Ultra processed food

Description

See locust-bean-gum

Description

See locust-bean-gum

Description

This is a red azo dye that is commonly used in food, cosmetics, and pharmaceuticals. It is also known as FD&C Red 40 or E129. Allura Red AC is a synthetic dye that is made from petroleum. It is a red powder that is soluble in water.

Uses

When used in food, Allura Red AC can give products a cherry or strawberry colour. It is often used in candy, ice cream, yogurt, and beverages. Allura Red AC is also used in some cosmetics, such as lipstick and blush. In pharmaceuticals, Allura Red AC is sometimes used to colour pills or capsules.

Safety

Allure red has clear toxic effects on the liver and kidneys, especially children. Side effects may include asthma, allergies, cancer, brain damage, cancer, and attention deficit hyperactivity disorder. It is banned in many European countries.

Description

Aromas refers to a substance, or mix of substances, added to a product to give it a particular scent. It can be natural or synthetic.

Safety

It is best to avoid directly consuming concentrated aroma ingredients. They are intended for scenting, not eating.

Ultra processing

Natural aroma signifies at least 95% of the aromatic ingredient comes from its natural source. Aroma, aromas or an aroma type such as apple aroma simply indicates an artificial scent.

Description

The meaning of "caramel" on an ingredient list can vary depending on the context and product. It can be a sweet and sticky confection made by heating sugar until it melts, caramelizes, and develops a rich, amber colour and sweet, buttery flavour. It can also be a food colourant created through a similar process of heating sugars but under specific conditions to produce a dark brown liquid or solid. Four main types of caramel colour exist (Class I-IV or a-d), differentiated by the manufacturing process.

Uses

Food manufacturers use caramel colour to enhance the visual appeal of various products like sodas, baked goods, sauces, and even alcoholic beverages.

Safety

Class III and IV raise potential concerns due to the presence of a compound called 4-methylimidazole (4-MEI). Studies in animals have shown 4-MEI to be carcinogenic. People with certain health conditions like cancer may be more susceptible to potential risks and should consult their doctor before consuming products with caramel colour, especially Class III and IV.

Ultra processing

All type of caramel colour are highly processed. E150d specifically refers to Class IV caramel colour, produced with ammonia and sulphite in the presence of carbohydrates.

Description

Carrageenan is a family of natural, sulfated polysaccharides extracted from red edible seaweed. see gums

Uses

Used for its thickening, gelling, and stabilizing properties

Safety

Carrageenan may irritate the sensitive lining of the gut, causing gas, bloating, and abdominal pain. People with IBS may experience worsened symptoms like diarrhea, cramping, and abdominal pain when consuming carrageenan. There's limited evidence, but some researchers suggest carrageenan could potentially worsen existing IBD symptoms like Crohn's disease or ulcerative colitis. Carrageenan may alter the gut microbiome, the community of good and bad bacteria in your gut. This can affect nutrient absorption and digestion, potentially causing constipation or diarrhea. Carrageenan can damage the gut lining, allowing toxins and undigested food particles to leak into the bloodstream, potentially contributing to inflammation and autoimmune conditions. While research is limited, some studies suggest carrageenan may affect insulin sensitivity and blood sugar control, potentially increasing the risk of type 2 diabetes. Some animal studies suggest a potential link between degraded carrageenan and colon cancer development, but human evidence is lacking.

Description

Cellulose gum, also known as carboxymethyl cellulose (CMC) and E466, is derived from plant cell walls, primarily wood pulp and cottonseed. see gums

Safety

In some individuals, especially those with existing gut sensitivities, cellulose gum can cause bloating, gas, and diarrhoea. Some studies suggest cellulose gum might alter the balance of gut bacteria, potentially leading to issues like inflammation and nutrient absorption problems. Cellulose gum can bind to and hinder the absorption of certain nutrients, like minerals like calcium and magnesium. The production of cellulose gum requires significant energy and resources, raising concerns about its environmental footprint. A 2023 study suggests that a higher consumption of cellulose gum links to a higher risk of cardiovascular disease and coronary heart disease.

Description

See allure red

Description

See caramel

Description

See ammonia caramel

Description

See cellulose gum

Description

See PGPR

Description

Emulsifiers in food are magical little molecules that bridge the gap between ingredients that wouldn't normally get along, like oil and water. Think of them as tiny chefs that stir the pot in your food, constantly keeping things mixed and delicious.

Uses

Blending the immiscible, they act as bridges between substances that normally wouldn't mix, like oil and water. They prevent the oil from separating and forming a greasy layer. They improve the texture and mouthfeel of food. They prevent ice cream from getting icy, whipped cream from collapsing, and bread from becoming crumbly. They essentially keep everything smooth, creamy, and delightful to bite into. They increase the shelf life of food by preventing spoilage, separation, and settling. By keeping ingredients evenly distributed, they ensure you enjoy the same texture and flavor even weeks after purchase. They improve the appearance of food by giving it a uniform and appealing look. They can even enhance flavor by helping ingredients release their aromas and taste sensations. They improve the dispersion of herbs, spices, and other flavorings, leading to a more balanced and satisfying culinary experience.

Nutrition

They have no nutritional value. Emulsifiers are often found in highly processed foods, which are generally low in vitamins, minerals, and fiber. While the emulsifiers themselves don't directly deplete nutrients, their presence in heavily processed foods might suggest a less nutritious overall profile.

Safety

Some studies suggest that certain emulsifiers, particularly synthetic ones, might disrupt the gut microbiome. This could potentially lead to issues like inflammation, irritable bowel syndrome (IBS), and even metabolic issues like obesity and type 2 diabetes. Large amounts of emulsifiers might cause bloating, gas, and diarrhea in some individuals, especially those with sensitive digestive systems. Some research suggests potential links between emulsifiers and other health issues like cardiovascular disease and cognitive decline, but the evidence is less conclusive and further research is needed.

Ultra processing

Naturally derived emulsifiers such as lecithin are found in egg yolks and soybeans, they are minimally processed and often considered a whole food. Modified emulsifiers undergo modifications like de-oiling or bleaching, pushing them towards the processed category. Synthetic emulsifiers are further processed and synthesized chemicals and may be found in more highly processed foods.

Description

Maltodextrin is a white, odourless, and slightly sweet powder made from starchy plants like corn, rice, potato, or wheat. It is not classified as a sugar, but rather a carbohydrate, specifically a polysaccharide.

Uses

Widely used as a thickener, bulking agent, and texturizer.

Nutrition

Provides energy but lacks essential vitamins and minerals.

Safety

May increase the number of harmful microbes in the gut, and damage the lining of the intestines. These changes may lead to an increased risk of inflammatory bowel disease. Can cause blood sugar spikes in some individuals.

Description

Nitrates, especially when converted to nitrites, inhibit the growth of harmful bacteria like Clostridium botulinum, which can cause the deadly botulism illness.

Uses

Significantly extend the shelf life of cured meats. Nitrates contribute to the characteristic pink colour of cured meats. They react with proteins in the meat, preventing oxidation and discoloration, keeping the meat looking appetizing for longer. Nitrates contribute a subtle salty flavour to cured meats, enhancing their overall taste profile.

Safety

Nitrites can react with certain compounds in meat and other foods to form nitrosamines, some of which are classified as potential carcinogens. This risk appears to be particularly relevant for processed meats with high levels of nitrates and nitrites. Large-scale use of nitrates in agriculture can lead to water pollution through runoff. This can harm aquatic ecosystems and potentially contribute to human health issues.

Description

See nitrates

Description

Palm kernel oil is a type of vegetable oil derived from the kernels of the oil palm tree. It is often listed on ingredient lists as "palm kernel oil", "PKO", or "palmitate". Unlike most vegetable oils, palm kernel oil has a high melting point and remains semi-solid at room temperature.

Uses

Widely used in various processed foods due to its long shelf life, stability, and ability to add texture and mouthfeel. It can be found in baked goods, crackers, cookies, candy, margarine, frozen foods, and many others.

Nutrition

Palm kernel oil is one of the most saturated fats among vegetable oils, containing around 80% saturated fatty acids, mainly lauric acid.

Safety

The high saturated fat content of palm kernel oil has been linked to increased LDL cholesterol levels, a risk factor for heart disease. Moderate consumption is recommended, and alternative oils with lower saturated fat content might be preferable for health-conscious individuals. Palm oil production raises concerns about deforestation and habitat loss in tropical regions. Opting for sustainably sourced palm kernel oil or alternative oils can help address this issue. Palm oil production has also been linked to social issues like poor labour practices and land rights disputes. Choosing ethically sourced palm kernel oil can help minimize these concerns.

Description

Palm oil is a versatile vegetable oil derived from the fruits of the oil palm tree. It is a common ingredient in many processed foods and can appear on ingredient lists under various names, making it sometimes tricky to identify. Look for names like palm oil, palm kernel oil, palm fruit oil, elaeis guineensis oil, stearic acid, palmitate, sodium lauryl sulphate or sodium stearoyl lactylate. Unlike most vegetable oils, it has a high melting point and remains semi-solid at room temperature.

Uses

Found in various snacks, baked goods, crackers, cookies, candy, margarine, frozen foods, and many others due to its long shelf life, stability, and ability to add texture and mouthfeel.

Nutrition

Contains around 50% saturated fat, the highest among common vegetable oils.

