Which food item lacks phytochemicals? Refined sugar and animal products

November 17, 2025 •

5 min read

According to a 2016 study published in Advances in Nutrition, added sugars contribute to a nutrient and energy deficit in the body because they contain no micronutrients. For those asking which food item lacks phytochemicals, the answer points toward refined sugars, ultra-processed foods, and, crucially, animal-based products, as these compounds are exclusively produced by plants.

Quick Summary

This article explores why refined sugars, ultra-processed foods, and animal products contain little to no phytochemicals. It details how processing strips plant-based ingredients of their beneficial compounds. The piece contrasts these empty-calorie foods with nutrient-dense, whole plant foods that are rich in phytochemicals and support overall health.

Key Points

Phytochemicals are Plant-Based: These compounds are found exclusively in fruits, vegetables, whole grains, nuts, and legumes, and are not present in animal products.
Refined Sugars are Phytochemical-Free: The processing of raw sugar into refined products like table sugar and high-fructose corn syrup strips away all beneficial plant compounds, leaving only empty calories.
Animal Products Lack Phytochemicals: Meat, dairy, and eggs, being animal-derived, do not contain phytochemicals, although they offer other essential nutrients.
Processing Destroys Phytochemicals: Ultra-processing of foods, such as refining grains into white flour or extracting oils with heat and chemicals, removes most naturally occurring plant compounds.
Whole Foods are the Best Source: A diverse diet of whole, unprocessed plant foods is the most effective way to ensure a high intake of various phytochemicals and maximize their health benefits.
Look Beyond Vitamins and Minerals: Phytochemicals offer significant health advantages, such as antioxidant and anti-inflammatory effects, that go beyond the basic functions of traditional nutrients.

Understanding Phytochemicals and Their Origins

Phytochemicals are naturally occurring, biologically active compounds found exclusively in plants. The prefix “phyto” itself comes from the Greek word for plant. These compounds serve a variety of functions for the plant, such as protection from environmental threats like viruses and bacteria. When humans consume plants, we benefit from these very same protective properties through our diet. They are not essential for life in the same way that vitamins and minerals are, but extensive research suggests they play a significant role in reducing the risk of chronic diseases through antioxidant, anti-inflammatory, and immune-supportive activities.

Foods rich in phytochemicals include colorful fruits and vegetables, whole grains, nuts, seeds, and legumes. Their presence is often, but not always, associated with a food's vibrant color, aroma, and flavor. Conversely, the food items that lack phytochemicals fall into distinct categories, primarily based on their origin and how they are processed.

The Categories of Foods Devoid of Phytochemicals

1. Refined Sugars and Sweeteners

Refined sugars, such as white table sugar and high-fructose corn syrup, are perhaps the most prominent examples of foods that offer nothing but "empty calories". Extracted and heavily processed from their plant sources (sugar cane or sugar beets), they are stripped of all fiber, vitamins, minerals, and beneficial phytochemicals. The final product is a concentrated, rapidly-metabolized substance with zero nutritional value beyond energy. This contrasts sharply with their raw, unprocessed plant origins, which contain trace nutrients. The refining process, by its very nature, removes every trace of the natural plant compounds. A study found that refined sugar has minimal antioxidant activity, unlike raw cane sugar or molasses which retain some beneficial compounds.

2. Animal-Derived Products

As phytochemicals are plant-based compounds, animal-derived foods are inherently lacking in them. This category includes all types of meat, poultry, fish, eggs, and dairy products. While these foods may offer essential nutrients like protein, fats, and certain vitamins and minerals, they do not contain phytochemicals. There is some evidence that traces of phytochemicals, like carotenoids, may be found in grass-fed animal products due to the animal's diet, but the levels are minimal and not comparable to direct plant consumption. For instance, wild salmon may contain higher omega-3 levels, but a diet rich in fruits, vegetables, and other whole plant foods remains the primary source for a broad spectrum of these beneficial plant compounds.

3. Ultra-Processed and Refined Foods

Many ultra-processed foods are made using ingredients that have been stripped of their original plant matrices. This includes items made from refined white flour, highly refined vegetable oils, and added sugars. Examples are extensive and include packaged cakes, cookies, pastries, instant noodles, sodas, and some ready meals. During processing, the beneficial plant compounds are lost, and what remains is a concoction of refined ingredients, artificial additives, and low nutritional value. Even refined vegetable oils, which start from plant sources like corn or canola, have their phytochemicals either significantly reduced or entirely removed during the extraction and refining processes. Research shows that increased consumption of ultra-processed foods is inversely correlated with the intake of unprocessed foods like fruits, vegetables, and whole grains.

Comparison of Phytochemical Content: High-Phyto vs. Lacking-Phyto


Feature	Plant-Based Whole Foods	Animal-Derived & Refined Foods
Source	Plants, fungi, algae	Animals
Phytochemicals	Rich in a wide variety of bioactive compounds	Inherently lack phytochemicals
Processing	Minimal (washing, chopping) to moderate (cooking)	Heavy processing, refining, or none (meat)
Examples	Berries, broccoli, whole grains, nuts	Refined sugar, white flour, beef, chicken, butter
Fiber Content	Often rich in dietary fiber	Contains no dietary fiber
Nutrient Density	High in vitamins, minerals, and fiber	Nutrients vary; often low in fiber and antioxidants
Health Impact	Associated with lower risk of chronic disease	Excessive intake linked to chronic disease risk

The Role of Processing in Stripping Phytochemicals

Processing is a key factor in determining a food's phytochemical content. Whole foods, like fruits, vegetables, and whole grains, retain their full spectrum of plant compounds. In contrast, industrial processing and refining methods intentionally strip away non-essential components to extend shelf life, change texture, or create a specific flavor profile. This practice, though commercially beneficial, is detrimental to the food's nutritional quality. For instance, creating white flour from whole wheat involves removing the bran and germ, which contain most of the fiber, minerals, and phytochemicals. Similarly, transforming raw sugar cane into white sugar requires a purification process that discards all plant-based compounds. Even non-thermal processing methods, while generally better at preserving some phytochemicals, can still affect their stability and content compared to fresh foods.

Lists of foods that lack or have been stripped of phytochemicals:

Refined Grains: White bread, white pasta, and white rice, which have had the bran and germ removed.
Added Sugars: High-fructose corn syrup, table sugar, and glucose, found in soda, candy, and many desserts.
Highly Processed Oils: Refined canola, sunflower, and corn oils, where the heat and chemical processes destroy many compounds.
Distilled Spirits: After distillation, spirits like vodka, gin, and tequila are essentially ethanol and water, with any phenolic compounds from the original plant material either lost or found in trace amounts.
Processed Snacks: Chips, crackers, and many breakfast cereals that utilize refined flours and sugars and often contain a long list of artificial additives.

Conclusion: Prioritizing Whole, Plant-Based Foods

Understanding which food item lacks phytochemicals provides a clearer picture of dietary choices. Foods that are inherently devoid of these compounds include all animal products, as they are not derived from plants, and highly refined and processed items, which have been stripped of their nutritional integrity. For optimal health, the focus should shift towards prioritizing a diet rich in whole, plant-based foods such as fruits, vegetables, legumes, nuts, and whole grains. These foods offer a diverse and powerful array of phytochemicals that work synergistically to support the body's defense mechanisms against chronic disease. Choosing fresh, minimally processed options is the most effective strategy for maximizing your intake of these beneficial plant compounds.

For more in-depth information on the health benefits of a plant-rich diet, consult authoritative sources like the Harvard T.H. Chan School of Public Health.

Frequently Asked Questions

Most whole, unprocessed plant foods contain a variety of phytochemicals. However, when plants are heavily processed, such as in the case of refined white flour or sugar, the phytochemicals are largely or completely removed.

No, phytochemicals are different from vitamins. While both are important for health, vitamins are essential nutrients required for basic bodily functions, whereas phytochemicals are non-essential compounds that offer additional health benefits, like antioxidant activity.

No, you cannot get phytochemicals from eating meat. Phytochemicals are only found in plants. While some nutrients may pass from a plant-based diet to an animal (e.g., traces of phytochemicals in grass-fed meat), the levels are negligible compared to direct consumption of plant foods.

Ultra-processed foods are created using industrial ingredients and additives, and the manufacturing process strips away the natural, beneficial compounds found in the original plant source. This results in a product with very low nutritional value, including a lack of phytochemicals.

A simple strategy is to 'eat the rainbow,' incorporating a wide variety of colorful fruits and vegetables into your diet. Different colors often indicate different types of phytochemicals, so a diverse range ensures you get a broad spectrum of these compounds.

Distilled spirits like vodka have virtually no phytochemicals after processing. However, beverages like red wine, which is made from fermented grapes, may retain some polyphenols and other plant compounds. The level varies significantly depending on the specific beverage and processing method.

Removing the bran and germ from whole grains to create refined grains like white flour removes the majority of their fiber, minerals, and phytochemicals. This significantly lowers the food's nutritional density and phytochemical content.