What Defines an Ultra-Processed Food (UPF)?
To understand if filo pastry is ultra processed, one must first grasp the concept of ultra-processed foods. The most widely accepted classification system is NOVA, developed by researchers in Brazil. NOVA sorts all foods into four categories based on the degree and purpose of their industrial processing:
- NOVA 1 (Unprocessed or Minimally Processed Foods): Whole foods like fruits, vegetables, meat, and eggs.
- NOVA 2 (Processed Culinary Ingredients): Substances derived directly from NOVA 1 foods, such as butter, oils, sugar, and salt.
- NOVA 3 (Processed Foods): Simple products made by combining NOVA 1 and 2 ingredients, like cheeses, tinned vegetables, or fresh bread.
- NOVA 4 (Ultra-Processed Foods): Industrial formulations made with ingredients not typically used in home cooking, such as high-fructose corn syrup, hydrogenated oils, emulsifiers, and artificial flavors. These products are typically created to be hyper-palatable, convenient, and have a long shelf life.
The Case of Homemade Filo Pastry
When made from scratch, filo pastry is the epitome of simplicity. Its basic recipe includes only flour, water, a little oil, and sometimes vinegar. The process involves extensive kneading to develop the gluten, followed by resting and meticulous stretching until the dough is paper-thin. Because it is made using only NOVA 1 and NOVA 2 ingredients, homemade filo falls squarely into the NOVA 3 category of processed foods. It is not considered ultra-processed at all.
How to make filo at home
- Combine ingredients: Mix strong flour and salt in a bowl.
- Add wet ingredients: Create a well and add water, olive oil, and vinegar.
- Knead the dough: Knead vigorously for at least 10–15 minutes until it is soft, elastic, and smooth.
- Rest the dough: Cover and let the dough rest for at least one to two hours at room temperature, which is essential for developing the gluten.
- Roll and stretch: Roll out and stretch the dough on a large, floured surface until it is paper-thin.
The Reality of Commercial Filo Pastry
In contrast, most filo pastry sold in supermarkets is a very different product. To achieve a long, stable shelf life and consistent texture, manufacturers often introduce ingredients from the NOVA 4 category. These industrial additives prevent the delicate dough from drying out, sticking together, or becoming brittle. A key giveaway is a long, complex ingredient list that goes beyond the basic flour, water, and oil.
Common UPF additives in store-bought pastries include:
- Preservatives: To extend shelf life.
- Emulsifiers and Stabilizers: To maintain texture and prevent separation.
- Modified Starches: For improved performance and handling.
- Acidity Regulators: To control the dough's pH.
For these reasons, the majority of pre-packaged, ready-made filo pastry is indeed classified as an ultra-processed food.
Comparison: Homemade vs. Store-Bought Filo
| Feature | Homemade Filo Pastry | Store-Bought Filo Pastry |
|---|---|---|
| NOVA Classification | NOVA 3 (Processed Food) | NOVA 4 (Ultra-Processed Food) |
| Key Ingredients | Flour, water, oil, vinegar | Flour, water, oil + preservatives, emulsifiers, modified starches |
| Industrial Additives | None | Yes, to ensure shelf-stability and texture |
| Processing Level | Minimal. Based on simple culinary techniques. | Extensive. Uses industrial processes and additives. |
| Taste & Texture | Fresh, delicate, and often superior flavor. | Consistent, but can sometimes have a slightly less delicate texture due to additives. |
| Health Implications | Primarily dependent on the filling and fat used by the cook. | Linked to potential health issues associated with high UPF consumption. |
Making Healthier Choices with Filo
Choosing homemade filo is the safest way to avoid ultra-processed ingredients. However, if time is a factor, opting for the highest quality commercial version with the shortest and simplest ingredient list is a good strategy. It's also worth noting that filo is often considered a healthier pastry alternative because it contains no fat in the dough itself, and the amount of butter or oil is controlled by the chef during assembly. This makes it a heart-healthier choice than puff or shortcrust pastries, regardless of its processing level.
Conclusion
The question of whether filo pastry is ultra processed has a straightforward answer: homemade filo is not, while most commercial, store-bought filo is. The key distinction lies in the ingredient list and the purpose of its industrial processing. While traditional filo relies on basic culinary ingredients, its commercial counterpart uses industrial additives for preservation and consistency, pushing it into the ultra-processed category. For those concerned about UPF consumption, making filo from scratch is the best option. However, even store-bought filo, when used thoughtfully, can be part of a healthier diet compared to other, heavier pastries.
For more information on the NOVA classification system, check out the resources from the National Institutes of Health.