Safety

The high saturated fat content has been linked to increased LDL cholesterol levels, a risk factor for heart disease. Moderate consumption is recommended, and alternative oils with lower saturated fat content might be preferable for health-conscious individuals. Palm oil production raises concerns about deforestation and habitat loss in tropical regions. Palm oil production has also been linked to poor labour practices and land rights disputes.

Symbol: KOH

Description

While potassium hydroxide does have some applications in food processing, it is important to note that it is not a common ingredient found in most finished food products. It is used in very small, controlled amounts for specific purposes and is not directly intended for consumption.

Safety

It is important to remember that potassium hydroxide is a highly dangerous substance requiring proper handling due to its strong alkaline nature. Mis-using it can cause severe burns and other health hazards.

Symbol: K₂S₂O₅

Description

Potassium metabisulfite, also known as potassium pyrosulphite, is a white crystalline powder with a pungent odour.

Uses

It is a common preservative in wine, dried fruit, and other food products. It prevents spoilage by killing bacteria and fungi.

Safety

Potassium metabisulfite can cause allergic reactions in some people. It is generally safe for most people to consume in small amounts. However, people with asthma or sulphite sensitivity should avoid it. It is important to handle potassium metabisulfite with care, as it can irritate the skin and eyes.

Symbol: Na₂S₂O₅

Description

Sodium metabisulfite, also sometimes called sodium pyrosulphite or disodium metabisulfite, is a versatile inorganic compound with varied applications. It is a white crystalline or powder solid with a slight sulphur odour which is soluble in water and decomposes at high temperatures releasing toxic fumes.

Uses

It is used as a food preservative, antioxidant, disinfectant, dough conditioner and a laboratory reagent.

Safety

Can cause allergic reactions in sensitive individuals, including asthma attacks. Excessive consumption can lead to stomach upset and other side effects. Contact with eyes and skin can be irritating.

Ultra processing

Traditionally produced by bubbling sulphur dioxide gas into a solution of sodium hydroxide although there are other equally unpleasant methods to produce it.

Description

Vanillin typically refers to the main flavour and aroma compound found in vanilla beans. However, it can come from different sources, offering varying levels of naturalness and potential ethical considerations. If an ingredient list just states vanillin then it refers to synthetic vanillin.

Ultra processing

Natural vanillin is isolated from vanilla beans or other natural sources like orchid plants. It is white crystals or powder with a pure vanilla aroma. It offers the pure vanilla flavour without the complex mix of other compounds in vanilla extract and may be pricier than synthetic vanillin. Synthetic vanillin is typically produced from petrochemicals like guaiacol.

Description

Ammonia caramel, also known as baker's caramel, confectioner's caramel, beer caramel or E150c.

Uses

It primarily serves as a colouring agent, giving foods a rich brown colour ranging from light to dark shades. Additionally, it can contribute a subtle caramel flavour in some cases.

Safety

Studies have suggested links between ammonia caramel and the formation of certain carcinogenic compounds in high doses. However, further research is needed to confirm these links and their significance in typical consumption levels.

Ultra processing

It is made by heating carbohydrates like sugars, starches, or molasses, with ammonia or other alkalis under controlled conditions. These carbohydrates caramelize, meaning they brown and develop a distinctive flavour.

Description

When natural flavours are produced from these foods, the chemical compounds that give flavour are extracted and concentrated from the foods. When artificial flavours are produced, the chemical compounds that give flavour are synthetically produced. The resulting flavour molecules are chemically identical, they just come from different sources. Since the most significant flavour compounds are molecularly identical to those found in natural foods, the flavour will be similar. But since artificial flavouring is missing multiple supporting compounds, it will have much less complexity. That means that your food could have any number of chemical additives in it giving it a certain flavour.

Nutrition

Since both natural and artificial flavourings are added to foods for flavour purposes rather than for nutritional purposes, neither contribute significant health benefits through vitamins, minerals, fibre, etc.

Safety

Some research suggests links between artificial flavours and certain health problems, such as behavioural issues in children, headaches, and allergic reactions. However, these studies are often observational and inconclusive. More research is needed to establish any definitive causal relationships.

Ultra processing

Obviously anything with artificial flavours included in the ingredients list is ultra processed.

Description

Baking powder is a dry chemical leavening agent widely used in baking to give baked goods lift and volume. It works by releasing carbon dioxide gas when activated by liquid and heat, causing bubbles to form in the batter or dough and expand during baking, resulting in light and fluffy textures. Baking powder typically contains three main ingredients. An acid, most commonly cream of tartar (potassium bitartrate), but can also be other acidic salts like monocalcium phosphate or sodium aluminium sulphate. A base, usually baking soda (sodium bicarbonate) and a filler, Often cornstarch or rice flour to prevent premature activation and clumping.

Safety

Certain types of baking powder, like those containing aluminium, have raised some health concerns. While research is ongoing, it is advisable to opt for aluminium-free baking powder for peace of mind if you are sensitive to this element.

Ultra processing

Consider using baking soda, yeast or sourdough starters as an alternative.

Description

It is a salt of propionic acid, a naturally occurring fatty acid found in some cheeses and fermented foods.

Uses

It is a preservative used in food to extend shelf life. It works by inhibiting the growth of mould and other microbes that can spoil food.

Nutrition

Your body readily breaks down calcium propionate into its components, calcium and propionic acid. The calcium gets absorbed and utilized like any other dietary calcium. Propionic acid, a naturally occurring fatty acid, gets metabolized for energy like other fatty acids.

Safety

Extensive research by various organizations like the FDA, WHO, and JECFA (Joint FAO/WHO Expert Committee on Food Additives) has concluded that calcium propionate is safe for human consumption. Some anecdotal reports mention headaches or migraines in sensitive individuals, though definitive links have not been established.

Calories

Negligable

Ultra processing

Calcium propionate is a naturally occurring substance found in cheese and butter but for food use it is produced commercially. The production process involves a neutralization reaction. Propionic acid, which is acidic, reacts with calcium hydroxide or calcium carbonate both alkaline to form calcium propionate and water.

Description

See sodium tripolyphosphate

Uses

Calcium triphosphate has the same uses as the other triphosphates in the group (E451) however it can also be used as a leavening agent which reacts with baking powder to produce bubbles and promote rising in baked goods.

Description

See puree

Description

When you see chocolate on an ingredient list, it can have several different meanings depending on the type of chocolate product and other ingredients present. Here is a breakdown of the possibilities. Unsweetened Chocolate (Cocoa mass, Cocoa solids), Semi-sweet Chocolate (Chocolate liquor, Chocolate mass with sugar), Milk Chocolate (Milk chocolate liquor, Milk chocolate mass), White Chocolate (Cocoa butter, Milk solids, Sugar).

Summary

Ultimately, the choice of whether or not to disclose the specific type of chocolate is up to the manufacturer. While there can be legitimate reasons for using a generic term, it is always best to choose products with transparent labelling that allow you to make informed decisions about what you are consuming.

Description

Corn dextrin, also sometimes called maize dextrin, is an ingredient derived from cornstarch. It is a type of carbohydrate belonging to the polysaccharide family. It is a white, odourless, and slightly sweet-tasting powder that is soluble in water.

Uses

In food, it is used as a thickener and binder, texturizer, filler and anti-caking agent. It is also used in pharmaceuticals, adhesives and textiles.

Nutrition

High in calories but very low in nutritional benefit.

Safety

Generally considered safe. Some individuals with digestive sensitivities to fructans (a type of carbohydrate found in corn) might experience bloating or discomfort after consuming corn dextrin-containing foods.

Ultra processing

Made by treating cornstarch with heat, acid, or enzymes, which breaks down the complex starch molecules into smaller, simpler ones called dextrins.

Description

DATEM is an emulsifier, a type of food additive that helps to bind different ingredients together and improve their texture and stability.

Uses

DATEM is commonly used in baking, especially for bread, to strengthen the gluten network, leading to a more uniform and desirable crumb structure. It also finds applications in other food products like biscuits, coffee whiteners, dips, ice cream, and salad dressings.

Ultra processing

DATEM is a complex molecule formed by combining fatty acids, glycerol, tartaric acid, and acetic acid. The mono- and diglycerides are mixed with diacetyl tartaric acid and acetic acid anhydride in a heated vessel. This triggers an esterification reaction, where the fatty acids in the glycerides bond with the diacetyl tartaric acid molecules. Once the desired level of esterification is achieved, the reaction is neutralized with an alkali like sodium bicarbonate.

Description

Dextrose, also known as glucose is a simple sugar or monosaccharide with the formula C6H12O6. It may be listed as dextrose, glucose, corn sugar, or corn syrup solids.

Uses

Dextrose can be used as a sweetener, it is a low-calorie sweetener compared to sucrose and has a sweetness level 70-80% of sucrose. It may also be used as a fermentation agent, bulk enhancer and texture modifier, preservative.

Safety

Excessive consumption of simple sugars like dextrose can contribute to health problems like obesity, diabetes, and heart disease.

Ultra processing

Dextrose is extracted from corn starch through a chemical process like hydrolysis, significantly altering its natural state.

Description

See DATEM

Description

Disodium inosinate (E631) is a flavour enhancer found in various processed foods. It contributes to the savoury umami taste.

Calories

Negligable

Ultra processing

It is produced by fermentation of sugars with specific bacteria to create inosinic acid, which is then converted to disodium inosinate.

