Complete Ingredient Details
Peanut
Edible legume seed that is nutrient dense, rich in healthy fats and plant protein, and a common major food allergen.
Category: Nuts & Seeds
Subcategory: Nuts
Processing Level: 2
Source: Groundnut plant seeds
Purpose: Whole food ingredient providing protein and healthy fats.
Manufacturing Method: Harvest, dry, roast, and shell
Why Manufacturers Choose It: Low cost, wide availability, and consumer appeal.
Commonly Found In: ["Protein bars","Trail mixes","Peanut butter","Snack bars","Satay sauce"]
Health Score: 8
Bottom Line: For most non‑allergic people, peanuts are a nutrient‑dense, low‑GI ingredient that supports satiety and overall diet quality. The main safety watch‑outs are allergy (for sensitized individuals) and rare aflatoxin contamination, which regulations help control.
Micronutrients: ["Vitamin E","Niacin (B3)","Magnesium"]
Antioxidants: ["Resveratrol","P-coumaric acid","Flavonoids (catechins)"]
Healthier Alternatives: Almond, Sunflower seed, Pumpkin seed
Scientific References:This ingredient information is backed by scientific research:
Soluble tapioca fiber
A non-digestible carbohydrate (resistant dextrin) made from tapioca starch that adds soluble fiber and helps bind, bulk, and lower the glycemic impact of foods.
Category: Fibers
Processing Level: 7
Source: Cassava root starch
Purpose: Soluble fiber used to add fiber and blunt post-meal blood sugar when replacing digestible carbs.
Manufacturing Method: Acid/enzymatic dextrinization, purified
Why Manufacturers Choose It: Neutral taste with strong binding and moisture retention, stable under heat/acid, and lowers glycemic load versus sugars.
Commonly Found In: protein bars;snack bars;gummies;cereals;meal shakes
Health Score: 7
Bottom Line: A refined but generally safe soluble fiber that helps raise fiber intake and can soften post‑meal blood sugar spikes when it replaces digestible carbs. Watch for labeling differences and start with modest amounts to avoid GI upset.
Micronutrients: []
Antioxidants: []
Healthier Alternatives: Chicory root fiber (inulin), Oat fiber (beta-glucan), Psyllium husk
Scientific References:This ingredient information is backed by scientific research:
Pea protein
Protein extracted from yellow peas (Pisum sativum L.), concentrated or isolated for use in high-protein foods and drinks.
Category: Plant Proteins
Processing Level: 6
Source: Yellow pea seeds
Purpose: Concentrated plant protein used to raise protein.
Manufacturing Method: Alkaline extract, precipitate, dry
Why Manufacturers Choose It: High protein quality and reliable gelling/emulsifying at competitive cost.
Commonly Found In: protein bars, RTD shakes, meat analogs, baked goods, dairy-alts
Health Score: 8
Bottom Line: Pea protein is a high-quality, plant-based protein that most people tolerate well and that carries strong sustainability advantages. Key caveats are possible GI upset in sensitive individuals and the risk of cross-reactivity for those with peanut or other legume allergies.
Micronutrients: ["Iron","Phosphorus","Potassium"]
Antioxidants: []
Healthier Alternatives: Soy protein, Pumpkin seed protein, Hemp protein
Scientific References:This ingredient information is backed by scientific research:
Raspberry
A red, sweet-tart berry (Rubus idaeus) valued for flavor, fiber, vitamin C, and polyphenol antioxidants like anthocyanins and ellagitannins.
Category: Fruit
Processing Level: 1
Source: Raspberries
Purpose: Whole fruit used for bright flavor, red color, and fiber with modest sugars.
Manufacturing Method: Natural fruit; minimal processing
Why Manufacturers Choose It: Clean‑label flavor/color that consumers love, with flexible formats (fresh, frozen, dried, puree).
Commonly Found In: protein bars, granola, yogurt, fruit snacks, beverages
Health Score: 9
Bottom Line: Choose whole raspberries—fresh or frozen—when you want fiber and antioxidant pigments with a small blood‑sugar rise. If birch‑pollen makes raw berries itchy, go with cooked forms; if your gut is sensitive, keep portions modest.
Micronutrients: ["Vitamin C","Manganese","Vitamin K"]
Antioxidants: ["Anthocyanins","Ellagic acid","Ellagitannins"]
Healthier Alternatives: Strawberry, Blueberry, Cherry
Scientific References:This ingredient information is backed by scientific research:
MCT oil
A refined, nearly flavorless oil made of medium-chain triglycerides (mostly C8 and C10) that’s rapidly absorbed and used for quick energy.
Category: Fats & Oils
Subcategory: Plant Oils
Processing Level: 8
Source: Coconuts and palm kernels
Purpose: Neutral, stable oil that delivers quick, easily absorbed fat and carries fat‑soluble flavors or actives.
