Tag Archives: Grains

Grains are the edible seeds of plants. Whole grains are more nutritious. Refined grains are more shelf stable.

🟢Pumpkin Pie – the taste of added sugars

The aroma that fills my kitchen when I’m baking a pumpkin pie lingers even after the pie comes out of the oven. It’s a sweet, voluptuous, and earthy aroma that fills the room and lifts my spirits.

There’s nothing new about humans enjoying sweetness. Industrially refined sugar cane is relatively new addition but all civilizations have had a preferred source – honey, molasses, jaggery, dried fruit, maple syrup. That’s why sugar is classified as NOVA Group 2 Culinary Processed. Industrially refined sugar is a traditional sweetener that is part of our food environment.

Since I’m a traditional cook, it makes sense that the ingredients for my pumpkin pie are simple and traditional: the pie crust (whole wheat flour, olive oil, whole milk plain yogurt, salt); the pie filling (canned pumpkin, turbinado sugar, milk, egg, butter, vanilla, spices). The only ingredient that falls into Group 4 is vanilla extract so I’m giving my pumpkin pie a green 🟢 for NOVA compliance.

And since I’m a dietitian, I also take a peek through the nutrient lens. This view presents a darker picture. Assuming the pie makes 6 servings, the percentage Daily Value reflect too much fat and way too much sugar. That added sugar percentage jumps out and smacks you in the face – 29 grams / 58% DV!

THE VIEW FROM MY KITCHEN WINDOW

Added Sugar has been a line item on our Nutrition Facts Label since 2016. Percentage Daily Value (%DV) has been part of the labeling process however since 1994. A Daily Value for a nutrient is based on nutrition research and scientific evidence which does change over time. The DV on our labels can be updated to reflect new research. But this updating process is incredibly cumbersome and moves at a notoriously slow pace.

There are two way to interpret what a %DV means.  On an item by item basis. Or in the context of the whole day.

As per the FDA, a consumer should use %DV to determine if a serving of the food is high or low in an individual nutrient – 5% DV or less is low and 20% DV or more is high. Food manufacturers like the item by item basis. That’s the current marketing strategy behind sugar substitutes. Banners for SUGAR FREE and NO ADDED SUGAR are proliferating. Manufacturers are using various combinations of novel and artificial sweeteners to reduce the %DV for added sugar on CPG labels.

My preference however, especially for sweets, is the other interpretation. I favor setting the percentage in the context of a whole day. If you don’t eat much sugar at breakfast, lunch, or snack time, having a piece of my pumpkin pie for dessert looks much better. That percentage (58%)  is significantly under what is recommended for the whole day.

🟡Actual Veggies Burger.


Veggie burgers were born during the 1980s. The rational was simple – concentrate or extract the protein component of a plant instead of using muscle meat. Next enhance using texture modifiers, colors, flavors to form a flattened, rounded patty that resembled a ground beef paddy. These original veggie burgers were clearly ultra-processed. 

An alternative method was to use an intact food like black beans or mushrooms. Since I am partial to the intact food approach, I have always favored for black bean version. So when I found a new black bean burger “chef crafted with caramelized onion”, I decided to give Actual Veggies Black Bean Burger a try.

Like every other veggie burger in the freezer unit of an American supermarket, Actual Veggies meet the criteria for an UPF – an industrially formulated mass produced food product with considerably more than 5 ingredients.

There are good reasons to be cautious with UPF. A decade of research, most of which has been done outside the US, has established significant correlation between percentage of ultra processed food products in the dietary pattern and negative health outcomes. On the other hand, avoiding UPF means systematically avoiding convenience products and about 70% of the food currently sold in our supermarkets.

Not an easy decision especially if you’re a working mom or dad and depend on convenience to feed the family. Even tough for folks like me who prefer the taste of freshly prepared but welcome a break from the daily grind of scratch cooking. So the question then becomes, where do we draw the line between acceptable convenience and frivolous indulgence.