Description

See iron oxides

Description

See calcium-propionate

Description

See sodium-acid-pyrophosphate

Description

See sodium tripolyphosphate

Description

See mono-and-diglycerides-of-fatty-acids

Description

See DATEM

Description

See potassium aluminium silicate

Description

Erythritol is a sugar alcohol, a type of carbohydrate found naturally or produced chemically for commercial purposes.

Uses

It is used as a sugar substitute in many low-calorie and sugar-free foods and beverages because it has about 6% of the calories and 70% of the sweetness of sugar.

Safety

It is absorbed by the small intestine and then mostly excreted in the urine. Some people may experience digestive problems, such as bloating or gas, if they consume too much erythritol. Erythritol does not promote the growth of bacteria in the mouth, so it may help to reduce the risk of cavities. Erythritol does not raise blood sugar levels, so it is a safe option for people with diabetes or prediabetes.

Ultra processing

It is found in small amounts in some fruits and vegetables, such as pears, grapes, and watermelon. It is produced commercially through fermentation of corn starch.

Summary

It is important to note that erythritol is not a perfect substitute for sugar. It does not have the same bulking properties as sugar, so it may not be suitable for all baking applications. And, as with any sugar substitute, it is important to consume erythritol in moderation.

Description

See artificial flavour

Description

Gellan gum is similar to xanthan gum in that bacterial fermentation produces it. Scientists initially identified it as a substitute gelling agent to replace agar for clinical use after its initial discovery in 1978. For more information see gums

Safety

The scientific literature on gellan is promising though not conclusive. A small study published in the journal Food Additives and Contaminants involving 10 people over a 7 day period found no adverse dietary or physiological effects from consuming gellan.

Description

Glucose syrup, also sometimes called confectioner's glucose, is a sweetener derived from starch. It is a thick, clear liquid with a mild sweetness compared to table sugar.

Calories

300

Ultra processing

Maize (corn) starch is the most common source, leading to the name corn syrup. It can also be made from wheat, potato, or other starches. Starch is broken down into simpler sugars through a process involving water and enzymes

Description

Glycerol, also sometimes listed as glycerin is a versatile ingredient.

Uses

It can be used as a sweetener, moisture retainer, preservative and a texture modifier.

Safety

When consumed in moderation, it is considered possibly safe for short-term use. Consuming large amounts at once might lead to side effects like headaches, dizziness, bloating, nausea, or diarrhoea.

Calories

430

Ultra processing

Glycerol is a relatively simple organic molecule found naturally in some fats and oils. It can be commercially produced from various sources, the processing involved is minimal.

Description

The guar bean is a plant that is primarily grown in India and Pakistan. In that area of the world, it is a common, widely consumed vegetable. India alone produces three million tons of guar beans annually. Guar gum is created from these beans.

Uses

The popularity of guar gum in the food industry is due to its awesome thickening power. Compared to cornstarch, guar has eight times the thickening potency. It is also an excellent emulsifier accompanied by extreme durability. Unlike some thickeners, guar holds up under freeze and thaw cycles exceptionally well. It can also withstand heat without losing potency.

Nutrition

None

Safety

Like with xanthan, there appears little reason to be concerned about guar gum, unless you are a sensitive individual. Guar can cause excessive gas and abdominal discomfort

Ultra processing

All gums are ultra processed ingredients

Description

In food ingredients, the term "gums" refers to a diverse group of thickening and stabilizing agents derived from various natural sources like trees, seeds, seaweed, and even bacteria.

Uses

They play a crucial role in food texture, preventing separation, enhancing mouthfeel, and improving shelf life.

Nutrition

Food additive gums generally offer almost no protein, vitamins, or minerals.

Safety

Generally, gums are considered safe when consumed in moderate amounts as recommended by regulatory bodies. However, some potential concerns exist. Some research suggests that certain gums, like xanthan gum, may potentially alter the gut microbiome composition. However, the long-term impact on health is unclear and requires further investigation. While rare, allergic reactions to certain gums, like guar gum, are possible. Symptoms could include skin rashes, hives, or even breathing difficulties.

Ultra processing

Most gums contribute to ultra processing as they have no nutritional benefit.

Description

Hydroxypropyl methylcellulose (HPMC), also known as hypromellose, is a versatile, semisynthetic polymer with a wide range of applications. It's derived from cellulose, a natural polymer found in plants, and modified to have specific properties.

Uses

HPMC readily dissolves in water, forming clear or slightly hazy solutions. HPMC increases the viscosity of liquids, making them thicker and creamier. HPMC forms thin, flexible films when dry, making it useful in coatings and capsules. HPMC is safe for use in contact with food and skin and is widely used in pharmaceutical and cosmetic applications. HPMC does not affect the taste or smell of products it is added to.

Safety

Extensive studies have shown that HPMC is not toxic to humans, even in high doses. It is not absorbed by the human gut and passes through the digestive system undigested. While HPMC is generally safe, some individuals with specific sensitivities or digestive issues might experience mild side effects like bloating or gas. The safety of HPMC depends on the purity and quality of the material. Choose products from reputable brands that adhere to food safety regulations.

Ultra processing

Overall, HPMC itself is not inherently an indicator of an ultra-processed food. It is important to consider the context of its use, the overall ingredients and composition of the food.

Description

Iron oxides, listed on an ingredient list, refer to a group of naturally occurring mineral pigments derived from iron and oxygen. They can be red iron oxide, yellow iron oxide or black iron oxide.

Uses

Iron oxides are used as a colourant in food, they can enhance or adjust the colour of processed foods like candies, yogurts, and confectionery.

Safety

Iron oxides are generally considered safe to eat.

Ultra processing

Iron oxides can be naturally extracted from iron oxide deposits, particularly red and yellow iron oxides. The mined material undergoes extensive processing to remove impurities and achieve the desired particle size and purity for food use. This processing may involve crushing, washing, drying, and sometimes chemical treatments to adjust color or stability. Iron oxides can also be produced synthetically, commonly by precipitation reactions, thermal decomposition of iron salts, and oxidation of ferrous compounds. Synthetic production allows for greater control over the purity, consistency, and specific characteristics of the iron oxide compared to natural sources.

Description

Locust bean gum is a vegetable gum extracted from the seeds of the carob tree. For this reason, carob gum or carob bean gum are other common names. The long pods that grow on the tree are first chopped into pieces to separate the seed from the pulp. Then, acid treatment removes the skins. The skinless seeds are subsequently split and gently crushed. This allows the germ and endosperm to separate via sieving. Once separate, the endosperm is milled once again, this time by a roller which produces the final locust bean gum powder. For more information see gums

Description

On an ingredient list, milk fat refers to the fatty component separated from milk.

Uses

Milk fat contributes creamy texture and buttery taste to various foods like baked goods, sauces, soups, desserts, and ice cream. It helps create desirable textures in products like cheese, butter, and whipped cream. Milk fat can increase the shelf life of certain products due to its stability and resistance to spoilage.

Nutrition

Although not as nutrient-dense as whole milk, milk fat retains some valuable nutrients like Vitamin A, Vitamin K, and some essential fatty acids.

Safety

The high saturated fat content of milk fat raises concerns for some individuals due to its potential impact on cholesterol levels and heart health.

Description

Essentially, "modified cornflour" refers to corn starch (derived from corn) that has undergone physical, enzymatic, or chemical treatment to alter its properties for specific food applications. These modifications can change various characteristics.

Uses

Viscosity: Increased viscosity can thicken sauces, soups, and gravies. Texture: Modification can create smoother textures in baked goods and prevent cake crumbliness. Stability: Modified cornflour might be resistant to freezing or heat to improve shelf life and maintain texture. Solubility: Improved solubility makes it easier to blend with other ingredients and prevent clumping.

Safety

Modified cornflour is generally considered safe by regulatory bodies like the FDA when consumed within acceptable limits. However, some concerns exist.

Ultra processing

Modified cornflour can be processed in a number of different ways. Physical: Grinding, sieving, pregelatinization (pre-cooking). Enzymatic: Using enzymes to break down starch molecules for specific functionalities. Chemical: Treating with acids, alkalis, or bleaching agents to alter chemical properties.

Description

Modified tapioca starch is a type of starch that has been altered from its natural form to achieve specific functional properties.

Uses

By modifying tapioca starch, manufacturers can achieve various desirable characteristics for food applications. It can be used as a thickener and gelling agent, texture modifier, freeze-thaw stabilizer and for moisture control.

Calories

110

Ultra processing

Tapioca starch undergoes further processing to change its physical and chemical properties. Chemical treatment can involve using acids, alkalis, or enzymes to alter the starch structure. Physical modification techniques like heat treatment or pressure treatment can also be used to modify the starch's properties.

Description

See DATEM

Description

Mono and diglycerides of fatty acids are a common food additive categorized as an emulsifier, stabilizer, and anti-staling agent.

Safety

It is generally considered safe to eat, but the source of the fatty acids might be a concern for some as they can be sourced from plants or animals. If you have dietary restrictions, you might want to research the specific product or look for alternatives.

Calories

900

Description

Monosodium glutamate, often abbreviated as MSG, is a widely used flavour enhancer with a complex reputation. MSG is the sodium salt of glutamic acid, a naturally occurring amino acid found in many foods like tomatoes, cheese, mushrooms, and even meat.

