Solutons Lounge

How to identify ultra-processed foods – and the surprising ones hiding in your cupboard


It’s probably the most straightforward test of all: check the ingredients list and if it contains at least one item you don’t recognise as something found in standard kitchens, it’s more than likely UPF.  

These unrecognisable substances often appear at the beginning or the middle of the ingredients list. “If it looks like you couldn’t make it at home with the ingredients in your cupboard, then it’s probably UPF,” Robson says.


Seven surprising UPFs

Foods like shop bought cakes, biscuits, confectionary and sweetened fizzy drinks are clearly UPFs but those below aren’t as obvious. 

Boxed breakfast cereals

The packaging will tout them as healthy because they’re fortified with added nutrients but almost all are UPF. 

Protein/energy bars

They’re promoted as healthy snacks, often with the allure of extra protein, but are often full of sugar/sweeteners and processed fibre.

Plant-based milks

Most – but not all – non-dairy ‘mylks’ are ultra-processed and contain emulsifiers, vegetable gums and flavours.

Bread

Sliced supermarket loaves wrapped in plastic often contain an array of additives including emulsifiers, modified starches and vegetable gums. 

These products often contain thickeners, artificial sweeteners and/or added sugars such as fruit juice concentrate or puree.

Bottled sauces and condiments

These typically contain substances like thickeners, flavour enhancers and colours, as well as hidden sugars.

Butter substitutes

Most margarines and non-dairy spreads contain emulsifiers and colours.



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