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:
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:
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:
Cacao
Powder or liquor from fermented, roasted cacao beans; naturally bitter, rich in flavanols and theobromine.
Category: Cocoa & Chocolate
Subcategory: Cocoa
Processing Level: 2
Source: Seeds of Theobroma cacao
Purpose: Provides chocolate flavor, color, and flavanol antioxidants.
Manufacturing Method: Roast, press, and mill; sometimes alkalized
Why Manufacturers Choose It: Strong consumer appeal and deep chocolate flavor with easy dispersion in dry mixes.
Commonly Found In: protein bars, cocoa drinks, chocolate, bakery, cereals
Health Score: 7
Bottom Line: Cacao powder is a nutrient- and polyphenol‑rich ingredient that can fit a healthy pattern when used without added sugar and fat. For the best profile, choose non‑alkalized, low‑cadmium‑tested cocoa and be mindful of stimulant sensitivity.
Micronutrients: ["Magnesium","Iron","Copper"]
Antioxidants: ["(-)-Epicatechin","Catechin","Procyanidins"]
Healthier Alternatives: Carob powder, Cocoa nibs (minimally processed), Natural (non-alkalized) cocoa
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: