Ultra Processed Food Ingredients to Avoid
Learn which ingredients on food labels signal industrial ultra-processing. A practical, category-by-category reference for smarter grocery shopping.
Why Ingredients Matter More Than Marketing
The ingredient list is the most honest part of any food package. While front-of-package claims like "natural," "wholesome," and "made with real fruit" are largely unregulated marketing language, the ingredient list is governed by law. Ingredients must be listed in descending order by weight, and every substance in the product must appear.
Not all additives are harmful. Vitamin fortification prevents deficiency diseases. Citric acid is found naturally in citrus fruits. Salt has preserved food for millennia. The goal here is not to demonize all additives but to build awareness about which ingredients signal that a product has been industrially manufactured rather than simply prepared from whole foods.
A useful mental model is the kitchen test: could you buy this ingredient as a standalone item at a grocery store? You can buy salt, sugar, butter, olive oil, vinegar, and spices. You cannot buy polysorbate 80, tertiary butylhydroquinone, or autolyzed yeast extract. Ingredients that fail the kitchen test are markers of ultra-processing.
What the Data Shows
12.4
Avg Processing Score for products with 15+ ingredients (Level 4)
3.2
Avg Processing Score for products with 5 or fewer ingredients (Level 2)
Products in our database with 15+ ingredients average a Processing Score nearly 4x higher than those with 5 or fewer.
Emulsifiers & Stabilizers
Emulsifiers and stabilizers keep ingredients from separating and create the smooth, uniform textures consumers expect in processed foods. Oil and water do not naturally mix -- emulsifiers force them together. Without these additives, your salad dressing would separate, your ice cream would crystallize, and your commercial bread would go stale in a day.
Key Emulsifiers to Know
- Soy lecithin (E322) -- One of the most common emulsifiers in the food supply. Found in chocolate, baked goods, margarine, and countless packaged foods. Derived from soybean oil processing. Generally considered safe, but its ubiquity is a marker of industrial food production.
- Carrageenan (E407) -- Extracted from red seaweed and used in dairy alternatives, ice cream, deli meats, and infant formula. One of the more controversial emulsifiers: some animal studies have linked degraded carrageenan to gut inflammation, though food-grade carrageenan is a different form. Several organic food companies have voluntarily removed it.
- Polysorbate 80 (E433) -- Found in ice cream, pickles, vitamin supplements, and condiments. Used to create smooth textures and prevent separation. Some research has suggested it may affect gut bacteria and intestinal permeability, though evidence is still preliminary.
- Mono- and diglycerides (E471) -- Extremely common in bread, peanut butter, margarine, and baked goods. These are technically fats, not emulsifiers by chemistry, but they function as emulsifiers in food. They can contain trans fats that are not required to be listed on nutrition labels because they are classified as emulsifiers rather than fats.
- Xanthan gum (E415) -- Produced by bacterial fermentation. Common in sauces, dressings, and gluten-free products where it replaces the binding properties of gluten. Natural-derived and generally considered safe.
- Guar gum (E412) -- Derived from guar beans. Used in ice cream, sauces, and baked goods as a thickener and stabilizer. Like xanthan gum, it is natural-derived and widely considered safe.
Context: Gums like xanthan and guar are natural-derived and generally considered safe by food safety authorities. They are indicators of processing but not necessarily harmful. The more concerning emulsifiers are synthetic ones like polysorbate 80 and mono- and diglycerides that may carry hidden trans fats. Browse specific additives in our ingredients database.
Artificial Sweeteners & Industrial Sugars
Artificial sweeteners provide sweetness with zero or minimal calories. They are hundreds to thousands of times sweeter than sugar by weight, meaning tiny amounts create intense sweetness. While they reduce caloric intake, emerging research raises questions about their effects on gut bacteria, insulin response, and appetite regulation.
Sweeteners to Watch
- Aspartame (E951) -- Found in diet sodas, sugar-free gum, and "light" yogurts. The most studied artificial sweetener, used in over 6,000 products. In 2023, the WHO's cancer research agency classified it as "possibly carcinogenic," though regulatory bodies maintain it is safe at current consumption levels.
- Sucralose (E955) -- Marketed as Splenda. Found in baked goods, beverages, and protein supplements. Made by chemically modifying sugar molecules. Some studies suggest it may alter gut microbiome composition and glucose metabolism.
- Acesulfame potassium / Ace-K (E950) -- Often paired with aspartame to mask each other's aftertaste. Found in diet beverages, sugar-free desserts, and chewing gum. Less studied than aspartame, which itself is a point of concern for some researchers.
