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
- Acai Unprocessed / natural
- A dark purple berry from the Amazon, usually sold frozen or powdered.
- Acesulfame K Ultra-processed
- A sweetener that tastes like sugar but has no calories.
- Acetic Acid Processed
- The acid that makes vinegar sour. Used for flavour and to keep food fresh.
- Acidity Regulator Ultra-processed
- An additive that controls how sour or alkaline a food is.
- Adzuki Beans Unprocessed / natural
- Small red beans used in Asian cooking.
- Agar Processed
- A jelly-setting ingredient made from seaweed. A vegetarian alternative to gelatin.
- Agave Syrup Ultra-processed
- A sweet syrup made from the agave plant.
- Albumin Unprocessed / natural
- The protein found in egg whites.
- Alginate Ultra-processed
- A thickener taken from brown seaweed.
- Allulose Ultra-processed
- A rare sugar that tastes sweet but your body barely absorbs.
- Allura Red Ultra-processed
- A synthetic red dye (E129).
- Almond Unprocessed / natural
- A tree nut eaten whole, ground into flour, or turned into milk.
- Almond Milk Ultra-processed
- A drink made from ground almonds and water.
- Aluminium Sulphate Ultra-processed
- A raising and firming agent used in some baking powders and pickles.
- Amaranth Unprocessed / natural
- A tiny protein-rich seed cooked like a grain.
- Ammonium Bicarbonate Processed
- An old-fashioned raising agent for crisp biscuits.
- Amylase Processed
- An enzyme that breaks starch into sugars.
- Anchovy Processed
- A tiny, strongly flavoured oily fish.
- Annatto Processed
- A natural orange-yellow colour made from seeds.
- Anthocyanins Unprocessed / natural
- The purple, red and blue colours found naturally in berries and red cabbage.
- Anti-caking Agent Ultra-processed
- An additive that stops powders clumping together.
- Apple Unprocessed / natural
- A crisp fruit eaten raw, baked or juiced.
- Apple Cider Vinegar Processed
- Vinegar made from fermented apple juice.
- Apricot Unprocessed / natural
- A small orange stone fruit, often dried.
- Aquafaba Processed
- The liquid from a tin of chickpeas, whipped as an egg-white substitute.
- Arrowroot Processed
- A fine white starch from a tropical root, used to thicken sauces.
- Artichoke Unprocessed / natural
- A thistle bud eaten cooked.
- Artificial Flavouring Ultra-processed
- Lab-made chemicals that copy a natural taste.
- Ascorbic Acid Processed
- Another name for vitamin C. Helps keep food fresh.
- Ascorbyl Palmitate Processed
- A fat-soluble form of vitamin C used to stop oils going rancid.
- Asparagus Unprocessed / natural
- A green spear vegetable.
- Aspartame Ultra-processed
- An artificial sweetener used in diet drinks.
- Aubergine Unprocessed / natural
- A purple vegetable that soaks up flavour when cooked.
- Avocado Unprocessed / natural
- A creamy green fruit high in fat.
- Avocado Oil Processed
- Oil pressed from avocado flesh.
- Azodicarbonamide Ultra-processed
- A flour bleaching and dough-conditioning agent.
Why it matters: Rich in antioxidants and healthy fats.
Side effects: Acai bowls are often loaded with syrup and granola.
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's used: Safe in food amounts and helps stop bacteria growing.
Side effects: Strong solutions can irritate the mouth and wear down tooth enamel.
Why it's used: Helps preservation and taste balance.
Side effects: Usually harmless, but marks a processed product.
Why it matters: Fibre, iron and protein.
Side effects: Sweet red bean paste adds a lot of sugar.
Why it's used: Almost no calories and a source of fibre.
Side effects: Large amounts can cause bloating.
Why it's used: Marketed as natural, but it's very high in fructose — closer to sugar syrup than a health food.
Side effects: Lots of fructose is hard work for your liver.
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: Plant-based but factory-extracted. Used in tiny amounts.
Side effects: Large amounts may cause mild bloating.
Why it's used: Almost no calories and doesn't spike blood sugar.
Side effects: Larger amounts can cause gas or loose stools.
Why it's used: Purely cosmetic.
Side effects: Also carries the hyperactivity warning in the UK.
Why it matters: Full of healthy fats, vitamin E, fibre and protein.
Side effects: A common and sometimes serious allergen.
Why it's used: Very low calorie but usually only 2-3% almonds.
Side effects: Low in protein; often has gums and added sugar.
Why it's used: A factory chemical with no nutritional value.
Side effects: Best kept low — regularly eating lots of aluminium additives isn't advised.
Why it matters: Complete protein and gluten-free.
Side effects: None known.
Why it's used: Breaks down completely during baking.
Side effects: Smells strongly of ammonia while cooking.
Why it's used: Used in baking to improve texture; also in your saliva.
Side effects: None known.
Why it's used: Omega-3 and calcium from the soft bones.
Side effects: Salted and cured, so very high in salt.
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 matters: Antioxidants linked to heart and brain health.
Side effects: None known from normal food.
Why it's used: No nutritional purpose.
Side effects: Generally harmless in tiny amounts.
Why it matters: Good source of fibre (especially in the skin) and vitamin C.
Side effects: Juice loses the fibre and hits your blood sugar faster.
Why it's used: May slightly help blood-sugar control after meals.
Side effects: Drinking it neat damages teeth and can burn your throat.
Why it matters: Good source of vitamin A and fibre.
Side effects: Dried ones are often treated with sulphites.
Why it's used: Very low in calories and completely plant-based.
Side effects: Can cause wind in people sensitive to beans.
Why it's used: A gentle, gluten-free thickener with little nutrition.
Side effects: None for most people.
Why it matters: One of the best sources of prebiotic fibre.
Side effects: Jarred ones sit in oil and salt.
Why it's used: A clear sign that a food is ultra-processed.
Side effects: Used in tiny amounts, but often masks poor-quality ingredients.
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: Safe antioxidant used in small amounts.
Side effects: None known at food levels.
Why it matters: Folate, fibre and prebiotics.
Side effects: Makes some people's urine smell.
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.
Why it matters: High in fibre and low in calories.
Side effects: Soaks up a lot of oil when fried.
Why it matters: Full of heart-friendly monounsaturated fat, fibre and potassium.
Side effects: High in calories.
Why it's used: Rich in the same heart-friendly fats as olive oil and good for high-heat cooking.
Side effects: Very high in calories.
Why it's used: Also used to make foamed plastics — banned in the EU and UK for food.
Side effects: Breakdown products are a health concern.
B
- Baking Powder Processed
- A white powder that makes cakes rise and become fluffy.
- Baking Soda Processed
- Sodium bicarbonate — a raising agent for cakes and biscuits.
- Balsamic Vinegar Processed
- A sweet dark vinegar from grape must.
- Banana Unprocessed / natural
- A soft, sweet fruit rich in potassium.
- Barbecue Sauce Ultra-processed
- A sweet, smoky condiment.
- Barley Unprocessed / natural
- A chewy grain used in soups, stews and to brew beer.
- Basil Unprocessed / natural
- A sweet green herb used in Italian cooking.
- Bay Leaf Unprocessed / natural
- A dried leaf simmered in stews.
- Beef Unprocessed / natural
- Meat from cattle.
- Beeswax Processed
- A natural wax used to glaze sweets and coat fruit.
- Beetroot Unprocessed / natural
- A deep purple root vegetable.
- Beetroot Red Processed
- A natural pink-red colour taken from beetroot.
- Bell Pepper Unprocessed / natural
- A sweet, crunchy pepper in red, yellow or green.
- Bentonite Clay Processed
- A clay used to clear cloudiness from wines and juices.
- Benzoic Acid Ultra-processed
- A preservative (E210) that stops mould and yeast in acidic foods.
- Beta-Carotene Unprocessed / natural
- An orange colour found in carrots. Your body turns it into vitamin A.
- BHA / BHT Ultra-processed
- Synthetic antioxidants that stop fats going rancid.
- Bicarbonate of Soda Processed
- The British name for baking soda, a raising agent.
- Biotin Unprocessed / natural
- Vitamin B7, needed for healthy hair, skin and nails.
- Black Beans Unprocessed / natural
- Small dark beans common in Latin American cooking.
- Black Pepper Unprocessed / natural
- A dried ground berry used as a spice.
- Black Tea Unprocessed / natural
- Fermented tea leaves.
- Blackberry Unprocessed / natural
- A dark hedgerow berry.
- Blackcurrant Unprocessed / natural
- A sharp dark berry.
- Blackstrap Molasses Processed
- A thick, dark syrup left over from refining sugar.
- Blueberry Unprocessed / natural
- A small blue berry eaten fresh or frozen.
- Bone Broth Processed
- Stock simmered from animal bones.
- Bran Unprocessed / natural
- The tough outer layer of a grain, removed when flour is made white.
- Brazil Nut Unprocessed / natural
- A large nut famous for selenium.
- Bread Improver Ultra-processed
- A blend of enzymes, emulsifiers and acids added to factory dough.
- Breakfast Cereal (Sugared) Ultra-processed
- Extruded grain shapes coated in sugar.
- Brilliant Blue Ultra-processed
- A synthetic blue dye (E133).
- Brine Processed
- Salty water used for pickling or keeping meat juicy.
- Broad Beans Unprocessed / natural
- Large green beans in a padded pod.
- Broccoli Unprocessed / natural
- A green tree-shaped vegetable.
- Brown Rice Unprocessed / natural
- Rice with the bran layer left on.
- Brussels Sprouts Unprocessed / natural
- Small green brassica buds.
- Buckwheat Unprocessed / natural
- A seed cooked like a grain. Despite the name, it contains no wheat.
- Bulgur Wheat Processed
- Cracked, par-cooked wholewheat.
- Bulking Agent Ultra-processed
- An additive that adds volume without calories.
- Butter Processed
- Churned cream.
- Butter Beans Unprocessed / natural
- Large, creamy white beans.
- Buttermilk Processed
- The slightly sour liquid left after churning butter, or cultured milk.
- Butternut Squash Unprocessed / natural
- A sweet, dense orange squash.
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's used: Fine in cooking amounts. Adds a little sodium.
Side effects: Eating it neat can upset your stomach.
Why it's used: Big flavour for few calories.
Side effects: Cheap versions add caramel colour and sugar.
Why it matters: Quick energy plus potassium for your muscles and heart.
Side effects: Very ripe ones are higher in sugar.
Why it's used: Usually sugar, vinegar, smoke flavouring and thickeners.
Side effects: Very high in sugar and salt.
Why it matters: High in beta-glucan fibre, which helps lower cholesterol.
Side effects: Contains gluten.
Why it matters: Adds flavour without salt.
Side effects: None known.
Why it matters: Adds depth of flavour for nothing.
Side effects: Remove it before eating — it's sharp.
Why it matters: Rich in iron, zinc and B12.
Side effects: Higher in saturated fat; processed beef products are worse.
Why it's used: Passes straight through you — no nutrition, no harm.
Side effects: Not vegan.
Why it matters: Nitrates in beetroot may help blood flow and exercise performance.
Side effects: Turns your urine pink — harmless.
Why it's used: A plant-based alternative to synthetic red dyes.
Side effects: Can turn urine pink — harmless.
Why it matters: Red ones have more vitamin C than an orange.
Side effects: None known.
Why it's used: Removed before the drink is bottled, so almost none remains.
Side effects: None in finished drinks.
Why it's used: Effective but purely a factory additive.
Side effects: Can trigger reactions in people sensitive to it; with vitamin C in drinks it can form traces of benzene.
Why it matters: Good for your eyes, skin and immune system.
Side effects: Eating lots can turn your skin a bit orange (harmless).
