Where do chips and fries fit in UPF debate? - Spudman (2024)
Let’s face it — the world of nutrition can be confusing, and the ongoing debate about ultra- processed foods is no exception. Despite the lack of consensus among U.S. nutritionists about the definition of a UPF, the buzz around this topic continues.
More frustrating is that even though most chips and fries do not meet the widely used definition of UPFs, they are often mentioned in a story or shown in an image alongside articles about UPFs.
It is possible to correct this misinformation when armed with an understanding of the definition of UPFs and the argument as to why chips and fries should not be the “poster child” for the movement.
While numerous definitions of UPFs float around the nutrition community, the one that gets the most attention is the NOVA Food Classification system designed at the University of Sao Paulo, Brazil, at the Center for Epidemiological Studies in Health and Nutrition, School of Public Health.
NOVA was developed in 2010 to help people “group foods according to the extent and purpose of the processing they undergo.” Food processing identified by NOVA involves physical, biological and chemical processes that occur after foods are separated from nature and before they are eaten or used in preparing dishes and meals.
From those considerations, foods are grouped into four categories, listed below.
Unfortunately, the NOVA system contradicts itself in more than one example. For instance, “fatty, sweet, savory, or salty packaged snacks” can be interpreted to include potato chips; however, many unflavored varieties include only three simple ingredients: potatoes, oil and salt, which meets the definition of Group 3.
Moreover, potatoes (Group 1) are a significant proportion of chips and fries, which contradicts the definition of UPF. In some cases, examples of UPFs like ice cream, chocolate milk, and flavored yogurts also meet the definition of Group 3 as they only contain three ingredients and a significant proportion of Group 1 foods.
With this information, writers and editors who mention or use images of chips and fries in stories about UPFs can be asked to correct the content. If you see misinformation or would like more information about media corrections, email Bonnie Johnson at [emailprotected].
Food categories
Group 1: Unprocessed or minimally processed
Unprocessed or natural foods come directly from plants or animals and are not altered before they are eaten.
Minimally processed foods have been cleaned, ground, dried, fermented, pasteurized, or frozen.
Examples: natural, packaged, cut, chilled or frozen vegetables, fruits, potatoes, and other roots and tubers.
Group 2: Oils, fat, salt and sugar (aka processed culinary ingredients)
These are food ingredients made from Group 1 “natural foods” by pressing, grinding, crushing, pulverizing, or refining. NOVA acknowledges that these are used in homes and restaurants to season and cook food to create varied and delicious dishes and meals.
Examples: butter, oil, salt.
Group 3: Processed foods
Processed foods are manufactured by using salt, sugar, oil, or other substances (Group 2) added to natural or minimally processed foods (Group 1) to preserve or make them more palatable. Most processed foods have two or three ingredients.
Examples: canned or bottled legumes or vegetables preserved in salt (brine) or vinegar; fruits in sugar syrup; freshly made cheeses; freshly-made (unpackaged) bread made of wheat flour, yeast, water, and salt.
Group 4: UPF
Ultra-processed foods are “industrial formulations made entirely or mostly from substances extracted from foods (oils, fats, sugar, starch, and proteins), derived from food constituents (hydrogenated fats and modified starch), or synthesized in laboratories from food substrates or other organic sources (flavor enhancers, colors, and several food additives used to make the product hyper-palatable). Manufacturing techniques include extrusion, molding, and preprocessing by frying. Beverages may be ultra-processed. Group 1 foods are a small proportion of, or are even absent from, ultra-processed products.”
Examples: fatty, sweet, savory, or salty packaged snacks; ice creams; carbonated soft drinks; sweetened and flavored yogurts; chocolate milk.
Less nutritious ultra-processed foods can include pre-prepared meals, sausages and nuggets, as well as sweets, biscuits, pastries, buns, cakes and pre-prepared chips.
Ultra-processed foods are “industrial formulations made entirely or mostly from substances extracted from foods (oils, fats, sugar, starch, and proteins), derived from food constituents (hydrogenated fats and modified starch), or synthesized in laboratories from food substrates or other organic sources (flavor ...
Foods such as ultra-processed ice cream, french fries, pizza and chips “are beyond anything our brain evolved to handle,” she said. Diets high in fat, sugar and sodium are associated with cardiovascular disease and other health issues.
Key takeaways. If you want to eat your potatoes deep-fried, potato chips are a healthier choice than french fries. They are lower on the glycemic index, so they will have a minimal effect on your blood sugar. Avoid potato chips with added ingredients, and look for chips cooked in olive oil or avocado oil.
Minimally processed foods have a shorter ingredient list. An example is canned tuna with oil and salt. The process preserves the nutritional value of the product. Ultra-processed foods have many more ingredients.
It's a whole food that grows in nature. After a potato is baked to become a baked potato, it has been processed. Even though it's a processed food, that doesn't make it an ultra-processed food. A potato would become an ultra-processed food if it was deep-fried with salt to make fries.
You could just crush up peanuts and get peanut butter that's minimally processed. You could add salt, sugar, and oil and get a processed version. Or some of the peanut butter you find at the store could contain preservatives or emulsifiers, and that makes it ultraprocessed.
But even those that seem healthy - like a jar of tomato sauce - are often classed as ultra-processed foods. And eating too much of these can have a serious impact on our health and may even lead to addiction.
As you can see the NOVA system classifies steak and other cuts as unprocessed or minimally processed. Ham, bacon and pastrami as processed foods and sausages, burgers, hot dogs and other reconstituted meat products as Ultra Processed.
Sadly, the answer to the question “Are chips bad for you?” is a definitive yes. As Boston-based nutritionist Laura Hartung says, “Most chips offer little to no nutritional value and are basically fried carbs full of fat with a little added salt.” Yikes! What's worse is how easy it is to overeat chips.
Carrot fries are a great substitute and offer a healthy dose of vitamin A. To make some, chop a few large carrot sticks into smaller pieces that resemble regular French fries. After rinsing and patting them dry, toss your carrot sticks with some salt, black pepper, and grated Pecorino Romano cheese.
Plain salted snacks are often non-UPF, whereas flavoured snacks are almost always UPF. For example, he says: “Flavoured Doritos contain additives, flavour enhancers and emulsifiers, which ready-salted crisps don't.”
"It's whole corn, but it's been popped, and then butter or oil, salt and sugar are usually then added to it," explains Gaines. "Some tortilla chips are now also made from whole corn, making them processed but not ultra-processed."
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