Uses

It enhances the "umami" taste, described as savoury or brothy, and can intensify the overall flavour of meals. It can act as a partial salt substitute, containing one-third the sodium, and often helps reduce overall salt intake in cooking.

Safety

However, some people report experiencing short-term symptoms like headache, flushing, or sweating after consuming MSG, known as "MSG symptom complex". MSG has faced controversy over the years, with some attributing various health problems to its use. However, extensive research hasn't found solid evidence supporting these claims.

Ultra processing

MSG is clearly ultra processed however it should be noted that: the current fermentation process is environmentally friendly compared to earlier methods, requiring less energy and producing less waste. The bacteria used in MSG production are carefully selected and genetically unmodified (non-GMO). Ajinomoto Group is a leading global manufacturer of MSG, using a highly refined and controlled fermentation process for their product.

Description

see monosodium glutamate

Description

The term "natural flavouring" on an ingredient list can be a bit misleading and ambiguous, leading to confusion about its origin and potential processing. The "natural" label does not necessarily mean a single ingredient. It could involve blending various extracts and other natural flavouring agents like acids, sugars, salts, and even fermented products to create a specific flavour profile.

Safety

"Natural" doesn't always equate to "healthy" or "unprocessed." Be mindful of the overall ingredient list and processing involved.

Ultra processing

Though derived from natural sources, these extracts can go through significant processing and chemical manipulation to concentrate flavour compounds and achieve desired qualities. While intended to be from natural sources, "natural flavouring" could still contain small amounts of food additives like carriers and preservatives for stability and shelf life.

Description

PGPR stands for Polyglycerol polyricinoleate. It's an emulsifier commonly used in chocolate and other food products.

Uses

PGPR is a synthetic emulsifier widely used in chocolate and other food products to improve texture and flow properties.

Safety

PGPR is generally considered safe to eat. However, if you have concerns, allergies, or sensitivities it may be best to avoid.

Calories

900

Description

See PGPR

Description

This is Mica, also know as E555

Uses

Mica is a naturally occurring mineral commonly used in various food products as a firming agent, desiccant, anti-caking agent, lubricant and clarifying agent.

Safety

Although extensive studies have not revealed any significant health risks associated with dietary intake of E555 at typical levels, some individuals with pre-existing kidney or gastrointestinal conditions should consult their doctor before consuming products containing E555.

Ultra processing

Mica is a single mineral extracted and purified from the earth. It undergoes significant processing and refinement to ensure food-grade purity and particle size uniformity, it also has limited nutritional value:

Description

Potato granules are dehydrated and processed potatoes. They are made from whole potatoes that are washed, peeled, cooked, mashed, and dehydrated.

Uses

Can be used to thicken soups, stews, and sauces. Added to baked goods like breads, muffins, and pancakes for moisture and texture. Used in pre-made frozen foods like potato wedges or hash browns.

Nutrition

Compared to fresh potatoes, potato granules offer fewer vitamins and minerals due to processing and dehydration. Some brands may contain added sodium for flavour enhancement.

Description

It is extracted from potatoes, separated from the starch granules within potato cells through a process involving crushing, washing, and purification. It appears as a light, odourless, and tasteless powder.

Uses

It does not significantly affect the overall flavour of a dish but it absorbs water effectively, thickening liquids and adding smoothness to various foods.

Safety

Potato starch can cause blood sugar spikes in some individuals due to its quick digestion. Moderate intake is recommended if you have diabetes or pre-diabetes.

Ultra processing

While derived from potatoes, it is a highly processed ingredient with no significant nutritional value.

Description

If the puree is simply made by blending or mashing whole, uncooked vegetables, it is not ultra-processed. This applies to homemade purees or brands using minimal processing and simple ingredients. Some purees undergo extensive processing like heat treatment, dehydration, or fortification with additives like thickeners, sugars, or artificial flavours. This pushes them towards the ultra-processed category.

Nutrition

Purees made by simply blending or mashing fresh vegetables retain most of their nutritional value. Highly processed purees may lose some vitamins and antioxidants.

Safety

Be mindful of added sugars in some commercially prepared purees, particularly baby food, as high sugar intake can be detrimental to health.

Description

Red palm fruit normally refers to red palm oil which is oil extracted from the fruit of the African oil palm (Elaeis guineensis). It has a deep red colour and a nutty flavour. It can also refer to sugar palm fruit which is the fruit of the sugar palm tree (Arenga pinnata). It is a sweet, fleshy fruit with a slightly sour taste. The information in this entry refers only to red palm oil.

Nutrition

Red palm oil is a good source of vitamin E and carotenes, which are antioxidants that can help protect your cells from damage. It contains a mix of saturated and unsaturated fats, with around 50% saturated fat, 40% unsaturated fat, and 10% polyunsaturated fat. Potential health benefits include improved cognitive function, eye health, and reduced risk of certain chronic diseases (though research is ongoing).

Safety

Refined red palm oil contains around 50% saturated fat, which can raise bad LDL cholesterol levels and contribute to heart disease in high amounts. This is a concern for people with pre-existing heart conditions or high cholesterol.

Ultra processing

Processing can vary. Unrefined or minimally processed red palm oil retains its red colour, nutrients, and flavour. Refined palm oil (often called RBD palm oil) undergoes deodorization and bleaching, losing its colour and some nutrients.

Summary

I have put this ingredient in the avoid category. However sustainably sourced unrefined red palm oil would actually go in the acceptable category. Generally it is fair to assume that if the ingredient list or packaging do not refer to oils being unrefined, cold-pressed or extra virgin then they are almost certainly refined.

Description

Sodium chloride (NaCl) is the most common type of salt used in food production and cooking. While less common, some food labels may list specific types of salt, such as sea salt, Himalayan pink salt, or kosher salt. These types of salt are also composed of sodium chloride but may have slightly different mineral compositions or textures than regular table salt.

Nutrition

Sodium is an essential nutrient for the human body

Safety

Consuming too sodium much can have negative health consequences like high blood pressure and heart disease. Choose foods with lower sodium content whenever possible. Aim for less than 2,300 milligrams of sodium per day, and ideally less than 1,500 milligrams

Symbol: Na₂H₂P₂O₇

Description

Sodium acid pyrophosphate is a multifunctional additive.

Uses

It is used as an acidity regulator, emulsifier, chelating agent and leavening agent.

Calories

Negligable

Ultra processing

Food-grade phosphoric acid is partially neutralized with a base, typically sodium hydroxide or sodium carbonate. This reaction creates monosodium phosphate. Through dehydration, two monosodium phosphate molecules combine and release a water molecule, forming sodium acid pyrophosphate.

Description

It is a white, crystalline powder commonly used in the food industry for various purposes. It is generally listed as a stabilizer. It can also be referred to as sodium triphosphate (STP)

Uses

Moisture retention: STPP helps retain moisture in meat, poultry, and seafood, improving succulence and reducing weight loss during cooking and storage. Texture improvement: It promotes even distribution of fats and prevents syneresis, the separation of water and fat in processed meats. Emulsifying agent: STPP helps bind water and oil together, stabilizing emulsions in products like sausages, sauces, and processed cheese. Acidity regulator: It can adjust the pH level of food, enhancing flavour and preserving shelf life. Sequestrant: Triphosphates can bind minerals like iron and magnesium, preventing discoloration and off-flavours in certain foods.

Safety

It is generally considered safe when consumed within recommended limits. However, high intakes of phosphates, including STPP, have been linked to potential health risks like bone weakening and cardiovascular issues, especially in individuals with pre-existing kidney or heart conditions.

Symbol: C₃₅H₆₆NO₇P

Description

Soya lecithin is a natural, waxy substance extracted from soybeans. It's a type of phospholipid, a type of fat that helps cell membranes function properly. Soya lecithin is commonly used as a food additive due to its unique properties

Uses

Lecithin's ability to mix both water and oil makes it a fantastic emulsifier. It helps keep ingredients like oil and vinegar from separating in salad dressings, mayonnaise, and baked goods. Lecithin can thicken and stabilize foods, which is why it is often found in ice cream, chocolate, and margarine. Lecithin helps protect foods from spoilage and rancidity, extending its shelf life.

Nutrition

Soya lecithin is a good source of choline, an essential nutrient for brain health and cell function.

Safety

Soya lecithin is generally considered safe for most people to consume in small amounts. However, some individuals with severe soy allergies may experience mild allergic reactions like nausea, stomach cramps, or skin rash. If you have any concerns about soya lecithin, it's always best to talk to your doctor. While generally safe, some people may prefer to avoid soya lecithin due to concerns about genetically modified (GM) soybeans. Look for brands that use lecithin from non-GMO soybeans if this is a concern for you.

Ultra processing

Soya lecithin is not inherently UPF it is a natural substance extracted from soybeans. Extracting lecithin from soybeans involves physical processes like filtering and centrifugation, but these are not considered extensive enough to qualify as UPF. If soya lecithin is just one of a few simple ingredients in a food you recognize, it's likely not contributing to an UPF.

Description

See sugar

Description

When you see sugar on an ingredients list, it could refer to any of the various types of sugar. Natural sugars are: fructose, found in fruits and honey, Glucose, found in fruits, vegetables and honey, sucrose, found in fruits, and vegetables, lactose, found in milk and other dairy products and maltose which is found in grains and some vegetables. Added sugars can be: white sugar, brown sugar, high-fructose corn syrup (HFCS), honey, agave nectar.

