Common UPF Ingredients to Avoid: A Quick Reference Guide

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Here’s a list of common ultra-processed food (UPF) ingredients you can use to check products in the UK:

Common UPF Ingredients

Artificial Sweeteners

  • Aspartame
  • Sucralose
  • Saccharin
  • Acesulfame K
  • Cyclamate
  • Stevia-derived compounds (Stevia itself is considered less processed, but some derivatives can be ultra-processed)

Preservatives

  • Sodium Benzoate
  • Potassium Sorbate
  • Calcium Propionate
  • Sodium Nitrite
  • Ascorbic Acid
  • Sulphites

Emulsifiers and Stabilisers

  • E471 (Mono- and diglycerides of fatty acids)
  • E322 (Lecithin)
  • E415 (Xanthan Gum)
  • E412 (Guar Gum)
  • Locust Bean Gum

Thickeners

  • E1400 (Modified Starch)
  • E1422 (Modified Starch)
  • Maltodextrin
  • Carrageenan

Flavour Enhancers

  • Monosodium Glutamate (MSG)
  • E621 (Monosodium Glutamate)
  • Natural Flavourings

Hydrogenated Fats and Oils

  • Partially Hydrogenated Oils

Colouring Agents

  • E100 (Curcumin)
  • E120 (Cochineal, Carminic Acid)
  • E133 (Brilliant Blue FCF)

Additives

  • Whey Powder
  • Casein
  • Gluten (as an added ingredient)
  • Lactose (as an added ingredient)
  • Concentrated Fruit Juices
  • High Fructose Corn Syrup
  • Soya Protein Isolate
  • Hydrolysed Protein
  • Invert Sugar Syrup
  • Dextrose
  • Maltodextrin
  • Sodium Phosphates
  • E631 (Disodium Inosinate)
  • E627 (Disodium Guanylate)
  • E250 (Sodium Nitrite)

Tips for Use:

  • Print this list and keep it handy while shopping.
  • Check ingredient labels for any of these items to determine if a product is likely ultra-processed.
  • Use the kitchen cupboard test: Can you imagine having this ingredient in a well-stocked domestic kitchen? If not, it’s probably ultra-processed.

Suggestions for this list? Comment below!

2 thoughts on “Common UPF Ingredients to Avoid: A Quick Reference Guide”

  1. Can you comment on the following , which are added to my soy / oat milks
    Potassium phosphate
    Dipotassium phosphate
    Trisodium citrate
    Sodium lactate
    Potassium iodide
    Calcium carbonate
    Gellan gum

    Reply

    • Thanks for your question! 😊

      Here’s a quick breakdown of those ingredients in your plant milk:

      • Potassium phosphate, dipotassium phosphate, trisodium citrate, sodium lactate, and gellan gum – These are industrial additives used to adjust acidity, stabilise texture, or extend shelf life. They’re not ingredients you’d typically use at home, so they’re considered markers of ultra-processed foods (UPFs).

      • Calcium carbonate and potassium iodide – These are added for nutrition (calcium and iodine). On their own, they’re not ultra-processed and are commonly used in food and supplements.

      Even though a couple of these ingredients are added for health reasons, the overall mix — especially with several additives — suggests the product is ultra-processed.

      If you’re looking to avoid UPFs, try choosing plant milks with just a few simple ingredients — ideally things like water, oats or soybeans, and maybe salt.

      Hope that helps! 😊

      Reply

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