Why it's used: Purely industrial — used to extend shelf life.
Side effects: Debated safety; several countries limit their use.
Why it's used: Safe in normal baking amounts.
Side effects: Adds sodium; eating it neat causes stomach upset.
Why it matters: Helps your body turn food into energy.
Side effects: Extra is passed out in urine.
Why it matters: High in fibre, protein and antioxidants.
Side effects: Can cause wind if you're not used to them.
Why it matters: Contains piperine, which helps your body absorb other nutrients.
Side effects: Can irritate the stomach in large amounts.
Why it matters: Antioxidants and moderate caffeine.
Side effects: Can stain teeth; caffeine affects sleep.
Why it matters: High in fibre and vitamin K.
Side effects: None known.
Why it matters: Exceptionally high in vitamin C.
Side effects: Most blackcurrant drinks are mainly sugar.
Why it's used: Still sugar, but it holds on to iron, calcium and potassium.
Side effects: Sugary, so it still causes tooth decay.
Why it matters: Packed with antioxidants linked to brain health.
Side effects: None from normal amounts.
Why it's used: Contains collagen and minerals; a good low-calorie base.
Side effects: Shop cubes are usually very salty.
Why it matters: One of the best sources of fibre — great for digestion.
Side effects: Too much at once can cause bloating.
Why it matters: Just one or two covers your daily selenium.
Side effects: Too many can cause selenium overload.
Why it's used: Exists only to speed up industrial baking.
Side effects: A reliable sign of ultra-processed bread.
Why it's used: Fortified with vitamins, but often over a third sugar.
Side effects: Big blood-sugar spike first thing in the morning.
Why it's used: Cosmetic only.
Side effects: Banned in some countries in the past.
Why it's used: Preserves food, but adds a lot of salt.
Side effects: High salt is bad for blood pressure.
Why it matters: High in protein, fibre and iron.
Side effects: Rare inherited condition (favism) makes them unsafe for some.
Why it matters: High in vitamin C, fibre and sulforaphane.
Side effects: Can cause wind.
Why it matters: More fibre, magnesium and B vitamins than white rice.
Side effects: Slightly higher in arsenic — rinse and vary your grains.
Why it matters: Very high in vitamin C and fibre.
Side effects: Overcooking makes them smell sulphurous.
Why it matters: Gluten-free, high in fibre and minerals.
Side effects: Rarely, people are allergic to it.
Why it's used: Keeps most of its fibre and cooks quickly.
Side effects: Contains gluten.
Why it's used: Fills out low-sugar and diet products.
Side effects: Often a fibre or sugar alcohol that can cause wind.
Why it's used: A simple, traditional fat — but still mostly saturated fat.
Side effects: Easy to overdo; usually salted.
Why it matters: Filling, high in fibre and potassium.
Side effects: Tinned ones can be salty — rinse them.
Why it's used: Lower in fat than cream and contains calcium and protein.
Side effects: Not suitable if you're allergic to milk.
Why it matters: Fibre, potassium and vitamin A.
Side effects: None known.
C
- Cabbage Unprocessed / natural
- A leafy vegetable eaten raw or cooked.
- Caffeine Unprocessed / natural
- A natural stimulant found in coffee, tea, cola and chocolate.
- Calcium Unprocessed / natural
- A mineral that helps build strong bones and teeth.
- Calcium Carbonate Processed
- A chalk-like mineral used to add calcium or whiten food.
- Calcium Chloride Processed
- A firming agent and salt substitute.
- Calcium Propionate Ultra-processed
- A preservative that stops mould in bread.
- Cannellini Beans Unprocessed / natural
- Italian white kidney beans.
- Canola Oil Processed
- The North American name for rapeseed oil.
- Capsaicin Unprocessed / natural
- The compound that makes chillies hot.
- Caramel Processed
- Sugar that has been heated until brown. Used as flavour and colour.
- Caramel Colour Ultra-processed
- A brown colouring made by heating sugar with chemicals.
- Carbon Dioxide Processed
- The gas used to make drinks fizzy and to pack salad bags.
- Carbonated Water Processed
- Water with carbon dioxide gas dissolved into it to make it fizzy.
- Cardamom Unprocessed / natural
- A fragrant green pod spice.
- Carmine Processed
- A deep red colour made from crushed cochineal insects.
- Carrageenan Ultra-processed
- A thickener made from seaweed. Makes food smooth.
- Carrot Unprocessed / natural
- A crunchy orange root vegetable.
- Casein Processed
- The main protein in milk.
- Cashew Unprocessed / natural
- A creamy curved nut.
- Cassava Unprocessed / natural
- A starchy root eaten across Africa, Asia and South America.
- Cauliflower Unprocessed / natural
- A white brassica vegetable.
- Cayenne Pepper Unprocessed / natural
- Ground hot red chilli.
- Celery Unprocessed / natural
- A crunchy, watery stalk vegetable.
- Cellulose Processed
- Plant fibre used to bulk out food or stop grated cheese sticking.
- Chard Unprocessed / natural
- A leafy green with colourful stalks.
- Cheddar Cheese Processed
- A hard cow's-milk cheese.
- Cheese Powder Ultra-processed
- Dried, powdered cheese used to flavour crisps and instant pasta.
- Cherry Unprocessed / natural
- A small stone fruit, sweet or sour.
- Chia Seeds Unprocessed / natural
- Tiny seeds that swell into a gel in liquid.
- Chicken Unprocessed / natural
- Lean poultry meat.
- Chickpea Unprocessed / natural
- A round pulse used in hummus, curries and falafel.
- Chicory Root Fibre Processed
- A fibre (inulin) added to bars and yogurts to boost the fibre count.
- Chilli Unprocessed / natural
- A hot pepper used fresh, dried or as flakes.
- Chives Unprocessed / natural
- Thin green onion-flavoured stems.
- Chlorella Processed
- A green freshwater algae sold as a supplement powder.
- Chlorophyll (E140) Processed
- The green colour taken from plants.
- Chocolate Liquor Processed
- Pure ground cocoa beans — the base of all chocolate. Contains no alcohol.
- Cinnamon Unprocessed / natural
- A warm spice made from tree bark.
- Citric Acid Processed
- A sour-tasting acid found in lemons. Used to add tang or keep food fresh.
- Clementine Unprocessed / natural
- A small easy-peel citrus fruit.
- Cloves Unprocessed / natural
- Dried flower buds with a very strong flavour.
- Cocoa Processed
- A powder made from cocoa beans. Used to make chocolate.
- Cocoa Butter Processed
- The natural fat of the cocoa bean.
- Cocoa Nibs Unprocessed / natural
- Crushed pieces of roasted cocoa bean.
- Cocoa Powder Processed
- Ground, de-fatted cocoa solids.
- Coconut Milk Processed
- Blended coconut flesh and water.
- Coconut Oil Processed
- A solid white fat pressed from coconut flesh.
- Coconut Sugar Processed
- Sugar made from coconut palm sap.
- Cod Unprocessed / natural
- A mild white fish.
- Coffee Processed
- A brew made from roasted coffee beans.
- Collagen Processed
- A protein from animal skin and bones, sold as a powder.
- Coriander (Leaf) Unprocessed / natural
- A citrusy fresh herb, also called cilantro.
- Coriander Seed Unprocessed / natural
- The dried seed of the coriander plant.
- Corn Syrup Ultra-processed
- A sweet, sticky liquid made from corn. Adds sweetness.
- Corn Syrup Solids Ultra-processed
- Dried corn syrup used as a cheap sweetener.
- Cornflour Processed
- A fine white starch from maize, used to thicken sauces.
- Cornmeal Processed
- Ground dried maize, used for polenta and cornbread.
- Cornstarch Processed
- Fine starch from maize used to thicken.
- Cottage Cheese Processed
- A lumpy fresh cheese.
- Courgette Unprocessed / natural
- A soft green summer squash.
- Couscous Processed
- Tiny steamed balls of wheat semolina.
- Crab Unprocessed / natural
- Shellfish with sweet white meat.
- Cranberry Unprocessed / natural
- A very tart red berry.
- Cream Processed
- The fatty layer separated from milk.
- Cream of Tartar Processed
- An acidic powder used to stabilise whisked egg whites.
- Crème Fraîche Processed
- A soured, cultured cream.
- Crumpet Processed
- A yeasted griddle cake full of holes.
- Cucumber Unprocessed / natural
- A crisp, watery salad vegetable.
- Cumin Unprocessed / natural
- A warm, earthy spice seed.
- Curcumin (E100) Processed
- The yellow colour from turmeric.
- Curry Powder Processed
- A blend of ground spices.
- Custard Powder Ultra-processed
- Coloured, flavoured cornflour mixed with milk.
- Cysteine Ultra-processed
- An amino acid (E920) used to soften bread dough.
Why it matters: Cheap, filling, and full of fibre and vitamin K.
Side effects: Can cause wind.
Why it matters: Improves alertness for a while.
Side effects: Too much causes jitters, a racing heart and poor sleep. Children should have very little.
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: A cheap way to boost calcium in things like flour.
Side effects: Huge amounts can cause constipation.
Why it's used: Keeps tinned vegetables and pickles crunchy.
Side effects: Very bitter in large amounts.
Why it's used: Makes bread last much longer than it naturally would.
Side effects: A few studies link it to irritability in sensitive children.
Why it matters: Cheap plant protein with plenty of fibre.
Side effects: Rinse tinned ones to cut the salt.
Why it's used: Low in saturated fat with some omega-3, but usually heavily refined.
Side effects: Refining strips nutrients; not ideal for repeated high-heat frying.
Why it matters: May slightly boost metabolism and has anti-inflammatory effects.
Side effects: Burns the mouth and can upset sensitive stomachs.
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: Purely cosmetic — makes cola and sauces look darker.
Side effects: Some types contain 4-MEI, which is limited in some places.
Why it's used: Harmless in food and drink.
Side effects: Causes bloating and burping.
Why it's used: Hydrating, with no sugar or calories on its own.
Side effects: Can cause burping and bloating.
Why it matters: Powerful flavour with no calories.
Side effects: None known.
Why it's used: Natural, but it comes from insects.
Side effects: Can cause allergic reactions; not vegetarian or vegan.
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 matters: Loaded with beta-carotene for eye health.
Side effects: Eating loads can tint your skin orange (harmless).
Why it's used: Slow-release protein that helps muscles repair.
Side effects: People with a milk allergy must avoid it.
Why it matters: Good source of magnesium and copper.
Side effects: A tree-nut allergen; often heavily salted.
Why it matters: A major source of energy for millions of people.
Side effects: Must be cooked properly — raw cassava contains natural cyanide compounds.
Why it matters: Low carb, high in vitamin C.
Side effects: Can cause bloating.
Why it matters: Adds heat and flavour for no calories.
Side effects: Can irritate sensitive stomachs.
Why it matters: Hydrating and very low calorie.
Side effects: A recognised allergen for some people.
Why it's used: It's fibre, so it passes through you.
Side effects: Often a sign the product has been padded out cheaply.
Why it matters: Very high in vitamins A and K.
Side effects: High in oxalates like spinach.
Why it's used: Excellent calcium and protein.
Side effects: High in saturated fat and salt.
Why it's used: Highly processed and usually very salty.
Side effects: High salt and often paired with artificial colours.
Why it matters: Contains compounds that may help muscle recovery and sleep.
Side effects: Glacé cherries are basically sweets.
Why it matters: Excellent fibre, omega-3 and protein.
Side effects: Eat with plenty of liquid — dry seeds can swell in the throat.
Why it matters: High-quality protein, low in saturated fat if skinless.
Side effects: Nuggets and breaded versions are ultra-processed.
Why it matters: Great protein, fibre and slow-release energy.