The best place to start thinking about making a decision is to start with an ingredient list.

The Actual Veggies burger list reads as follows: Black Bean, Carrot, Parsnip, Oat, Yellow Onion, Red Onion, Red Pepper, Chickpea Flour, Lemon, Spice Blend (Ovata Seed, Kosher Salt, Garlic Powder, Paprika, Chili Powder, Cumin, Black Pepper).

There are no added colors, no added artificial or natural flavors, and no texture modifying agents like xanthan gum or lecithin or methylcellulose. On visual inspection, I can see the black beans are intact and I can see small flecks of red pepper. The rest of those vegetables however have lost their individuality and become part of the puréed mass that holds the burger together.

I do see one “unfamiliar” ingredients I don’t keep in my kitchen cabinet – ovata seed. In fact I’d never heard of ovata seed until I read the ingredient list. Here’s what came back from a Google search. Plantago ovata is a common medicinal plant widely cultivated in tropical regions of the world. The outer seed coat of P. ovata, obtained by cleaning the seeds, contains soluble and insoluble fibre in a ratio of 7:3, making products containing P. ovata husk an ideal source of health-beneficial fibre.

Time savings are significant – I didn’t have to make my own black bean burger or bake my own brioche bun or mix up a batch of home made mayonnaise.

There’s a taste test to follow of course, but in terms of degree of processing, Actual Veggies burger gets a yellow dot. 🟡

THE VIEW FROM MY KITCHEN WINDOW

Always important to remember that people eat food not ingredients. That means the burger needs to be all dressed up before I take my first bite or run the numbers. Besides the Actual Veggies, I used an artisan brioche bun from a local Northeast regional baker, some olive oil for frying. I also added a couple slices of tomato, some mayo, and lettuce.

I’m happy to report that my Actual Veggies burger passed my taste test.

The calories clocked in around 400 / 450. Nutrient analysis reflects 11 grams protein (plant based protein for the sustainable crowd), 8 grams dietary fiber, and a serving of vegetables (Actual Veggies, lettuce, tomato).

The sodium does look high and there’s not enough potassium to balance the potassium:sodium ratio. The sodium comes from ultra-processed foods (my brioche bun, the mayo, the Actual Veggie). But honestly, if I had done it all from scratch, the sodium would have roughly comparable.

The CDRR for sodium is 2300mg per day independent of age, gender, or lifestyle. The Advisory Committee DGA2025 meeting #6 this year made a sobering assessment regarding sodium reduction in US dietary patterns. Sodium exceeds 2300mg even when criteria are applied to identify lower nutrient density foods. My reading of that assessment is Americans are going to have to adjust to a No Added Salt dietary pattern to comply with the CDRR. And I’m not sure setting such an austere goal is helpful. Or even attainable without enlisting the food police.

🟡Grilled chicken, kidney beans, red bell peppers – the UPF kerfuffle.

If you’ve never heard of a UPF before, you’re not alone. That acronym stands for Ultra-Processed Food. A recent consumer survey reflected that only 1 in 3 Americans recognize either the acronym or the word so you’d actually be in the majority. Lack of awareness however does not mean you aren’t eating ultra-processed foods every day.

An estimated 50% of the calories Americans consume come from UPF. Should you be concerned? Maybe concerned is too strong a word. Aware is the word I think would be more appropriate.

Why do I want folks to be aware? Because over the last decade an impressive body of epidemiological research conducted outside the US has established a consistent correlation between UPF intake and adverse health outcomes.

Why outside of the United States? Because for well over a decade now, US food manufacturers and most of the nutrition research community have dismissed NOVA, a Brazilian food classification system that divides food into only 4 groups and has driven significant research outside our borders.

Should you stop eating all packaged food products? No. Besides even you tried to stop, you really don’t want to. Removing all ultra-processed foods from the food supply could result in mass starvation. About 70% of the food products found on the shelves of American supermarkets or sold in American fast food chains are currently classified UPF or ultra-processed.

