After my post earlier this week, I got quite a few questions regarding spotting ultra-processed food based on food labels. So I decided to write about it. If you feel overwhelmed by the sheer number of options and conflicting nutritional claims in the supermarket, this post is for you!

Navigating food labels can be confusing, and you're not alone in this. Many people struggle to understand what they eat due to complex ingredient lists and misleading packaging. But with the right guidance, you can make sense of it all.

This post will empower you with the knowledge to read food labels step-by-step, helping you spot ultra-processed foods and make healthier choices. By learning this skill, you can take control of your diet and potentially reduce your risk of various health problems associated with high consumption of ultra-processed foods.

Here's a step-by-step guide to help you read food labels and spot ultra-processed foods:

1. Check the ingredient list:

• The longer the list, the more likely it's ultra-processed.
• Look for ingredients you don't recognize or can't pronounce
• Be wary of ingredients ending in '-ose' (like fructose or glucose), as these are often added sugars.
• Look for high levels of saturated or trans fats often found in ultra-processed foods.

2. Look for added sugars:

• Ultra-processed foods often contain high amounts of added sugars.
• Sugar can be listed under many names, such as corn syrup, dextrose, or maltodextrin.

3. Check for artificial additives:

• Look for terms like 'artificial flavors,' 'colors,' or 'preservatives.'
• Numbers (like E100) often indicate artificial additives.

4. Beware of health claims:

• Ultra-processed foods often use health claims to seem healthier than they are.
• Claims like 'low-fat' or 'high-fiber' don't necessarily mean the food is healthy overall.

5. Consider the packaging:

• Ultra-processed foods are often packaged in bright, attractive containers.
• They're designed to have a long shelf life, so be cautious of foods that can last months or years.

Let's look at some examples:

Example 1: Breakfast cereal

Many popular cereals are ultra-processed. They often contain added sugars, artificial colors, and preservatives. For instance, a popular fruity cereal might list ingredients like "corn flour, sugar, wheat flour, whole grain oat flour, modified corn starch, hydrogenated vegetable oil, salt, artificial flavors, red 40, yellow 6, blue 1, BHT for freshness.

Example 2. Frozen dinners

These often contain a long list of ingredients, many preservatives or flavor enhancers. For example, a frozen lasagna might include "water, enriched wheat flour, beef, tomato paste, modified corn starch, salt, spices, natural and artificial flavors, sodium phosphate, caramel color, yeast extract.

Example 3. Soft drinks

These are classic examples of ultra-processed foods. A typical ingredient list might read: "Carbonated water, high fructose corn syrup, caramel color, sugar, phosphoric acid, caffeine, citric acid, natural flavors.

Example 4. Packaged snack cakes

These often contain hydrogenated oils, artificial flavors, and preservatives. An ingredient list might look like this: "Enriched bleached wheat flour, sugar, water, vegetable oil, high fructose corn syrup, partially hydrogenated vegetable and animal shortening, cocoa, corn syrup, leavening, salt, mono and diglycerides, soy lecithin, polysorbate 60, dextrose, artificial flavors.

A common misconception is that all packaged foods are ultra-processed. This isn't always true. Some minimally processed foods, like plain frozen vegetables or canned beans without additives, can be part of a healthy diet. The key is to read the ingredient list and look for foods with few, recognizable ingredients.

Understanding food labels is not just a skill, it's a responsibility. By learning to spot ultra-processed foods, you are taking a proactive step towards improving your health and well-being.

References:

1. Reasons to avoid ultra-processed foods https://www.bmj.com/content/384/bmj.q439
2. Ultra-processed foods: what they are and how to identify them - PubMed https://pubmed.ncbi.nlm.nih.gov/30744710/
3. How to read food labels: MedlinePlus Medical Encyclopedia https://medlineplus.gov/ency/patientinstructions/000107.htm
4. Title: Reading food labels: Tips if you have diabetes https://www.mayoclinic.org/diseases-conditions/diabetes/in-depth/food-labels/art-20047648
5. Public health response to ultra-processed food and drinks https://www.bmj.com/content/369/bmj.m2391