Understanding Ultra-Processed Foods and the NOVA Classification
To understand why fish sticks are categorized as ultra-processed, it is essential to first understand the NOVA food classification system. This system, widely used in food and nutrition research, divides all foods into four groups based on the nature, extent, and purpose of their industrial processing.
- Group 1: Unprocessed or minimally processed foods. These are foods in their natural state or have been slightly altered without adding substances like oil, salt, or sugar. Examples include fresh fruits, vegetables, eggs, milk, and fish fillets.
- Group 2: Processed culinary ingredients. These are substances derived directly from Group 1 foods through processes like pressing, milling, or refining. Think of olive oil, butter, salt, and sugar.
- Group 3: Processed foods. These are relatively simple products made by adding Group 2 ingredients to Group 1 foods. Examples include canned vegetables, freshly baked bread, and some cheeses.
- Group 4: Ultra-processed foods (UPFs). This group includes industrial formulations made predominantly from substances extracted from foods, along with cosmetic additives like flavors, colors, emulsifiers, and thickeners. The ingredients are often not used in home cooking.
Frozen fish sticks, with their long list of industrial ingredients and multi-stage manufacturing process, fit squarely into this last category.
The Anatomy of a Frozen Fish Stick
Let's take a closer look at the typical commercial fish stick and its components, comparing it to a fresh fish fillet.
- Fish Content: While fresh fish is a minimally processed food, the fish in a commercial fish stick is often a minced mixture of fish fillets and trimmings (like pollock or cod), rather than a single, whole piece of fish. This minced fish is processed and reshaped before being coated.
- Breading and Coating: The crunchy coating on a fish stick is far from a simple homemade breading. It typically contains refined wheat flour, modified starches, multiple oils (often canola oil), and various seasonings and powders. These ingredients are used to create a consistent texture, flavor, and appearance.
- Additives: The inclusion of numerous additives is a key indicator of ultra-processing. Fish stick ingredients often include flavor enhancers (like soy sauce powder), chemical leaveners (like baking powder), and moisture retainers (like sodium phosphate). Preservatives are also added to extend shelf life.
- Pre-Frying: The convenience of a frozen fish stick is achieved through pre-frying, usually in an unhealthy polyunsaturated fat or vegetable oil. This adds calories and fat content and can lead to the formation of potentially harmful compounds at high temperatures.
Ultra-Processed vs. Processed Fish: A Comparison Table
To highlight the differences, let's compare a standard frozen fish stick to a minimally processed alternative, like canned tuna.
| Feature | Commercial Frozen Fish Sticks (UPF) | Canned Fish (Processed) |
|---|---|---|
| Fish Form | Minced fish trimmings, re-formed into a uniform shape. | Whole or filleted pieces of fish (e.g., tuna, salmon). |
| Ingredients | Long list of ingredients including refined flour, modified starches, vegetable oils, and numerous additives. | Typically fish, water or oil, and salt. |
| Purpose | Designed for convenience, hyper-palatability, and long shelf-life. | Extended shelf life and preservation of a whole food. |
| Nutritional Profile | Often higher in salt, fat, and calories from refined carbs. Nutrients are less bioavailable. | High in protein, omega-3s, and other nutrients. Can be high in sodium, but quality is more intact. |
| Preparation | Needs cooking from frozen. | Ready to eat or can be added to dishes. |
Navigating the Supermarket for Less Processed Options
While most mass-market frozen fish sticks are UPFs, not all processed fish products are created equal. You can make healthier choices by paying close attention to labels and opting for products with fewer ingredients and less intensive processing.
Tips for choosing less processed fish options:
- Check the ingredients list: If the list is long and contains items you wouldn't use in a home kitchen (e.g., modified starches, emulsifiers, complex seasonings), it's likely an ultra-processed product.
- Look for whole fish fillets: Some premium brands of frozen fish fingers or fillets use whole, recognizable pieces of fish rather than minced or reformed fish.
- Consider homemade: Making your own fish sticks from fresh or minimally processed frozen fish fillets is the best way to control all ingredients, seasonings, and cooking methods.
- Assess the coating: Look for simple coatings, such as those made with whole-grain breadcrumbs, and check for unnecessary additives and excessive sodium.
- Shop the perimeter: Focus on the outer aisles of the supermarket where fresh and minimally processed foods like seafood, produce, and dairy are typically located.
The Nuanced Health Perspective
While identifying fish sticks as ultra-processed is straightforward, the health implications are more complex. Not all UPFs are the same, and some may fit into a balanced diet in moderation. A child who eats fish sticks once in a while is not necessarily at a high risk. However, concerns arise from the cumulative effect of diets high in UPFs. The issue is not just the processing but the typical ingredients and nutritional profile—high in salt, fat, and refined carbs, and low in fiber and beneficial nutrients—that are common in many ultra-processed products. The British Nutrition Foundation has noted that fish fingers can still be part of a balanced diet, emphasizing moderation and mindful consumption.
Conclusion
Yes, most commercially produced frozen fish sticks are considered ultra-processed food based on the NOVA classification system due to their industrial formulation, use of cosmetic additives, and extensive manufacturing processes. The health concerns associated with fish sticks and other UPFs stem from their typical nutritional profile—high in salt and often-unhealthy fats—rather than just the act of processing itself. Consumers can make more informed decisions by reading ingredient labels, choosing brands that use whole fish fillets, and considering making homemade versions to minimize processing and control nutritional content. While not all UPFs are inherently 'bad', prioritizing whole and minimally processed foods remains the best strategy for overall health.