- Saccharin (E954) -- The oldest artificial sweetener, marketed as Sweet'N Low. Previously linked to cancer in rats (a finding later attributed to rat-specific biology), it was removed from the US carcinogen list in 2000. Still used in tabletop sweeteners and some beverages.
- High-fructose corn syrup (HFCS) -- Not technically an artificial sweetener, but a hallmark of ultra-processing. Produced through industrial enzymatic conversion of corn starch. Found in sodas, bread, sauces, ketchup, salad dressings, and a surprising number of savory products. Its presence almost always signals an ultra-processed product.
HFCS note: High-fructose corn syrup deserves special attention. While the sugar industry and the corn industry debate its equivalence to table sugar, HFCS is an industrial product that does not exist in nature. Its presence in a product is one of the strongest single-ingredient markers of ultra-processing in our scoring system. See how it shows up in diet sodas and Coke vs Pepsi.
Preservatives
Preservatives extend shelf life by preventing bacterial growth, mold, or chemical oxidation. They are what allow a loaf of bread to last two weeks instead of two days, and a bottle of soda to sit in a warehouse for months. Preservatives enable the modern food supply chain, but the concern is cumulative exposure: when preservatives appear in your bread, your condiments, your snacks, and your beverages, the total daily intake adds up.
Common Preservatives
- Sodium benzoate (E211) -- Found in sodas, fruit juices, condiments, and salad dressings. When combined with vitamin C (ascorbic acid), it can form benzene, a known carcinogen. This reaction is well-documented and has led to product reformulations, though it still occurs in some products.
- Potassium sorbate (E202) -- Found in cheese, wine, baked goods, and dried fruits. One of the milder preservatives, generally considered safe by food authorities. Its presence is more a marker of processing level than a specific health concern.
- BHA / BHT (E320 / E321) -- Butylated hydroxyanisole and butylated hydroxytoluene. Antioxidant preservatives found in cereals, snack foods, chewing gum, and even food packaging (they can migrate from packaging into food). BHA is listed as "reasonably anticipated to be a human carcinogen" by the US National Toxicology Program, though the FDA still permits it. Restricted in some EU food applications.
- Calcium propionate (E282) -- The most common bread preservative. Prevents mold growth, which is why commercial bread lasts far longer than homemade. Generally considered safe, though some studies link it to irritability and restlessness in children at high doses.
- Sodium nitrite / nitrate (E250 / E251) -- Found in deli meats, hot dogs, bacon, and cured sausages. These preservatives prevent botulism and give cured meats their pink color. However, they can form nitrosamines during high-heat cooking, which are linked to increased colorectal cancer risk. The WHO classifies processed meats as Group 1 carcinogens partly due to nitrite/nitrate content.
- TBHQ (E319) -- Tertiary butylhydroquinone. Found in crackers, chicken nuggets, microwave popcorn, and fast food. An antioxidant that prevents fats from going rancid. The FDA limits it to 0.02% of a product's oil and fat content. Some studies have raised concerns about immune system effects at higher doses.
Related: See how preservatives affect processing scores in deli meats and hot dogs.
Artificial Colors
Artificial colors exist for one reason: to make food look more appealing. They replace the natural color that is often lost during industrial processing, or they create vivid colors that would never occur naturally. A strawberry yogurt that lost its pink hue during pasteurization gets Red 40 to look "strawberry" again. Artificial colors are cosmetic ingredients -- they contribute nothing to nutrition, flavor, or preservation.
Artificial Colors in Food
- Red 40 / Allura Red (E129) -- The most widely used artificial color in the United States. Found in candy, cereals, beverages, snack foods, and even medications. Derived from petroleum. Multiple studies have linked it to hyperactivity in children, leading to the EU's mandatory warning labels. California passed a law in 2023 requiring warning labels on foods containing Red 40.
- Yellow 5 / Tartrazine (E102) -- Found in snacks, cereals, soft drinks, and condiments like mustard. One of the most commonly reported causes of dye-related allergic reactions, though true allergies are rare. Requires warning labels in the EU.
- Yellow 6 / Sunset Yellow (E110) -- Found in candy, baked goods, cereal, and sausage casings. Often used alongside Yellow 5. Subject to the same EU warning label requirements. Some countries have banned it outright.
- Blue 1 / Brilliant Blue (E133) -- Found in candy, beverages, ice cream, and canned peas. Also used in medical diagnostics and as a dye in scientific research. Less controversial than red and yellow dyes but still a clear marker of ultra-processing.
- Caramel color (E150) -- One of the most common colorings by volume, found in cola, soy sauce, bread, beer, and gravies. Not all caramel color is created equal: Class IV (E150d), made with ammonia, contains 4-methylimidazole (4-MEI), which California lists as a possible carcinogen. Class I (E150a), made by simply heating sugar, is far less concerning.
EU vs US: The European Union requires foods containing artificial colors to carry a warning label stating "may have an adverse effect on activity and attention in children." The United States has no equivalent requirement, though California's 2023 law marked the first state-level action. See how artificial colors affect scores in candy and breakfast cereal.
Flavor Enhancers & Artificial Flavors
Flavor enhancers and artificial flavors allow manufacturers to create appealing tastes cheaply and consistently. Instead of using real strawberries (which vary by season and cost more), a product can use a combination of "natural and artificial strawberry flavor" for a fraction of the cost with identical results batch after batch. This category includes some of the most deceptive ingredients on food labels.
Flavoring Ingredients to Recognize
- "Natural flavors" -- Perhaps the most misleading term on food labels. By FDA definition, natural flavors must be derived from a plant or animal source, but the extraction process is entirely industrial. A natural flavor formulation can contain solvents, emulsifiers, carriers, and preservatives -- none of which need to be listed individually. "Natural flavors" appears on approximately 70% of packaged foods in our database, making it one of the most common ingredients after water, sugar, and salt.
- "Artificial flavors" -- Entirely synthesized in laboratories. Paradoxically, artificial flavors are sometimes chemically identical to natural flavors -- the distinction is in the source material, not the final molecule. A product listing "artificial flavors" is unambiguously ultra-processed.
- MSG / Monosodium glutamate (E621) -- Found in chips, ramen, canned soups, fast food seasonings, and many savory snacks. Glutamate is a naturally occurring amino acid (found in tomatoes and parmesan cheese), but MSG is its industrially produced sodium salt. Despite decades of controversy, major food safety authorities consider it safe. However, its presence signals flavor engineering.
- Autolyzed yeast extract -- Functions as a "clean label" alternative to MSG. Contains free glutamates that enhance savory (umami) flavor just like MSG, but can be listed without the stigma. Found in soups, chips, frozen meals, and snack foods. Manufacturers use it specifically to avoid putting "MSG" on the label.
- Maltodextrin -- A highly processed starch derivative used as a carrier for flavors, a thickener, and a filler. Produced by treating corn, rice, or potato starch with enzymes and acids. It has a higher glycemic index than table sugar (GI of 95-136 vs 65 for sugar) yet is rarely considered a "sweetener." Found in a vast range of products from spice mixes to protein powders.
The "natural flavors" paradox: A flavor chemist can create a natural strawberry flavor from compounds found in a completely different plant, processed through industrial extraction and recombination. The result is technically "natural" by regulation but has nothing to do with actual strawberries. See how flavoring affects processing scores in chips and instant noodles.
Modified Ingredients & Industrial Additives
Modified ingredients are food components that have been chemically or physically altered from their natural state to change texture, shelf life, or processing behavior. The word "modified" on a label is itself a flag: it explicitly tells you the ingredient has been industrially transformed. This category also includes isolated and reconstituted proteins that bear little resemblance to their whole-food origins.
Industrial Ingredients to Recognize
- Hydrogenated / partially hydrogenated oils -- Created by forcing hydrogen gas into vegetable oil under high pressure, which converts liquid oil into solid fat. Partially hydrogenated oils are the primary source of artificial trans fats, which are strongly linked to heart disease. The FDA banned partially hydrogenated oils in 2018, but some products with extended shelf lives may still contain them, and fully hydrogenated oils (which do not contain trans fats) remain common in margarine, baked goods, and fried foods.
- Modified corn starch -- Corn starch treated with acids, enzymes, or other chemicals to alter its thickening properties. Found in sauces, soups, frozen meals, and pie fillings. The modification makes it more stable during freezing, heating, and acidic conditions -- properties needed for industrial food production but not for home cooking.
- Protein isolates (soy protein isolate, whey protein isolate) -- Created by chemically stripping protein from its whole-food source, removing fiber, fat, and other nutrients. Found in protein bars, plant-based meats, meal replacements, and processed deli meats. A chicken breast has protein in its natural matrix; "soy protein isolate" is an industrial extract.
- Interesterified fats -- The food industry's replacement for trans fats. Created by enzymatically or chemically rearranging the fatty acid molecules in oil. Less studied than the trans fats they replaced, which is itself a concern. Found in margarine, baked goods, and confections.
