Be An Ultra-Processed Food Detective

Identifying ultra-processed foods while grocery shopping can be a challenge, as many products are marketed as "healthy" or "natural" despite being highly processed. The key is to become a label detective and understand what to look for.

Here are some strategies to help you tell if a product is ultra-processed, often based on the NOVA food classification system:

1. Scrutinize the Ingredient List:

• Length of the list: Ultra-processed foods often have a very long list of ingredients. A good rule of thumb is: the fewer ingredients, the better.

• Unrecognizable ingredients: Look for ingredients you wouldn't typically use in home cooking, such as:

  • Food substances never or rarely used in home kitchens: High-fructose corn syrup, hydrogenated oils, modified starches, protein isolates (e.g., soy protein isolate), maltodextrin.

  • "Cosmetic additives": Emulsifiers (e.g., soy lecithin, guar gum, xanthan gum, carrageenan, mono- and diglycerides), thickeners, stabilizers, artificial colors (e.g., FD&C Red #2), artificial flavors, flavor enhancers (e.g., MSG), defoaming agents, bulking agents, bleaching agents.

• Added sugars and artificial sweeteners: These are a significant hallmark of ultra-processed foods, even in products that don't taste sweet (like some breads or savory snacks). Look for aspartame, sucralose, acesulfame-K, saccharin, or stevia. Or multiple forms of sugar: Beyond just "sugar," look for sucrose, maltose, dextrose, fructose, glucose, corn syrup, cane sugar, malt syrup, molasses, fruit juice concentrates, etc.

• Preservatives: Ingredients like sorbic acid, calcium propionate, BHA, BHT, sodium benzoate, sodium nitrate/nitrite.

• Highly refined oils: Corn oil, soy oil, cottonseed oil, canola oil (especially hydrogenated versions).

2. Consider the NOVA Classification System. The NOVA system classifies foods into four groups based on their level of processing:

• Group 1: Unprocessed or Minimally Processed Foods: These are whole foods in their natural state or with minimal alterations (washing, cutting, drying, freezing, pasteurizing, etc.) and no added ingredients. Examples: Fresh fruits and vegetables, plain protein sources such as chicken, fish, and meat, eggs, legumes (dried, frozen, or canned), milk, and whole grains (including oats and rice).

• Group 2: Processed Culinary Ingredients: Substances obtained directly from Group 1 foods or from nature, used primarily for cooking and seasoning—examples: Oils, butter, sugar, salt, honey, spices.

• Group 3: Processed Foods: Simple products made by adding Group 2 ingredients (salt, sugar, oil) to Group 1 foods, often for preservation or enhanced taste. Examples: Canned vegetables, fruits in syrup, plain cheese, artisanal bread.

• Group 4: Ultra-Processed Foods: These are industrial formulations made primarily from ingredients not commonly found in home kitchens, often including cosmetic additives, and designed to be highly palatable, convenient, and have a long shelf life. This is the category to be most wary of.

3. Look for Other Clues:

• Long Shelf Life: If a product can sit on a shelf for months or years without spoiling, it likely contains preservatives and is highly processed. Freshly baked bread, for instance, spoils much faster than mass-produced packaged bread.

• "Instant" or "Ready-to-Eat/Heat": While convenient, these often indicate a higher degree of processing to make them shelf-stable and quick to prepare.

• Aggressive Marketing & Health Claims: Be skeptical of buzzwords like "natural," "healthy," "fortified," "low-fat," "sugar-free," etc., especially when combined with a long ingredient list. Manufacturers often use these to mask the fact that the product is still ultra-processed.

• Attractive or Emphatic Packaging: Ultra-processed foods are often designed with eye-catching packaging and branding to appeal to consumers.

• Flavor Varieties: If a product comes in a wide array of artificial fruit or dessert flavors (e.g., "strawberry cheesecake yogurt"), it's probably ultra-processed. Choose plain versions and add your own fresh ingredients.

• "Bliss Point" foods: Ultra-processed foods are often engineered with a precise combination of sugar, salt, and fat to maximize palatability and encourage overconsumption. If it tastes "too good to be true," it often is.

Examples of common ultra-processed foods:

• Packaged snacks (chips, cookies, crackers)

• Sugary drinks (soda, energy drinks, fruit "drinks")

• Most breakfast cereals (especially sweetened ones)

• Mass-produced breads and pastries with many additives

• Flavored yogurts (often high in sugar and additives)

• Instant noodles and soups

• Frozen pizzas and microwave meals

• Processed meats (hot dogs, most deli meats, bacon, sausage, jerky)

• Many condiments (ketchup, salad dressings with long ingredient lists)

• Candy bars and most candies

By paying close attention to ingredient lists and understanding the characteristics of ultra-processed foods, you can make more informed choices at the grocery store. Prioritize whole, unprocessed foods and use processed culinary ingredients (like oils and spices) in moderation for home cooking. The bulk of what your grocery cart contains is what is most important!