In a recent MPR News segment on Morning Edition, reporter Michaeleen Doucleff interviewed Dr. Alexandra DiFeliceantonio, a researcher at Virginia Tech who studies the neuroscience of food choices. They discussed the new U.S. government policy that advises Americans to limit highly processed foods.
However, many people who want to cut back on these foods often find it hard to recognize which products are considered ultra-processed. “I think advertising is really good at making people think foods are minimally processed when they’re actually ultra-processed,” DiFeliceantonio told NPR.
Doucleff explains that ultra-processed foods often contain industrial ingredients, such as preservatives and artificial sweeteners—that most of us don’t keep in our kitchens. These foods are linked to health problems like diabetes, heart disease, depression, and obesity.
When people ask me about ultra-processed foods, they’re often most confused about grains, carbohydrates and starches. People want to know how to choose more healthful versions of these products.
– Dr. Dariush Mozaffarian, Tufts University
In the segment, Dr. Dariush Mozaffarian, director of the Food is Medicine Institute at Tufts University, explained to NPR that many people struggle to choose healthier options when it comes to processed grains and starches like bread, crackers, and pasta. To make it easier, he suggests using the following two simple tools, the “10-to-1 test” and the “water test”, to help guide smarter choices at the store.
- The 10 to 1 test: Dr. Mozaffarian recommends checking the nutrition label before choosing foods like granola bars. A good rule of thumb is that a food should have at least 1 gram of fiber for every 10 grams of carbohydrates. For example, a granola bar with 30 grams of carbs should contain at least 3 grams of fiber. “This balance between refined starches, whole grains, bran, seeds, and other healthy ingredients makes the product a better choice,” he adds.
- The water test: In addition to the 10-to-1 test, Dr. Mozaffarian suggests the water test to see how processed a starchy food is. Soak the food in water for a few hours: if it doesn’t dissolve, it’s likely minimally processed and a healthier choice because its cell walls are harder to digest. Minimally processed grains are broken down more slowly in the body, which benefits liver function, metabolism, and gut health. Ultra-processed grains, on the other hand, break down quickly, causing spikes in blood sugar and increasing the risk of insulin resistance and diabetes.
NPR reporter Doucleff shared his own experience trying the water test at home with his 10-year-old daughter while preparing homemade whole wheat bread. Their bread passed the test, staying intact and leaving the water clear. By contrast, a store-bought French baguette absorbed water like a sponge, showing it was ultra-processed. This simple experiment clearly illustrated the difference between homemade and ultra-processed breads.
Doucleff noted that the test helped his daughter understand the difference firsthand. “It’s kind of gross,” she said, squeezing the ultra-processed bread like a sponge. “Bread shouldn’t be like that.”
Acknowledgement: The summary section of this post was generated using AI writing tools as part of my AI Explorations process. For more information, please refer to the original NPR article listed below.