What's in your food?
Simple explanations of common ingredients.
Each ingredient is tagged by how much it's been changed from its natural state: unprocessed, processed, or ultra-processed.
Whole foods in their natural state, with little to no modification.
Foods altered through cooking, fermenting or preserving, typically with a few kitchen-style ingredients.
Industrial formulations with additives like sweeteners, emulsifiers and colours rarely found in home kitchens.
A
- Acesulfame K Ultra-processed
- A sweetener that tastes like sugar but has no calories.
- Albumin Unprocessed / natural
- The protein found in egg whites.
- Annatto Processed
- A natural orange-yellow colour made from seeds.
- Ascorbic Acid Processed
- Another name for vitamin C. Helps keep food fresh.
- Aspartame Ultra-processed
- An artificial sweetener used in diet drinks.
Why it's used: Helps cut sugar, but it's man-made and your body can't use it for energy.
Side effects: Some people get headaches or a strange aftertaste.
Why it matters: Pure protein with almost no fat. Helps muscles grow.
Side effects: People with an egg allergy must avoid it.
Why it's used: Natural and only used in tiny amounts to colour food.
Side effects: A small number of people can be allergic to it.
Why it's used: Boosts your immune system and helps cuts heal.
Side effects: Very high doses at once can cause stomach discomfort or diarrhoea.
Why it's used: Has no calories, so it can help if you're cutting sugar.
Side effects: People with a rare illness called PKU must avoid it. Some report headaches.
B
- Baking Powder Processed
- A white powder that makes cakes rise and become fluffy.
- Beta-Carotene Unprocessed / natural
- An orange colour found in carrots. Your body turns it into vitamin A.
Why it's used: Safe in normal cooking amounts. Not a nutrient.
Side effects: Eating it by the spoonful can cause stomach upset.
Why it matters: Good for your eyes, skin and immune system.
Side effects: Eating lots can turn your skin a bit orange (harmless).
C
- Calcium Unprocessed / natural
- A mineral that helps build strong bones and teeth.
- Caramel Processed
- Sugar that has been heated until brown. Used as flavour and colour.
- Carrageenan Ultra-processed
- A thickener made from seaweed. Makes food smooth.
- Casein Processed
- The main protein in milk.
- Citric Acid Processed
- A sour-tasting acid found in lemons. Used to add tang or keep food fresh.
- Cocoa Processed
- A powder made from cocoa beans. Used to make chocolate.
- Corn Syrup Ultra-processed
- A sweet, sticky liquid made from corn. Adds sweetness.
Why it matters: Vital for growing kids. Also helps muscles work.
Side effects: Way too much from supplements can cause kidney stones.
Why it's used: It's still sugar, so just empty calories.
Side effects: Some types of caramel colouring (E150d) are best not eaten too often.
Why it's used: Plant-based, but heavily processed in a factory.
Side effects: May cause digestive discomfort in some people when eaten in large amounts.
Why it's used: Slow-release protein that helps muscles repair.
Side effects: People with a milk allergy must avoid it.
Why it's used: Natural-ish, made in factories using mould. Safe in food amounts.
Side effects: Lots of sour drinks can wear down tooth enamel.
Why it's used: Contains antioxidants that are good for your heart.
Side effects: Has caffeine, so too much can stop you sleeping.
Why it's used: Pure sugar with no nutrients, made in a factory.
Side effects: Too much causes weight gain, tooth decay and energy crashes.
D
- Dextrose Ultra-processed
- A type of sugar made from corn.
Why it's used: Gives a quick energy hit, but it's still just sugar.
Side effects: Too much can spike blood sugar and cause cavities.
E
- E-Number Processed
- A code for an additive (like a colour or preservative) approved in Europe.
- Emulsifier Ultra-processed
- A helper that mixes oil and water so food stays smooth.
Why it's used: All E-numbers are safety-tested. Some are natural (like vitamin C).
Side effects: A few colours (e.g. E102, E110) can make some kids hyperactive.
Why it's used: A factory-made additive — a sign the food is ultra-processed.
Side effects: Some studies suggest a few may irritate the gut if eaten very often.
F
- Fructose Unprocessed / natural
- The natural sugar found in fruit.
Why it matters: Fine when it comes with the fibre and vitamins of whole fruit.
Side effects: Pure fructose syrup (without the fruit) is hard on your liver.
G
- Gelatin Processed
- A jelly-like ingredient made from animal bones. Makes gummies wobble.
