Cheat Sheet to Avoid Ultra Processed Food

how2eatwell
Sep 19, 2024
1 min read

Here is a cheat sheet to avoid ultra-processed food. This cheat sheet will help you easily avoid the most common Ultra Processed Food (UPF) ingredients.

Download the PDF here or read below.

1 Five or more ingredients on a packet. Particularly ingredients you can’t typically

buy in a grocery shop.

2 Ingredients extracted from food, such as whey, lactose, gluten.

3. Ingredients made from food constituents. Maltodextrin, dextrose, lactose, fruit juice concentrate, high fructose corn syrup, invert sugar

4. Additives from these classifications: Emulsifiers, emulsifying salts, flavours, flavour enhancers, thickeners, sweeteners, antifoaming agent, glazing agent, foaming agent, gelling agent, bulking agent and carbonating agent.

5. Sweeteners. Aspartame, cyclamate or sweeteners made from stevia.

6. Protein sources of UPF. Hydrolysed protein, soya protein isolate, gluten, casein, whey, mechanically separated meat.

7. Modified Oil

Hydrogenated oil or interesterified oil

8. Preservatives

Ascorbic acid, sodium benzoate, potassium sorbate, tocopherols.

9. Emulsifiers

Soy lecithin, monoglycerides.

10. Thickeners

Xanthan gum, pectin, carrageenan, guar gum.

11. Colours

Often in the description such as caramel colour.