Understanding the NOVA Food Classification System
To determine if jerky is considered ultra-processed food, it is helpful to understand the NOVA food classification system. Developed by Brazilian scientists, NOVA categorizes foods based on the degree and purpose of their processing, not their nutrient content.
- Group 1: Unprocessed or minimally processed foods. These are whole foods with minimal alteration, such as fresh or frozen vegetables, fruits, meat, and fish. Jerky made with just meat and minimal drying would fall closest to this group.
- Group 2: Processed culinary ingredients. This includes substances like oils, salt, and sugar, which are not meant to be eaten alone but used in preparing meals.
- Group 3: Processed foods. Foods made by combining ingredients from Groups 1 and 2, like cheese, freshly made bread, or salted nuts. Jerky prepared with traditional salt curing methods fits into this group.
- Group 4: Ultra-processed food and drink products. Industrial formulations made mostly or entirely from substances derived from foods or synthetic additives, with little to no intact Group 1 food. These are often designed to be convenient, hyper-palatable, and have a long shelf life, typically high in unhealthy fats, sugar, and salt.
The Difference Between Minimally Processed and Ultra-Processed Jerky
Not all jerky is created equal. The distinction between a minimally processed and an ultra-processed product lies in the ingredients and methods used during production. Homemade or artisanal jerky often involves simple steps like cutting lean meat, marinating it in natural seasonings, and drying it. Commercial, mass-produced jerky, however, can be a different story.
Characteristics of Minimally Processed Jerky
- Simple Ingredients: Typically includes only meat, natural spices, and salt. The ingredient list is short and recognizable.
- High-Quality Meat: Often made from grass-fed or organic beef, using whole muscle cuts rather than ground, reformed meat.
- Traditional Preservation: Primarily relies on dehydration and natural salt curing for preservation, without synthetic preservatives.
- Fewer Additives: Avoids artificial flavors, colors, and excessive sweeteners.
Characteristics of Ultra-Processed Jerky
- Long Ingredient List: Contains a multitude of ingredients you wouldn't find in a home kitchen, such as protein isolates, high-fructose corn syrup, and hydrolyzed proteins.
- Excessive Additives: Often includes flavor enhancers (like MSG), artificial colors, sweeteners, and synthetic preservatives (e.g., sodium nitrite) to improve flavor and prolong shelf life.
- Engineered for Taste: Formulated to be hyper-palatable, making it easy to overconsume. The combination of salt, sugar, and fat is optimized to trigger cravings.
- Lower Nutritional Value: While still high in protein, the nutritional benefits are often overshadowed by high sodium, added sugars, and low fiber content.
How to Identify Healthier Jerky Options
Consumers can make informed choices by becoming label detectives. Reading the ingredient list and nutrition facts is the most effective way to determine the level of processing.
- Scrutinize the Ingredient List: The shorter the list, the better. If you see numerous unfamiliar chemicals, additives, or sweeteners like corn syrup, it's likely an ultra-processed product.
- Check for Added Sugar: Many commercial jerkies add sugar to enhance flavor. Opt for varieties with 2 grams or less of sugar per ounce.
- Monitor Sodium Content: Jerky can be notoriously high in sodium. Look for options with less than 400 mg of sodium per ounce to help manage your intake.
- Choose High-Quality Meat: If possible, select jerky made from grass-fed, organic, or ethically sourced meat, as it tends to be higher in nutrients like omega-3 fatty acids.
- Avoid Nitrites: Look for jerky preserved with natural alternatives, such as celery powder, instead of synthetic nitrites.
