Understanding Food Processing Levels
To understand whether biscuits are processed, it is crucial to first grasp the different levels of food processing. The most widely used system for this is the NOVA classification, developed by a team of Brazilian scientists. This system organises all foods into four distinct groups based on the extent and purpose of their processing.
The NOVA Food Classification System
- Group 1: Unprocessed or Minimally Processed Foods. These are natural foods that have undergone little to no alteration. Examples include fresh fruits, vegetables, eggs, meat, and plain yogurt. Minimally processed foods might be simply cleaned, dried, or frozen to extend their shelf life without adding anything.
- Group 2: Processed Culinary Ingredients. This group includes substances like oils, sugar, salt, and butter, which are derived from Group 1 foods but are not meant to be consumed on their own. They are used to prepare and season meals in homes and restaurants.
- Group 3: Processed Foods. These are products made by adding salt, sugar, or oil (from Group 2) to Group 1 foods to preserve or enhance them. Examples include canned vegetables, canned fish, and freshly made, unpackaged bread.
- Group 4: Ultra-Processed Foods (UPFs). This is the most extensively processed category. UPFs are industrial formulations often made from substances extracted from whole foods, combined with additives like flavour enhancers, colours, emulsifiers, and sweeteners. These products are typically designed to be hyper-palatable, convenient, and have a long shelf life.
Do Biscuits Count as Processed Food?
Yes, biscuits absolutely count as a type of processed food, and most commercially produced varieties fall into the ultra-processed category (Group 4). Their journey from raw ingredients to a finished product involves extensive industrial techniques that heavily modify their original state. The inclusion of ingredients not typically found in a home kitchen, such as emulsifiers, flavourings, and preservatives, places them firmly in the UPF category.
Even homemade biscuits, while not ultra-processed, are still a form of processed food. The act of combining ingredients like flour, sugar, and fat and baking them alters their natural state, classifying them as processed (often in Group 3). However, the key distinction lies in the intensity of processing and the types of ingredients used. A simple homemade biscuit contains basic, recognizable ingredients, whereas its commercial counterpart is a complex industrial formulation.
The Biscuits Spectrum: Homemade vs. Commercial
| Feature | Homemade Biscuit | Commercial Biscuit |
|---|---|---|
| Processing Level | Processed (Group 3) | Ultra-Processed (Group 4) |
| Ingredient List | Short and recognisable (e.g., flour, butter, sugar, eggs) | Long and complex, containing industrial ingredients (e.g., modified starches, emulsifiers, artificial flavours) |
| Additives | Typically no additives; relies on basic culinary ingredients | Numerous additives to enhance flavour, colour, texture, and extend shelf life |
| Nutritional Profile | Generally higher in nutrients and fiber, depending on ingredients used (e.g., whole-grain flour) | Often high in refined sugars, unhealthy fats, and sodium, with low nutritional value |
| Preparation | Made from scratch in a home kitchen | Mass-produced in an industrial setting |
Nutritional Impact of Ultra-Processed Biscuits
Consuming ultra-processed biscuits frequently can have a detrimental impact on health due to several factors:
- High in Unhealthy Components: They are typically high in saturated fats, added sugars, and sodium, which are associated with increased risks of obesity, heart disease, and diabetes.
- Low in Essential Nutrients: Intensive processing often strips foods of their natural fibre, vitamins, and minerals. While some UPFs might be fortified, they lack the full spectrum of nutrients found in whole foods.
- Engineered for Cravings: Additives and engineered flavour combinations are designed to make UPFs highly palatable and difficult to stop eating, leading to overconsumption and weight gain.
- Potential Link to Chronic Diseases: Studies have linked high consumption of UPFs to a greater risk of various chronic diseases, including cardiovascular issues and cancer.
Making Healthier Snack Choices
Minimizing UPFs does not mean eliminating all convenient snacks. Instead, it's about making smarter choices and opting for less-processed alternatives. Here are some options:
- Whole-grain crackers with nut butter or hummus: This provides fibre, protein, and healthy fats, offering a more satiating snack.
- Fresh or dried fruit: A simple piece of fruit or a handful of dried fruit (without added sugar) is a naturally sweet and nutrient-rich option.
- Nuts and seeds: These are packed with fibre and healthy fats. Choose unsalted varieties.
- Plain yogurt with berries: Opt for natural, unsweetened yogurt and add fresh fruit for flavour and probiotics.
- Homemade baked goods: Control the ingredients and sugar content by baking your own oatmeal cookies, banana bread, or biscuits using whole-grain flour.
- Roasted chickpeas or edamame: For a savoury, crunchy snack, these are high in protein and fibre.
- Vegetable sticks with a healthy dip: Carrot, cucumber, and pepper sticks with hummus or guacamole provide vitamins and fibre.
Reading the Label for Better Choices
For those who do eat packaged foods, a simple way to gauge the processing level is by reading the ingredients list. Look for these signs of an ultra-processed product:
- Long ingredient list: A lengthy list with many unrecognisable names is a strong indicator of high processing.
- Unfamiliar ingredients: Watch for substances not used in home cooking, such as maltodextrin, protein isolates, or hydrogenated oils.
- Added colours and flavours: Additives like Red Dye 40 or artificial flavourings signal heavy industrial formulation.
- Added sugars in disguise: Be wary of multiple names for sugar, such as high-fructose corn syrup, cane sugar, or dextrose.
- Emulsifiers and stabilisers: Ingredients like soy lecithin or guar gum are used to improve texture and shelf stability.
Conclusion
To definitively answer the question, do biscuits count as processed food?, the answer is yes. While homemade biscuits are a form of culinary processing, the majority of mass-produced, commercially available biscuits are classified as ultra-processed foods. This distinction is important for understanding the nutritional impact of these snacks. Frequent consumption of ultra-processed biscuits, with their high levels of added sugar, salt, and unhealthy fats, can pose health risks. By understanding the NOVA classification and opting for less-processed alternatives like homemade baked goods, nuts, seeds, or fruits, you can make more mindful and health-conscious dietary choices. For more in-depth nutritional guidance, you can refer to resources from reputable health organisations like the Academy of Nutrition and Dietetics.