Convenience is what drives UPF and the US has led the rest of the world in the development of convenience food technology. Even for folks like me who love to cook and are privileged with both time and means. But I’m selective about which UPF products end up in my shopping cart and which are left on the shelf. UPFs are not all created equal so I’m always on the look out for a convenience product that tastes as good as freshly prepared.

Pictured above is a home cooked meal using UPFs. The ingredient list is simple and straightforward: red bell peppers, canned kidney beans, pasta, pre-cooked chicken fajita, Jared basil tomato sauce, canned vegetable broth, onion, olive oil, salt.

Now here’s that same ingredient list arranged by NOVA food group:

G1 (minimally processed) – peppers, pasta, onion
G2 (processed culinary) – olive oil, salt
G3 (processed) – canned kidney beans
G4 (ultra-processed) – pre-cooked / pre- packaged chicken fajita, Jared tomato sauce, brick packed vegetable broth.

To make matters more complex, many products don’t fit neatly into a single group. The chicken, tomato sauce, and vegetable broth are considered by most to be NOVA Group 4 food products. They are industrially formulated and contain more than 5 ingredients. However, they are also clean labeled, manufactured with intact ingredients, and contain no added flavors, colors, or texture modifiers.

These three products have attributes from both NOVA Group 3 and NOVA Group 4. So I have grouped them together in a new subgroup which, for lack of a better word, I call NOVEL. I have no research papers to reference and or academic researcher to quote. My decision is purely anecdotal and based my own common sense.

The jarred sauce and vegetable broth are products I use on a regular basis but I probably won’t get the chicken product again. My reason has nothing to do with the product’s UPF status. The chicken puts good protein on the plate but, for me at least, it has no taste. I would get better flavor and texture by adding an extra 30 minutes prep time and sautéing the chicken pieces myself. Can’t say for sure because I haven’t run any numbers, but the final preparation would probably need less salt too. For the dish above, it was my choice of an Italian imported pasta and those gorgeous freshly prepared sautéed red peppers that made the dish work.

THE VIEW FROM MY KITCHEN WINDOW

NOVA was never intended to be a nutrient profiling system. As originally envisioned in 2009, it’s a classification system designed to assess the degree and purpose of food processing. But that omission does not mean nutrients are not important.

The nutrition facts label posted above analyzes my recipe as if it were a food product. As you can see, sodium is high exceeding the DV (Daily Value) by  20%. Too much salt? Perhaps. Certainly too much to permit labeling the dish “healthy”. The amount exceeds the sodium CDRR. That’s the lowest level of intake for which sufficient strength of evidence exists to support Chronic Disease Risk Reduction within a healthy population. It’s a challenging goal for food manufacturers, for restaurants, for home cooks, for consumers, and even for eaters.

🔴Cute. Clean. Tasty. Ultra-Processed?

Consider the corn chips pictured above. No doubt about it, they’re tasty. Even more remarkable, the taste of whole corn is the predominant flavor. That’s the taste of my favorite corn tortillas which are made using a tradition processing method for corn – Nixtamalization. That’s when dried kernels of mature corn are cooked and steeped in an alkaline solution, usually water and calcium hydroxide. The processing makes it easier to grind the corn kernels and results in a characteristic taste. The label makes no mention of nixtamalization, but I do recognize a hint of that familiar flavor.

The ingredient list is simple and reads: organic whole ground corn, organic sunflower and/or organic safflower oil, sea salt, lime oil.

Although the FDA has yet to publish a final rule for using the word “healthy” on food product labels, it’s likely the product would be able to use the word because these corn chips meet the qualifications for another FDA nutrient guideline. As a general guide – 5% DV or less per serving is considered low for the three nutrients of concern – sodium, saturated fat, added sugars. And these corn chips check all three of those boxes.

