Complete Ingredient Details
Cassava
A starchy tropical root (also called yuca or manioc) used whole or milled into flour/starch; naturally contains cyanogenic glycosides that are removed by proper processing.
Category: Roots & Vegetables
Subcategory: Roots
Processing Level: 2
Source: Cassava root
Purpose: Starchy flour providing bulk, binding, and energy.
Manufacturing Method: Peel, detoxify, dry, and mill
Why Manufacturers Choose It: Neutral flavor, gluten-free, and cost-effective.
Commonly Found In: gluten-free mixes; snack bars; chips; tortillas; baked goods
Health Score: 6
Bottom Line: Cassava is a useful gluten‑free base, but its safety hinges on proper detoxification to remove naturally occurring cyanide. Choose reputable, fully processed products and watch portions if you are sensitive to blood sugar spikes.
Micronutrients: ["Vitamin C","Potassium","Thiamine (Vitamin B1)"]
Antioxidants: []
Healthier Alternatives: Sweet potato, Oat flour, Plantain flour
Scientific References:This ingredient information is backed by scientific research:
Brown rice protein
A plant protein powder made from brown rice that boosts protein in shakes, bars, and other foods.
Category: Plant Proteins
Processing Level: 6
Source: Brown rice grain
Purpose: Concentrated plant protein used to raise protein content in foods and beverages.
Manufacturing Method: Protein extracted, filtered, spray-dried
Why Manufacturers Choose It: Provides high protein with a neutral flavor at a competitive cost for vegan formulations.
Commonly Found In: shakes, protein bars, cereals, dairy-free drinks, snacks
Health Score: 7
Bottom Line: A practical vegan protein that performs well for most adults; the main watch‑outs are arsenic testing and lysine balance. Choose tested products and consider blending with lysine‑rich proteins.
Micronutrients: ["Iron","Magnesium","Phosphorus"]
Antioxidants: []
Healthier Alternatives: Hemp seeds (ground), Pumpkin seeds (ground), Chickpea flour
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:
Almond
Edible seed of the almond tree (Prunus dulcis); nutrient-dense, rich in healthy fats, vitamin E, fiber, and plant protein.
Category: Nuts & Seeds
Subcategory: Nuts
Processing Level: 2
Source: Almond tree seeds
Purpose: Whole-food nut that provides unsaturated fats, vitamin E, fiber, and some protein.
Manufacturing Method: Harvested, shelled, pasteurized, then cut or ground
Why Manufacturers Choose It: Recognizable “healthy” image plus crunch and versatile formats.
Commonly Found In: ["Protein bars","Nut butters","Trail mixes","Granola","Baked goods"]
Health Score: 8
Bottom Line: A nutrient‑dense whole food that supports heart health and provides vitamin E, fiber, and plant protein. For most people, the main cautions are oxalates (if you are stone‑prone) and standard food‑safety issues managed by pasteurization and testing.
Micronutrients: ["Vitamin E","Magnesium","Manganese"]
Antioxidants: ["Proanthocyanidins","Flavonoids","Phenolic acids"]
Healthier Alternatives: Sunflower seed, Pumpkin seed, Peanut
Scientific References:This ingredient information is backed by scientific research:
Cane sugar
Crystallized sucrose made from sugarcane; a common caloric sweetener that provides quick energy and sweetness.
Category: Sugar
Subcategory: Sugars
Processing Level: 4
Source: Sugarcane stalks
Purpose: Caloric sweetener that provides sweetness and quick energy.
Manufacturing Method: Crush, clarify, evaporate, crystallize, refine
Why Manufacturers Choose It: Low cost, consistent 1:1 sweetness, and wide availability.
Commonly Found In: protein bars, cereals, cookies, sauces, drinks
Health Score: 3
Bottom Line: Refined cane sugar is pure sucrose that delivers sweetness and quick energy but little else. Keep intake low and infrequent per WHO advice to limit blood-sugar spikes, extra calories, and tooth decay.
Healthier Alternatives: Honey, Maple syrup, Date paste
Scientific References:This ingredient information is backed by scientific research:
RSPO-certified palm oil
Palm oil from oil-palm fruit that is certified under RSPO standards to reduce deforestation, protect high-value forests/peat, and ensure better labor practices.
Category: Fats & Oils
Subcategory: Plant Fats
Processing Level: 6
Source: Oil palm fruit
Purpose: Stable plant fat used for structure, clean melt, and long shelf life without hydrogenation.
Manufacturing Method: Mechanical press, then refine & fractionate
Why Manufacturers Choose It: Reliable, cost‑effective solid fat with neutral taste and strong certification options for sustainability claims.
Commonly Found In: granola bars, cookies, fillings, coatings, spreads
Health Score: 5
Bottom Line: RSPO‑certified palm oil is a refined, mostly solid fat; nutritionally, the key issue is its saturated fat, so favor products that use more unsaturated oils and treat palm‑based items as occasional. If you choose it, look for RSPO Identity Preserved or Segregated supply chains and brands that minimize refining contaminants.
Micronutrients: ["Vitamin E","Vitamin A (provitamin carotenoids)","Phytosterols"]
Antioxidants: ["Carotenoids","Coenzyme Q10 (Ubiquinone)","Phenolic compounds"]
Healthier Alternatives: High-oleic sunflower oil, Cocoa butter, Shea butter
Scientific References:This ingredient information is backed by scientific research:
Coffee
Roasted and ground coffee beans or their extracts used for flavor and mild stimulation (caffeine) in foods like bars and beverages.
Category: Other
Processing Level: 3
Source: Coffea arabica or robusta beans
Purpose: Adds coffee flavor and caffeine for alertness.
Manufacturing Method: Roasted bean or purified extract
Why Manufacturers Choose It: Delivers familiar flavor and reliable caffeine at very low inclusion levels.
Commonly Found In: ["protein bars","RTD shakes","energy drinks","granola","ice cream"]
Health Score: 7
Bottom Line: Coffee adds distinctive flavor and caffeine. For most adults, moderate intake fits a healthy pattern, but manage dose and timing—especially if you’re sensitive or pregnant.
Micronutrients: ["Potassium","Magnesium","Niacin (Vitamin B3)"]
Antioxidants: ["Chlorogenic acids","Melanoidins","Trigonelline"]
Healthier Alternatives: Cocoa powder, Chicory root (roasted), Roasted barley
Scientific References:This ingredient information is backed by scientific research:
Medium-chain triglycerides (MCT oil)
A refined, neutral-tasting oil made mostly of the medium-chain fats C8 (caprylic) and C10 (capric) that are rapidly absorbed and used for energy.
Category: Fats & Oils
Subcategory: Plant Oils
Processing Level: 8
Source: Coconut or palm kernel oil
Purpose: Neutral, fast-absorbed fat and carrier oil.
Manufacturing Method: Fractionate, hydrolyze, re-esterify, deodorize
Why Manufacturers Choose It: It’s tasteless, stable, flows when cold, and carries flavors and fat‑soluble nutrients reliably.
Commonly Found In: protein bars, meal shakes, keto snacks, creamers, infant formula
Health Score: 7
Bottom Line: MCT oil is a safe, neutral, quick‑energy fat for most people when used in small, split doses—and it should complement, not replace, other oils.
Micronutrients: []
Antioxidants: []
Healthier Alternatives: Coconut oil (unrefined), Olive oil (light/refined), Avocado oil
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: