How to Spot Ultra-Processed Foods (Even the “Healthy” Ones)

Tracy Tredoux
Nov 7
2 min read

Ultra-processed foods (UPFs) aren’t just fizzy drinks and fast-food anymore. They’re protein bars, “healthy” granolas, supermarket salads and plant-based yoghurts that look nourishing - but often quietly disrupt blood sugar, digestion and hormones.

The goal isn’t perfection. It’s awareness. When you know what you’re looking for, you can make confident, balanced choices that support energy, skin, mood and long-term health.

Here’s how to spot UPFs quickly and confidently.

1. Scan the ingredients list, not the front of the packet

Marketing claims like “high protein”, “plant-based”, “natural” or “immune support” don’t tell you much.

Instead, flip the packet and look at the ingredients list first.

General rule:

If there are ingredients you wouldn’t use in your own kitchen (or can't pronounce easily), it’s likely ultra-processed.

I have an app called OneLabel where can you scan food labels and get a nutrition score.

2. Watch for these common ultra-processed red flags

These are often signs you’re not looking at real food anymore:

Artificial sweeteners and flavour enhancers (acesulfame K, sucralose, aspartame, MSG)
Seed oils high in omega-6 (vegetable oil, sunflower oil, rapeseed oil in highly refined snacks)
Emulsifiers and stabilisers (polysorbate 80, carrageenan, xanthan gum, mono- and diglycerides)
“Protein isolates” and powders instead of whole food proteins
Maltodextrin, glucose syrup, fructose syrup
Fake “wholegrain” - enriched flours rather than true whole grains
If it reads like a chemistry set, put it back.

3. Count the ingredients

A long list isn’t always bad - but it’s a strong clue.

Simple meals = simple lists.

A yoghurt shouldn’t have 12 ingredients!

Nut butter shouldn’t have emulsifiers.

Bread shouldn’t contain palm oil and preservatives.

Aim for foods with 5 ingredients or fewer when possible.

4. Be cautious with these “healthy” categories

UPFs show up where people least expect them:

“High-protein” yoghurts and bars
Vegan convenience products
Gluten-free breads and snacks
Pre-packed salads with sugary dressings
“Healthy” breakfast cereals and cereal bars
“Gut health” drinks filled with gums and sweeteners
Healthy-looking packaging ≠ healthy food.

5. Give it the kitchen test

Ask yourself:

Could I recreate this at home with simple ingredients?

If not - it’s likely engineered food rather than nourishment.

6. Eat more “real food by default”

UPFs become less tempting when the majority of your meals are built from:

Whole vegetables and fruit
Quality protein (fish, eggs, poultry, grass-fed meat, legumes)
Nuts, seeds, extra virgin olive oil
Fermented foods
Herbs and spices
Whole grains (if tolerated)

Real food is naturally satisfying. It balances blood sugar, supports gut health and reduces cravings.

A balanced-way forward

This isn’t about guilt. Life includes convenience and social eating. What matters most is your baseline diet - the habits you follow most of the time.

UPFs are designed to be addictive and hyper-palatable. Awareness is empowerment, not restriction.

Think progress, not perfection.