The product also offers multiple certifications for added reassurance. Late July is a manufacturer with an impressive marketing approach. The chips are certified USDA organic, nonGMO, gluten-free, vegan, kosher, and whole grain. The product is designed to honor all lifestyles and make everybody feel comfortable. It’s a brilliant approach. If everyone at the party can feel comfortable with the same snack food despite allergies or lifestyle preferences, you only need to buy one brand of tortilla chip.

THE VIEW FROM MY KITCHEN WINDOW

Personally I have a couple of problems labeling chips of any kind “healthy” based solely on a nutrient profile.

First, I like to scrutinize a product by looking through the NOVA lens. Potato chips and tortilla chips both fall into the NOVA Group 4 bucket. Most tortilla chips are made using an extruded. Extrusion is a process that uses heat and pressure to force food which has been reduced to a slurry or semi-solid state through a specifically designed opening to achieve a desired shape. These chips have a more delicate texture. Perhaps they were rolled into very thin sheets then precut into the familiar triangle shape? They also have a more nuanced taste – as noted above a whisper of niximalized whole corn. Still UPF but suggestive of a kinder gently degree of processing. The ingredient list for the product pictured above contains no “cosmetic” additives. Those are the additives that add flavor, color, sweetness, smoothness thus enhancing taste, appearance, or texture. As a result, the label is remarkably clean.

Second there’s a compositional issue. Folks eat food not nutrients.  Chips are served with dips. What dip will end up on the chip? Then there’s the issue of what foods are being displaced because the eater grazed on chips and dips before sitting down to a plate of food.

What makes more sense to my simplistic mind would be to say these tortilla chips are cute, clean, and very, very tasty. But yes, they are ultra-processed, so don’t spoil your dinner by eating too many, especially if what follows is a freshly prepared meals made with minimally processed ingredients like vegetables and meat or fish.

🟡Corn tortilla with refried beans

My California childhood was a culinary blessing in so many ways. Like local fruits and vegetables virtually all year long. Or a taste for robust whole wheat bread. Or my appreciate of good Mexican street food.

I gave up on finding good Mexican street food once I moved to the east coast a couple decades ago, but over time it’s gotten easier to source the right ingredients – refried beans, corn tortilla, and Chipolte sauce

Each of the three ingredients pictured above contribute their own unique flavors to what I’ve always loved about the Mexican street food I grew up eating in California. So you may be asking, what’s so special?

The refried beans are made with mashed pinto beans, aromatics, oil, spice, and salt. It’s more authentic to Mexican cooking to use lard but much harder to buy here in the US. Lamorana chipolte sauce is imported from Mexico 🇲🇽 and is just the right level of heat for my kind of Mexican palate.

Best of all are the corn tortillas!  They are made by Vista Hermosa – exactly the taste I remember. That’s because the tortilla is made by following the thousand year old process of Nixtamalization used by the Aztec & Mayans, a traditional processing method which is more respectful of the corn’s food matrix. I don’t buy these corn tortillas because of the certifications – USDA Certified Organic, non-GMO, and Gluten Free. I buy them because they taste like the tortillas I grew up eating. The product is not designed for convenience or shelf stability. These tortillas will go stale or develop mold if they remain in plastic for too long. So I use another kind of processing – freezing – to store any tortillas I haven’t used once the package is opened.

And as you can see by checking the Nutrition Facts Label, one tortilla actually meets the proposed FDA requirements for labeling a food product “healthy” based on the percentages Daily Value for sodium, saturated fat, and sugar. My usual portion is two or more tacos however.

THE VIEW FROM MY KITCHEN WINDOW

Now let’s take a look through the NOVA lens.

Most industrially formulated refried beans have relatively clean ingredient lists. Some brands add flavor and most use RBD seed oils like canola or soybean. Expeller pressed oils are refined, blanched, and deodorized (RBD) but are spared hexane extraction. The refried beans pictured above as well as the Chipolte sauce both list more than 5 ingredients.