- Glucose Unprocessed / natural
- A simple sugar your body uses for energy.
- Gluten Unprocessed / natural
- A protein in wheat, barley and rye. Some people cannot eat it.
- Glycerol Processed
- A sweet, sticky liquid that keeps food moist.
Why it's used: Contains a little protein. Not vegetarian.
Side effects: None for most people, but vegetarians and vegans avoid it.
Why it matters: Your brain and muscles run on it.
Side effects: Too much from sweets causes energy crashes, weight gain and cavities.
Why it matters: Totally fine for most people and a normal part of bread and pasta.
Side effects: People with coeliac disease get very ill from even a tiny amount.
Why it's used: Made in factories. Safe in normal food amounts.
Side effects: Large amounts at once (such as in slush drinks) can cause stomach aches in children.
H
- High Fructose Corn Syrup Ultra-processed
- A very sweet syrup made from corn. Often in fizzy drinks.
- Honey Unprocessed / natural
- A sweet, sticky liquid made by bees from flowers.
- Hydrogenated Oil Ultra-processed
- Oil that has been changed in a factory to stay solid.
Why it's used: A cheap, factory-made sweetener with zero nutrition.
Side effects: Linked to weight gain, fatty liver and tooth decay if eaten a lot.
Why it matters: More natural than sugar and has tiny traces of vitamins.
Side effects: Still sugar, so don't overdo it. Never give to babies under 1 year.
Why it's used: Adds 'trans fats' which are the worst type for your heart.
Side effects: Linked to heart disease and high cholesterol.
I
- Iodine Unprocessed / natural
- A mineral that helps your body grow. Often added to salt.
- Iron Unprocessed / natural
- A mineral that helps blood carry oxygen around your body.
Why it matters: Keeps your thyroid (a gland in your neck) working properly.
Side effects: Way too much can actually harm the thyroid.
Why it matters: Stops you feeling weak and tired.
Side effects: Too many iron pills can cause sickness and constipation.
L
- Lactose Unprocessed / natural
- The natural sugar in milk. Some people cannot digest it.
- Lecithin Processed
- A natural ingredient (often from soy or eggs) that mixes oil and water.
Why it matters: Fine for most people and gives milk its slight sweetness.
Side effects: People who are lactose intolerant may experience stomach pain, bloating or diarrhoea.
Why it's used: Natural fat that may help brain and liver health.
Side effects: Soy lecithin can affect people with a soy allergy.
M
- Maltodextrin Ultra-processed
- A powder made from starch. Used to thicken food or add a little sweetness.
- MSG (Monosodium Glutamate) Ultra-processed
- A flavour booster that makes savoury food taste stronger.
Why it's used: Made in factories. Gives quick energy but no real nutrition.
Side effects: Spikes blood sugar quickly — not great for diabetics.
Why it's used: A factory-made additive used in many ultra-processed foods.
Side effects: A small number of people get headaches or feel flushed after a lot.
N
- Natural Flavouring Processed
- Taste taken from real plants or animals.
- Niacin Unprocessed / natural
- A B vitamin that helps your body turn food into energy.
Why it's used: Used in tiny amounts. Generally safe.
Side effects: The label is vague — it could come from many sources.
Why it matters: Good for skin, nerves and digestion.
Side effects: Big doses from pills can make your skin flush red.
O
- Oats Unprocessed / natural
- A grain used in porridge and granola. Full of fibre.
Why it matters: Keep you full, lower cholesterol and help digestion.
Side effects: Not safe for coeliacs unless labelled gluten-free.
P
- Palm Oil Processed
- An oil from palm trees. Used in many snacks and spreads.
- Pectin Processed
- A natural thickener from fruit. Makes jam set.
- Potassium Sorbate Ultra-processed
- A preservative that stops mould growing in food.
- Preservative Processed
- Something added to food so it stays good for longer.
- Protein Unprocessed / natural
- A nutrient that helps your body grow and repair itself.
Why it's used: High in saturated fat — not great for the heart.
Side effects: Also bad for the planet (rainforests get cut down to grow it).
Why it's used: It's a soluble fibre — helps digestion.
Side effects: None for most people in food amounts.
Why it's used: A factory-made additive that lets food last much longer.
Side effects: A few people get a mild skin or scalp irritation.
Why it's used: Stops food going off and makes you sick from bad bacteria.
