Understanding the Two-Score System
Why we use two independent scores to evaluate food quality, and how they work together to give you the complete picture.
Why Two Scores Instead of One?
Traditional single-score systems fail to capture the complexity of food quality. A product can be minimally processed but nutritionally poor (like pure sugar), or ultra-processed but fortified with nutrients (like protein bars). Our two-score system recognizes this fundamental truth.
Single Score Problems
- β’ Can't distinguish processing from nutrition
- β’ Oversimplifies complex trade-offs
- β’ Misleads consumers about food quality
- β’ Ignores individual dietary needs
Two-Score Advantages
- β’ Clear separation of concerns
- β’ Reveals hidden ultra-processing
- β’ Identifies nutritious processed foods
- β’ Enables personalized thresholds
Real Examples That Prove the Point
WHITE GRANULATED SUGAR
Cha-ching - Single ingredient, terrible nutrition
DIET ORANGE SODA
Shoprite - Ultra-processed, zero calories
PLAIN NON-FAT GREEK YOGURT, PLAIN
Chobani - Minimally processed, high protein
Processing Score (PS): How Much Has It Changed?
The Processing Score measures industrial transformation from whole foods. Starting at 1 for single ingredients, it increases with each layer of processing, additives, and industrial techniques. There's no upper limitβthe most processed foods can score 30+.
Base Score Calculation
- 1.0: Single ingredient (apple, egg, milk)
- 1.5: 2-3 simple ingredients (nut butter, cheese)
- 3.5: Basic processing (bread, yogurt)
- 5.0: Standard processed (crackers, cereal)
Processing Penalties
Major Penalties
- β’ Artificial ingredients: +2.0
- β’ Hydrogenated oils: +1.5
- β’ High Fructose Corn Syrup: +1.5
Moderate Penalties
- β’ Modified starches: +0.8
- β’ Chemical preservatives: +0.6-1.5
- β’ Natural flavors: +0.3
Processing Levels
Whole foods, simple ingredients, kitchen techniques
Basic processing, simple additives, familiar ingredients
Multiple additives, significant industrial processing
Industrial formulations, numerous additives, lab-created ingredients
Nutrition Score (NS): What's the Nutritional Value?
The Nutrition Score evaluates the balance of beneficial nutrients versus harmful components on a 0-10 scale. Higher scores indicate better nutritional value, considering protein, fiber, vitamins, and minerals against sugar, sodium, and unhealthy fats.
Positive Factors (Add Points)
- Protein: Up to +3 points
- Fiber: Up to +2 points
- Fruits/Vegetables: Up to +2 points
- Fermented dairy: +1 point
- Whole grains: +1 point
Negative Factors (Subtract Points)
- Added sugars: Up to -3 points
- Sodium: Up to -2 points
- Saturated fat: Up to -2 points
- Trans fat: -1.5 points
- Low nutrient density: -1 point
Score Ranges
Examples: Plain Greek yogurt, quinoa, salmon
Examples: Whole grain bread, low-fat milk, lean meats
Examples: White bread, fruit juice, processed cheese
Examples: Candy, soda, potato chips
Using Both Scores Together
The real power comes from using both scores together. This reveals four distinct categories of foods, each requiring different consideration in your diet.
Best Choice
Low PS + High NS
Minimally processed, nutrient-dense foods. The gold standard for health.
Examples: Fresh fruits, vegetables, plain yogurt, whole grains
Good Processed
High PS + High NS
Processed but nutritious. Convenient options with nutritional benefits.
Examples: Fortified cereals, protein bars, meal replacements
Simple but Empty
Low PS + Low NS
Minimally processed but nutritionally poor. Natural doesn't mean healthy.
Examples: Sugar, white rice, fruit juice, coconut oil
Avoid
High PS + Low NS
Ultra-processed and nutritionally poor. The worst combination.
Examples: Candy, chips, soda, frozen dinners
Setting Your Personal Thresholds
Everyone's dietary needs and goals are different. Use these guidelines to set your personal thresholds for both scores.
π₯ Strict Health Focus
For maximum health benefits. Focuses on whole foods and minimally processed options with high nutritional value. Best for health conditions or weight loss.
βοΈ Balanced Approach
Practical for most people. Allows some processed foods while maintaining good nutrition. Sustainable for long-term healthy eating.
π― Flexible Living
For busy lifestyles or gradual improvements. Allows convenience foods while avoiding the worst options. Good starting point for dietary changes.
Common Misconceptions
β "Natural means healthy"
Sugar, salt, and saturated fats are natural but can be harmful in excess. Our Processing Score is low for these (PS: 1), but the Nutrition Score properly reflects their poor nutritional value.
β "All processed food is bad"
Some processing improves nutrition (fortified milk, frozen vegetables) or safety (pasteurization). Our system distinguishes beneficial processing from harmful ultra-processing.
β "Organic equals less processed"
Organic products can be highly processed. Organic cookies, chips, and sodas often score PS > 10. Processing method matters more than organic certification.
β "Expensive means healthier"
Premium brands often score worse than store brands. Price reflects marketing and packaging more than food quality. Always check the scores.
Key Takeaways
- βTwo scores reveal the truth: Processing and nutrition are independent factors that both matter for health.
- β50% of products are ultra-processed: Half of grocery items score PS > 6.5, revealing the extent of industrial food processing.
- βSet personal thresholds: Use PS β€ 6.5 and NS β₯ 5 as a balanced starting point, then adjust for your needs.
- βLook for Low PS + High NS: The best foods minimize processing while maximizing nutritional value.
- βQuestion assumptions: Natural doesn't mean healthy, organic doesn't mean unprocessed, expensive doesn't mean better.
Ready to Apply This Knowledge?
Disclaimer: All tools and data visualizations are provided for educational and informational purposes only. They are not intended as health, medical, or dietary advice. Always consult healthcare professionals for personalized dietary guidance.