Commodity corn tortilla brands are formulated with flavors, gums, preservatives. They are shelf stable, mold free, mass produced, wrapped in plastic, and lack a distinctive taste. The corn tortillas I use are not as shelf stable but taste like an authentic corn tortilla.

All three products could be categorized as UPF depending on which qualifiers were selected as the basis for classification. Squishy lines of demarcation make my nutrient focused colleagues go glassy eyed and provide the basis for dismissing the NOVA classification all together as unscientific.

But I have a better idea.

Modern food manufacturing technology is amazing especially in combination with microbiology. All three products pictured above use modern food processing technology to reinvent traditional methods.

So whether these 3 products are considered Group 3 / processed or Group 4 / ultra-processed, I’m okay with all three. I like to think of products like these as reinvention. Using modern food technology but following and replicating traditional methods and tastes. Sort of like reinventing the wheel.

🔴Boca Burger turns 45 this year.


The Boca Burger has been around since 1979.

That means Boca marks the beginning of an era. During the 1980’s, the dominance of ultra-processing #UPF was established in our American food environment.

A plant based burger is a lot more sophisticated today than it was in 1979. Most plant based burgers however, regardless of the degree of sophistication, are classified as NOVA Group 4 / #UPF.

The Boca I served for dinner the other night consisted of the burger, hamburger bun, shredded lettuce, tomato, mayo. There’s not much controversy over what makes the Boca ultra-processed. Or for that matter what makes the commodity hamburger bun ultra-processed. Both are industrially formulated convenience products manufacturer with markers and processes not available to home cooks. Both products have a lengthy ingredient list. Commodity mayo is also ultra-processed because it usually contains a preservative but I’m okay with food safety. The shredded lettuce and tomato are both minimally processed but these ingredients constitute only about 25% by weight.

The Nutrition Label pictured above reflects the nutrient facts. Note the Daily Value for sodium is well above 20% DV, the FDA guideline for determining a high amount. The protein looks adequate but there may be a case to be made for hyper palatable based on the combination of fat and salt.

So that’s the scoop. Thanks to the Nutrition Facts Label we know my Boca Burger is high in sodium. Using my NOVA lens, it’s easy to see why my Boca Burger qualified as ultraprocessed. In my opinion #UPF is not a reason to avoid the Boca Burger unless …

THE VIEW FROM MY KITCHEN WINDOW

My significant other likes burgers and buns. He’s okay with plant based and that’s why I gave Boca a shot. Keeping a meal in the freezer that can be reheated and served on those days when I don’t have time to cook is handy so I’m always evaluating options.

He was fine with the Boca. My problem with most industrially formulated foods is they are boring – they always taste the same.

But my digestion was not happy. Something in the combination upset my gut.

Just because an additive is safe doesn’t mean the substance sets well in everyone’s gut. My gut is unhappy with one of the substances. Is it the soy protein concentrate? Or perhaps the modified cellulose, the wheat gluten, the hydrolyzed wheat protein, or the natural flavor? Or perhaps it’s simply that my gut is not used to metabolizing substances that only come from time to time?

What ever the reason, it’s still okay to say no thanks. Trusting your gut is just common sense and there’s nothing wrong with good old fashioned common sense.

🔴Twinkies – poster child for UPF

Unlike many so many Americans, I did not grow up eatingTwinkies. My first bite was when I bought the package pictured above for the post. I plan to share my reaction to that first bite with you as well as why I’m not necessarily in favor of UPF being included in our dietary guidelines, but first let’s take a look at what makes Twinkies an ultra-processed food.

✅ Industrial Formulation. Twinkies are manufactured on an automated assembly line. Many videos of the processing available online. The production line can produce more than 1000 per minute.

✅ Industrial Processes. Twinkies are mass produced with ingredients that have been deconstructed like refined wheat flour, cornstarch, soy lecithin or chemically modified like high fructose corn syrup (HFCS).

