What Defines Ultra-Processed Food?
Most food we consume today has undergone some form of processing, from the simple washing and freezing of vegetables to the more complex methods used to create packaged meals. The NOVA classification system, developed by researchers, categorizes foods based on the extent and purpose of their processing.
- Group 1: Unprocessed or Minimally Processed Foods: Foods in their natural state or with minimal alterations that don't change their nutritional profile, such as fresh fruits, vegetables, nuts, and plain frozen foods.
- Group 2: Processed Culinary Ingredients: These are substances derived from Group 1 foods through processes like pressing, milling, or refining, used in cooking rather than eaten alone. Examples include flour, oils, and sugar.
- Group 3: Processed Foods: These are made by combining Group 1 foods with ingredients from Group 2, such as salt or sugar. Examples include fresh bread, simple cheeses, and canned vegetables.
- Group 4: Ultra-Processed Foods: These are industrial formulations made primarily or entirely from Group 2 ingredients and additives. They contain little or no recognizable whole food and are made to be hyper-palatable, convenient, and have a long shelf-life. This is where products like instant noodles, sugary cereals, and Bisto gravy reside.
The Ingredients in Bisto Gravy
A look at the ingredients list for a standard Bisto gravy product reveals why it is categorized as ultra-processed. While the exact formulation can vary slightly between products (e.g., traditional vs. low-salt), common ingredients include:
- Potato Starch and Maltodextrin: Industrial starches and carbohydrates used as thickening agents.
- Palm Fat: A cheap, high-saturated fat often used in processed foods.
- Flavour Enhancers: Such as Monosodium Glutamate (MSG) and Disodium 5′-Ribonucleotides (E621, E635), which are used to intensify the savory flavor and compensate for the lack of natural ingredients.
- Colour (Ammonia Caramel): An artificial colouring agent (E150c) that gives the gravy its brown appearance.
- Emulsifier (Soya Lecithin): An additive that helps bind the ingredients together and gives the gravy a smooth texture.
- Salt: Used for flavour and preservation.
These industrial additives and flavourings are characteristic of ultra-processed foods and are designed to replicate the flavour and texture of a home-cooked gravy, rather than being derived from the natural cooking process itself.
Bisto vs. Homemade Gravy: A Nutritional Comparison
To understand the nutritional trade-offs of Bisto gravy, it is helpful to compare it to a homemade alternative, such as gravy made from meat drippings and stock.
| Feature | Bisto Gravy | Homemade Gravy (from drippings) |
|---|---|---|
| Processing Level | Ultra-processed | Minimally processed (home-cooked) |
| Core Ingredients | Starch, maltodextrin, palm fat, flavour enhancers, colorings | Meat drippings, flour (optional), stock, herbs, vegetables |
| Sodium Content | Medium to high, but can be higher per serving than it seems on the label | Completely controllable by the cook; can be made very low-sodium |
| Additives | Contains artificial colors, flavour enhancers (like MSG), and emulsifiers | None. The flavour comes from natural sources |
| Fat Content | Based on palm fat, which is high in saturated fat | Based on meat drippings; can be controlled by skimming excess fat |
| Nutrient Density | Low, with minimal natural vitamins and minerals | Higher, as it retains nutrients from the stock and vegetables |
The Health Considerations of Ultra-Processed Foods
A high intake of ultra-processed foods has been linked to several negative health outcomes. Research suggests a correlation between a diet rich in these products and an increased risk of obesity, type-2 diabetes, cardiovascular disease, and other metabolic issues. While a single serving of Bisto may not be a major concern, the cumulative effect of a diet high in ultra-processed products can be significant.
Key concerns include:
- High Sodium Intake: As noted in the comparison, Bisto gravy can contain a significant amount of salt, which contributes to higher overall sodium consumption. This is a concern for blood pressure and cardiovascular health.
- Lower Nutrient Density: While some processed foods are fortified, ultra-processing often strips away natural nutrients like fiber and phytochemicals. It is difficult to fully replace the nutritional complexity of a whole food.
- Higher Caloric Density: Many ultra-processed foods are engineered to be 'hyper-palatable' and easy to consume quickly, which can lead to higher calorie intake and weight gain.
- Additive Concerns: The long-term health effects of consuming a wide array of industrial additives like emulsifiers and flavor enhancers are still being researched and debated.
Practical Steps for a Healthier Gravy and Diet
For those looking to reduce their intake of ultra-processed foods while still enjoying flavorful meals, here are some practical tips:
- Make Gravy from Scratch: Use the drippings from a roasted meat as a base. Sauté onions or garlic, thicken with a little flour, and whisk in stock. This gives you complete control over the ingredients and sodium content.
- Use Stock Cubes Judiciously: If using stock cubes or powder, choose reduced-sodium, low-additive varieties and use them sparingly to flavour a homemade gravy base.
- Enhance with Natural Flavours: Use herbs, spices, and vegetable extracts to add depth of flavour without relying on industrial enhancers. Marmite and soy sauce are also great natural umami sources.
- Read the Labels: When purchasing any packaged food, take the time to read the ingredients list and nutritional information. Look for products with fewer ingredients and lower sodium levels.
- Focus on Whole Foods: Emphasize unprocessed or minimally processed foods in your daily diet, such as fresh fruits, vegetables, whole grains, and lean proteins.
For more information on the impact of processed foods, refer to Harvard's guide on processed foods.
Conclusion
In conclusion, Bisto gravy is not simply a processed food; it is an ultra-processed food due to its reliance on industrial ingredients and lack of whole-food components. While convenient, it is high in sodium and additives, which are associated with potential health risks when consumed as part of a diet high in such products. A truly healthy nutrition diet benefits from prioritizing whole and minimally processed foods, and opting for homemade gravy is a simple but effective way to reduce the intake of ultra-processed products and control the nutritional content of your meals.