Minimally Processed vs. Ultra-Processed Jerky
| Feature | Minimally Processed Jerky | Ultra-Processed Jerky |
|---|---|---|
| Ingredients | Whole meat, salt, natural spices, vinegar. Short, recognizable list. | Ground meat slurry, high-fructose corn syrup, artificial flavors, multiple preservatives. Long, complex list. |
| Processing | Simple dehydration, minimal flavoring, traditional curing. | Industrial formulations, artificial flavor creation, numerous chemical additives. |
| Flavor Profile | Authentic meat flavor with natural seasonings. | Hyper-palatable, artificially enhanced flavor. |
| Preservation | Salt, smoke, dehydration. | Synthetic preservatives like sodium nitrite, citric acid, etc. |
| Nutritional Density | High in protein, iron, and zinc. | High in protein but often with excessive sodium and added sugar. |
| Health Impact | Can be a healthy, protein-rich snack in moderation. | Links to higher risk of obesity, heart disease, and some cancers with frequent consumption. |
The Health Implications of Ultra-Processed Jerky
The health concerns linked to ultra-processed foods are primarily tied to their high content of added sugars, sodium, and fat, and the presence of industrial additives. For jerky, this can manifest as an overabundance of sodium, which is linked to increased blood pressure and heart disease risk. The use of certain preservatives, like nitrites, has also been associated with higher cancer risk in processed meats.
Conversely, minimally processed jerky, when consumed in moderation, can be a beneficial part of a balanced diet. It is a dense source of protein, which supports muscle growth and satiety, and provides essential micronutrients like iron, zinc, and B vitamins. Pairing it with fiber-rich foods like fruits or vegetables can create a balanced and satisfying snack.
Conclusion: Read Your Labels to Find the Best Jerky
Ultimately, the question "is jerky considered ultra-processed food?" doesn't have a single answer. It is a spectrum, and the final classification depends entirely on the product's ingredients and manufacturing. While traditional jerky is a minimally processed food, many modern commercial varieties fall squarely into the ultra-processed category due to the inclusion of synthetic additives, excessive salt, and added sugars. By becoming a savvy label reader and opting for products with simple, recognizable ingredients, you can choose a healthier, protein-packed snack that aligns with your dietary goals. For a deeper understanding of the NOVA classification system, consider reviewing this document from the Food and Agriculture Organization: Ultra-processed foods, diet quality, and health using the NOVA food classification system.
How to make your own healthier jerky
For complete control over ingredients, making jerky at home is the best option. This allows you to avoid preservatives and added sugars entirely.
- Choose Lean Cuts: Use lean beef cuts like eye of round or top round. Trim all visible fat, as fat can go rancid during storage.
- Slice Thinly: Partially freeze the meat for 30-45 minutes to make it easier to slice into thin, uniform strips.
- Prepare a Simple Marinade: Create a marinade using natural ingredients like soy sauce, Worcestershire sauce, garlic powder, onion powder, and black pepper. Avoid sugary marinades.
- Dehydrate: Use a food dehydrator or an oven at its lowest temperature setting (around 175°F) with the door propped slightly open. Dry until the jerky is firm but still pliable.
- Ensure Food Safety: The USDA recommends heating jerky to an internal temperature of 160°F before or during the drying process to kill bacteria.
The takeaway: Focus on the source
When buying jerky, remember the golden rule: the fewer the ingredients and the more you recognize them, the better. Don't be fooled by marketing that touts "high protein" without also scrutinizing the additives and sodium levels. Prioritizing whole, minimally altered foods—whether in jerky or elsewhere—is key to a healthier diet. Small changes, like switching to a cleaner jerky, can make a meaningful difference.
Shopping for a healthier jerky
When you're at the store, keep these pointers in mind to select the healthiest jerky options:
- Shop for brands that explicitly state "No added nitrates or nitrites." These are often replaced with natural preservatives like celery powder.
- Read the nutrition label first, not the front of the package. Look at the ingredients and the sodium and sugar counts per serving.
- Compare brands side-by-side. The variety with the shortest, most natural ingredient list is usually the best choice.
- Don't rely solely on the term "processed." As you now know, processing exists on a spectrum. Check the ingredients to see how it was processed.
- Consider making your own. For those with a dehydrator or a low-temperature oven, homemade jerky offers total control over the ingredients.