✅ Cosmetic Additives. Twinkies are manufactured with colors (Red 40 and Yellow 5) and flavors (natural and artificial).

❌ Displace traditions and long-established culinary patterns. Twinkies probably haven’t displaced traditions or long-established culinary patterns here in the United States. The product appeared in the 1930s, almost 100 years ago, and over the generations Americans have come to accept convenience and off the shelf sweetened snacks as normal.

✅ Profitable. Just this year, the brand was sold to Smuckers for 5.6 billion dollars so it’s reasonable to conclude the product is profitable.

✅ Tasty. Twinkies are tasty. Whether that means palatable or hyper-palatable depends on who you talk to and who is doing the tasting.

My sense is Twinkies are an excellent poster child for ultra-processing. As good a poster child as any other food product I can think of. Now for that first bite. The Twinkie tasted decidedly sweet almost too sweet for my taste, but not unpleasant. My gut was not pleased however with the Twinkie. After about half an hour I felt some discomfort. Nothing at all serious and the discomfort didn’t last long. I tried another Twinkie the next day with the same result so I never finished the package.

THE VIEW FROM MY KITCHEN WINDOW.

Initially I was in favor of including NOVA and UPF in the next release of our dietary guidelines. But now I’m not so sure.

Americans who cook already appreciate NOVA because it’s hard to cook without using mostly minimally processed ingredients and most home cooks and chefs already bring a holistic perspective to food.

Americans who rely heavily on take out and convenience food have their own set of reasons for avoiding the kitchen and many of these reasons are valid and understandable. More money, more time, better cooking & storage options could help, but these are financial incentivizes and not related to degree of processing. Recommending a single mom with a couple of kids who works 2 jobs to buy more perishable food and to do more cooking at home is not going to solve financial problems.

I also think back to what happened when the USDA stopped being hostile to organic farming and enabled manufacturers to use the word on product labels. For those of who supported the original holistic view of organic, what we might call regenerative farming today, labeling food organic just meant that food manufacturers had one more label to market. Many, myself included, believe the official USDA process actually subverted the original vision and provided little value.

I’m sure once Big Food gets over being hostile to NOVA, the marketing departments will adapt quickly and discover creative ways to market more highly processed food using NOVA terminology.

So maybe, just maybe, it’s better to leave NOVA out of our guidelines. The holistic construct is fundamentally incompatible with the tool – the Healthy Eating Index (HEI) – used by my fellow dietitians to assess dietary guideline compliance. And I don’t see that reductionist approach changing anytime soon.

🟡Would your Great Grandmother Eat an Enchilada?


My great grandmother wouldn’t have a clue what to do with an enchilada. She was born and raised in Maine. She ate baked beans, cornbread, meat, potatoes, salt cod, wheat flour, and molasses. The word enchilada would have been unrecognizable.

Another word that would have no meaning to her is ultra-processed. But I’ll save those comments for later …

I love to talk about why my great grandmother wouldn’t recognize an enchilada because I love to poke fun at Michael Pollan’s ridiculous food rule – Don’t eat anything your great-grandmother wouldn’t recognize as food. 

Thank goodness my great grandmother immigrated to California because I’ve been eating enchiladas all my life. Growing up in California, it’s hard to avoid Mexican food and I developed a taste for good street food early on. Burritos. Tamales. Chile Rellanos. And of course Enchiladas.

The enchilada pictured above is a frozen ready-to-heat meal developed by a manufacturer in California. The owners aren’t Mexican but they’ve focused on the plant based ingredients indigenous to authentic Mexican food. The frozen ready-meal is no match for a good street food vendor but in a pinch when I don’t have time to cook, a little convenience is appreciated.

THE VIEW FROM MY KITCHEN WINDOW

Another one of Michael Pollan’s food rules is – Avoid food products that contain more than five ingredients. I count 20 ingredients in the ready-meal pictured above.