Side effects: Can cause wind until your gut gets used to them.
Why it's used: Feeds good gut bacteria.
Side effects: Famous for causing wind and bloating in large amounts.
Why it matters: Adds big flavour for no calories and may slightly raise metabolism.
Side effects: Can irritate the stomach and burn your eyes if you rub them.
Why it matters: Mild onion flavour with no calories.
Side effects: None known.
Why it's used: Rich in protein, iron and chlorophyll.
Side effects: Can cause nausea or wind when you start taking it.
Why it's used: Natural plant pigment used as a dye.
Side effects: None known.
Why it's used: Rich in cocoa antioxidants.
Side effects: Contains caffeine and is high in fat.
Why it matters: May help steady blood sugar slightly.
Side effects: Lots of cassia cinnamon contains coumarin, which is hard on the liver.
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 matters: Vitamin C in a lunchbox-sized package.
Side effects: Acidic on tooth enamel in large amounts.
Why it matters: Extremely high in antioxidants.
Side effects: Clove oil is far too strong to swallow.
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: The real fat in proper chocolate.
Side effects: High in saturated fat and calories.
Why it matters: Pure cocoa with fibre, magnesium and antioxidants, no sugar.
Side effects: Very bitter; contains caffeine.
Why it's used: Rich in flavanols and minerals when unsweetened.
Side effects: Contains a little caffeine.
Why it's used: Rich and creamy; high in saturated fat.
Side effects: Tinned versions often contain emulsifiers.
Why it's used: Stable for cooking, but over 80% saturated fat.
Side effects: Very high in saturated fat — not a health food.
Why it's used: Has traces of minerals, but it's still sugar.
Side effects: Same tooth-decay and blood-sugar issues as normal sugar.
Why it matters: Lean protein with iodine and B12.
Side effects: Battered and fried it's a very different food.
Why it's used: Antioxidant-rich; moderate intake is linked to good outcomes in adults.
Side effects: Not recommended for children; disrupts sleep.
Why it's used: A protein source; evidence for skin and joint benefits is mixed.
Side effects: Not vegetarian or vegan.
Why it matters: Adds bright flavour for no calories.
Side effects: Tastes soapy to people with a certain gene.
Why it matters: Flavour with antioxidants.
Side effects: None known.
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.
Why it's used: Pure refined sugar in powder form.
Side effects: Same problems as any added sugar.
Why it's used: Pure starch — energy but no vitamins.
Side effects: None for most people; gluten-free.
Why it's used: Gluten-free with some fibre.
Side effects: Low in some amino acids on its own.
Why it's used: Pure starch with no nutrients.
Side effects: Raises blood sugar quickly.
Why it's used: Very high in protein and low in fat.
Side effects: Fairly salty.
Why it matters: Very low calorie with some potassium.
Side effects: None known.
Why it's used: Quick to cook but mostly refined wheat.
Side effects: Contains gluten and little fibre unless wholewheat.
Why it matters: Lean protein, zinc and B12.
Side effects: A common allergen; dressed crab can be high in salt.
Why it matters: Contains compounds linked to urinary health.
Side effects: Dried and juiced versions are usually loaded with added sugar.
Why it's used: Almost pure fat with a little calcium.
Side effects: Very high in saturated fat and calories.
Why it's used: Used in tiny amounts; a leftover from winemaking.
Side effects: Large amounts can upset your stomach.
Why it's used: Contains live cultures; stable when heated.
Side effects: High in saturated fat.
Why it's used: Simple ingredients, mostly refined flour.
Side effects: Whatever you put on top matters more.
Why it matters: Very low calorie and hydrating.
Side effects: None known.
Why it matters: Contains iron and adds big flavour.
Side effects: None known.
Why it's used: Natural, with anti-inflammatory research behind it.
Side effects: Stains everything bright yellow.
Why it's used: Usually just spices — check for added salt.
Side effects: Some blends are salt-heavy.
Why it's used: Starch, colour and flavouring — no eggs.
Side effects: Usually needs a lot of added sugar.
Why it's used: A dough conditioner — a hallmark of factory bread.
Side effects: Can be made from animal sources such as feathers or hair.
D
- Dark Chocolate (70%+) Processed
- Chocolate with a high cocoa content.
- DATEM Ultra-processed
- An emulsifier used in industrial bread.
- Dates Unprocessed / natural
- A very sweet dried fruit, often used to sweeten snacks.
- Dextrose Ultra-processed
- A type of sugar made from corn.
- Diacetyl Ultra-processed
- The chemical that gives artificial butter flavour.
- Dietary Fibre Unprocessed / natural
- The part of plants your body can't digest.
- Dill Unprocessed / natural
- A feathery herb used with fish and pickles.
- Disodium Phosphate Ultra-processed
- A salt used to stop processed cheese splitting and to soften water.
- Dried Fruit Processed
- Fruit with the water removed.
- Duck Unprocessed / natural
- A rich, fatty poultry meat.
Why it's used: More cocoa, less sugar, plus flavanols and magnesium.
Side effects: Still calorie-dense; contains caffeine.
Why it's used: Only exists to make factory bread rise consistently.
Side effects: None proven, but a sign of an ultra-processed loaf.
Why it matters: Sugary, but comes with fibre, potassium and minerals.
Side effects: Sticky and sugary, so they can cling to teeth.
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.
Why it's used: Flavouring only — no nutrition.
Side effects: Inhaling large amounts (in factories) damages lungs.
Why it matters: Keeps digestion regular, feeds gut bacteria and lowers cholesterol.
Side effects: Increase it slowly or you'll get bloating.
Why it matters: Flavour without salt.
Side effects: None known.
Why it's used: Purely a factory additive with no nutrition.
Side effects: Diets high in added phosphates aren't great for kidneys or bones.
Why it's used: Keeps fibre and minerals, but the sugar is concentrated.
Side effects: Sticks to teeth; often sulphite-treated or sugar-coated.
Why it matters: Good protein and iron.
Side effects: Much fattier than chicken, especially the skin.
E
- E-Number Processed
- A code for an additive (like a colour or preservative) approved in Europe.
- Edamame Unprocessed / natural
- Young green soybeans, usually steamed in the pod.
- EDTA Ultra-processed
- A chemical that traps metal ions to stop foods discolouring.
- Egg Unprocessed / natural
- A whole food made of yolk and white.
- Egg White Unprocessed / natural
- The clear part of an egg.
- Egg Yolk Unprocessed / natural
- The yellow centre of an egg.
- Elderberry Unprocessed / natural
- A small dark berry used in syrups.
- Emulsifier Ultra-processed
- A helper that mixes oil and water so food stays smooth.
- Endive Unprocessed / natural
- A slightly bitter salad leaf.
- Energy Drink Ultra-processed
- A caffeinated, sugary drink.
- Erythritol Ultra-processed
- A sugar alcohol used as a low-calorie sweetener.
- Ethyl Vanillin Ultra-processed
- A lab-made flavour that's stronger than real vanilla.
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 matters: High protein, high fibre snack.
Side effects: Often served very salty.
Why it's used: Common in mayonnaise and tinned goods.
Side effects: Can reduce absorption of minerals like iron and zinc.
Why it matters: One of the best sources of complete protein, plus choline and vitamin D.
Side effects: A common allergen; always cook thoroughly for young children.
Why it matters: Almost pure protein with no fat.
Side effects: A common allergen.
Why it matters: Holds the vitamins, choline and healthy fats.
Side effects: Higher in cholesterol, though that matters less than once thought.
Why it matters: Rich in antioxidants.
Side effects: Must be cooked — raw berries can upset your stomach.
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.
Why it matters: Fibre and folate; the bitterness aids digestion.
Side effects: Bitter taste isn't for everyone.
Why it's used: High caffeine plus sugar with no nutritional benefit.
Side effects: Not recommended for children — affects sleep and heart rate.
Why it's used: Almost no calories and doesn't cause tooth decay.
Side effects: Can cause a cooling taste and, in larger amounts, wind.
Why it's used: Purely a synthetic flavour.
Side effects: Safe in tiny amounts, but a sign of a highly processed food.
F
- Farro Unprocessed / natural
- An ancient chewy wheat grain.
- Fennel Bulb Unprocessed / natural
- A crisp bulb with an aniseed flavour.
- Fennel Seed Unprocessed / natural
- An aniseed-flavoured spice.
- Feta Processed
- A crumbly brined sheep or goat cheese.
- Fig Unprocessed / natural
- A soft, seedy fruit, eaten fresh or dried.
- Firming Agent Ultra-processed
- An additive that keeps fruit and veg crunchy.
- Fish Oil Processed
- Oil from oily fish, rich in omega-3.
- Fish Sauce Processed
- Fermented anchovy liquid used in Asian cooking.
- Flavour Enhancer Ultra-processed
- An additive that boosts savoury taste.
- Flaxseed Unprocessed / natural
- Small brown or golden seeds, also called linseed.
- Folic Acid Processed
- The man-made form of folate (vitamin B9), added to flour.
- Food Enzyme Processed
- A protein added to speed up a reaction in food making.
- Fortified Processed
- Means vitamins or minerals have been added back into a food.
- Free-Range Unprocessed / natural
- A label meaning the animals had outdoor access.
- Freekeh Unprocessed / natural
- Young green wheat, roasted and cracked.
- Frozen Vegetables Unprocessed / natural
- Vegetables frozen soon after picking.
- Fructose Unprocessed / natural
- The natural sugar found in fruit.
- Fruit Juice Concentrate Ultra-processed
- Juice with the water boiled out, used as a sweetener.
- Fruit-Flavoured Yogurt Ultra-processed
- Yogurt with fruit purée, sugar and thickeners added.
- Fumaric Acid Ultra-processed
- A strong sour acidity regulator.
Why it matters: Fibre, protein and magnesium.
Side effects: Contains gluten.
Why it matters: Fibre and potassium, lovely roasted.
Side effects: None known.
Why it matters: Traditionally used to ease bloating.
Side effects: None known.
Why it's used: Protein and calcium, strong flavour so you use less.
Side effects: Salty.
Why it matters: High in fibre and calcium.
Side effects: Dried figs are very concentrated in sugar.
Why it's used: Used in tinned and pickled products.
Side effects: None known in normal amounts.
Why it's used: Good for the heart and brain.
Side effects: Fishy burps; avoid with a fish allergy.
Why it's used: A tiny splash replaces a lot of salt elsewhere.
Side effects: Extremely high in sodium.
Why it's used: Makes bland, cheap food taste stronger.
Side effects: Encourages you to eat more than you need.
Why it matters: Rich in plant omega-3 and fibre.
Side effects: Whole seeds pass through undigested — grind them first.
Why it's used: Vital in pregnancy to prevent birth defects.
Side effects: Very high doses can hide a B12 deficiency.
Why it's used: Usually destroyed by cooking; doesn't have to be labelled by name.
Side effects: None known.
Why it's used: Useful for filling gaps, e.g. iron in cereal.
Side effects: Sometimes used to make sugary foods look healthy.
Why it matters: Better welfare; nutrition is broadly similar.
Side effects: Standards vary between countries.
Why it matters: More fibre and protein than most grains.
Side effects: Contains gluten.
Why it matters: Often as nutritious as fresh, sometimes more.
Side effects: None — just avoid ones with sauces added.
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.
Why it's used: Sounds fruity but works like sugar syrup once the fibre is gone.
Side effects: Causes the same blood-sugar spikes as sugar.
Why it's used: Often has as much sugar as a dessert.
Side effects: Plain yogurt with real fruit is a far better swap.
Why it's used: Used in powdered drinks and fillings.
Side effects: None known at food levels.
G
- Garlic Unprocessed / natural
- A strong-smelling bulb used everywhere in cooking.
