industrial formulations, extensive use of additives, and the alteration of base ingredients. While the occasional biscuit is unlikely to cause harm, consistently consuming a diet rich in these UPFs is associated with significant health risks. By understanding the NOVA classification, reading labels, and opting for whole-food alternatives or homemade versions, consumers can make more informed choices for their long-term health and well-being.
For more detailed information on ultra-processed foods, you can refer to the position statement by the British Nutrition Foundation, which helps clarify the science behind the classification. British Nutrition Foundation: Position Statement on the concept of ultra-processed foods (UPF)