And 20 is a lot more than 5.

So I got to thinking about the line of demarcation between processed food and ultraprocessed food. Nutrition professionals and food scientists often disagree on which group a given food product should be placed in. The line of demarcation is especially squishy between Group 3 / Processed and Group 4 / Ultra-Processed. This frozen enchilada is a perfect example.

The ingredient list read as follows: filtered water, organic rice, organic pinto beans, organic corn tortillas (organic white corn, water, trace of lime), organic tomato purée, organic corn, organic onions, organic zucchini, organic bell peppers, organic tofu (filtered water, organic soybeans, magnesium chloride), organic pinto beans, expeller pressed high oleic safflower and/or sunflower oil, organic sweet rice flour, spices, sea salt, organic tapioca starch, olives, organic garlic, organic green chiles, chives.

• The case for UPF / Group 4. The ingredient count adds up to 20. Two of those ingredients can be classified as additives – magnesium chloride and tapioca starch. The product is also pre-prepared and ready to heat.

• The case for Processed / Group 3. The major ingredients are whole recognizable foods like corn kernels, pinto beans, the tortilla – all with the food matrix more or less intact. One of the additives, magnesium chloride, is a sea salt derivative and is used as coagulant for tofu/soybeans. The other, tapioca starch, is a commonly used thickener. Both products are marketed directly to consumers and could therefore be used in a home kitchen.

I call it the UPF kerfuffle. How should we resolve a situation where a single product qualifies for more than one NOVA group?

My solution will not satisfy food scientists and purists. But sometimes life intercedes and although it’s tempting I don’t always have a couple of discretionary hours to think about kerfuffles. So here’s my work around for products like the frozen enchilada that are made with whole intact recognizable components but are formulated with more than 5 ingredient. I put them Group 3 / Processed and think of them as G3>5.

Yes it’s subjective. Yes it’s sort of cheating. But it works. Especially useful when I’m busy and I don’t want to spend precious discretionary time knocking my head against kerfuffles.

Invasive Correctness and Seafood Linguine.

A philosophy of dietary correctness pervades our food environment. But before we get to that…

My kitchen smelled like the sea as I unwrapped the packages and start my preparation. Ingredients in descending order by weight are: hard durum wheat semolina pasta, shrimp, clams, scallops, wine, olive oil, fennel, garlic. All credible ingredients. If I just substituted whole wheat pasta for the hard durum wheat semolina pasta, the recipe would pass the test.

The reason I’m unwilling to make the switch is based on the taste and texture of the pasta. I’ve experimented with whole wheat pasta both domestic and imported brands but the products don’t cook the same way and the finished dish doesn’t taste the same.

This correctness approach requires a binary decision. The argument for ignoring taste, texture, and the Italian tradition in a binary system is because the food component will not pass. And since both sodium and saturated fat are below respective compliant thresholds with the right serving size, it’s a business no-brainer.

What would I advise a client on a labeling strategy? To the independent restaurant managed by a chef owner I would tell them not to bother with nutrition. For a retail provider I would recommend considering a substitution because it’s too complex trying to explain the winner take all approach if the only two options are healthy or not healthy. That’s apparently what many of the global manufacturers of breakfast cereals have done. They’ve reformulate many product substituting whole wheat for refined wheat flour to increase the fiber grams on the label.

But I’m thinking to myself – what a choice!

 VIEW FROM MY KITCHEN WINDOW

A philosophy of dietary correctness pervades our food environment. My seafood linguine isn’t “healthy” because I use durum wheat semolina pasta imported from Italy instead of whole wheat pasta. Despite all other benefits on the plate – variety of seafood, Omega-3 fatty acids, an artful presentation, the taste of deliciousness – the plate fails.

Sitting here in my kitchen and gazing out the window I’m remembering the advantages of one on one counseling sessions. If I were talking to a client right now about the difference between traditional imported hard durum wheat pasta and whole wheat pasta, I could acknowledge the taste difference between the two and we could discuss alternative sources of fiber.