- Gelatin Processed
- A jelly-like ingredient made from animal bones. Makes gummies wobble.
- Gellan Gum Ultra-processed
- A gelling agent made by bacterial fermentation.
- Ghee Processed
- Butter with the milk solids removed, common in Indian cooking.
- Ginger Unprocessed / natural
- A spicy root used fresh, dried or ground.
- Glazing Agent Ultra-processed
- A coating that makes food shiny.
- Glucose Unprocessed / natural
- A simple sugar your body uses for energy.
- Glucose Syrup Ultra-processed
- A sticky sugar syrup made from starch.
- 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.
- Goat Cheese Processed
- Cheese made from goat's milk.
- Gooseberry Unprocessed / natural
- A tart green berry.
- Granola Processed
- Baked oats with oil, sweetener and nuts.
- Grape Unprocessed / natural
- A juicy fruit eaten fresh or dried into raisins.
- Grapefruit Unprocessed / natural
- A large, tart citrus fruit.
- Gravy Granules Ultra-processed
- Dried, flavoured thickening granules.
- Green Beans Unprocessed / natural
- Long green pods eaten whole.
- Green Tea Unprocessed / natural
- Unfermented tea leaves brewed in hot water.
- Guar Gum Ultra-processed
- A thickener made from guar beans.
- Guava Unprocessed / natural
- A tropical fruit with pink or white flesh.
Why it matters: Contains allicin, linked to heart health and fighting germs.
Side effects: Bad breath and, for some, indigestion.
Why it's used: Contains a little protein. Not vegetarian.
Side effects: None for most people, but vegetarians and vegans avoid it.
Why it's used: Common in plant milks to stop separation.
Side effects: None known in small amounts.
Why it's used: Handles high heat well; almost lactose-free.
Side effects: Very high in saturated fat.
Why it matters: Well proven for easing nausea and travel sickness.
Side effects: Large amounts can cause heartburn.
Why it's used: Purely cosmetic.
Side effects: Some come from insects (shellac) — not vegan.
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's used: Cheap sugar with no nutrients.
Side effects: Tooth decay, energy crashes and weight gain.
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.
Why it's used: Often easier to digest than cow's cheese.
Side effects: Still high in saturated fat and salt.
Why it matters: Vitamin C and fibre.
Side effects: Usually cooked with a lot of sugar.
Why it's used: Oats and nuts are good, but it's often very sugary.
Side effects: Portions are small and easy to overshoot.
Why it matters: Contains antioxidants in the skin.
Side effects: Higher in sugar than most fruit; a choking risk for toddlers if not halved.
Why it matters: Low in sugar and high in vitamin C.
Side effects: Interferes with several common medicines.
Why it's used: Mostly salt, starch, flavour enhancer and colour.
Side effects: Very high in salt.
Why it matters: Fibre and vitamin K with few calories.
Side effects: None known.
Why it matters: Full of catechin antioxidants.
Side effects: Contains caffeine; can reduce iron absorption with meals.
Why it's used: Plant-based fibre, but factory-processed.
Side effects: Large amounts cause gas and bloating.
Why it matters: One of the highest vitamin C fruits there is.
Side effects: Tinned guava is usually in syrup.
H
- Haddock Unprocessed / natural
- A mild white sea fish.
- Halloumi Processed
- A firm brined cheese that grills without melting.
- Hazelnut Unprocessed / natural
- A round nut used in spreads and baking.
- Hemp Seeds Unprocessed / natural
- Small soft seeds with a nutty taste.
- High Fructose Corn Syrup Ultra-processed
- A very sweet syrup made from corn. Often in fizzy drinks.
- High-Fructose Corn Syrup Ultra-processed
- A very cheap sweetener made from corn starch.
- Honey Unprocessed / natural
- A sweet, sticky liquid made by bees from flowers.
- Horseradish Unprocessed / natural
- A fiery white root, grated into sauce.
- Humectant Ultra-processed
- An additive that keeps food moist.
- Hummus Processed
- Blended chickpeas, tahini, lemon and oil.
- Hydrogenated Fat Ultra-processed
- Liquid oil turned solid by adding hydrogen.
- Hydrogenated Oil Ultra-processed
- Oil that has been changed in a factory to stay solid.
- Hydrolysed Vegetable Protein Ultra-processed
- Protein broken down with acid to create a savoury flavour booster.
Why it matters: Lean protein, iodine and selenium.
Side effects: Smoked versions are salty and sometimes dyed.
Why it's used: Good protein and calcium.
Side effects: Extremely high in salt and saturated fat.
Why it matters: Rich in vitamin E and healthy fats.
Side effects: Chocolate hazelnut spread is mostly sugar and palm oil.
Why it matters: Complete protein plus a good omega-3 to omega-6 balance.
Side effects: High in calories.
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's used: One of the clearest markers of ultra-processed food.
Side effects: Linked to weight gain, fatty liver and tooth decay.
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 matters: Strong flavour with almost no calories.
Side effects: Shop sauces contain cream, sugar and preservatives.
Why it's used: Stops cakes and bars drying out on the shelf.
Side effects: Often a sugar alcohol, which can loosen your tummy.
Why it's used: Fibre, plant protein and good fats.
Side effects: Shop tubs can be oily, salty and contain preservatives.
Why it's used: Purely industrial. Partly hydrogenated versions create trans fats.
Side effects: Trans fats raise bad cholesterol and are banned in many countries.
Why it's used: Adds 'trans fats' which are the worst type for your heart.
Side effects: Linked to heart disease and high cholesterol.
Why it's used: A flavour enhancer, similar in effect to MSG.
Side effects: Usually very high in sodium.
I
- Ice Cream (Economy) Ultra-processed
- Frozen dessert made with vegetable oil rather than cream.
- Instant Noodles Ultra-processed
- Pre-fried dried noodles with a flavour sachet.
- Interesterified Fat Ultra-processed
- Fat rearranged chemically to be solid without trans fats.
- Inulin Processed
- A plant fibre used to add fibre and creaminess.
- Invert Sugar Ultra-processed
- Sugar split into glucose and fructose so it stays syrupy.
- Iodine Unprocessed / natural
- A mineral that helps your body grow. Often added to salt.
- Iodised Salt Processed
- Salt with iodine added.
- Iron Unprocessed / natural
- A mineral that helps blood carry oxygen around your body.
- Isomalt Ultra-processed
- A sugar alcohol used in sugar-free sweets and decorations.
Why it's used: Emulsifiers, gums, flavourings and sugar instead of dairy.
Side effects: Legally can't always be called 'ice cream'.
Why it's used: Very high in salt and refined carbs, low in nutrients.
Side effects: One pack can be most of a day's salt.
Why it's used: Replaced trans fats in many products, but is still a lab-modified fat.
Side effects: Long-term effects less studied than other fats.
Why it's used: A prebiotic that feeds good gut bacteria.
Side effects: Notorious for causing wind and bloating.
Why it's used: Still sugar, just in a form that resists crystallising.
Side effects: Same problems as any added sugar.
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's used: Iodine is essential for your thyroid and brain development.
Side effects: Still salt — don't overdo it.
Why it matters: Stops you feeling weak and tired.
Side effects: Too many iron pills can cause sickness and constipation.
Why it's used: Fewer calories than sugar and kinder to teeth.
Side effects: Well known for causing a laxative effect.
J
- Jackfruit Unprocessed / natural
- A huge tropical fruit used as a meat substitute.
- Jelly Sweets Ultra-processed
- Gelled sugar confectionery with colours and acids.
Why it matters: High in fibre, low in fat.
Side effects: Very low in protein, despite looking like meat.
Why it's used: Pure sugar with dyes and flavourings.
Side effects: The acid plus stickiness is one of the worst combinations for teeth.
K
- Kale Unprocessed / natural
- A tough dark-green leafy vegetable.
- Kefir Processed
- A fermented milk drink packed with live cultures.
- Ketchup Ultra-processed
- Tomato sauce with sugar, vinegar and salt.
- Kidney Beans Unprocessed / natural
- Dark red beans used in chilli.
- Kimchi Processed
- Spicy Korean fermented vegetables.
- Kiwi Unprocessed / natural
- A green fruit with tiny black seeds.
- Kohlrabi Unprocessed / natural
- A crunchy bulb from the cabbage family.
- Kombucha Processed
- A fizzy fermented tea drink.
Why it matters: Packed with vitamins K, C and A plus fibre.
Side effects: Very high vitamin K can affect blood-thinning medicines.
Why it's used: One of the best sources of gut-friendly probiotics.
Side effects: Contains dairy; can cause bloating at first.
Why it's used: Contains lycopene, but roughly a quarter sugar.
Side effects: Easy to use a lot without noticing.
Why it matters: Great source of protein, fibre and iron.
Side effects: Must be boiled properly — raw ones are toxic.
Why it's used: Probiotic and full of flavour.
Side effects: Very salty and spicy.
Why it matters: More vitamin C than an orange, plus fibre.
Side effects: Can cause mouth itching in sensitive people.
Why it matters: High in vitamin C and fibre.
Side effects: None known.
Why it's used: Contains probiotics and usually less sugar than fizzy pop.
Side effects: Contains a trace of alcohol and caffeine.
L
- Lactase Processed
- An enzyme that breaks down milk sugar.
- Lactic Acid Processed
- The acid in yogurt and sourdough, made by fermenting bacteria.
- Lactose Unprocessed / natural
- The natural sugar in milk. Some people cannot digest it.
- Lamb Unprocessed / natural
- Meat from young sheep.
- Lard Processed
- Rendered pig fat used for pastry and frying.
- Lecithin Processed
- A natural ingredient (often from soy or eggs) that mixes oil and water.
- Leek Unprocessed / natural
- A mild relative of the onion.
- Lemon Unprocessed / natural
- A sour citrus fruit used for juice and zest.
- Lentils Unprocessed / natural
- Small dried pulses that cook quickly.
- Lettuce Unprocessed / natural
- A crisp salad leaf.
- Lime Unprocessed / natural
- A small green citrus fruit.
- Liquid Smoke Ultra-processed
- Condensed smoke used to give a barbecue flavour.
- Locust Bean Gum Ultra-processed
- A thickener from carob seeds.
- Lychee Unprocessed / natural
- A small tropical fruit with sweet white flesh.
- Lycopene Unprocessed / natural
- The red pigment in tomatoes and watermelon.
Why it's used: Used to make lactose-free milk.
Side effects: None — it makes milk easier to digest.
Why it's used: Adds tang and helps stop bad bacteria growing.
Side effects: None for most people.
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 matters: High in iron and B12.
Side effects: One of the fattier red meats.
Why it's used: Great for flaky pastry, but high in saturated fat.
Side effects: Not vegetarian; high in saturated fat.
Why it's used: Natural fat that may help brain and liver health.
Side effects: Soy lecithin can affect people with a soy allergy.
Why it matters: Prebiotic fibre plus vitamin K.
Side effects: Can cause wind.
Why it matters: Vitamin C, and the acid helps your body absorb iron.
Side effects: Very acidic — hard on tooth enamel.
Why it matters: Cheap, filling protein plus iron and loads of fibre.
Side effects: Can cause wind until your gut adjusts.
Why it matters: Very low calorie; darker leaves have more nutrients.
Side effects: Bagged salad spoils fast.
Why it matters: Vitamin C and lots of flavour for no calories.
Side effects: Acidic on teeth.
Why it's used: A concentrated flavouring, not a nutrient.
Side effects: Contains trace smoke compounds; best in small amounts.
Why it's used: Plant-derived but factory-extracted.
Side effects: None known at food levels.
Why it matters: Good vitamin C, low calorie.
Side effects: Tinned versions are packed in syrup.
Why it matters: A strong antioxidant, better absorbed from cooked tomatoes.
