This is probably the simplest test. Check the ingredient list and if it contains at least one thing you don’t recognize as something you’d find in a standard kitchen, there’s a good chance it’s UPF.
These unrecognizable substances often appear at the beginning or in the middle of the ingredient list. “If you can’t seem to make it at home with ingredients you have in your cupboard, it’s probably UPF,” says Robson.
7 amazing UPFs
Foods such as commercial cakes, biscuits, sweets and sugary sodas are clearly UPF, but the following foods are less obvious:
boxed breakfast cereal
Almost all are UPF, although the packaging touts them as healthy because they are fortified with additional nutrients.
protein/energy bar
Although these are promoted as healthy snacks and are high in protein, they are often loaded with sugar, sweeteners, and processed fiber.
plant milk
Most, but not all, non-dairy “milk” is ultra-processed and contains emulsifiers, vegetable gums, and flavors.
bread
Supermarket sliced bread wrapped in plastic often contains various additives such as emulsifiers, modified starches, and vegetable gums.
These products often contain thickeners, artificial sweeteners, and/or added sugars such as fruit juice concentrates and purees.
Bottled sauces and seasonings
These typically contain substances such as thickeners, flavor enhancers, colorants, and hidden sugars.
butter substitute
Most margarine and dairy-free spreads contain emulsifiers and coloring agents.