I could describe to my client how the kitchen smells like the sea as I unwrapped the packages and start my preparation. I could encourage my client to be an adventurous cook and share my expertise on buying Little Neck clams and local scallops and why I prefer shrimp harvested in the Gulf or Carolinas compared to commodity farmed shrimp.

I could talk about Italian culture and tradition and the taste and texture differences between an Italian brand of pasta that has been extruded using bronze-cut dyes as opposed to commodity pasta which is manufactured with wheat flour and the more common Teflon dyes. And if the client like the taste of beans or peas or lentils – all excellent sources of intact fiber- we could explore recipes from traditional Italian cooking which include these plant based beauties.

 A labeling approach that reduces benefits and risks down to a single icon like the proposed FDA update or The Kiss Test forces a binary choice. All components need to pass the test and the product or recipe either passes or fails. The plate is either one or the other. Good or Bad. Winner or Loser. Pass or Fail.

It’s not the smartest approach for encouraging people to eat healthier in my humble opinion.

Healthy is getting an update. Finally.

photo credit | gourmetmetrics

Pictured above is a breakfast cereal designed to appeal to the healthy eating crowd. How can we tell? Because every available corner has been used to display a symbol or claim suggesting healthfulness.

NEW RULES FOR HEALTHY

Thanks to a recent FDA proposed update for labelling food healthy, breakfast cereals like the one pictured above may want to make the claim at some point in the future.

To pass the first hurdle, the product must actually contain food from one of the 5 Food Groups. The ingredient list for the cereal pictured above minus additives and fortification reads as follows: whole grain wheat, raisins, cane sugar, whole grain rolled oats, dates, wheat flour, malted barley flour, rice flour, pecans, expeller pressed canola oil, salt, rice syrup, molasses.

Note that the manufacturer tells us in big bold letters that the product provides 32 grams whole grains as certified by the Whole Grain Council. That certification is a good indicator that the cereal has some whole grain. If 32 grams is enough whole grain to meet the proposed standard, there is a good chance the cereal will past the first hurdle and therefore meet the requirements to be classified as a GRAIN.

The second hurdle is nutrient based. Checking the label for nutrients, we see Saturated Fat is listed as 0 grams per serving and Sodium is well below the new 230 mg limit per serving. So far so good. There is a problem, however, and the problem is Added Sugar. The grams of added sugar exceed the newly proposed limit as measured by percentage Daily Value. In order for this cereal to qualify for the healthy claim, the manufacturer would need to reformulate.

THE CONUNDRUM

A conundrum is a confusing and difficult problem or question. With the proposal for new rules, both manufacturers and consumers have tough decisions to make.

Manufacturers who decide to reformulate have a wide range of options from artificial sweeteners to concentrated fruit purée and date paste. Manufacturers always of course have the option of ignoring the healthy claim and continuing to use all the other symbols and certifications to communicate healthfulness.

Consumers also have tough decisions. Some healthy eating enthusiasts will demand the products they buy display the healthy claim. Not all of course because other enthusiasts want sugar while still others will want to avoid artificial or laboratory synthesized sweeteners. Still others may believe traditional sugars are actually a better choice despite the fact the product can’t make a healthy claim.

HOWEVER …

Neither the degree of processing or fortification will impact the manufacturers right to claim the product is healthy as per the current proposal.

Check out the picture posted above and take a good look at the middle box identified as “FLAKES & CLUSTERS”. The flakes are identifiable as whole grain rolled oats. But those clusters? They look to my untrained eye like clumps of brown goo. Perhaps the end product of whole grain wheat that has been pulverized into a fine powder, mixed with a liquid, than extruded into a pre-formed “cluster”. Besides enrichment which is mandated, the cereal is fortified with 13 other vitamins and minerals.

Here’s my prediction. We will be talking a lot more about what is and is not food from now on.