Side effects: None known from food.
M
- Macadamia Unprocessed / natural
- A very rich, buttery nut.
- Mackerel Unprocessed / natural
- A strong-flavoured oily fish.
- Magnesium Unprocessed / natural
- A mineral needed by hundreds of processes in your body.
- Malic Acid Processed
- The sharp acid found in green apples, added for sourness.
- Malt Extract Processed
- A sweet syrup made from sprouted barley.
- Malt Vinegar Processed
- Vinegar brewed from malted barley.
- Maltitol Ultra-processed
- A sugar alcohol used in 'sugar-free' chocolate.
- Maltodextrin Ultra-processed
- A powder made from starch. Used to thicken food or add a little sweetness.
- Mango Unprocessed / natural
- A sweet tropical stone fruit.
- Maple Syrup Processed
- Sap from maple trees, boiled down into syrup.
- Margarine Ultra-processed
- A butter substitute made from vegetable oils.
- Margarine Spread Ultra-processed
- A vegetable-oil spread emulsified to look like butter.
- Marshmallow Ultra-processed
- Whipped sugar syrup set with gelatin.
- Mayonnaise Processed
- An emulsion of oil, egg yolk and vinegar.
- Melon Unprocessed / natural
- A soft, sweet fruit like cantaloupe or honeydew.
- Milk (Whole) Unprocessed / natural
- Full-fat cow's milk.
- Milk Powder Processed
- Milk with the water removed.
- Millet Unprocessed / natural
- A small gluten-free grain.
- Mint Unprocessed / natural
- A cooling herb used in drinks and sauces.
- Miso Processed
- A savoury paste made from fermented soybeans.
- Mixed Tocopherols Processed
- Natural vitamin E used as an antioxidant.
- Modified Starch Ultra-processed
- Starch changed chemically or physically so it thickens better.
- Monk Fruit Extract Ultra-processed
- A sweetener from a Chinese fruit.
- Mono- and Diglycerides Ultra-processed
- Emulsifiers made from fats that keep bread soft and ice cream smooth.
- Mozzarella Processed
- A soft, stretchy Italian cheese.
- MSG Ultra-processed
- Monosodium glutamate — a savoury flavour enhancer.
- MSG (Monosodium Glutamate) Ultra-processed
- A flavour booster that makes savoury food taste stronger.
- Muesli Unprocessed / natural
- Uncooked oats mixed with fruit and nuts.
- Mung Beans Unprocessed / natural
- Small green beans, often sprouted.
- Mushroom Unprocessed / natural
- An edible fungus, not a plant.
- Mussels Unprocessed / natural
- Shellfish cooked in their shells.
- Mustard Processed
- A condiment made from ground mustard seeds and vinegar.
Why it matters: Very high in monounsaturated fat.
Side effects: The most calorie-dense nut; toxic to dogs.
Why it matters: Extremely high in omega-3 and cheap.
Side effects: Smoked versions are salty.
Why it matters: Supports muscles, nerves and sleep.
Side effects: Too much from supplements causes diarrhoea.
Why it's used: Safe in food amounts.
Side effects: Very sour sweets can strip tooth enamel.
Why it's used: Adds flavour and a little B vitamins, but it's mostly sugar.
Side effects: Contains gluten.
Why it's used: Flavour for almost no calories.
Side effects: Acidic on teeth; contains gluten.
Why it's used: Fewer calories, but it still raises blood sugar a bit.
Side effects: One of the worst for causing wind and stomach cramps.
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 matters: Rich in vitamin A and vitamin C.
Side effects: One of the sweeter fruits.
Why it's used: Contains a few minerals, but it's still sugar.
Side effects: Same tooth and blood-sugar issues as sugar.
Why it's used: Lower in saturated fat than butter, but usually heavily processed with emulsifiers and colours.
Side effects: Old versions contained trans fats; modern ones don't.
Why it's used: Lower in saturated fat than butter but heavily processed.
Side effects: Contains emulsifiers, colours and flavourings.
Why it's used: Sugar, glucose syrup and air.
Side effects: Sticks to teeth; contains gelatin.
Why it's used: Simple ingredients but almost all fat.
Side effects: Very calorie-dense; shop versions add EDTA and sugar.
Why it matters: Hydrating with vitamin A and C.
Side effects: None known.
Why it matters: Calcium, protein, iodine and B12.
Side effects: Lactose intolerance is common; flavoured milks are sugary.
Why it's used: Keeps the calcium and protein of milk and lasts for ages.
Side effects: Not suitable with a milk allergy.
Why it matters: Gluten-free with magnesium and fibre.
Side effects: None known.
Why it matters: May help settle the stomach.
Side effects: Can worsen acid reflux.
Why it's used: Fermented, so it contains helpful bacteria and lots of flavour.
Side effects: Very high in salt.
Why it's used: One of the friendliest preservatives — it's a vitamin.
Side effects: None known.
Why it's used: A factory ingredient with no nutrition beyond calories.
Side effects: A reliable marker of ultra-processed food.
Why it's used: Zero calories and no blood-sugar spike.
Side effects: Usually blended with erythritol.
Why it's used: Purely a factory additive.
Side effects: Can be made from animal fat; may contain traces of trans fat.
Why it's used: Lower in salt than most cheeses.
Side effects: Still high in saturated fat.
Why it's used: Makes food taste more moreish; contains less sodium than salt.
Side effects: A few people report headaches, though studies mostly don't back this up.
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.
Why it matters: Usually lower in sugar and oil than granola.
Side effects: Some brands add sugar and chocolate.
Why it matters: Easy to digest, high in protein and folate.
Side effects: None known.
Why it matters: Savoury flavour, B vitamins, and vitamin D if sun-exposed.
Side effects: Never pick wild ones without expert help.
Why it matters: Very high in iron, B12 and protein.
Side effects: Shellfish allergy risk; discard unopened shells.
Why it's used: Adds big flavour for hardly any calories.
Side effects: A legally recognised allergen in the UK and EU.
N
- Natamycin Ultra-processed
- A natural anti-mould agent used on cheese rinds.
- Natto Processed
- Fermented sticky soybeans.
- Natural Flavouring Processed
- Taste taken from real plants or animals.
- Nectarine Unprocessed / natural
- A smooth-skinned stone fruit like a peach.
- Neotame Ultra-processed
- An extremely intense artificial sweetener.
- Niacin Unprocessed / natural
- A B vitamin that helps your body turn food into energy.
- Nisin Ultra-processed
- A natural preservative made by bacteria.
- Nitrates / Nitrites Ultra-processed
- Curing salts that keep bacon and ham pink and safe.
- Nori Unprocessed / natural
- Dried seaweed sheets used for sushi.
- Nut Butter (100%) Unprocessed / natural
- Nuts ground into a paste with nothing added.
- Nutmeg Unprocessed / natural
- A warm baking spice, grated from a seed.
- Nutritional Yeast Processed
- Deactivated yeast flakes with a cheesy taste.
Why it's used: Barely absorbed by the body.
Side effects: None known at food levels.
Why it's used: Exceptional vitamin K2 and probiotics.
Side effects: Strong smell and slimy texture put many people off.
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: Vitamin C, fibre and potassium.
Side effects: None known.
Why it's used: Used in minuscule amounts; purely industrial.
Side effects: Recent studies question its effect on the gut lining.
Why it matters: Good for skin, nerves and digestion.
Side effects: Big doses from pills can make your skin flush red.
Why it's used: Effective against bacteria in cheese and processed meat.
Side effects: None known in food amounts.
Why it's used: They stop botulism, which is genuinely dangerous.
Side effects: In cooked meat they can form nitrosamines, linked to bowel cancer.
Why it matters: Iodine, minerals and a little protein.
Side effects: Seasoned snack sheets can be oily and salty.
Why it matters: Just nuts — protein, fibre and good fats.
Side effects: Check the label: many brands add palm oil and sugar.
Why it matters: Fine in the tiny amounts recipes use.
Side effects: Large amounts are genuinely toxic.
Why it's used: Rich in B vitamins and often fortified with B12.
Side effects: Not suitable for people avoiding yeast.
O
- Oat Milk Processed
- A plant drink made by blending oats with water.
- Oats Unprocessed / natural
- A grain used in porridge and granola. Full of fibre.
- Okra Unprocessed / natural
- A green pod that thickens stews.
- Olive Oil (Extra Virgin) Unprocessed / natural
- Oil pressed from olives without heat or chemicals.
- Omega-3 Unprocessed / natural
- A family of essential fats found in oily fish, walnuts and flaxseed.
- Omega-6 Processed
- Essential fats found in seed oils.
- Onion Unprocessed / natural
- A pungent bulb used as a base in cooking.
- Orange Unprocessed / natural
- A citrus fruit famous for vitamin C.
- Oregano Unprocessed / natural
- A strong Mediterranean herb.
- Oyster Mushroom Unprocessed / natural
- A fan-shaped edible mushroom.
Why it's used: Usually fortified with calcium and B12, but naturally low in protein.
Side effects: Some brands add lots of sugar or oil.
Why it matters: Keep you full, lower cholesterol and help digestion.
Side effects: Not safe for coeliacs unless labelled gluten-free.
Why it matters: High in fibre and vitamin C.
Side effects: Its slimy texture puts people off.
Why it matters: One of the healthiest fats — great for heart health.
Side effects: Not ideal for very high-heat frying.
Why it matters: Important for the brain, eyes and heart.
Side effects: Very high supplement doses can thin the blood.
Why it's used: Needed in small amounts, but most people get far too much.
Side effects: A big imbalance with omega-3 may add to inflammation.
Why it matters: Contains prebiotic fibre that feeds good gut bacteria.
Side effects: Can trigger IBS symptoms in some people.
Why it matters: Vitamin C, fibre and folate.
Side effects: The acid can soften tooth enamel.
Why it matters: High in antioxidants for its weight.
Side effects: None known.
Why it matters: Protein, B vitamins and beta-glucans.
Side effects: None known.
P
- Pak Choi Unprocessed / natural
- A crisp Chinese cabbage.
- Palm Kernel Oil Processed
- Oil from the seed of the oil palm.
- Palm Oil Processed
- An oil from palm trees. Used in many snacks and spreads.
- Panela Processed
- Unrefined whole cane sugar, common in Latin America.
- Papaya Unprocessed / natural
- A soft orange tropical fruit.
- Paprika Extract Processed
- A natural orange-red colour taken from peppers.
- Parabens Ultra-processed
- Preservatives more common in cosmetics but occasionally used in food.
- Parmesan Processed
- A hard aged Italian cheese.
- Parsley Unprocessed / natural
- A fresh green herb used as a garnish.
- Parsnip Unprocessed / natural
- A sweet, pale root vegetable.
- Passion Fruit Unprocessed / natural
- A wrinkly tropical fruit full of seedy pulp.
- Pasta (Durum Wheat) Processed
- Dried noodles made from hard wheat and water.
- Pea Protein Ultra-processed
- Protein extracted from yellow peas, used in meat substitutes.
- Peach Unprocessed / natural
- A juicy summer stone fruit.
- Peanut Unprocessed / natural
- Technically a legume, eaten as a nut.
- Pear Unprocessed / natural
- A soft, sweet fruit.
- Peas Unprocessed / natural
- Small green seeds eaten fresh or frozen.
- Pecan Unprocessed / natural
- A sweet, buttery nut.
- Pectin Processed
- A natural thickener from fruit. Makes jam set.
- Persimmon Unprocessed / natural
- An orange autumn fruit eaten soft or crisp.
- Phosphoric Acid Ultra-processed
- The tangy acid in cola drinks.
- Pickles Processed
- Vegetables preserved in vinegar or brine.
- Pine Nut Unprocessed / natural
- A small soft seed from pine cones, used in pesto.
