A short ingredient list can hint at less-processed food, but according to Dr Margaret Murray, senior lecturer at the School of Health Sciences, Swinburne University of Technology in Australia, it is no guarantee of good nutrition.
At the end of a long day, who has time to check the detailed nutrition information on every single product they toss into their shopping basket?
To eat healthily, some people prefer to stick to a simple rule: choose products with a short ingredient list. The idea is that foods with just a few ingredients are less processed, more “natural” and therefore healthy.
But is this always the case? Here’s what the length of an ingredient list can and can’t tell you about nutrition – and what else to look for.
How ingredient lists work
You can find an ingredient list on most packaged food labels, telling you the number and type of ingredients involved in making that food.
In Australia, packaged food products must follow certain rules set by the Australian and New Zealand Food Standards Code.
Ingredients must be listed in order of ingoing weight. This means items at the beginning of the list are those that make up the bulk of the product. Those at the end make up the least.
Food labels also include a nutrition information panel, which tells you the quantity of key nutrients (energy, protein, total carbohydrates, sugars, total fat, saturated fat and sodium) per serving.
This panel also tells you the content per 100 grams or millilitres, which allows you to work out the percentage.
Whole foods can be packaged, too
Products with just one, two or three items in their ingredient list are generally in a form that closely reflects the food when it was taken from the farm. So even though they come in packaging, they could be considered whole foods.
“Whole foods” are those that have undergone zero to minimal processing, such as fresh fruit and vegetables, lentils, legumes, whole grains such as oats or brown rice, seeds, nuts and unprocessed meat and fish.
To support overall health, the Australian Dietary Guidelines recommend eating whole foods and limiting those that are highly processed.
Many whole foods, such as fresh fruits and vegetables, don’t have an ingredient list because they don’t come in a packet. But some do, including:
- canned or frozen vegetables, such as a tin of black beans or frozen peas
- canned fish, for example, tuna in springwater
- plain Greek yoghurt
These sorts of food items can contribute every day to a healthy, balanced diet.
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What is an ultra-processed food?
A shorter ingredient list also means the product is less likely to be an ultra-processed food.
This describes products made using industrial processes that combine multiple ingredients, often including colours, flavours and other additives. They are hyperpalatable, packaged and designed for convenience.
Ultra-processed foods often have long ingredient lists, due to added sugars (such as dextrose), modified oils, protein sources (for example, soya protein isolate) and cosmetic additives – such as colours, flavours and thickeners.
Some examples of ultra-processed foods with long ingredient lists include:
- meal-replacement drinks
- plant-based meat imitations
- some commercial bakery items, including cookies or cakes
- instant noodle snacks
- energy or performance drinks
If a food is heavily branded and marketed, it’s more likely to be an ultra-processed food – a created product, rather than a whole food that hasn’t changed much since the farm.
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Nutrition is more than a number
Choosing products with a shorter ingredient list can work as a general rule of thumb. But other factors matter too.
The length of an ingredient list doesn’t tell us anything about the food’s nutritional content, so it’s important to consider the type of ingredients as well.
Remember that items are listed in order of their ingoing weight, so if sugar is second or third on the list, there is probably a fair bit of added sugar.
For instance, a food product may have only a few ingredients, but if the first, second or third is a type of fat, oil or sugar, then it may not be an ideal choice for everyday.
You can also check the nutrition information panel. Use the “per serve” column to check the nutrients you’d get from eating one serve of the food. If you want to compare the amount of a nutrient in two different foods, it’s best to look at the per 100g/mL column.
Some examples of foods with relatively short ingredient lists but high amounts of added fats and sugars include:
- potato crisps
- chocolate
- soft drink
Alcoholic beverages such as beer or wine may also have only a few ingredients, but this does not mean that they should be consumed every day.
Non-food ingredients
You can also keep an eye out for cosmetic ingredients, which don’t have any nutritional value. These include colours, flavours, emulsifiers, thickeners, sweeteners, bulking agents and gelling agents.
It sometimes takes a bit of detective work to spot cosmetic ingredients in the list, as they can come under many different names (for example, stabiliser, malted barley extract, methylcellulose). But they are usually always recognisable as non-food items.
If there are multiple non-food items included in an ingredient list, there is a good chance the food is ultra-processed and not ideal as an everyday choice.
The bottom line? Choosing foods with a shorter ingredient list can help guide you to choose less processed foods. But you should also consider what type of ingredients are being used and maintain a varied diet.
*This article was first published on The Conversation and was written by Dr Margaret Murray is a senior lecturer in nutrition with the School of Health Sciences at Swinburne University of Technology.
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