In today’s fast-paced world, it’s easy to overlook the significance of why it is important to read food labels. Here is a link to information on how to read food labels. However, taking the time to understand the ingredients in the foods we consume can make a significant difference in our overall health and well-being. This blog post aims to highlight the importance of reading labels and focuses on several hazardous ingredients to avoid. Obviously, I am unable to name every single one, but here is a good list to start with. By being informed, we can make healthier choices and prioritize our well-being.
High-Fructose Corn Syrup (HFCS):
- Hazard: High-fructose corn syrup is a common sweetener found in many processed foods and beverages. It has been linked to numerous health issues, including obesity, type 2 diabetes, and heart disease. HFCS may also lead to increased insulin resistance and contribute to liver problems.
- Alternative: Look for products sweetened with natural sweeteners like honey, maple syrup, or stevia. Opt for whole fruits as a healthier, natural source of sweetness.
Trans Fats:
- Hazard: Trans fats are artificially created fats through the process of hydrogenation, commonly found in fried and processed foods. They raise LDL cholesterol levels (bad cholesterol) and decrease HDL cholesterol (good cholesterol), leading to an increased risk of heart disease, stroke, and inflammation.
- Alternative: Choose products with no trans fats and look for healthy fats like those found in avocados, nuts, and olive oil.
Artificial Food Colorings/dyes:
- Hazard: Artificial food colorings, such as Red 40, Yellow 5, and Blue 1, are added to enhance the visual appeal of processed foods. These synthetic dyes have been associated with hyperactivity in children, allergic reactions, and potential carcinogenic effects.
- Alternative: Opt for foods colored naturally, using ingredients like beet juice, turmeric, or spirulina extract.
Sodium Nitrite and Nitrates:
- Hazard: These additives are commonly used to preserve and enhance the color of processed meats like bacon, sausages, and deli meats. When ingested, sodium nitrite can react with amino acids to form harmful compounds called nitrosamines, which are known carcinogens and linked to various cancers.
- Alternative: Choose nitrate-free and uncured versions of processed meats or switch to leaner protein sources like grilled chicken or turkey.
Monosodium Glutamate (MSG):
- Hazard: MSG is a flavor enhancer commonly found in processed and restaurant foods. While some people may be more sensitive to its effects, it can cause symptoms such as headaches, dizziness, and nausea in susceptible individuals. Long-term consumption of MSG has been associated with potential nerve and brain health issues.
- Alternative: Look for products labeled as “MSG-free” or choose natural herbs and spices to add flavor to your dishes.
Carrageenan:
- Hazard: Carrageenan is a common additive used as a thickener and stabilizer in many processed foods and beverages. It has been associated with gastrointestinal inflammation and digestive issues, potentially contributing to conditions like irritable bowel syndrome (IBS).
- Alternative: Look for products with natural thickeners like agar-agar, arrowroot, or guar gum.
BHT (Butylated Hydroxytoluene):
- Hazard: BHT is a synthetic antioxidant added to prevent fats and oils from going rancid. Studies have linked BHT to potential carcinogenic effects and adverse effects on liver health when consumed in large quantities.
- Alternative: Choose products preserved with natural antioxidants like vitamin E (tocopherol) or rosemary extract.
Soy Lecithin and Soybean Oil:
- Hazard: While soy itself can be a nutritious component of the diet for some individuals, soy lecithin and soybean oil are often derived from genetically modified sources. They may also be highly processed and contain trace amounts of harmful solvents. Additionally, some people may have soy allergies or sensitivities.
- Alternative: Opt for products that use non-GMO sunflower lecithin or alternative oils like olive oil, coconut oil, or avocado oil.
Vegetable Oil (Partially Hydrogenated):
- Hazard: Partially hydrogenated vegetable oils contain trans fats and are high in omega-6 fatty acids. It is said that eating too much omega-6 can lead to increased inflammation in the body and potentially contribute to disease. Hydrogenated oils are oils that have had hydrogen added to them to make them less likely to spoil. The difference between partially hydrogenated and fully hydrogenated fats is that the partial hydrogenation creates trans-fats, while fully hydrogenated, the oil returns to a “zero trans-fat” level.
- Alternative: Choose products that use healthier oils like extra virgin olive oil, avocado oil, and coconut oil. For cooking you can also use grassfed tallow and butter as well as healthier options.