- Pineapple Unprocessed / natural
- A tropical fruit containing the enzyme bromelain.
- Pinto Beans Unprocessed / natural
- A speckled bean used in refried beans.
- Pistachio Unprocessed / natural
- A green nut in a split shell.
- Plant-Based Burger Ultra-processed
- A meat-alternative patty made from processed proteins.
- Plantain Unprocessed / natural
- A starchy cooking banana.
- Plum Unprocessed / natural
- A small purple stone fruit; dried plums are prunes.
- Polydextrose Ultra-processed
- A synthetic fibre used to bulk out low-sugar foods.
- Polyglycerol Polyricinoleate Ultra-processed
- An emulsifier (PGPR) used to thin melted chocolate.
- Polysorbate 80 Ultra-processed
- An emulsifier used in ice cream and sauces.
- Pomegranate Unprocessed / natural
- A fruit full of jewel-like seeds.
- Ponceau 4R Ultra-processed
- A synthetic red dye (E124).
- Popcorn Unprocessed / natural
- Corn kernels popped with heat.
- Poppy Seeds Unprocessed / natural
- Tiny blue-grey seeds used on breads.
- Pork Unprocessed / natural
- Meat from pigs.
- Potassium Unprocessed / natural
- A mineral that balances fluids and helps your heart beat.
- Potassium Bromate Ultra-processed
- A flour improver banned in the UK and EU.
- Potassium Sorbate Ultra-processed
- A preservative that stops mould growing in food.
- Potato Unprocessed / natural
- A starchy root vegetable.
- Potato Starch Processed
- A fine starch from potatoes used to thicken and bind.
- Prawns Unprocessed / natural
- Small shellfish.
- Preservative Processed
- Something added to food so it stays good for longer.
- Probiotics Processed
- Live friendly bacteria added to yogurts and drinks.
- Processed Cheese Slice Ultra-processed
- Cheese blended with emulsifying salts and re-formed.
- Propyl Gallate Ultra-processed
- A synthetic antioxidant that stops fats going rancid.
- Propylene Glycol Ultra-processed
- A humectant (E1520) that keeps food moist.
- Protease Processed
- An enzyme that breaks down protein.
- Protein Unprocessed / natural
- A nutrient that helps your body grow and repair itself.
- Protein Bar Ultra-processed
- A packaged bar with added protein.
- Pumpkin Unprocessed / natural
- A large orange squash.
- Pumpkin Seeds Unprocessed / natural
- Green seeds from pumpkins.
Why it matters: Calcium, vitamin C and vitamin A.
Side effects: None known.
Why it's used: Even higher in saturated fat than palm oil.
Side effects: Same environmental problems.
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: Keeps a few minerals from the cane, but it's still sugar.
Side effects: Same tooth and blood-sugar problems as sugar.
Why it matters: High in vitamin C and gentle on digestion.
Side effects: None known.
Why it's used: A plant-based alternative to synthetic dyes.
Side effects: None known in normal amounts.
Why it's used: Purely industrial preservatives.
Side effects: Debated hormone effects; use in food is tightly limited.
Why it's used: Very high in calcium and naturally low in lactose.
Side effects: Salty and calorie-dense.
Why it matters: Surprisingly high in vitamin K and C.
Side effects: None known.
Why it matters: Higher in fibre than potato.
Side effects: Roasting in lots of oil adds plenty of calories.
Why it matters: High in fibre because you eat the seeds.
Side effects: Very tart on its own.
Why it's used: Simple two-ingredient food; wholewheat versions add fibre.
Side effects: Easy to eat a big portion.
Why it's used: A good plant protein, but extracting it is an industrial process.
Side effects: Can cause bloating; often paired with lots of salt in fake meats.
Why it matters: Vitamin C and fibre with few calories.
Side effects: Tinned peaches in syrup add a lot of sugar.
Why it matters: High in protein and good fats.
Side effects: One of the most serious allergens.
Why it matters: High in fibre, especially in the skin.
Side effects: None known.
Why it matters: Surprisingly high in protein and fibre. Frozen keeps the nutrients.
Side effects: Mushy tinned peas can be salty.
Why it matters: Antioxidant-rich with healthy fats.
Side effects: High in calories.
Why it's used: It's a soluble fibre — helps digestion.
Side effects: None for most people in food amounts.
Why it matters: Fibre, vitamin A and antioxidants.
Side effects: Unripe ones taste chalky and bitter.
Why it's used: Adds sharpness but no nutrition.
Side effects: Very acidic — erodes tooth enamel and linked to lower bone density in heavy cola drinkers.
Why it's used: Low calorie, but vinegar pickles have no live bacteria.
Side effects: Very high in salt.
Why it matters: Healthy fats and magnesium.
Side effects: Can leave a bitter metallic taste for days in rare cases.
Why it matters: Vitamin C plus an enzyme that helps break down protein.
Side effects: Can make your mouth tingle or sting.
Why it matters: Fibre, plant protein and folate.
Side effects: Tinned versions can be salty; refried ones add fat.
Why it matters: High in protein and fibre for a nut.
Side effects: Usually sold heavily salted.
Why it's used: Better for the planet, but usually ultra-processed and salty.
Side effects: Often as high in salt and saturated fat as beef.
Why it matters: Good source of resistant starch and potassium.
Side effects: Usually deep-fried, which changes the picture.
Why it matters: Fibre and antioxidants; prunes help keep you regular.
Side effects: Too many prunes can be a laxative.
Why it's used: Adds fibre to the label without adding much sugar.
Side effects: Larger amounts can have a laxative effect.
Why it's used: Lets makers use less cocoa butter.
Side effects: None known, but it means cheaper chocolate.
Why it's used: A purely industrial additive.
Side effects: Animal studies suggest heavy use may irritate the gut lining.
Why it matters: One of the highest-antioxidant fruits.
Side effects: The juice stains everything.
Why it's used: Cosmetic only.
Side effects: Hyperactivity warning applies; banned in some countries.
Why it matters: Plain air-popped popcorn is a wholegrain, high-fibre snack.
Side effects: Toffee and cheese versions turn it ultra-processed.
Why it matters: Contain calcium and healthy fats.
Side effects: Can very occasionally affect drug tests.
Why it matters: Good protein and thiamine.
Side effects: Bacon, ham and sausages are processed meats linked to health risks.
Why it matters: Helps offset the effects of too much salt.
Side effects: Very high supplement doses can be dangerous for the heart.
Why it's used: Makes dough rise higher in industrial bakeries.
Side effects: Classified as a possible carcinogen.
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 matters: Good source of potassium and vitamin C, especially with the skin on.
Side effects: Frying turns it into a very different food.
Why it's used: Gluten-free energy with no vitamins.
Side effects: None for most people.
Why it matters: Very lean protein with selenium.
Side effects: A common shellfish allergen.
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's used: Can help digestion and gut balance, especially after antibiotics.
Side effects: May cause temporary wind when you start.
Why it's used: Less actual cheese, more salt and phosphates.
Side effects: High in salt.
Why it's used: Industrial preservative.
Side effects: Safety debated; restricted in some products.
Why it's used: A synthetic ingredient with no nutritional value.
Side effects: Safe at food levels, but its use is restricted in some countries.
Why it's used: Used to tenderise meat and condition dough.
Side effects: None known.
Why it matters: Builds muscles, skin, hair and keeps you full.
Side effects: Eating huge amounts can be hard on the kidneys.
Why it's used: Convenient protein, usually alongside syrups, sweeteners and emulsifiers.
Side effects: Sugar alcohols in them can cause bloating.
Why it matters: Rich in beta-carotene and fibre.
Side effects: None known.
Why it matters: Excellent source of magnesium, zinc and iron.
Side effects: None known.
Q
- Quinoa Unprocessed / natural
- A small seed cooked and eaten like a grain.
- Quinoline Yellow Ultra-processed
- A synthetic yellow dye (E104).
Why it matters: A complete protein plus fibre, iron and magnesium.
Side effects: Rinse it first — the natural coating tastes bitter.
Why it's used: Cosmetic only.
Side effects: Also on the UK hyperactivity warning list.
R
- Rabbit Unprocessed / natural
- A very lean white meat.
- Radish Unprocessed / natural
- A small, peppery root.
- Raising Agent Processed
- Any ingredient that makes a batter or dough puff up.
- Rapeseed Oil Processed
- A neutral cooking oil pressed from rapeseed.
- Rapeseed Oil (Refined) Processed
- A light cooking oil pressed from rapeseed plants and then refined.
- Raspberry Unprocessed / natural
- A soft red berry with lots of tiny seeds.
- Reconstituted Meat Ultra-processed
- Meat scraps bound back together into a shape.
- Refined Flour Processed
- Flour with the bran and germ stripped out.
- Refined Oil Processed
- Any oil (sunflower, rapeseed, palm, etc.) that has been cleaned, bleached and deodorised in a factory using heat and chemicals.
- Rennet Processed
- An enzyme used to curdle milk when making cheese.
- Rhubarb Unprocessed / natural
- A tart pink stalk cooked like a fruit.
- Riboflavin Unprocessed / natural
- Vitamin B2. Helps your body use energy from food.
- Rice Bran Oil Processed
- Oil from the outer layer of rice grains.
- Rice Cakes Processed
- Puffed rice pressed into discs.
- Rice Milk Ultra-processed
- A thin plant milk made from rice.
- Rice Syrup Ultra-processed
- A mild sweetener made from broken-down rice starch.
- Ricotta Processed
- A soft whey cheese.
- Rocket Unprocessed / natural
- A peppery salad leaf.
- Rolled Oats Unprocessed / natural
- Steamed and flattened whole oat grains.
- Rosemary Extract Processed
- A natural antioxidant from rosemary used to keep fats fresh.
- Rye Unprocessed / natural
- A dark, dense grain used in breads.
Why it matters: Low fat, high protein.
Side effects: So lean it can be dry.
Why it matters: Crunchy, hydrating and almost calorie-free.
Side effects: None known.
Why it's used: Not a nutrient, but needed for baking.
Side effects: Some add sodium or phosphates.
Why it's used: Low in saturated fat with a good omega balance.
Side effects: Highly refined unless cold-pressed.
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 matters: One of the highest-fibre fruits there is.
Side effects: None known.
Why it's used: Often padded out with water, starch and salt.
Side effects: Must be cooked right through.
Why it's used: Lower in fibre and nutrients than wholemeal.
Side effects: Digests fast and spikes blood sugar.
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's used: Used in tiny amounts and mostly removed with the whey.
Side effects: Traditional rennet comes from calf stomachs — not vegetarian.
Why it matters: Low in sugar and high in vitamin K.
Side effects: The leaves are toxic; recipes add lots of sugar.
Why it matters: Good for skin, eyes and red blood cells.
Side effects: Large doses can turn urine bright yellow (harmless).
Why it's used: Stable at high heat with a good fat profile.
Side effects: Refined product.
Why it's used: Very low calorie but almost no nutrients.
Side effects: Digest very fast, so they don't fill you up.
Why it's used: Almost no protein and naturally sugary.
Side effects: Not recommended as the main milk for young children.
Why it's used: Nearly all glucose — it spikes blood sugar quickly.
Side effects: Some brands have been found to contain arsenic traces.
Why it's used: High protein, lower fat than most cheeses.
Side effects: Goes off quickly once opened.
Why it matters: Nutrient-dense with almost no calories.
Side effects: None known.
Why it matters: Beta-glucan fibre that helps lower cholesterol.
Side effects: Flavoured instant sachets are much sugarier.
Why it's used: A plant-based alternative to synthetic preservatives.
Side effects: None known at food levels.
Why it matters: Very filling and high in fibre.
Side effects: Contains gluten.
