UPF Overload: Spot and Avoid Hidden Food Additives

Are you mindful of what you eat but feel like you're still not at your best? You’re not alone. Life gets busy - especially when you’re wearing multiple hats as an entrepreneur, remote worker and/or wellness enthusiast. For many of us, sneaky additives in ultra-processed foods (UPFs) are undermining even the best nutritional intentions.

UPFs are often marketed as time-saving and healthy options, but they can be loaded with ingredients that might not work in your favour. These additives hide in plain sight and their effects can go beyond just disrupting your diet - they might be impacting your energy levels, digestion, and overall well-being.

This blog explores what UPFs are, why hidden additives deserve attention and how to identify them in your meals and snacks. You’ll leave empowered with the clarity needed to make choices aligned with your health goals - no guesswork required.

What Are Ultra-Processed Foods?

Not all processed foods are bad - frozen veggies or canned beans are convenient and still nutrient-rich. The trouble starts with ultra-processed foods. These are often stripped of their natural ingredients and re-engineered with additives, artificial flavours, preservatives and other chemical compounds to enhance taste, texture, or shelf life.

Think sugary cereals, pre-packaged snacks, soft drinks and fast food. While their convenience is tempting, their long-term health implications are worth a second thought.

UPFs are designed to be addictive. They often contain high amounts of sugars, unhealthy fats and sodium alongside fillers to make them more appealing. Over time, these additives may contribute to weight gain, sluggishness, poor digestion and even chronic illnesses. What’s worse, their labels don’t always tell the full story - decoding them requires a bit of detective work.

Why Should You Care About Hidden Additives?

Hidden additives have sneaky ways of infiltrating your diet even when you make conscious choices.

Here’s why paying attention matters:

• Depleted Energy Levels

Ever find yourself reaching for another cup of coffee in the afternoon? Additives like high-fructose corn syrup (found in pre-packaged sauces or flavoured yoghurts) can spike your blood sugar and lead to energy crashes.

• Digestive Disruptions

Artificial thickeners and emulsifiers (often in plant-based “health” drinks) may interfere with your gut health by disrupting the balance of beneficial bacteria.

• Inflammation Risks

Additives like artificial colourings and flavour enhancers are linked to inflammation, potentially contributing to chronic illnesses over time.

How to Spot Hidden Additives - Step by Step

Knowledge is power. Here’s how to become a pro at spotting hidden additives in your diet:

1. Check the Label

It might seem obvious, but food labels are your first line of defence against hidden additives. If an ingredient list is long and packed with unfamiliar names, proceed with caution. Watch out for these common culprits:

• High-fructose corn syrup

• Sodium nitrite or nitrate

• Artificial sweeteners

• Carrageenan

• Monosodium glutamate (MSG)

Action Tip: Aim for products with five ingredients or fewer when possible - and ensure the names are recognisable (e.g., "oats" instead of "maltodextrin").

2. Decode E-Numbers

Many European food additives are listed with "E-numbers." While some are harmless, others (like E621, commonly known as MSG) are better avoided. Invest a little time in learning which E-numbers are flagged for health risks.

3. Avoid "Health Halos"

Foods marketed as “low-fat” or “sugar-free” may compensate for flavour by packing in harmful additives. That plant-based protein bar boasting "only 1 gram of sugar"? Check if it contains artificial sweeteners like aspartame or sucralose.

Action Tip: Look for whole-food-based snack bars with natural sweeteners like dates or honey instead.

4. Prioritise "Whole" Over "Refined"

Refined grains like white bread and white pasta often lose key nutrients during processing, with additives added later to “fortify” them. Opt for whole-grain alternatives whenever possible - they’re more nutrient-dense and less processed.

5. Choose Fresh When Available

The closer you stay to fresh, whole ingredients, the easier it becomes to sidestep UPFs. Batch-cooking simple meals ahead of a busy week can save you from relying on processed shortcuts.

6. When in Doubt, Go Homemade

One of the best ways to avoid hidden additives is to make staples from scratch. Whip up a basic vinaigrette instead of buying bottled salad dressing or blend your own nut milk to skip the thickeners.

Alternatives to Common Additive-Heavy Foods

Swap these common items with healthier, additive-free versions to feel the difference:

• Breakfast Cereal

Swap: Puffed quinoa or rolled oats topped with fresh fruit and nuts

• Snack Bars

Swap: Handmade energy balls made from dates, cacao and almonds

• Pre-Packaged Soups

Swap: Homemade vegetable soup stored in freezer-friendly containers

• Plant-Based Milk

Swap: DIY almond milk (blend soaked almonds with water and strain)

Making these small shifts doesn’t require a complete diet overhaul - it’s about choosing better most of the time.

The Ripple Effect of Better Choices

By choosing additive-free options, you’re not just improving your own health. You’re indirectly contributing to a demand for healthier, more transparent food production practices. The growing consumer trend toward avoiding UPFs is encouraging brands to step up their game and cut back on additives.

Bring It All Together

Spotting and eliminating hidden additives isn’t about perfection - it’s about awareness. By understanding what UPFs are, why they matter and how to identify their presence in your diet, you can make decisions that truly align with your wellness goals.

Start small. Empower yourself with a mindfulness approach the next time you’re grocery shopping or preparing meals. Every conscious step you take towards a cleaner diet is a step towards more energy, better digestion, and long-term health.