Understanding the Levels of Food Processing
The term "processed" is not a simple yes or no answer; it exists on a spectrum. The level of processing can range from minimal, like washing and bagging lettuce, to highly intensive, involving multiple additives and industrial techniques. Understanding where a food falls on this scale is crucial for consumers seeking to make healthier choices.
Minimally vs. Ultra-Processed
- Minimally Processed Foods: These are foods that have been slightly altered for convenience but retain most of their nutritional integrity. Examples include pre-cut vegetables, canned beans, or frozen fruits. Subway's in-store cut vegetables fall into this category.
- Processed Foods: These have had ingredients like salt, sugar, or oil added to preserve them or make them more palatable. Examples include jarred sauces or cured meats.
- Ultra-Processed Foods: This is the most altered category, involving industrial formulations with multiple additives, flavor enhancers, and preservatives, often bearing little resemblance to their original whole food state. Many fast-food items, including certain meat products, fall here.
Decoding Subway's Grilled Chicken Ingredients
Subway's grilled chicken is not simply a whole chicken breast cooked on a grill. A look at the ingredient list reveals a more complex picture. Based on ingredient lists Subway has provided in the past, their chicken strips contain several added components, which is the definition of a processed product.
A Deeper Dive into the Ingredient List
- Chicken: The primary ingredient is boneless, skinless chicken breast with rib meat. This confirms the base is indeed real chicken, refuting older, incorrect reports about extremely low chicken content.
- Water and Seasoning: Water is a common additive in many processed meats to keep them moist. The chicken is also mixed with spices, seasoning, and marinade for flavor.
- Binders and Stabilizers: Ingredients like soy protein concentrate, modified potato starch, and sodium phosphate are included. Soy protein acts as a binder, helping the meat pieces hold their shape, while modified potato starch and sodium phosphate assist with texture and moisture retention.
- Flavorings and Sugars: Dextrose, maltodextrin, caramelized sugar, and various flavors are added to enhance the taste. This goes beyond basic seasoning and contributes to the product's standardized flavor profile.
A Controversial Past
In 2017, a Canadian CBC Marketplace investigation brought Subway's chicken quality into the spotlight. Tests commissioned by the program found the chicken strips had only 42.8% chicken DNA and the oven roasted chicken was 53.6% chicken DNA, with the rest being soy. Subway vehemently denied these claims, stating their chicken is 100% real chicken with less than 1% soy protein in the seasoning. The discrepancy highlights the difference between how a food manufacturer and independent labs might measure and define the components of a product. Regardless of the specific percentages, the addition of soy and other components confirms that the chicken is not a simple, whole food item.
Why Most Fast-Food Chicken is Processed
Creating a standardized, cost-effective, and safe fast-food product requires processing. The ingredients and methods used ensure consistency across all restaurant locations and extend shelf life. The process involves more than just cooking a piece of meat. It requires binding agents, flavor enhancers, and stabilizers to achieve the desired taste and texture while streamlining the preparation process for efficiency.
Comparison: Subway vs. Homemade Grilled Chicken
To better understand the implications, a comparison is helpful.
| Feature | Subway Grilled Chicken Strips | Homemade Grilled Chicken |
|---|---|---|
| Main Ingredient | 100% white meat chicken, but with added water, soy protein, and flavors. | 100% whole chicken breast. |
| Additives | Contains soy protein, modified potato starch, sodium phosphate, and natural flavors. | Primarily uses natural seasonings like salt, pepper, and herbs. |
| Processing Level | Processed, with multiple additives for flavor, texture, and stability. | Minimally processed, only involving preparation and cooking. |
| Preparation | Pre-cooked and pre-seasoned, delivered frozen and reheated in-store. | Prepared and cooked from a raw state at home. |
| Nutritional Density | Lower nutritional density per calorie compared to whole chicken, often higher in sodium. | Higher protein and lower sodium content. |
| Convenience | Highly convenient, ready to serve quickly. | Requires more time for preparation and cooking. |
Making an Informed Choice
Whether processed chicken is right for you depends on your dietary priorities. If convenience and speed are your main concerns, Subway's offering fulfills that need. However, if you prioritize minimal additives, lower sodium, and higher nutritional density, preparing your own chicken at home is the better option. The key is to be aware that a product labeled "grilled chicken" from a fast-food chain is almost never the same as a piece of chicken breast you cook yourself from scratch.
Conclusion: Navigating the Processed Food Landscape
In conclusion, Subway's grilled chicken is definitively a processed product. While the company maintains it is made from 100% real chicken, the addition of binders like soy protein, moisture-retaining agents, and various flavor enhancers places it firmly within the category of processed food. The controversy regarding DNA percentages highlights the complexities of food labeling and sourcing within the fast-food industry. For consumers, being aware of these details allows for a more informed decision, understanding that the convenience of fast food often comes at the cost of consuming more additives and less whole ingredients. This knowledge empowers individuals to balance their need for convenience with their health goals.
A Note on Processed Foods and Health
As the AMA notes, "ultraprocessed foods are industrial creations made with little—if any—whole foods that often contain large amounts of added sugar and salt". Understanding the distinction between levels of processing can be helpful. While Subway's grilled chicken has a chicken base, its array of additives is what classifies it as processed. The health impacts of consuming high levels of processed and ultra-processed foods are an area of ongoing research.