S
- Saccharin Ultra-processed
- One of the oldest artificial sweeteners.
- Saffron Unprocessed / natural
- The world's most expensive spice, from crocus stigmas.
- Sage Unprocessed / natural
- A soft grey-green herb.
- Salmon Unprocessed / natural
- An oily pink fish.
- Salt Processed
- A mineral (sodium chloride) that adds flavour. Too much is not healthy.
- Samphire Unprocessed / natural
- A salty green sea vegetable.
- Sardines Unprocessed / natural
- Small oily fish, usually tinned.
- Saturated Fat Unprocessed / natural
- A fat that's solid at room temperature, found in butter, cheese and meat.
- Sauerkraut Processed
- Cabbage fermented in salt.
- Scallops Unprocessed / natural
- Sweet, tender shellfish discs.
- Sea Salt Processed
- Salt made by evaporating seawater.
- Seaweed Unprocessed / natural
- Edible sea plants like nori, kelp and dulse.
- Semolina Processed
- Coarse flour from durum wheat.
- Sesame Unprocessed / natural
- Small seeds used whole, as oil, or as tahini paste.
- Shallot Unprocessed / natural
- A small, mild member of the onion family.
- Shea Butter Processed
- A tropical nut fat used in confectionery and cosmetics.
- Shiitake Unprocessed / natural
- A rich, savoury Asian mushroom.
- Silicon Dioxide Ultra-processed
- An anti-caking agent that stops powders clumping.
- Skyr Processed
- A thick Icelandic strained dairy product.
- Smoke Flavouring Ultra-processed
- Condensed smoke used instead of real smoking.
- Sodium Aluminium Phosphate Ultra-processed
- A raising agent used in commercial baking.
- Sodium Benzoate Ultra-processed
- A preservative (E211) for fizzy drinks and sauces.
- Sodium Caseinate Ultra-processed
- A milk protein extracted for use in processed foods.
- Sodium Citrate Ultra-processed
- A salt used to keep processed cheese smooth and melty.
- Sodium Metabisulphite Ultra-processed
- A sulphite preservative used in wine and dried fruit.
- Sodium Nitrite Ultra-processed
- A curing salt used in bacon, ham and salami.
- Sodium Stearoyl Lactylate Ultra-processed
- A dough emulsifier that makes bread softer.
- Sorbic Acid Ultra-processed
- A preservative that stops mould in cheese, bread and drinks.
- Sorbitan Monostearate Ultra-processed
- An emulsifier used in icings and toppings.
- Sorbitol Ultra-processed
- A sugar alcohol used in sugar-free gum and sweets.
- Sorghum Unprocessed / natural
- A drought-tolerant gluten-free grain.
- Sourdough Bread Processed
- Bread leavened slowly with a wild yeast starter.
- Sourdough Starter Unprocessed / natural
- A living mix of flour and water full of wild yeast and bacteria.
- Soy Lecithin Processed
- An emulsifier from soybeans that keeps chocolate smooth.
- Soy Milk Processed
- A drink made from soybeans.
- Soy Protein Isolate Ultra-processed
- Protein extracted from soybeans, used in bars and fake meats.
- Soy Sauce Processed
- A dark salty sauce made from fermented soybeans and wheat.
- Soybean Oil Processed
- The world's most-used vegetable oil.
- Soybeans Unprocessed / natural
- Protein-rich beans used for tofu, milk and oil.
- Spelt Unprocessed / natural
- An ancient relative of wheat.
- Spinach Unprocessed / natural
- A soft green leaf eaten raw or wilted.
- Spirulina Processed
- A blue-green algae used as a supplement and natural blue colour.
- Split Peas Unprocessed / natural
- Dried peas that break down into soup.
- Sports Drink Ultra-processed
- A sweetened drink with added electrolytes.
- Spring Onion Unprocessed / natural
- A young onion eaten stalk and all.
- Sprouted Grains Unprocessed / natural
- Grains allowed to germinate before use.
- Squash / Cordial Ultra-processed
- A concentrated fruit-flavoured drink you dilute.
- Squid Unprocessed / natural
- A mild shellfish, often served as calamari.
- Sriracha Processed
- A chilli, garlic, sugar and vinegar hot sauce.
- Stabiliser Ultra-processed
- An additive that keeps texture consistent.
- Star Anise Unprocessed / natural
- A star-shaped liquorice-flavoured spice.
- Stevia Processed
- A natural sweetener made from a plant leaf. No calories.
- Stock Cube Ultra-processed
- A compressed cube of salt, fat and flavourings.
- Strawberry Unprocessed / natural
- A red summer berry.
- Sucralose Ultra-processed
- An artificial sweetener about 600 times sweeter than sugar.
- Sucrose Processed
- The proper name for normal table sugar.
- Sucrose Esters Ultra-processed
- Emulsifiers made from sugar and fatty acids.
- Sugar Alcohol Ultra-processed
- Sweeteners like xylitol, sorbitol and maltitol that are only partly digested.
- Sulphites Ultra-processed
- Preservatives used in wine, dried fruit and some prepared potatoes.
- Sunflower Lecithin Processed
- An emulsifier from sunflower seeds, used instead of soy lecithin.
- Sunflower Oil Processed
- A light oil pressed from sunflower seeds.
- Sunflower Oil (Refined) Processed
- A light cooking oil pressed from sunflower seeds and refined.
- Sunflower Seeds Unprocessed / natural
- Small seeds from sunflower heads.
- Sunset Yellow Ultra-processed
- A synthetic orange dye (E110).
- Swede Unprocessed / natural
- A dense root vegetable, orange inside.
- Sweet Potato Unprocessed / natural
- An orange-fleshed starchy root.
- Sweetcorn Unprocessed / natural
- Yellow kernels of maize.
Why it's used: Zero calories.
Side effects: Noticeable metallic aftertaste.
Why it matters: Used in tiny pinches; some research links it to mood.
Side effects: Very high doses are unsafe.
Why it matters: Strong flavour and antioxidants.
Side effects: Very large medicinal doses aren't advised.
Why it matters: One of the best sources of omega-3 and vitamin D.
Side effects: Smoked salmon is high in salt.
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 matters: Naturally rich in minerals and iodine.
Side effects: Naturally very salty — don't add more.
Why it matters: Omega-3, calcium (from the bones) and vitamin D.
Side effects: Tins in brine are salty.
Why it matters: Fine in moderation as part of whole foods.
Side effects: Too much raises LDL cholesterol and heart-disease risk.
Why it's used: Live bacteria that are good for your gut, plus vitamin C.
Side effects: High in salt; pasteurised jars have no live bacteria.
Why it matters: Very lean protein with B12 and magnesium.
Side effects: Some are soaked in phosphates to hold water.
Why it's used: Nutritionally almost identical to table salt.
Side effects: Just as much sodium — and usually no added iodine.
Why it matters: One of the best natural sources of iodine, plus minerals and fibre.
Side effects: Some types have so much iodine they can upset the thyroid.
Why it's used: High in protein for a flour but low in fibre.
Side effects: Contains gluten.
Why it matters: Good source of calcium, healthy fats and protein.
Side effects: A major allergen that must be labelled.
Why it matters: Contains the same sulphur compounds as onions.
Side effects: Can irritate sensitive stomachs.
Why it's used: Used as a cheaper stand-in for cocoa butter.
Side effects: A sign the chocolate isn't the real thing.
Why it matters: Natural umami plus immune-supporting beta-glucans.
Side effects: Raw ones can irritate skin in rare cases.
Why it's used: Passes straight through you.
Side effects: Inert in food; a marker of processed powders.
Why it's used: Very high protein, virtually fat free.
Side effects: Flavoured pots add a lot of sugar.
Why it's used: Gives a smoky taste without a smokehouse.
Side effects: Some smoke flavourings are under safety review in the EU.
Why it's used: No nutritional value; adds aluminium to your diet.
Side effects: Best kept to a minimum.
Why it's used: Stops mould and yeast growing.
Side effects: Mixed with vitamin C it can form small amounts of benzene; sometimes linked with hyperactivity.
Why it's used: A refined protein fragment, common in coffee whiteners.
Side effects: Not suitable for milk-allergy sufferers.
Why it's used: No nutritional value; purely functional.
Side effects: Adds a small amount of sodium.
Why it's used: Stops browning and spoiling.
Side effects: Can trigger asthma attacks in sensitive people.
Why it's used: Prevents dangerous botulism bacteria.
Side effects: Linked with bowel-cancer risk when processed meats are eaten often.
Why it's used: A classic ultra-processing marker in packaged bread.
Side effects: None known at food levels.
Why it's used: Effective, but a factory additive.
Side effects: Occasional mild skin irritation in sensitive people.
Why it's used: Purely functional additive.
Side effects: Large amounts can act as a laxative.
Why it's used: Kinder to teeth than sugar.
Side effects: Well known for causing wind and diarrhoea in bigger amounts.
Why it matters: High in fibre and antioxidants.
Side effects: None known.
Why it's used: Slow fermentation may make it easier to digest.
Side effects: Many shop 'sourdoughs' are faked with added yeast and flavouring.
Why it matters: Slow fermentation makes bread easier to digest.
Side effects: Still contains gluten.
Why it's used: Natural and safe in food amounts.
Side effects: Avoid if you have a soy allergy.
Why it's used: The plant milk closest to cow's milk for protein.
Side effects: Sweetened versions add a lot of sugar.
Why it's used: A complete plant protein, but heavily industrially processed.
Side effects: A soy allergen; often used with lots of salt and flavourings.
Why it's used: Big savoury flavour from a small splash.
Side effects: Extremely high in salt; usually contains gluten.
Why it's used: High in omega-6; fine in moderation.
Side effects: Used heavily in fried and packaged food.
Why it matters: Complete plant protein.
Side effects: A common allergen.
Why it matters: Nutty flavour with more protein than standard wheat.
Side effects: Still contains gluten.
Why it matters: Iron, folate and vitamin K.
Side effects: High in oxalates, which can matter for kidney stones.
Why it's used: High in protein, iron and antioxidants.
Side effects: Strong taste; poor-quality sources can be contaminated.
Why it matters: Very cheap protein and fibre.
Side effects: Can cause wind.
Why it's used: Only useful for long, hard exercise; otherwise just sugar water.
Side effects: Very acidic and sugary — bad for teeth.
Why it matters: Vitamin K and antioxidants, raw or cooked.
Side effects: None known.
Why it matters: Sprouting can make minerals easier to absorb.
Side effects: None known.
Why it's used: Usually sweeteners, acid, colour and flavouring rather than fruit.
Side effects: Acidic — hard on tooth enamel even when sugar-free.
Why it matters: Lean protein and selenium.
Side effects: Almost always battered and deep-fried.
Why it's used: Big flavour for few calories.
Side effects: Contains sugar and preservatives; quite salty.
Why it's used: Purely functional.
Side effects: None known individually, but signals heavy processing.
Why it matters: Big flavour for no calories.
Side effects: None in cooking amounts.
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: Convenient, but mostly salt.
Side effects: A single cube can hold over a gram of salt.
Why it matters: High in vitamin C with very little sugar.
Side effects: Rarely, an allergy trigger.
Why it's used: Zero calories and doesn't affect blood sugar much.
Side effects: Some evidence it may alter gut bacteria; it breaks down badly when baked at high heat.
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: Used to blend fat and water in processed foods.
Side effects: Emerging research questions the effect of emulsifiers on gut bacteria.
Why it's used: Fewer calories than sugar and better for teeth.
Side effects: The classic side effect is wind, bloating and a laxative effect.
Why it's used: Stop browning and spoilage.
Side effects: Can trigger serious asthma attacks — they must be declared on labels.
Why it's used: Keeps chocolate and spreads smooth; soy-free.
Side effects: None known in food amounts.
Why it's used: High in vitamin E and low in saturated fat.
Side effects: High in omega-6; not ideal for very high heat.
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.
Why it matters: High in vitamin E and healthy fats.
Side effects: Often sold salted.
Why it's used: Cosmetic only.
Side effects: Linked to hyperactivity in children — carries a warning label in the UK.
Why it matters: Fibre and vitamin C for very few calories.
Side effects: None known.
Why it matters: High in fibre and beta-carotene.
Side effects: None known.
Why it matters: Fibre and some antioxidants for your eyes.
Side effects: Tinned versions often have added sugar and salt.
T
- Table Salt Processed
- Refined sodium chloride, usually with anti-caking agents.
- Tahini Unprocessed / natural
- A paste made from ground sesame seeds.
- Tapioca Starch Processed
- A starch from the cassava root, used to thicken and add chew.
- Tartaric Acid Processed
- A sour acid found in grapes.
- Tartrazine Ultra-processed
- A synthetic yellow colour (E102).
- TBHQ Ultra-processed
- A petroleum-derived antioxidant preservative.
- Teff Unprocessed / natural
- A tiny Ethiopian grain used for injera bread.
- Tempeh Processed
- A firm cake of fermented whole soybeans.
- Thiamine Unprocessed / natural
- Vitamin B1. Helps turn food into energy.
- Thickener Ultra-processed
- An additive that makes liquids thicker.
- Thyme Unprocessed / natural
- A small-leaved woody herb.
- Tinned Tomatoes Processed
- Tomatoes cooked and sealed in a tin.
- Titanium Dioxide Ultra-processed
- A bright white colour (E171) once used in sweets and icing.
- Tofu Processed
- Soybean curd pressed into blocks.
- Tomato Unprocessed / natural
- A red fruit used as a vegetable.
- Tomato Purée Processed
- Concentrated cooked tomatoes.
- Trans Fat Ultra-processed
- An unnatural fat created when oils are partly hydrogenated.
- Transglutaminase Ultra-processed
- An enzyme nicknamed 'meat glue' that bonds proteins.
- Trisodium Phosphate Ultra-processed
- A phosphate used in cereals and processed cheese.
- Trout Unprocessed / natural
- An oily freshwater fish.
- Truffle Unprocessed / natural
- A rare underground fungus used for flavour.
- Tuna Unprocessed / natural
- A large firm-fleshed fish, often tinned.
- Turkey Unprocessed / natural
- Very lean poultry meat.
- Turmeric Unprocessed / natural
- A bright yellow root used as a spice and natural colour.
- Turnip Unprocessed / natural
- A cheap white root vegetable.
Why it's used: Sodium is essential, but almost everyone eats too much.
Side effects: High intake raises blood pressure.
Why it matters: Rich in calcium, healthy fats and protein.
Side effects: Sesame is a major allergen.
Why it's used: Gluten-free energy with almost no nutrients.
Side effects: Very little fibre or protein.
Why it's used: Used for tartness in sweets and drinks.
Side effects: Very acidic on teeth.
Why it's used: Purely cosmetic — makes food look brighter.
Side effects: Legally must carry a warning that it may affect activity and attention in children.
Why it's used: Used in fried snacks and instant noodles.
Side effects: Legal limits are strict; some studies raise immune concerns.
Why it matters: Unusually high in iron and calcium for a grain.
Side effects: None known.
Why it's used: High protein, high fibre and fermented for gut health.
Side effects: Contains soy.
Why it matters: Important for the brain and nerves.
Side effects: Almost none — your body simply passes any excess in urine.
Why it's used: Adds body without real ingredients like cream.
Side effects: Often replaces better ingredients.
Why it matters: Flavour with no calories or salt.
Side effects: None known.
Why it's used: Cooking boosts lycopene — one of the best-value healthy staples.
Side effects: Some tins add salt or citric acid.
Why it's used: Purely cosmetic whitening.
Side effects: Banned as a food additive in the EU over DNA-damage concerns.
Why it's used: Good protein, calcium and iron with little saturated fat.
Side effects: Contains soy.
Why it matters: Rich in lycopene, which becomes easier to absorb when cooked.
Side effects: Tinned sauces can be high in salt and sugar.
Why it's used: Very high in lycopene for its size.
Side effects: None — check for added salt.
Why it's used: There is no safe or useful level.
Side effects: Raises bad cholesterol and lowers good — banned or restricted in many countries.
Why it's used: Lets makers stick meat offcuts into one piece.
Side effects: Bonded meat has more surface bacteria, so must be cooked through.
Why it's used: Adds to a high phosphate intake, which isn't ideal for kidneys.
Side effects: A concern for people with kidney problems.
Why it matters: Omega-3 fats, protein and vitamin D.
Side effects: Smoked trout is high in salt.
Why it matters: Used in tiny amounts, purely for aroma.
Side effects: Most 'truffle oil' is synthetic flavouring, not truffle.
Why it matters: Very high in protein and low in fat.
Side effects: Can contain mercury — limit weekly portions.
Why it matters: One of the leanest protein sources.
Side effects: Sliced turkey 'ham' is processed meat.
Why it matters: Contains curcumin, which has anti-inflammatory effects.
Side effects: Stains everything; very high doses can upset the stomach.
Why it matters: Low calorie with vitamin C.
Side effects: None known.
U
- Ultra-Processed Food Ultra-processed
- Food made mostly from industrial ingredients you'd never use at home.
- 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's used: Usually high in sugar, salt and fat and low in fibre.
Side effects: Diets high in UPF are linked to obesity, heart disease and type 2 diabetes.
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
- Vanilla (Real) Processed
- Flavour from cured vanilla pods.
- Vanillin Processed
- The main flavour in vanilla. Can be natural or made in a lab.
- Venison Unprocessed / natural
- Lean meat from deer.
- Vinegar Unprocessed / natural
- A sour liquid used for flavour and to keep food fresh.
- Vitamin A Unprocessed / natural
- A vitamin needed for eyesight, skin and immunity.
- Vitamin B12 Unprocessed / natural
- A vitamin found mostly in animal foods.
- Vitamin C Unprocessed / natural
- A vitamin found in citrus fruit, peppers and berries.
- Vitamin D Unprocessed / natural
- The 'sunshine vitamin', made in your skin from sunlight.
- Vitamin E Unprocessed / natural
- An antioxidant vitamin found in nuts, seeds and oils.
- Vitamin K Unprocessed / natural
- A vitamin found in leafy greens.
Why it's used: Real vanilla is a genuine plant extract, unlike vanillin.
Side effects: Expensive, so most products use the synthetic version.
Why it's used: Used in tiny amounts and considered safe.
Side effects: Very rarely, can cause skin rashes.
Why it matters: Very lean, high in iron and B12.
Side effects: Overcooks easily and turns tough.
Why it matters: May help control blood sugar after meals.
Side effects: Drinking it neat can damage your teeth and throat.
Why it matters: Especially important for seeing in dim light.
Side effects: Too much from supplements is toxic, especially in pregnancy.
Why it matters: Essential for nerves and red blood cells.
Side effects: Vegans need a supplement or fortified foods.
Why it matters: Supports your immune system and helps wounds heal.
Side effects: Very high doses can cause stomach upset.
Why it matters: Helps you absorb calcium for strong bones.
Side effects: Very high supplement doses can be toxic.
Why it matters: Protects your cells and helps keep skin healthy.
Side effects: High supplement doses can thin the blood.
Why it matters: Essential for blood clotting and bone health.
Side effects: Can interfere with blood-thinning medicines.
W
- Wakame Unprocessed / natural
- A soft seaweed used in soups and salads.
- Walnut Unprocessed / natural
- A wrinkly tree nut with a rich flavour.
- Wasabi Ultra-processed
- A hot green Japanese condiment.
- Water Unprocessed / natural
- The most important ingredient of all.
- Watercress Unprocessed / natural
- A peppery water-grown leaf.
- Watermelon Unprocessed / natural
- A large, very juicy summer fruit.
- Wheat Flour (White) Processed
- Flour with the bran and germ removed.
- Wheat Gluten Ultra-processed
- The stretchy protein isolated from wheat.
- Whey Processed
- The liquid part of milk left over when cheese is made. Full of protein.
- Whey Protein Ultra-processed
- The protein left over from cheese-making.
- White Chocolate Ultra-processed
- Cocoa butter, sugar and milk with no cocoa solids.
- White Rice Processed
- Rice with the bran and germ removed.
- Wholegrain Unprocessed / natural
- A grain with all three parts — bran, germ and endosperm — kept in.
- Wholemeal Flour Unprocessed / natural
- Flour milled from the whole wheat grain.
- Wild Rice Unprocessed / natural
- The long dark seed of an aquatic grass.
- Worcestershire Sauce Processed
- A fermented savoury condiment.
Why it matters: Rich in iodine, calcium and magnesium.
Side effects: Very high iodine — don't eat huge amounts.
Why it matters: The best nut source of plant omega-3.
Side effects: A common nut allergen.
Why it's used: Most 'wasabi' is horseradish, mustard and green dye.
Side effects: Coloured with artificial dye in cheap versions.
Why it matters: Every part of your body needs it to work.
Side effects: It's also used to bulk out cheap processed meats.
Why it matters: One of the most nutrient-dense foods per calorie.
Side effects: None known.
Why it matters: Mostly water — great for hydration — with lycopene.
Side effects: None known.
Why it's used: Fine texture, but most fibre and nutrients have been stripped out (some are added back).
Side effects: Contains gluten and spikes blood sugar faster than wholemeal.
Why it's used: Adds protein and chew to bread and meat substitutes.
Side effects: Must be avoided by coeliacs.
Why it's used: Brilliant protein for muscles and recovery.
Side effects: Avoid if you are lactose intolerant or allergic to milk.
Why it's used: High-quality protein, but powders are heavily refined and often sweetened.
Side effects: Can cause bloating in lactose-sensitive people.
Why it's used: None of the antioxidants of real chocolate.
Side effects: Mostly sugar and fat.
Why it's used: Easy to digest but lower in fibre and nutrients.
Side effects: Spikes blood sugar faster than brown rice.
Why it matters: Far more fibre, B vitamins and minerals than white versions.
Side effects: Contains gluten if it's wheat, barley or rye.
Why it matters: Keeps the bran and germ, so far more fibre and B vitamins.
Side effects: Contains gluten.
Why it matters: More protein and antioxidants than white rice.
Side effects: Takes a long time to cook.
Why it's used: Used in tiny amounts for depth of flavour.
Side effects: Contains anchovies and molasses; salty.
X
- Xanthan Gum Ultra-processed
- A thickener that makes sauces and gluten-free bread stretchy.
- Xylitol Ultra-processed
- A sugar alcohol used in sugar-free gum and toothpaste.
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.
Why it's used: Actively helps prevent tooth decay.
Side effects: Causes wind in larger amounts and is extremely poisonous to dogs.
Y
- Yam Unprocessed / natural
- A starchy tropical tuber.
- Yeast Unprocessed / natural
- A tiny living thing that makes bread rise and puff up.
- Yeast Extract Processed
- A savoury paste (the base of Marmite) used to boost flavour.
- Yogurt (Plain) Processed
- Milk fermented with live bacteria.
Why it matters: Slow-release carbohydrate plus potassium.
Side effects: Must be cooked properly.
Why it matters: Contains B vitamins and a bit of protein.
Side effects: A few people are sensitive and get bloating.
Why it's used: Naturally rich in B vitamins and glutamates.
Side effects: Very high in salt; often used instead of listing MSG.
Why it's used: Protein, calcium and gut-friendly bacteria.
Side effects: Flavoured versions can hide a huge amount of sugar.
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.