What Exactly Are Ultra-Processed Foods (UPFs)?
The term "ultra-processed food" is derived from the NOVA food classification system, a widely used method that categorizes foods based on their level of processing. According to this system, UPFs are industrial formulations made mostly or entirely from substances extracted from foods (e.g., sugars, oils, protein isolates) or derived from food constituents. These products are typically formulated with a wide array of additives not used in traditional home cooking, such as emulsifiers, stabilizers, artificial colors, and flavors. This extensive processing is intended to create products that are hyper-palatable, highly convenient, and have a long shelf life.
In contrast, less processed foods are either minimally processed (like frozen fruit) or processed using simple, familiar ingredients (like canned vegetables with salt). The defining difference is the intent and intensity of the industrial processing and the nature of the ingredients used. Most mass-produced biscuits fall squarely into the ultra-processed category due to their long list of refined ingredients and chemical additives.
How to Spot Ultra-Processed Biscuits
Identifying an ultra-processed biscuit is often straightforward if you know what to look for. The easiest way is to read the ingredient list, typically found on the back of the packaging. Look for these red flags:
- Long and Complex Ingredient Lists: A biscuit with a short, simple ingredient list (flour, butter, sugar) is less likely to be ultra-processed than one with dozens of components, many of which you wouldn't find in your pantry.
- Unfamiliar or Unpronounceable Ingredients: Be wary of chemical-sounding names or numbers. These are often additives like preservatives (e.g., TBHQ, BHT), emulsifiers (e.g., soy lecithin), stabilizers, and artificial flavors or colors.
- Refined Grains and Sugars: Ingredients like refined wheat flour (
maida), high-fructose corn syrup, and various sugar syrups (glucose, fructose, maltodextrin) are typical markers of ultra-processing. - Unhealthy Fats: Hydrogenated or partially hydrogenated oils are used to improve shelf life and texture but are a source of harmful trans fats. Even with "zero trans fat" claims, the presence of hydrogenated oil in the ingredients is a warning sign.
Store-Bought Biscuits that Aren't Ultra-Processed
While most common supermarket biscuits are ultra-processed, some healthier, minimally processed options exist. These typically feature short, recognizable ingredient lists. Here are a few examples:
- Some Plain Shortbreads: Brands that stick to traditional, simple recipes often have non-UPF options. Ingredients to look for include just flour, butter, sugar, and salt. Always check the specific brand's label, as some cheaper versions may use hydrogenated oils and additives. For instance, some Redditors have pointed to simple shortbreads found in UK supermarkets as being non-UPF.
- Certain Oat Biscuits: Brands like Nairn's offer oat biscuits made primarily from whole-grain oats, which are naturally high in fiber. These are often lower in sugar and use more recognizable ingredients, though flavorings and added sugars still require label scrutiny.
- Specialty or Artisanal Biscuits: Some high-end, smaller-batch biscuit companies focus on using pure ingredients. For example, brands that advertise using just wheat flour, unsalted butter, and sugar are likely less processed. However, these products often come with a higher price tag.
Comparison Table: Ultra-Processed vs. Minimally Processed Biscuits
| Feature | Ultra-Processed Biscuits (Example: Many common brands) | Minimally Processed Biscuits (Example: Simple shortbread, homemade) |
|---|---|---|
| Ingredients | Long list, includes refined flours, high-fructose corn syrup, hydrogenated fats, artificial flavors, preservatives, emulsifiers. | Short list, recognizable ingredients like whole-grain flour (oats, wheat), real butter, cane sugar, and salt. |
| Nutritional Value | Often stripped of natural nutrients during processing; frequently high in calories, salt, saturated fat, and added sugars. | Generally higher in fiber and nutrients, depending on the ingredients. No empty calories from additives. |
| Shelf Life | Very long, due to preservatives and stabilizers. | Shorter, because they lack preservatives. |
| Palatability | Engineered to be hyper-palatable and highly addictive, encouraging overconsumption. | Flavor and texture derived from simple, wholesome ingredients, not artificial enhancements. |
| Health Impact | Linked to negative health outcomes such as obesity, heart disease, and diabetes when consumed regularly. | Better for health as part of a balanced diet; less refined ingredients mean fewer risks. |
The Healthiest Option: Homemade Biscuits
For complete control over ingredients, making your own biscuits is the best approach. This allows you to avoid preservatives, artificial flavors, and unhealthy fats entirely. The process is often simple and results in a fresher, more flavorful product.
Here are some tips for making healthier biscuits at home:
- Use Whole Grains: Replace refined white flour with whole wheat flour, oat flour, or a mix. This increases fiber and nutrient content.
- Choose Natural Sweeteners: Opt for honey, maple syrup, or mashed bananas instead of refined white sugar.
- Incorporate Healthy Fats: Use butter, coconut oil, or healthy plant-based oils instead of hydrogenated shortenings.
- Add Nutrient-Rich Ingredients: Boost the nutritional value with ingredients like nuts, seeds (chia, flaxseed), or dried fruit.
Making Healthier Choices
Navigating the grocery store for non-UPF biscuits can be a challenge, but it's not impossible. The best approach is to be a vigilant label reader. Start by focusing on the perimeter of the store, where fresh, minimally processed foods are typically located. When you venture into the snack aisles, seek out products with simple, recognizable ingredients. Remember, the goal isn't necessarily to eliminate all processed foods but to prioritize minimally processed options and make ultra-processed items an infrequent treat rather than a dietary staple.
Ultimately, the choice to seek out minimally processed biscuits or make your own is a step towards a more mindful and nutritious diet. By understanding the distinction between different levels of food processing, you can make informed decisions that better support your overall health and well-being. The effort pays off with fresher, more flavorful food and a clearer understanding of what you're consuming.
For more detailed guidance on identifying and reducing ultra-processed foods, you can refer to authoritative sources like the American Medical Association, which has published insights on the health risks and how to make healthier choices.
Conclusion
In summary, while the market is saturated with ultra-processed biscuits, less-processed and non-UPF options do exist. The key is to check ingredient labels for simplicity and recognizable components. Plain shortbread and certain whole-grain oat biscuits can be found in stores, but the most reliable way to avoid ultra-processed ingredients is to bake your own. By educating yourself on the markers of ultra-processing and exploring healthier alternatives, you can make smarter, more nutritious choices for your diet.
Note: The term 'biscuit' is used here to encompass both American-style biscuits and UK-style sweet crackers, referencing context from search results.
