Natural vs Ultra‑Processed: How to Read Snack Labels in 30 Seconds

If the label needs a dictionary (or worse, a scientist to decode it) -  it’s probably not food.

UK snack aisles are packed with “healthy” bars hiding ultra‑processed ingredients: seed oils, sugar alcohols, emulsifiers, flavours. This guide gives you a rapid system to spot natural foods that support real performance, and avoid the rest.

Read a food label in 30 seconds

• Ingredients
  • ≤10 and recognisable.
  • You shouldn't need a dictionary or a scientist to decipher the ingredients.
     
• Protein source 
  • Whole foods (beef, eggs, dairy) rather than just isolates.
  • Whey/pea/hemp isolates aren't bad, and are great for quick fixes on the go, but use sparingly.
    
• No seed oils (sunflower/rapeseed/soybean), no gums (xanthan/guar), no polyols (maltitol/erythritol).
  
  
• Sugar
  • ≤5–6g per serving;
  • Avoid artificial sweeteners where possible.
    
    
• Calories‑to‑protein
  • ≤10:1 calories should come from complex sources like protein, carbohydrates or fats, not fillers, gums & sugars.

Read more in‑depth: The Power of Real Food →

Related deep dive: What’s the Healthiest Protein Bar in the UK? →

Why this matters (beyond macros)

Gut stability: Emulsifiers and polyols can cause bloating—bad news before training/meetings.

Inflammation: Seed oils and additives can increase inflammatory load and fatigue.

Satiety: Whole‑food proteins are more satiating and micronutrient‑dense.

Related deep dive: 7 Foods to improve gut health →

Real‑world swaps

• Granola bar → Roam bar (18–20g protein, ~166 kcal, zero sugar).
• Protein cookie → Greek yoghurt + berries.
• Flavoured crisps → Roasted chickpeas/edamame.

The Roam difference

• 100% grass‑fed EU beef (Germany & Netherlands)
• Zero sugar, zero seed oils, no gums
• 18–20g complete protein per bar; 12–14g per bite pouch