What Makes a Food Highly Processed?
To understand why are Cheetos highly processed, it's crucial to first define what constitutes a highly or ultra-processed food. The NOVA food classification system, developed by nutrition researchers, divides foods into four groups based on their level of processing. Unprocessed or minimally processed foods are natural or have been slightly altered without adding substances like salt or sugar. Processed culinary ingredients (like sugar and oil) and processed foods (like canned vegetables or cheese) involve some processing but are generally recognizable. Ultra-processed foods, on the other hand, are industrial formulations made almost entirely from substances extracted from whole foods, often containing multiple additives for flavor, texture, and shelf life.
The Cheetos Manufacturing Process
The journey of a Cheeto from corn to crunchy snack is a multi-step industrial process that leaves no doubt about its ultra-processed nature.
- Extrusion: The process begins with enriched cornmeal, which is mixed with water to form a batter. This mixture is then pushed through an extruder—a machine that heats the batter under pressure and forces it through a small opening. As the batter exits, the sudden drop in pressure causes the cornmeal to puff up and expand into the distinctively airy or crunchy Cheeto shape, known as a 'colette'.
- Frying or Baking: These colette pieces are then either fried in hot vegetable oil (for crunchy varieties) or baked (for Puffs or Baked Cheetos) to achieve their final texture. Both frying and baking represent significant industrial alteration from the raw ingredient.
- Seasoning: The now-cooked corn puffs are tumbled in a large rotating drum where they are coated with a blend of seasonings. This cheese seasoning is itself a highly processed mixture, containing ingredients like whey, cheddar cheese, salt, maltodextrin, and multiple artificial colors and flavors.
- Packaging: Finally, the finished, coated Cheetos are packaged, often in bags designed for a long shelf life.
Dissecting the Ingredient List
The ingredient list on a bag of Cheetos provides further evidence of its ultra-processed classification. Unlike a whole food with a short, simple list, Cheetos contain a mix of components that have been significantly modified or synthesized.
Key Ingredients and Their Role in Processing:
- Enriched Corn Meal: This isn't just ground corn. It's cornmeal that has been processed and fortified with added iron and B vitamins (niacin, thiamin mononitrate, riboflavin, and folic acid) to replace nutrients lost during processing.
- Vegetable Oil (Corn, Canola, and/or Sunflower Oil): These refined oils are extracted using industrial processes and contribute to the snack's high fat content and calorie density.
- Cheese Seasoning: This powdered blend is a chemical cocktail designed for intense flavor. It contains whey (a milk byproduct), salt, maltodextrin (a fast-digesting starch), MSG (monosodium glutamate, a flavor enhancer), and natural and artificial flavors.
- Artificial Colors: Ingredients like Yellow 6 are used to create the vibrant, unnatural orange color. These dyes are synthesized and have been a subject of health concerns.
Cheetos vs. Minimally Processed Snacks: A Comparison
| Feature | Cheetos (Ultra-Processed Snack) | Minimally Processed Snack (e.g., Roasted Nuts) |
|---|---|---|
| Ingredients | Long list including enriched cornmeal, refined oils, various additives, and artificial colors/flavors. | Short list, typically just the whole food item (e.g., almonds) and maybe salt. |
| Manufacturing | Extensive industrial process involving extrusion, frying/baking, and high-tech seasoning. | Simple process like roasting, which preserves most of the food's natural state. |
| Nutrient Density | High in calories, fat, and sodium; low in fiber and protein. | Rich in fiber, healthy fats, vitamins, and minerals. |
| Palatability | Engineered for maximum "craveability" and addictive qualities using flavor enhancers. | Flavor is derived naturally from the food itself. |
| Health Impact | Associated with higher risks of chronic diseases like obesity and type 2 diabetes when consumed frequently. | Part of a healthy diet, providing satiating and beneficial nutrients. |
Health Implications of Ultra-Processed Foods
Regular consumption of ultra-processed foods like Cheetos has been linked to a number of adverse health outcomes. Studies show these foods contribute significantly to daily caloric intake in many Western diets, often at the expense of more nutritious whole foods. The high content of salt, unhealthy fats, and refined carbohydrates, coupled with a lack of fiber, can lead to several issues. For instance, the low fiber and high refined starch content can cause rapid blood sugar spikes, potentially leading to insulin resistance over time. Additionally, some additives have raised concerns. For example, some food dyes found in Cheetos have been linked to hyperactivity in children in some studies. The high sodium content can also contribute to increased blood pressure and heart problems.
Conclusion
In conclusion, Cheetos are a prime example of an ultra-processed food, a category defined by industrial manufacturing techniques and a composition of substances extracted from whole foods, along with various additives. The extensive process of extrusion, frying, and artificial seasoning fundamentally alters the original cornmeal. As shown by the ingredients and the manufacturing method, Cheetos are far removed from their natural state, delivering high levels of fat, sodium, and calories with little nutritional benefit. While a small indulgence may not pose a significant threat, understanding the highly processed nature of Cheetos is essential for making informed dietary choices that prioritize whole, nutrient-dense foods over industrially formulated snacks. For more information on the processing classifications of various foods, consider checking out the Harvard T.H. Chan School of Public Health's guide to processed foods.