Manufacturing Method: Fractionate, hydrolyze, distill, re-esterify, deodorize
Why Manufacturers Choose It: It’s flavorless, highly oxidation‑stable, consistent in specs, and supports keto‑style positioning at low cost.
Commonly Found In: protein bars, keto drinks, meal replacements, coffee creamers, sports gels
Health Score: 6
Bottom Line: MCT oil is a highly refined, flavorless fat that gives fast energy and can raise ketones; use it when you want quick fuel, not as your main oil. Keep servings small and pair it with omega‑3/omega‑6 sources, and choose brands that test for 3‑MCPD and glycidyl esters.
Healthier Alternatives: Extra-virgin olive oil, Avocado oil, Coconut oil (virgin)
Scientific References:This ingredient information is backed by scientific research:
Baobab
Powder from the tart, citrusy pulp of the African baobab fruit; naturally high in vitamin C, fiber, and polyphenols.
Category: Fruit
Processing Level: 2
Source: Baobab fruit
Purpose: Tangy fruit powder that adds vitamin C and soluble fiber.
Manufacturing Method: Mechanical separation, mill & sieve
Why Manufacturers Choose It: Clean-label way to add tart flavor, fiber, and vitamin C at low use levels.
Commonly Found In: smoothies;nutrition bars;drink mixes;yogurt;gummies
Health Score: 8
Bottom Line: Baobab is a minimally processed fruit powder that delivers vitamin C and fermentable fiber. Choose unsweetened products and start with small amounts to avoid digestive upset; it may help steady post‑meal glucose, but evidence is still early.
Micronutrients: ["Vitamin C","Potassium","Calcium"]
Antioxidants: ["Procyanidins","Flavonol glycosides","Phenolic acids (chlorogenic)"]
Healthier Alternatives: Apple powder, Citrus fiber, Date powder
Scientific References:This ingredient information is backed by scientific research:
Vanilla extract
A natural flavor made by extracting the aromatic compounds from cured vanilla beans into a water–ethanol solution; used at very low levels to add warm, sweet aroma.
Category: Flavoring
Subcategory: Flavoring
Processing Level: 4
Source: Vanilla orchid beans
Purpose: Natural flavor used to add vanilla aroma and enhance sweetness perception.
Manufacturing Method: Natural extract with industrial purification
Why Manufacturers Choose It: Delivers a familiar, strong flavor at tiny doses with a clear legal standard.
Commonly Found In: Protein bars; cookies; ready-to-drink shakes; breakfast cereals; yogurts
Health Score: 9
Bottom Line: Vanilla extract is a natural flavor that delivers big aroma at tiny doses and has a strong safety record at typical intakes. The main consideration is its alcohol carrier, which is minimal in finished foods but relevant for strict alcohol avoidance.
Micronutrients: []
Antioxidants: []
Healthier Alternatives: Ground vanilla bean (vanilla powder), Vanilla bean paste, Cinnamon
Scientific References:This ingredient information is backed by scientific research:
Sunflower lecithin
A blend of natural phospholipids from sunflower oil that helps oil and water mix, improves texture, and can provide choline (a nutrient).
Category: Additive
Subcategory: Emulsifiers
Processing Level: 6
Source: Sunflower seeds
Purpose: Natural emulsifier used to blend fats and water and improve texture.
Manufacturing Method: Natural extract with industrial purification
Why Manufacturers Choose It: Performs reliably at very low doses, soy‑free, label‑friendly, and cost‑effective.
Commonly Found In: ["Chocolate","Baked goods","Plant milks","Instant mixes","Supplements"]
Health Score: 9
Bottom Line: Sunflower lecithin is a refined emulsifier used in tiny amounts; health risk is low and nutrition added is minimal. If you are minimizing processing aids, note that powdered or de‑oiled forms often involve solvent steps and optional bleaching.
Healthier Alternatives: Egg yolk lecithin, Sunflower oil (as release), Acacia gum
Scientific References:This ingredient information is backed by scientific research:
Monk fruit
A very sweet extract from the Asian gourd Siraitia grosvenorii. Its main sweet compounds, mogrosides (especially mogroside V), provide intense sweetness with virtually no calories.
Category: Additive
Subcategory: Sweeteners
Processing Level: 7
Source: Monk fruit
Purpose: High‑potency sweetener used to replace sugar.
Manufacturing Method: Natural extract with industrial purification
Why Manufacturers Choose It: Delivers intense sweetness with good stability and clean‑label appeal.
Commonly Found In: diet sodas,protein bars,tabletop packets,sugar-free syrups,baked goods
Health Score: 8
Bottom Line: Monk fruit extract is a highly refined, zero‑calorie sweetener that can meaningfully cut added sugar without spiking blood glucose. If you prefer ingredients with longer human safety histories, moderate your intake while EU authorities finish reviewing the purified additive.
Healthier Alternatives: Stevia, Erythritol, Allulose
Scientific References:This ingredient information is backed by scientific research: