I recently read an NPR article titled “Is that carb ultra-processed? Here’s a test even a kid can do,” and I thought it was worth sharing, not because I expect many of us to start soaking our bread in glasses of water, but because it sparks an important conversation about the kinds of carbohydrates we’re choosing.

For the first time, the U.S. government is urging people to avoid “highly processed” foods, linking them to rising rates of diet-related diseases. Many people want to reduce ultra-processed foods (UPFs), but feel confused about what actually counts. Marketing doesn’t make it any easier.

The article highlights two practical tools from Dr. Dariush Mozaffarian at Tufts University to help people assess grains and starches:

1. The 10-to-1 Test

For every 10 grams of carbohydrate, a food should contain at least 1 gram of fibre.

So if a granola bar has 30 grams of carbohydrate, you’d look for at least 3 grams of fiber. This guideline helps distinguish foods made primarily from refined flour and sugars from those that still contain meaningful amounts of whole grains, bran, or seeds.

It’s simple. It’s practical. And it’s something you can do right in the grocery store.

2. The “Water Test”

This one sounds fun. You place a piece of bread, cracker, or cereal in a glass of water for a few hours. If it dissolves or turns cloudy and mushy, it’s likely more highly processed. If it largely holds together, it’s more likely minimally processed.

The science behind this relates to the plant cell wall. In intact whole grains, the fibrous cell wall acts as a protective barrier around the starch. That barrier slows digestion, helps moderate blood sugar, and allows more of the carbohydrate to reach the lower gut, where it can feed our microbiome.

Highly processed grains, on the other hand, have often been milled, pulverized, and reconstructed in ways that remove or disrupt that natural structure. As a result, they digest quickly and can create sharper glucose and insulin spikes.

Would I Actually Do This Test?

Probably not on a regular basis. But I love the visual nature of it,  especially for families. It makes an abstract concept concrete. It helps us see that not all breads (or crackers or cereals) behave the same way, even if they look similar on the shelf.

And more importantly, it shifts the focus from demonizing “carbs” to understanding structure and processing.

Because carbohydrates themselves are not the enemy. Whole grains, beans, lentils, intact oats, and minimally processed breads can be incredibly nourishing. The issue isn’t carbohydrates, it’s what has been done to them.

A Balanced Perspective

While research linking ultra-processed foods to health concerns continues to grow, I’m cautious about creating fear around every packaged item. Most of us live in the real world. We balance budgets, time constraints, and family preferences.

Rather than perfection, I encourage curiosity.

• Could you swap one refined grain for a more intact option?
• Could you check the fiber content when you buy bread?
• Could you experiment with steel-cut oats instead of instant?
• Could you try baking a loaf at home, just to taste the difference?
  

Small shifts add up. So no, you don’t need to turn your kitchen into a laboratory. But if you ever feel like dropping a piece of bread into a glass of water just to see what happens… I won’t stop you.

At the very least, it might spark a good conversation around the dinner table.