Safety

Excessive sugar intake is linked to various health problems, including obesity, heart disease, type 2 diabetes, and even certain cancers.

Ultra processing

Sugar, whether it is naturally occurring or added, often undergoes processing to extract or refine it. This process can strip away valuable nutrients and fibre, leaving behind concentrated calories with minimal nutritional value. For example, table sugar (sucrose) is extracted from sugar cane or sugar beets, while high-fructose corn syrup is made from corn starch through enzymatic processing.

Description

Tara is the new gum on the street. As such, there is minimal research and testing regarding its safety. Like guar, it is derived from a legume. But instead of being a common, edible plant, Caesalpinia spinosa is an ornamental shrub from Peru. Tara is now found in many surrounding countries all over South America. For more information see gums

Safety

Tara gum definitely shows great promise as one of the least offending gum additives out there. More research needs to be done before it gets a full thumbs up.

Description

See puree

Description

Triphosphates can include any of sodium triphosphate, potassium triphosphate and calcium triphosphate. They are all referred to by the E number E451 and have similar uses and safety concerns. see sodium tripolyphosphate

Description

It is created when sugar is fermented by a type of bacteria called Xanthomonas campestris. When sugar is fermented, it creates a broth or goo-like substance, which is made solid by adding an alcohol. It is then dried and turned into a powder.

Uses

Xanthan gum serves a specific purpose in food, acting as a thickener, stabilizer, and emulsifier. It can improve texture and prevent separation, sometimes replacing less desirable additives.

Nutrition

Your body is unable to digest xanthan gum, and it does not provide any calories or nutrients.

Safety

Larger doses of xanthan gum may have some benefits, including lower blood sugar levels and cholesterol, increased fullness and cancer-fighting properties. Nevertheless, more human studies are needed. Large doses of xanthan gum were found to have the following effects, increased frequency of bowel movements, increased stool output, softer stools, increased gas, altered gut bacteria. Xanthan gum is dangerous for infants.

Ultra processing

All gums are ultra processed additives

Summary

In summary, there is not too much reason to be concerned about xanthan except for babies and those with gut imbalances. However, those with allergies to soy, corn, wheat need to choose their xanthan carefully or avoid it altogether.

Description

Ascorbic acid is more commonly known as vitamin C, an essential nutrient found in many fruits and vegetables. It plays a crucial role in various bodily functions, making it a vital part of a healthy diet.

Uses

Ascorbic acid acts as an antioxidant, slowing down the oxidation of fats and oils in food. This helps prevent rancidity and prolongs shelf life. Some foods, particularly breakfast cereals, juices, and fortified breads, have ascorbic acid added to enrich their vitamin C content. This is especially important for individuals with limited access to natural sources of vitamin C. Ascorbic acid strengthens the gluten network in dough, making it more elastic and easier to handle. This improves the baking properties of bread, pasta, and pastries, resulting in better texture and structure. Ascorbic acid can slightly acidify food, enhancing certain flavors and giving a brighter taste. This is sometimes used in fruit juices, jams, and candies.

Safety

Generally considered safe.

Description

Beef broth signifies a flavourful liquid made by simmering beef bones, vegetables, and herbs in water. It adds a savoury beef essence to various dishes.

Ultra processing

Commercially produced broths may contain additional ingredients like salt, spices, or even flavourings. While some might be natural, others might be artificial. Concentrated broths are dehydrated or shelf-stable versions. While the base might be natural broth, there could be additives for preservation or consistency.

Summary

Made by simmering beef bones (marrow, knuckle, or shin), vegetables (typically onion, carrot, celery), and herbs (often bay leaf, peppercorns, thyme) in water for several hours.

Description

Beta carotene is a pigment found naturally in many plants, particularly those with orange, yellow, and red hues like carrots, sweet potatoes, and tomatoes. In food production, beta carotene can be extracted from these sources.

Uses

It can be used as a natural colouring agent in various processed foods. This adds colour without resorting to artificial dyes.

Nutrition

Beta carotene is also a precursor to vitamin A, meaning the body can convert it into vitamin A. Some food manufacturers might fortify products with beta carotene to boost their vitamin A content.

Description

Also known simply as apocarotenal, is an ingredient found in some food and beverage products.

Uses

Primarily, it acts as a food colouring, imparting an orange-red colour to various products.

Safety

Both its natural and synthetic forms are generally considered safe for consumption

Ultra processing

It can be naturally sourced from plants like spinach and citrus fruits or synthetically produced.

Description

Butter oil, also known as anhydrous milk fat (AMF), refers to a type of fat derived from butter

Uses

If has a higher smoke point, making it more suitable for high-heat cooking like frying, a longer shelf life due to the absence of water, which can spoil and a more concentrated flavour, requiring less quantity compared to butter.

Safety

Some chocolate bars or labelled "dairy-free" products might still contain butter oil, so checking the ingredients list is crucial for dietary restrictions.

Ultra processing

It is made by removing the water and milk solids from butter through a process of clarification. This concentrated product consists almost entirely of milk fat, typically around 99.3%.

Description

Calcium Chloride is an inorganic salt.

Uses

Is is used as a firming agent, flavour enhancer, electrolyte replenisher, anti-caking agent and preservative.

Nutrition

It contains Calcium which is good for bone health but has no other nutritional benefits.

Safety

People with certain medical conditions, such as high blood pressure or kidney disease, may need to avoid consuming calcium chloride. The substance can cause burning of the skin and eyes if touched without proper gloves and handwashing.

Ultra processing

Calcium chloride is a chemically extracted compound, not a naturally occurring nutrient found in whole foods. It is produced by reacting calcium carbonate with hydrochloric acid.

Symbol: C₆H₈O₇

Description

Citric acid is a versatile organic acid found naturally in many fruits, particularly citrus fruits like lemons, limes, and oranges.

Uses

Acidulant, citric acid adds a bright, tart flavour to foods and beverages, enhancing sweetness and balancing overall taste. Preservative, it helps inhibit the growth of bacteria and extends the shelf life of food products. Chelating agent, citric acid binds to metal ions, preventing them from causing discoloration or affecting flavour in processed foods.

Safety

While generally safe, consuming large amounts of citric acid can cause stomach upset in some individuals, especially in its concentrated form. People with sensitive teeth might experience discomfort with acidic foods containing citric acid.

Ultra processing

Citric acid is produced by feeding a concentrated sugar solution (from corn, molasses, or other sources) to a specific strain of fungus, typically aspergillus niger. The fungus metabolizes the sugar and produces citric acid as a by product. The fermented broth is then filtered, purified, and crystallized to obtain the final citric acid product.

Description

Cocoa butter comes from the seeds (beans) of the Theobroma cacao tree, native to tropical regions like Central and South America. After harvesting, the beans undergo fermentation, drying, and roasting. Cocoa nibs, extracted from the beans, are then pressed to separate the cocoa butter from the non-fat cocoa solids, which later become cocoa powder.

Uses

Cocoa butter is an essential ingredient in chocolate production. It contributes to the smooth texture, creamy mouthfeel, and characteristic snap of chocolate. The higher the cocoa butter content, the richer and smoother the chocolate. Cocoa butter can also be used as a substitute for other fats like butter or vegetable oil in certain recipes or for frying at high temperatures due to its high smoke point.

Safety

It is rich in fatty acids, it contains mono- and saturated fats, contributing to heart health and cholesterol management when consumed in moderation. It also has antioxidant properties as it contains flavonoids, natural antioxidants that can protect cells from damage and reduce inflammation. Like any fat though, excessive consumption can contribute to weight gain and other health issues.

Description

Defatted soya bean, also sometimes called defatted soy flour, is a processed product made from soybeans that have had most of the oil removed.

Uses

By removing the oil, defatted soybeans have a higher concentration of protein compared to regular soybeans. This makes them a valuable source of plant-based protein, especially for vegetarians and vegans.

Nutrition

Rich plant-based protein source: Provides essential amino acids for the body.
Gluten-free: A suitable option for people with celiac disease or gluten sensitivity.

Calories

350

Ultra processing

The soybeans undergo a process to extract the oil. This can be done through various methods, such as pressing or using solvents.

Description

Disodium guanylate is a flavour enhancer commonly found in processed foods.

Uses

It intensifies the savoury or umami taste, allowing manufacturers to use less salt while achieving a satisfying flavour profile.

Nutrition

While considered safe for most people, some individuals with sensitivities to MSG (monosodium glutamate) might also experience reactions to disodium guanylate.

Calories

Negligable

Ultra processing

Despite its complex-sounding name, it is actually derived from natural sources like guanosine monophosphate (GMP), a molecule found in some plants and animals. It is often produced through fermentation using ingredients like tapioca starch or seaweed.

Description

See Beta-apo-8-carotenal

Description

See l-cysteine

Description

See steviol glycosides

Description

See quillaila extract

Description

Ferrous gluconate is a form of iron commonly found in dietary supplements and some fortified foods.

Nutrition

Ferrous gluconate is absorbed by the body and used to produce haemoglobin, the protein in red blood cells that carries oxygen throughout the body. It is important to get enough iron in your diet to prevent iron deficiency anaemia.

