Recipe: Primal Beef and Broccoli – NOVA Classification Group 1: Unprocessed or minimally processed foods

019.08.19 Primal Ground Beef and Broccoli, Washington, DC USA 231 25216
019.08.19 Primal Ground Beef and Broccoli, Washington, DC USA 231 25216 (View on Flickr.com)

We’re now in the era diabetes reversal, why don’t more doctors know?

I’m also in my era of food photography….doctors don’t need to know that part 🙂

Tip: Ground beef and Broccoli are both NOVA classification Group 1: Unprocessed or minimally processed foods. This beef is grass fed, grass finished, pasture raised, and includes organ meat.

There are no vegetable oils, sugar, or grains in this recipe.

Artificial meat (not used in this recipe) is NOVA classification Group 4: Ultra-processed food and drink products.

As predicted, there was no rise in blood sugar after ingestion of this meal, as measured with a continuous glucose monitor.

The NOVA Classification system

NOVA has been used in studies recently comparing the health effects of ultra-processed foods, for example this one that I posted on previously: Just Read: Ultra-processed diets cause excess calorie intake and weight gain.

The NOVA classification … groups foods according to the extent and purpose of the processing they undergo. Food processing as identified by NOVAinvolves physical, biological and chemical processes that occur after foods are separated from nature,and before they are consumed or used in the preparation of dishes and meals.Monteiro CA, Cannon G, Levy R, Moubarac J-C, Jaime P, Paula Martins A, et al. NOVA The Food System. World Nutr. 2016;7(7):1–3.

There is no online registry of every food and their NOVA group status that I can find, so I’ve grouped this recipe using the definitions below. As always, feel free to check my work. I’m more interested in knowing than being right.

Definition of Group 1: Unprocessed or minimally processed foods

Minimally processed foods are natural foods altered by processes such as removal of inedible or unwanted parts, drying, crushing, grinding, fractioning, filtering, roasting, boiling, pasteurisation, refrigeration, freezing, placing in containers, vacuum packaging, or non-alcoholic fermentation. None of these processes adds substances such as salt, sugar, oils, or fats to the original food.Monteiro CA, Cannon G, Levy R, Moubarac J-C, Jaime P, Paula Martins A, et al. NOVA The Food System. World Nutr. 2016;7(7):1–3.

Definition of Group 4: Ultra-processed food and drink products

These are industrial formulations typically withfive or more and usually many ingredients. Such ingredients often include those also used in processed foods, such as sugar, oils, fats, salt, anti-oxidants, stabilisers, and preservatives. Ingredients only found in ultra-processed products include substances not commonly used in culinary preparations, and additives whose purpose is to imitate sensory qualities of group 1 foods or of culinary preparations of these foods, or to disguise undesirable sensory qualities of the final product. Group 1 foods are asmall proportion of or are even absent from ultra-processed products.Monteiro CA, Cannon G, Levy R, Moubarac J-C, Jaime P, Paula Martins A, et al. NOVA The Food System. World Nutr. 2016;7(7):1–3.

The Golden Rule – Dietary Guidelines for the Brazilian Population

“The golden rule: Always prefer natural or minimally processed foods and freshly made dishes and meals to ultra-processed products” –Melo EA et al. Dietary Guidelines for the Brazilian Population [Internet]. 2014. Available from: www.saude.gov.br/bvs

Recipe

You can tell from the photos that I chose not to use as much butter in my version.

By the way:

  • Butter is NOVA Classification Group 2: Processed culinary ingredients
  • Vegetable oils are NOVA Classification Group 4: Ultra-processed food and drink products

See: Keto Ground Beef and Broccoli — Recipe — Diet Doctor

References

  1. Monteiro CA, Cannon G, Levy R, Moubarac J-C, Jaime P, Paula Martins A, et al. NOVA The Food System. World Nutr. 2016;7(7):1–3.
  2. Melo EA et al. Dietary Guidelines for the Brazilian Population [Internet]. 2014. Available from: www.saude.gov.br/bvs

Additional photos

Practicing painting with light

View this post on Instagram

We’re now in the era of #DiabetesReversal, why don’t more doctors know? Tip: Ground beef is NOVA classification Group 1: Unprocessed or minimally processed foods. This beef is grass fed, grass finished, pasture raised, and includes organ meat. Artificial meat is NOVA classification Group 4: Ultra-processed food and drink products. “The golden rule: Always prefer natural or minimally processed foods and freshly made dishes and meals to ultra-processed products” – Brazilian Ministry of Health, Dietary Guidelines for the Brazilian Population References, recipe, and definitions at https://recipes.tedeytan.com Washington, DC USA Meat from @eatnosetotail, no endorsement implied. #RealFood #FoodNotPharma #MetabolicHealth #LCHF #Science #DataOverDogma #FamilyMedicine #SonyAlpha #OnePlanet #Yes2Meat #FoodPhotography #NoseToTail #MeatPhotography

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