Side effects: A few specific ones (like sulphites or nitrites) can cause issues for some people.
Why it matters: Builds muscles, skin, hair and keeps you full.
Side effects: Eating huge amounts can be hard on the kidneys.
R
- Rapeseed Oil (Refined) Processed
- A light cooking oil pressed from rapeseed plants and then refined.
- Refined Oil Processed
- Any oil (sunflower, rapeseed, palm, etc.) that has been cleaned, bleached and deodorised in a factory using heat and chemicals.
- Riboflavin Unprocessed / natural
- Vitamin B2. Helps your body use energy from food.
Why it's used: Low in saturated fat and contains some omega-3s, but refining strips most of the natural nutrients.
Side effects: Heavily refined and high in omega-6 — eating a lot every day may add to inflammation. Reheated at very high temperatures (e.g. deep frying) it can form harmful compounds. Refining can also leave tiny traces of solvents like hexane.
Why it's used: Lasts longer on the shelf and copes with high heat, but the high temperatures destroy most vitamins, antioxidants and natural flavour. Many also contain leftover traces of solvents like hexane.
Side effects: Often re-used at very high heat (deep frying), which can create harmful compounds. Best not to base every meal around them.
Why it matters: Good for skin, eyes and red blood cells.
Side effects: Large doses can turn urine bright yellow (harmless).
S
- Salt Processed
- A mineral (sodium chloride) that adds flavour. Too much is not healthy.
- Soy Lecithin Processed
- An emulsifier from soybeans that keeps chocolate smooth.
- Stevia Processed
- A natural sweetener made from a plant leaf. No calories.
- Sucrose Processed
- The proper name for normal table sugar.
- Sunflower Oil (Refined) Processed
- A light cooking oil pressed from sunflower seeds and refined.
Why it's used: Your body needs a little to work, but most people eat way too much.
Side effects: Too much causes high blood pressure and is bad for the heart.
Why it's used: Natural and safe in food amounts.
Side effects: Avoid if you have a soy allergy.
Why it's used: A nicer alternative to sugar — doesn't spike blood sugar.
Side effects: Some people don't like the slightly liquorice aftertaste.
Why it's used: Gives quick energy but no vitamins.
Side effects: Too much causes tooth decay, weight gain and energy crashes.
Why it's used: Low in saturated fat and contains vitamin E, but refining removes some of the goodness.
Side effects: Best not to use for very high-heat frying every day.
T
- Thiamine Unprocessed / natural
- Vitamin B1. Helps turn food into energy.
Why it matters: Important for the brain and nerves.
Side effects: Almost none — your body simply passes any excess in urine.
U
- Unrefined Oil (Cold-Pressed) Unprocessed / natural
- Oil squeezed from seeds, nuts or fruit (like extra-virgin olive oil) without using heat or chemicals.
Why it matters: Keeps its natural vitamins, antioxidants, colour and flavour. Generally healthier than refined oils — extra-virgin olive oil is famous for being good for the heart.
Side effects: Can't handle very high heat (it starts smoking and breaking down). Best for drizzling, dressings and gentle cooking. More expensive and goes off faster.
V
- Vanillin Processed
- The main flavour in vanilla. Can be natural or made in a lab.
- Vinegar Unprocessed / natural
- A sour liquid used for flavour and to keep food fresh.
Why it's used: Used in tiny amounts and considered safe.
Side effects: Very rarely, can cause skin rashes.
Why it matters: May help control blood sugar after meals.
Side effects: Drinking it neat can damage your teeth and throat.
W
- Whey Processed
- The liquid part of milk left over when cheese is made. Full of protein.
Why it's used: Brilliant protein for muscles and recovery.
Side effects: Avoid if you are lactose intolerant or allergic to milk.
X
- Xanthan Gum Ultra-processed
- A thickener that makes sauces and gluten-free bread stretchy.
Why it's used: Made in factories by fermenting sugar with bacteria. Safe in small amounts.
Side effects: Large amounts can cause gas or loose stools.
Y
- Yeast Unprocessed / natural
- A tiny living thing that makes bread rise and puff up.
Why it matters: Contains B vitamins and a bit of protein.
Side effects: A few people are sensitive and get bloating.
Z
- Zinc Unprocessed / natural
- A mineral that helps your body fight germs and heal cuts.
Why it matters: Good for immunity, skin and growing.
Side effects: Too much from supplements can cause sickness and copper deficiency.