Safety

It is one of the gentlest forms of iron, meaning it is less likely to cause constipation or other digestive side effects than some other types of iron.

Ultra processing

Ferrous gluconate is moderately processed. It is made from two relatively simple natural components - ferrous iron and gluconic acid.

Description

listed as folic acid or sometimes vitamin B9, it is a synthetic form of folate, a naturally occurring B vitamin found in various foods, particularly leafy green vegetables, fruits, legumes, nuts, and fortified grains.

Uses

Folic acid is mandatory to be added to enriched grains like flour, bread, pasta, and rice in many countries, including the UK and the US.

Nutrition

While folic acid fortification helps address folate deficiencies, consuming naturally occurring folate from whole foods is still recommended as part of a balanced diet.

Safety

High doses from supplements may interfere with the absorption of vitamin B12, so it is crucial to consult with a healthcare professional before taking high-dose folic acid supplements.

Description

Glycerol esters of wood rosins is also known as glyceryl abietate or ester gum.

Uses

It acts as an emulsifier, stabilizer, and thickening agent.

Calories

Negligable

Ultra processing

It involves several steps to produce, wood rosin is first extracted from pine stumps, then refined. The refined rosin is then reacted with glycerol through a process like esterification. This chemical reaction between rosin and glycerol technically modifies the base ingredients. However, the modification is relatively straightforward.

Description

The most likely meaning of this is concentrated plant ingredients. When you see "herb extracts" on an ingredients list, it usually refers to concentrated extracts of various herbs that have been used to infuse their flavour and potential health benefits into the product. The extraction process usually involves using solvents like alcohol, water, or glycerine to draw out the active compounds from the herbs.

Ultra processing

The presence of herb extracts does not necessarily make a food ultra processed however depending on other ingredients and exactly how the extracts have been produced and exactly what the extracts are they certainly can do and should be treated with caution.

Description

E920 refers to L- cysteine, a semi-essential amino acid. It plays a role in various bodily functions and can also be found as a food additive.

Uses

Strengthens dough and improves its elasticity, leading to better texture in bread and baked goods.

Nutrition

One of the building blocks of proteins, which are essential for many bodily functions like muscle growth and tissue repair. It may also act as an antioxidant by helping to neutralize harmful molecules in the body.

Safety

Generally recognized as safe when used at typical levels in food. Very high intake levels exceeding typical use in food might cause digestive issues in some people. While uncommon, some people might have a sensitivity to L-cysteine derived from human hair (which would be uncommon as a food additive).

Calories

400

Ultra processing

Not inherently ultra-processed. L-cysteine is a naturally occurring amino acid found in protein sources like meat, poultry, and dairy. It can also be produced through fermentation, which is a relatively simple process. L-cysteine can also be obtained through chemical extraction methods, which might involve harsher chemicals and could be considered more processed than fermentation. In rare cases, it can be sourced from human hair through a process involving strong acids. This method is not common and would likely be considered ultra-processed.

Description

Lactose is a type of sugar found naturally in milk and milk products like cheese, yogurt, ice cream, and butter. It's a disaccharide, meaning it's made up of two smaller sugar molecules: glucose and galactose. On an ingredient list, you'll typically see lactose listed simply as lactose. However, it can also appear under some other names, such as: lactose monohydrate, lactose anhydrous, milk sugar, whey.

Uses

Lactose is used in various food products as a sweetener, bulking agent, or texture enhancer. It can also be used in non-food products like pharmaceuticals and cosmetics.

Safety

Lactose is safe and even beneficial. It is a natural sugar found in milk and provides energy, along with important nutrients like calcium and vitamin D. Consuming dairy products can contribute to a healthy diet for individuals without intolerance or allergy.

Ultra processing

Whey is a liquid remaining after milk is curdled during cheese production. Through various methods like evaporation, filtration, and crystallization, lactose can be isolated from whey and purified into a crystalline powder. Lactose is processed but is natural and not an ultra processed ingredient.

Description

See pectins

Description

Pectin acts as a natural glue, holding plant cells together in their cell walls. It's particularly abundant in fruits like apples, citrus peels, and plums, but also found in various vegetables. Pectin plays a crucial role in plant growth by allowing cell walls to expand and stretch. During fruit ripening, it gets broken down, softening the fruit and aiding seed dispersal.

Uses

Gelling agent: Pectin's most famous culinary feat is its ability to set jams, jellies, and preserves. When heated with sugar and acid, it forms a gel-like network, trapping the fruit and creating that delicious wobbly texture.
Fibre powerhouse: Pectin is a type of soluble fibre, which means it dissolves in water and forms a gel in your digestive tract. This gel traps cholesterol and slows down the absorption of sugar, potentially lowering blood cholesterol and blood sugar levels.

Nutrition

Used in jams, jellies, preserves, and even certain yogurts, these pectins are generally safe in moderate amounts. They are usually extracted from natural sources and minimally processed. Pectin supplements are sometimes used for potential health benefits. While generally safe in moderate doses, exceeding recommended amounts can cause gas, bloating, or diarrhea, especially in sensitive individuals. Some commercially available pectins have undergone modifications to improve gelling properties or shelf life. While not inherently unsafe, they are further processed and may not offer the same health benefits as natural pectins.

Ultra processing

Pectin itself is a fiber extracted from plant sources, primarily fruits and vegetables. It falls under the category of minimally processed food, similar to other natural thickeners like agar or cornstarch. In its processed form, commercially available pectin can be modified through various processes like bleaching, de-esterification, or amidation. These modifications affect its gelling properties and shelf life, but they may also push it closer to the processed food category.

Symbol: k₂co₃

Description

Potassium carbonate, is a versatile inorganic compound with numerous applications. Potassium carbonate was historically known as potash and was extracted from wood ashes before industrial production methods emerged.

Uses

Potassium carbonate is used in food processing as a leavening agent, pH adjuster, and buffer. It can be found in baked goods, cocoa powder, and some types of noodles.

Nutrition

None

Safety

While potassium carbonate is considered safe for consumption in limited amounts, ingesting large quantities can cause irritation and digestive problems.

It is a strong base and important to handle it with care due to its alkaline nature, as it can cause skin and eye irritation.

Ultra processing

While undergoing purification and refinement, the extraction of potassium carbonate typically involves physical processes like filtering and evaporation, not the complex chemical treatments characteristic of UPFs.

Description

Quillaia extract is also known as soapbark extract, Panama bark extract or Quillay bark extract. It is a substance derived from the inner bark of the Quillaja saponaria tree. It is found in various locations including Chile, Peru, and China.

Uses

Quillaia extract is approved for use in various foods like root beer, baked goods, and frozen dairy products as a foaming agent, emulsifier, and stabilizer.

Safety

There are several potential health benefits. Lower cholesterol, studies suggest that quillaia extract might help lower LDL cholesterol levels. Mucolytic, the tannins in quillaia may help thin mucus, potentially making it easier to cough up. Immune-enhancing, purified quillaia saponins used in vaccines enhance the immune response to the vaccine. However, taking large amounts as a supplement might cause stomach upset, kidney or liver damage, and kidney stones due to the presence of tannins and oxalates.

Ultra processing

Harvesting of inner bark or wood from pruned branches or fallen trees of the Quillaja saponaria tree is essential as cultivation for specific saponin content is not done due to slow growth of the trees. The bark or wood is dried and milled into smaller pieces to increase surface area for extraction. Extraction uses hot water (70-80°C) to extract saponins and other soluble components, this step may be repeated multiple times. The extracted liquid is filtered to remove any solid impurities like wood particles. For food-grade extracts, additional steps like adsorption with specific resins or ultrafiltration might be employed to remove unwanted components like tannins or polyphenols.

Description

Rapeseed oil is a vegetable oil produced from the seeds of the rapeseed plant, also known as canola. It is used for various purposes, including cooking, frying, baking, and even industrial applications.

Uses

Has a relatively high smoke point, making it suitable for frying and high-heat cooking.

Nutrition

It is high in healthy fats and rich in monounsaturated fats, considered beneficial for heart health. It is a good source of Omega-3 and contains some Omega-3 fatty acids, important for brain and heart health.

Safety

Generally considered safe for consumption in moderation. May not be suitable for people with allergies to Brassica family plants like cabbage or mustard.

Ultra processing

Refined rapeseed oil goes through some basic processes like filtering and deodorization to remove impurities and undesirable flavours. This does not significantly alter its natural composition and falls under the minimally processed category. Some rapeseed oils undergo further modifications like hydrogenation for stability or chemical extraction, pushing them closer to processed or even ultra-processed depending on the extent of modifications and additives used.

Summary

As with all oils look for cold pressed or extra virgin where possible but be aware of the smoke point if using for frying.

Description

Self-raising flour is refined white flour that has been processed to remove the bran and germ of the wheat kernel. This process strips away valuable nutrients like fibre, vitamins, and minerals. In addition to being refined, self-raising flour also contains added ingredients like baking powder and salt. These added ingredients are not found in whole wheat flour and may contribute to health concerns like increased sodium intake.

Nutrition

Compared to whole wheat flour, self-raising flour is significantly lower in fibre, vitamins, and minerals.

Description

The most likely meaning of this is concentrated spice ingredients. When you see "spice extracts" on an ingredients list, it usually refers to concentrated extracts of various spices that have been used to infuse their flavour and potential health benefits into the product. The extraction process usually involves using solvents like alcohol, water, or glycerine to draw out the active compounds from the spices.

Ultra processing

The presence of spice extracts does not necessarily make a food ultra processed however depending on other ingredients and exactly how the extracts have been produced and exactly what the extracts are they certainly can do and should be treated with caution.

Description

Unfortunately, "spirit vinegar" can sometimes be used vaguely on ingredient lists, making it difficult to understand its exact origin and strength. It can refer to the following: distilled White Vinegar, in the United States and Canada, "spirit vinegar" is often synonymous with distilled white vinegar. Stronger Vinegar, in the UK and some other European countries, "spirit vinegar" can refer to a stronger variety of vinegar made from sugar cane or chemically produced acetic acid. Its strength can range from 5% to 24% acetic acid, making it more potent than distilled white vinegar. This type is often used for industrial purposes or diluted before culinary use. Specific Vinegar Type, in some cases, "spirit vinegar" might be used on labels to distinguish a specific type of vinegar from other varieties, like malt vinegar or rice vinegar.

Description

Steviol glycosides (E960) refers to a type of natural, high-intensity sweetener derived from the leaves of the Stevia rebaudiana plant. They are around 200-300 times sweeter than regular sugar, meaning you only need a tiny amount to achieve the desired sweetness.

Nutrition

They are virtually calorie-free, making them a popular choice for those watching their calorie intake or managing diabetes. Unlike sugar, steviol glycosides do not significantly impact blood sugar levels or contribute to calorie intake, making them suitable for various health conditions like diabetes and weight management.

Safety

Overall, evidence strongly suggests that steviol glycosides are safe for most people when consumed within the recommended limits.

Ultra processing

Depending on the extraction method, some processing might be involved, although minimal compared to artificial sweeteners.

Description

Tapioca starch, also known as tapioca flour, is a fine, white powder extracted from the cassava root. Cassava is a starchy root vegetable native to South America, where it has been a staple food for centuries.

Uses

Tapioca starch is a powerful thickener commonly used in soups, stews, sauces, puddings, and gravies. Its thickening power comes from its ability to absorb water and swell, creating a smooth and viscous consistency. Tapioca starch adds moisture and chewiness to baked goods like cookies, cakes, and bread. It is also used to create gluten-free flours and baking mixes. Tapioca pearls, small balls of tapioca starch, are used in tapioca pudding, bubble tea, and other sweet treats. When cooked, they become translucent and chewy, adding a fun textural element to desserts.

Nutrition

While mainly composed of carbohydrates, tapioca starch is low in protein, fat, fiber, and vitamins.

Safety

Tapioca starch is naturally gluten-free, making it a valuable ingredient for people with celiac disease or gluten sensitivity. Some studies suggest tapioca starch may be easier to digest than other starches for people with certain digestive issues.

Calories

110

Ultra processing

Graters, hammer mills, and centrifuges are used for efficient grinding and extraction of the cassava root. This often involves multiple stages for optimal starch recovery. The starch is then washed, dried, sieved and graded. While tapioca starch is processed, there is no chemical modification of the natural molecules.

Symbol: Na₃C₆H₅O₇

Description

It is a salt formed by the reaction of citric acid with sodium hydroxide.

Uses

Acidity regulator, trisodium citrate helps control and adjust the acidity in foods and beverages, enhancing flavour and texture. Chelating agent, it binds to metal ions, preventing them from causing discoloration or affecting flavour in processed foods. Emulsifying agent, it helps stabilize mixtures of different ingredients, like oil and water, in some food products.

Safety

Overall, Trisodium citrate is a safe and versatile ingredient with various applications in food and other products. It is crucial to avoid direct contact with concentrated solutions and consume it within recommended levels in food products.

Ultra processing

The most common method of production involves reacting citric acid with a sodium hydroxide solution.

Description

Yogurt powder is a concentrated form of yogurt made by removing most of the water content through drying processes like freeze-drying, spray-drying, or drum drying.

Nutrition

Fresh yogurt provides live and active cultures, which might be denatured during the drying process of yogurt powder.

Calories

350

Ultra processing

Some yogurt powders might contain additional ingredients like sugars, starches, or bulking agents.

Description

Acetic acid is a weak acid that is produced by the fermentation of sugars or starches. Acetic acid is most commonly known as the main component of vinegar

Safety

Safe in the amounts typically found in food. It can cause irritation to the skin, eyes, and respiratory system if it is concentrated or inhaled. It is important to keep acetic acid out of reach of children and pets.

Description

A leavening agent used in baking. It has been around for a long time and was actually a predecessor to more modern leavening agents like baking powder and baking soda. Is is a white powder or crystalline solid with a pungent ammonia odour.

Uses

When heated during baking, ammonium carbonates decompose releasing carbon dioxide gas. This gas creates air pockets in the dough, causing it to rise and become lighter and fluffier.

Safety

The strong ammonia odour may not be desirable in all baked goods. It decomposes readily at high temperatures, so not ideal for high-heat baking.

Calories

Negligable

Ultra processing

Ammonium carbonates are a single chemical compound, not a complex mixture of ingredients. The manufacturing process for ammonium carbonates involves converting readily available materials like ammonia and carbon dioxide, and does not involve extensive modifications.

Description

Anchovy paste is a condiment and ingredient made primarily from mashed anchovies. It is typically made with anchovies, olive oil, salt, and sometimes additional spices or vinegar. Anchovy paste has a strong, salty, and umami flavour with a characteristic fishy aroma.

Safety

If you have a fish allergy or intolerance, avoid using anchovy paste or any dishes containing it.

Description

Baking soda is the common name for sodium bicarbonate, it is an alkaline white powder that is ubiquitous in modern kitchens. It is not the same as baking powder.

Uses

Baking soda acts as a chemical leavener. It reacts with an acid to produce carbon dioxide a process that allows baked goods to rise.

Safety

Thanks to its high sodium content, it is possible to consume too much baking soda. An overload of sodium can cause vomiting and diarrhoea, as well as more serious problems like seizures and kidney failure. When using it as an antacid, it can actually make GI problems worse if it produces too much gas. Alarmingly, in rare instances, taking it after eating a large meal can cause a stomach rupture. Due to its sodium content, you will also want to check with your doctor before taking it if you have high blood pressure.

Description

Brown lentils are a type of lentil that is whole and has its outer hull intact.

Uses

They can be used in a variety of dishes, such as soups, stews, salads, and dips.

Nutrition

They are a good source of plant-based protein and fibre.

Calories

120

Symbol: CaCO₃

Description

It is one of the most common natural minerals, forming the base of rocks like limestone, chalk, and marble. In its pure form, it is a white, odourless, and tasteless powder.

Uses

It serves as a leavening agent in baked goods, a firming agent in tofu, and a pH adjuster in various processed foods.

Nutrition

Calcium carbonate contains about 40% elemental calcium, making it a potent source of this mineral. Adults need around 1,000 mg of calcium per day, and calcium carbonate can contribute to this requirement. However, calcium carbonate is not as well absorbed as calcium from some other sources like dairy products.

Safety

When consumed in moderate amounts, calcium carbonate is considered safe for most people. However, excessive intake can lead to side effects like constipation and kidney stones.

Ultra processing

While commercially available calcium carbonate might undergo purification and refinement, these are usually physical processes like filtering and evaporation, not the complex chemical transformations characteristic of UPFs. Unlike UPFs, which are composed of multiple ingredients, calcium carbonate is a single chemical compound.

Description

For humans, calcium phosphate is a significant dietary source of calcium, especially for those who consume dairy products or calcium-fortified foods.

Uses

In food products, calcium phosphate is most commonly used as a anticaking agent or binder.

Nutrition

Calcium phosphate is also a common ingredient in calcium supplements. Calcium is a mineral essential for strong bones and teeth, and some people may need supplements if they do not get enough calcium from their diet.

Calories

Negligable

Ultra processing

Calcium phosphate is a mineral compound that can be found naturally in rocks and some foods (milk, cheese). While it can be commercially produced through various methods, these processes are generally considered minimal refining or purification, not extensive industrial procedures.

Description

Capsanthin is a natural red pigment extracted from paprika peppers.

Uses

It is used for two main purposes. Coloring: Capsanthin adds a vibrant red or orange color to foods and cosmetics. Antioxidant: It has some antioxidant properties, potentially providing some health benefits.

Safety

Capsanthin is generally considered safe for most people when consumed in amounts typically found in foods. However, consuming large quantities (through concentrated supplements) might cause digestive issues.

Ultra processing

Extracted from paprika peppers, particularly red varieties high in the compound.

Description

Caramelized sugar syrup, also sometimes called caramel sauce, is a thick, amber-coloured liquid with a rich, decadent flavour. It is made by heating sugar until it melts and browns.

Safety

It is high in sugar and should be consumed in moderation, just like other forms of added sugar.

Calories

350

Ultra processing

Caramelized sugar syrup leans more towards a processed culinary ingredient (Group 2 according to NOVA classification) as it is made from a single natural ingredient using only one heating process.

Description

A trace gas in Earth's atmosphere, currently at around 421 parts per million (ppm).

Uses

In beverages like soda, sparkling water, or beer, CO2 creates the fizz or carbonation. It gets dissolved in the liquid under pressure and forms tiny bubbles that create the signature fizziness upon release. In some baked goods, CO2 acts as a leavening agent, causing the dough to rise.

Safety

Generally, the amount of CO2 used in food and beverages is safe for consumption.

Ultra processing

CO2 is used in some minimally processed drinks like sparkling water where it simply adds fizz without significant alterations.

Description

The carob tree is an evergreen shrub native to the Mediterranean region. Carob powder is often used as a substitute for cocoa powder because it has a similar colour and texture. However, carob powder has a milder, sweeter flavour than cocoa powder and does not contain caffeine.

Nutrition

Carob powder is a good source of fiber and calcium, and it is naturally low in fat. It is also a good option for people who are allergic to chocolate or who are following a vegan diet.

Description

Cassava flour is a gluten-free flour made from the cassava root, a tuber vegetable native to South America. It has a fine, light texture and a neutral flavour, making it a versatile ingredient for various dishes.

Calories

350

Description

A specific type of vinegar made from fermented apple juice. Cider vinegar has a unique aroma and taste profile compared to other vinegars, with a characteristic apple undertone to its acidity.

Safety

Studies suggest cider vinegar may offer certain health benefits like aiding digestion, improving blood sugar control, and promoting weight management.

Description

Corn starch, also sometimes called cornstarch or maize starch is derived from the endosperm, the starchy inner part of corn kernels.

Uses

It is a common thickening agent found sauces, soups, gravies, puddings and custards.

Safety

Corn starch is naturally gluten-free, making it a suitable thickener for those with gluten sensitivities or celiac disease.

Calories

121

Ultra processing

Made from corn kernels through a process of grinding and separating the starch component.

Description

Durum wheat semolina is a coarse flour made from a specific type of wheat. It is produced by grinding durum wheat, a hard wheat variety high in gluten and protein. Semolina has a coarser texture compared to regular flour due to the grinding process.

Uses

Primarily used for making pasta (like macaroni, spaghetti, couscous) due to its high gluten content, which creates a good structure and texture. It can be used in bread recipes, particularly those requiring a firmer texture. The course texture makes it suitable for certain porridge dishes. In some cases it is used as a thickener for soups or stews.

Nutrition

Has a higher protein content and may have slightly more lutein and fiber than regular flour.

Description

See ammonia-carbonates

Description

See shellac

Description

It is a dried, gummy exudate obtained from the sap of certain acacia tree species, primarily Senegalia senegal and Vachellia seyal. The sap naturally hardens when exposed to air, forming the gum arabic. It is a complex carbohydrate, primarily composed of dietary fibre (around 90%) in the form of soluble fiber.

Uses

It is used as an emulsifer, stabilizer, thickener and film-forming agent.

Nutrition

Gum arabic is high in soluble fibre and mainly indigestible. It is low in any essential vitamins, minerals or protein.

Safety

It may act as a prebiotic, feeding good gut bacteria and promoting gut health. Some studies suggest it may help regulate blood sugar levels, although more research is needed.

Description

See magnesium-chloride

Symbol: MgCl₂

Description

Magnesium chloride is a naturally occurring mineral compound.

Uses

It acts as a coagulant in tofu production and can enhance flavour in some foods.

Safety

While small amounts are safe, consuming large quantities of magnesium chloride (not typical in food applications) can cause diarrhoea and other digestive issues.

Calories

Negligable

Ultra processing

Magnesium chloride is found naturally in seawater and underground brines.

Description

Mushroom powder, as the name suggests, is a finely ground powder made from dried mushrooms. It can be made from a single variety of mushroom or a blend of different types.

Uses

Mushroom powder offers an intense and concentrated umami flavour compared to fresh mushrooms, adding depth and savouriness to various dishes. It is a convenient and shelf-stable way to incorporate the benefits and flavour of mushrooms into your cooking.

Nutrition

While not a significant source of nutrients, it can contribute some vitamins, minerals, and antioxidants, depending on the specific mushroom variety used.

Description

See magnesium-chloride

Description

Paprika oleoresin is an ingredient derived from red peppers, specifically Capsicum annuum or Capsicum frutescens.

Uses

It is used for its colouring and sometimes flavouring properties. It contains carotenoids, natural pigments responsible for the red and orange colours of many fruits and vegetables.

Calories

600

Ultra processing

Paprika oleoresin comes directly from a natural source and does not involve extensive modification or chemical manipulation. It is an oil-soluble extract, meaning it is obtained by soaking dried paprika in a solvent often vegetable oil to concentrate the pigments and some flavour compounds. Then the solvent is removed, leaving behind the concentrated oleoresin.

Description

Shellac is a natural resin secreted by the lac bug, a tiny insect that feeds on trees in regions like India and Thailand. The resin is scraped from branches after the lac bugs have created their hard, protective shells.

Uses

Shellac is often used as a glaze or coating for candies, fruits, and some pills. It provides a shiny finish, protects against moisture loss, and can act as a barrier. It is sometimes referred to as confectioner's glaze, lac resin, or E904.

Safety

In rare cases, people may be allergic to shellac, experiencing skin irritation or respiratory problems upon contact.

Calories

Negligable

Description

Shiitake mushrooms are native to East Asia, particularly Japan and China, but are now cultivated worldwide. They are the mushrooms of the fungi species Lentinula Edodes.

Uses

They are known for their rich, savoury, and slightly meaty umami flavour.

Nutrition

Shiitake mushrooms are a versatile and flavourful ingredient that can add depth and complexity to many dishes. They also boast some nutritional benefits, being a good source of fibre, B vitamins, and some minerals.

Safety

Raw or undercooked shiitake mushrooms can cause stomach upset in some people. Cooking breaks down a compound called lentinan, which is believed to be responsible for this digestive discomfort.

Calories

35

Description

Skimmed milk, also known as non-fat milk, is a type of milk that has had almost all of the milk fat removed, typically resulting in a fat content of 0.1% or less. This is achieved through a process called centrifugation, where milk is spun at high speeds to separate the lighter fat droplets from the heavier skim milk.

Nutrition

Skimmed milk retains most of the nutrients found in whole milk, including protein, calcium, vitamin D, and B vitamins. Certain nutrients, such as vitamin A and vitamin D, are naturally found in milk fat, in skimmed milk some of these nutrients may be lost along with the fat

Safety

Compared to whole milk, which contains around 3.25% fat, skimmed milk is significantly lower in calories and fat, making it a good choice for those looking to manage their weight or reduce their dietary fat intake.

Description

Teff is a tiny, ancient grain native to Ethiopia and Eritrea, where it has been a staple food for thousands of years. It is considered one of the earliest domesticated plants, with evidence suggesting its cultivation dates back to 6000-4000 BC. Teff grains are incredibly small, roughly the size of poppy seeds, and come in various colours ranging from white and ivory to red and dark brown.

Uses

Teff is primarily used in the form of flour, ground from the whole grain. Teff can also be cooked whole like other grains, such as quinoa or brown rice, and used in porridge, salads, and even baked goods.

Nutrition

Teff is a surprisingly nutritious grain, rich in protein, fibre, and various vitamins and minerals. It is a good source of iron, calcium, and magnesium, important for healthy bones and muscles. Teff is also naturally gluten-free, making it a suitable option for people with celiac disease or gluten sensitivity.

Safety

While not as widely available as wheat or rice, teff is increasingly found in health food stores, natural grocery stores, and online retailers.

Summary

Overall, teff is a tiny grain with a big history and a promising future. If you are looking for a nutritious and gluten-free alternative to other grains, or simply want to explore new culinary horizons, it's definitely worth trying!

Description

The most common type of wheat flour has undergone processing to remove the bran and germ, which are the nutrient-rich parts of the wheat kernel. This process strips away important nutrients like fibre, vitamins, and minerals. Whole wheat flour on the other hand is considered a whole food. It is made from the entire wheat kernel, including the bran, germ, and endosperm. This means it retains all the valuable nutrients lost during processing in refined wheat flour.

Safety

Whole wheat flour is richer in fibre, vitamins, and minerals, making it a healthier choice with numerous potential benefits. Look for labels that say "100% whole wheat" or "whole grain wheat flour" to ensure you're getting the real deal.

Summary

Substitute whole wheat flour for refined flour in your recipes whenever possible. You may need to adjust the recipe slightly for best results.

Description

The inner seed of the pepper berry, with the outer layer removed. It is milder and subtler in flavor and has a slightly earthy and woody taste with a less pronounced heat. It adds complexity and warmth to dishes without the visual contrast of black peppercorns. Unlike black pepper, which comes from unripe berries, white pepper is made from fully ripe berries. The ripe berries are soaked in water to loosen the outer skin. The outer skin is then rubbed or mechanically removed, leaving only the inner seed. The seeds are dried and ground into fine powder.

Uses

White pepper is often used in light-coloured sauces, soups, and dishes where black peppercorns would be visually unappealing.

Description

Yeast on an ingredient list can refer to several different things, depending on the context and specific product. Here are the most common meanings: baking yeast, nutritional yeast, yeast extract, inactive yeast strains.

Nutrition

Certain yeasts, like nutritional yeast, offer a concentrated source of B vitamins, particularly B12, a challenge for some individuals to obtain from other sources. Additionally, it provides small amounts of protein, minerals, and antioxidants.

Ultra processing

Yeast is a single-celled fungus found naturally in the environment, on fruits, and in other living organisms. It is not an artificial ingredient or manufactured product.