- Dextrose -- A highly processed simple sugar derived from corn starch through enzymatic hydrolysis. Used as a sweetener, filler, browning agent, and fermentation substrate in baked goods, deli meats, and snacks. Despite being "just glucose," its industrial origin and use as a cheap filler make it a processing marker.
Related: See how protein isolates and modified ingredients affect processing scores in protein bars and plant-based meats.
Quick Reference Checklist
Use this table as a quick-scan reference when reading ingredient labels. The concern level reflects how strongly the ingredient signals ultra-processing, not a direct health risk assessment.
| If you see this... | It signals... | Concern level |
|---|---|---|
| 5+ unrecognizable ingredients | Ultra-processing | High |
| High-fructose corn syrup | Industrial sweetening | High |
| Hydrogenated oils | Trans fat creation | High |
| Sodium nitrite / nitrate | Cured meat processing | High |
| Artificial colors (Red 40, Yellow 5, etc.) | Cosmetic processing | Medium |
| "Natural flavors" | Flavor engineering | Medium |
| BHA / BHT | Antioxidant preservation | Medium |
| Gums (xanthan, guar) | Texture modification | Low |
| Citric acid, ascorbic acid | Naturally-derived preservation | Low |
Pro tip: The ingredient list is ordered by weight. If UPF markers like HFCS, hydrogenated oils, or artificial colors appear in the first 5 ingredients, the product is heavily processed and those substances make up a significant portion of what you are eating. Ingredients near the end of a long list are present in tiny amounts.
Frequently Asked Questions
Are all food additives harmful?
No. Many additives serve important functions and have strong safety records. Vitamin fortification (like adding folic acid to flour) has prevented birth defects. Citric acid is a natural preservative found in lemons. Salt itself is an additive. The concern with ultra-processed food ingredients is less about any single additive and more about the cumulative effect of consuming dozens of industrial additives across many products every day. A useful rule of thumb: if an ingredient exists primarily to make food cheaper to manufacture, last longer on shelves, or look more appealing rather than to nourish you, it deserves scrutiny.
What's the difference between preservatives and emulsifiers?
Preservatives extend shelf life by preventing bacterial growth, mold, or oxidation. Examples include sodium benzoate, potassium sorbate, and BHA/BHT. Emulsifiers keep ingredients that normally separate (like oil and water) blended together, creating smooth, uniform textures. Examples include soy lecithin, mono- and diglycerides, and polysorbate 80. A product like commercial salad dressing often contains both: emulsifiers to keep the oil and vinegar blended, and preservatives to keep it shelf-stable for months.
Is 'natural flavors' really natural?
Technically yes, but practically no. FDA regulations require "natural flavors" to be derived from a natural source (plant, animal, or fermented material), but the extraction and modification process is highly industrial. A single "natural flavor" can contain dozens of chemical compounds, solvents, and carriers. The original source material may be unrecognizable in the final product. For example, a "natural strawberry flavor" might be derived from a fungus, not strawberries. The term tells you almost nothing about what you are actually consuming, which is why food scientists consider it a marker of ultra-processing.
Which ingredients are banned in Europe but allowed in the US?
Several notable ingredients are banned or restricted in the EU but permitted in the US. These include potassium bromate (a flour treatment agent), BHA and BHT (preservatives restricted in some EU applications), azodicarbonamide (a dough conditioner also used in yoga mats), and several artificial colors including Red 40, Yellow 5, and Yellow 6 which require warning labels in the EU stating "may have an adverse effect on activity and attention in children." Brominated vegetable oil (BVO), formerly used in some US soft drinks, was finally banned by the FDA in 2024 after decades of EU prohibition. The regulatory gap reflects different approaches: the EU tends toward precautionary restriction while the US requires stronger proof of harm before acting.
How many ingredients is too many?
There is no magic number, but our analysis of nearly 2 million products shows clear patterns. Products with 5 or fewer ingredients average a Processing Score of 3.2 (Level 2, Processed), while those with 15 or more average 12.4 (Level 4, Ultra-Processed). As a practical guideline: 1 to 5 ingredients is excellent, 6 to 10 is reasonable if you recognize them all, 11 to 15 warrants a closer look at what those ingredients are, and anything above 15 almost certainly contains multiple industrial additives. The type of ingredients matters as much as the count, though. Five ingredients including HFCS and artificial colors is worse than eight ingredients that are all recognizable whole foods.
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Disclaimer: All tools and data visualizations are provided for educational and informational purposes only. They are not intended as health, medical, or dietary advice. Product formulations change frequently — always check the actual label for current ingredients and nutrition facts before making purchasing decisions. Consult healthcare professionals for personalized dietary guidance.