Understanding the UPF Classification
To know what biscuits are not UPF, you must first understand the ultra-processed food (UPF) classification. The NOVA system categorizes foods based on the extent of their processing. While many foods undergo some form of processing (Group 3), UPFs (Group 4) are formulations made from ingredients derived from food but then highly modified through industrial techniques. These often contain cosmetic additives, such as flavour enhancers, artificial sweeteners, colours, emulsifiers, and stabilisers, that are not typically used in home cooking. The key is to look beyond just the nutritional content (calories, sugar) and focus on the nature and origin of the ingredients.
The Red Flags of Ultra-Processing
When shopping for biscuits, a lengthy and complex ingredient list is a major red flag. Ingredients with chemical names, or descriptions like 'flavourings' or 'stabilisers,' are almost always indicative of ultra-processing. For example, many popular supermarket biscuits include ingredients such as high fructose corn syrup, hydrogenated fats, and various preservatives to extend shelf life and enhance palatability. A non-UPF biscuit, by contrast, will have a short, recognizable list of ingredients—things you would have in your own kitchen.
The Non-UPF Biscuit Spectrum
Not all commercially produced biscuits are UPF, and it's possible to find minimally processed options if you look carefully. Some brands, particularly those focusing on 'real food' or whole-food ingredients, offer products that avoid the high level of industrial modification. Oatcakes are a classic example, where traditional recipes use only oats, salt, and fat. Similarly, simple shortbread often consists of just butter, flour, and sugar. However, you must always check the label, as modern industrial versions may add extra ingredients to cut costs or enhance flavour.
Finding a non-UPF biscuit often involves two paths: buying carefully or baking your own.
Buying Non-UPF Biscuits: A Shopper's Checklist
When navigating the biscuit aisle, use this checklist to find the best options:
- Read the label first: Prioritize products with short, simple ingredient lists. Avoid anything with a long list of unfamiliar additives.
- Look for traditional recipes: Search for biscuits that are based on traditional, classic recipes, like simple oatcakes or classic shortbread.
- Be wary of 'healthy' claims: A biscuit labeled 'low-fat' or 'high-fibre' can still be ultra-processed due to the industrial ingredients used to achieve those properties.
- Compare brands: Some brands, particularly organic or whole-food brands, are more likely to offer less processed options. Look for examples noted in health publications, such as specific oat biscuits or shortbread.
- Search the specialist aisles: Health food stores and the health food sections of large supermarkets are more likely to stock minimally processed options.
The Ultimate Solution: Baking Your Own Biscuits
For complete control over ingredients, making your own biscuits is the best method. Many classic biscuit recipes are inherently non-UPF. Not only does this guarantee a lack of industrial additives, but it also allows you to control the quality of ingredients, such as using high-quality butter and organic flour.
Example Recipe: 3-Ingredient Butter Biscuits
- Ingredients: 1 cup plain flour, 1/2 cup butter, 1/3 cup powdered sugar. No need for additives, emulsifiers, or preservatives.
- Method: Cream the butter and sugar. Mix in the flour to form a dough. Roll out and cut shapes. Bake at 175°C until golden. It's that simple.
This basic recipe is a perfect blueprint for how to ensure your biscuits are not UPF. It shows that deliciousness doesn't require industrial processing.
Comparison Table: Store-Bought UPF vs. Homemade Non-UPF Biscuits
| Feature | Typical Store-Bought UPF Biscuit | Homemade Non-UPF Biscuit |
|---|---|---|
| Ingredients | Long list, includes additives like emulsifiers, stabilisers, artificial flavours, and high fructose corn syrup. | Short, simple list with ingredients found in a standard kitchen (flour, butter, sugar). |
| Processing Level | High degree of industrial processing. Formulations are designed for long shelf life and hyper-palatability. | Minimal processing, involving standard home kitchen techniques like mixing and baking. |
| Additives | Contains cosmetic additives, flavour enhancers, and preservatives. | No additives, colours, or preservatives. |
| Nutrient Quality | Often high in fat, sugar, and salt, with lower nutrient density due to refined ingredients. | Higher nutrient quality, especially if whole-grain flour or healthier fats are used. |
| Taste Profile | Engineered for maximum palatability and often high in salt and sugar for an addictive 'bliss point' flavour. | Natural, straightforward flavours derived from simple, high-quality ingredients. |
| Shelf Life | Extended shelf life due to preservatives and processing techniques. | Shorter shelf life; best when fresh. |
Making the Right Choice for Health
The rising concern over UPFs is linked to a correlation with a higher risk of conditions like obesity and type 2 diabetes. By actively choosing or creating non-UPF biscuits, you are reducing your exposure to these highly processed formulations. A simple change, like swapping an ultra-processed snack for a homemade, minimally processed one, can be a significant step toward improving your overall dietary quality. The core principle is to focus on ingredients that are as close to their natural state as possible. This approach is not about strict dieting but about making informed choices that benefit your health in the long run.
Conclusion
Identifying and enjoying biscuits that are not UPF is achievable through awareness and simple actions. While many commercial options are highly processed, minimally processed versions like simple shortbread and classic oatcakes do exist and can be found by carefully reading labels. However, the most reliable way to ensure your biscuits are genuinely non-UPF is to bake them yourself using basic, real-food ingredients. This empowers you with full control over what goes into your food and helps you steer clear of industrial additives. Whether you choose to shop smarter or bake from scratch, prioritizing simplicity is the key to enjoying healthier, less processed treats.
Learn more about the NOVA classification system from the Food and Agriculture Organization (FAO) to deepen your understanding of food processing levels.(https://openknowledge.fao.org/server/api/core/bitstreams/5277b379-0acb-4d97-a6a3-602774104629/content)
