Did you know there are no actual potatoes in Pringles? That’s right—just a mash-up of potato flakes, starch and additives shaped into chips. And Pringles aren’t alone. Next time you pick up a blueberry muffin or a cereal bar with berries, check the ingredients. Many of those “blueberries” are just flavored sugar bits dyed blue. Even “maple syrup” might actually be corn syrup in disguise.
So why should we care about foods pretending to be something they’re not? Because they’re sneaky. They can get us to eat more than we planned—and often without delivering real nutrients.
Think about a time you felt stuffed or polished off something without even noticing. Chances are, it was an ultra-processed food like cereal, cheese puffs, or jelly beans.
Funny—I’ve never had anyone tell me they just couldn’t stop eating broccoli.
Some ultra-processed foods (UPFs) are literally engineered to be hard to stop eating. But don’t worry—I’m not about to suggest you toss everything in your pantry. The key is knowing which UPFs are the worst offenders—and which ones can actually support your health goals.
Most foods fall somewhere on a spectrum. Your goal isn’t perfection, it’s reducing Levels 4 and 5 where you can. Here’s the quick breakdown:
Level 1: Whole or minimally processed foods – fruits, veggies, eggs, beans
Level 2: Basic ingredients – oils, butter, salt
Level 3: Simple processed foods – canned beans, whole grain bread
Level 4: Helpful UPFs – high-protein yogurt, plant-based milks, fiber-rich bars. These are highly processed, but have added nutrients.
Level 5: Harmful UPFs – soda, chips, snack cakes, candy. These are made to be hyper-palatable—easy to overeat and low in nutrients.
To become a better label detective, try these three tips:
- Read ingredient lists. Choose for foods with fewer, recognizable ingredients.
- Watch for red flags. Limit foods with artificial sweeteners, emulsifiers and long ingredient lists.
- Control what’s within reach. Keep nourishing options (fruit, nuts, yogurt) easy to grab. Make the less healthy stuff harder to access—or don’t bring it home.
If you’re ready for a stretch goal, take a 10-day break from Level 4 and 5 foods—things like chips, sugary drinks, cereal, candy, packaged baked goods and sweetened granola. It’s a risk-free experiment to see how your cravings, energy, and digestion respond. You may be surprised by what you discover!
Want help figuring out what works best for your body and goals, message me.
Carolyn Kontos, MS, ACC, offers Wellness & Nutrition Coaching at the JCC through her Eat Well Programs. For more information, contact Carolyn at [email protected]