Brominated Vegetable Oil
- Hazard: Brominated vegetable oil contains bromine. Bromine makes the oil more dense than water, which allows it to remain mixed with the other water-based ingredients in beverages. The study shows that bromide can react with fats, resulting in bromide accumulation in tissues stored in the body. New research suggests that bromide can accumulate in the body tissues and can cause organs and tissues, including the thyroid, to accumulate bromide at potentially harmful levels.
- Alternative: You may find brominated vegetable oil (BVO) in citrus-flavored soda, citrus-flavored sports drinks, energy drinks, fruit-flavored syrups and some baked goods. This ingredient is currently being evaluated by the FDA on whether or not it should be allowed for use. If banned, then this will have to be removed from all products that use it. In the meantime just try to avoid these types of drinks. There are many healthier options out there.
Potassium Bromate
- Hazard: Potassium bromate is a synthetic chemical additive commonly used to help strengthen dough and enhance the texture of baked goods. It’s often added to bread, rolls and other baked goods to make them rise higher and have a more uniform texture. It is classified as a possible human carcinogen by the International Agency for Research on Cancer, meaning it may increase cancer risk in humans. It may also act as a free radical, causing oxidative damage in lab studies with human liver and intestinal cells. Studies have shown many baked breads contain unsafe levels of potassium bromate. This ingredient is banned in multiple countries.
- Alternative: The best option would be to bake your own goods at home. If this is not an option for you then try to buy brands that do not contain this ingredient such as buying organic.
Modified Corn Starch:
- Hazard: Modified corn starch is a processed form of starch that may be genetically modified and could lead to blood sugar spikes in some individuals.
- Alternative: Look for products that use organic or non-GMO cornstarch or consider alternatives like arrowroot or tapioca starch.
Artificial Flavors/Natural Flavors:
- Hazard: Artificial flavors are chemically created additives that imitate natural flavors, but lack the complexity and health benefits of real ingredients. Some artificial flavors may be derived from questionable sources and could cause adverse reactions in sensitive individuals. This also goes for the term “Natural Flavors”. When you see this listed, this doesn’t actually mean the ingredients are natural contrary to what these companies want you to believe. This term is used as an umbrella term that can include over 3,000 synthetic ingredients. It’s a loop hole they use for marketing to try to trick people into believing it’s a healthier option.
- Alternative: Choose products flavored with actual natural ingredients like herbs, spices, and real fruit extracts.
Potassium Sorbate and Sodium Benzoate:
- Hazard: These are synthetic preservatives commonly used to extend the shelf life of various food products. In some people, they may cause allergic reactions and have been linked to potential health issues, including DNA damage.
- Alternative: Opt for products preserved with natural preservatives like vinegar, citric acid, or vitamin C (ascorbic acid).
Polysorbate 60 or 80:
- Hazard: Polysorbates are emulsifiers that help mix water and oil in processed foods. High intake of polysorbates may lead to inflammation and gut disturbances.
- Alternative: Choose products that use natural emulsifiers like lecithin or gum arabic.
Sucralose:
- Hazard: Sucralose is an artificial sweetener found in many low-calorie or sugar-free products. Generally, it is considered safe in moderation. However, some studies suggest that it may negatively impact gut health and alter glucose metabolism.
- Alternative: Use natural sweeteners like stevia, monk fruit extract, or small amounts of raw honey or maple syrup.
Propylene Glycol:
- Hazard: Propylene glycol is a synthetic compound used in some processed foods to maintain moisture. In large amounts, it may cause allergic reactions and digestive issues.
- Alternative: Choose products that use vegetable glycerin as a more natural alternative.
Dextrose:
- Hazard: Dextrose is a simple sugar often derived from genetically modified corn and is used as a sweetener and filler in various products. Excessive consumption of dextrose can lead to blood sugar spikes and contribute to insulin resistance.
- Alternative: Look for products with lower added sugars or natural sweeteners like those mentioned earlier.
GMO and Bioengineered Food Ingredients:
- Hazard: Genetically modified organisms (GMOs) are plants or animals whose DNA has been altered through genetic engineering techniques. While GMOs are considered safe for consumption by regulatory authorities there are still concerns that remain. GMO crops are often engineered to be resistant to herbicides or pests, which can lead to increased use of chemical pesticides and herbicides on the crops. There are also concerns about potential long-term health effects and environmental impacts.
- Alternative: Look for products labeled as “Non-GMO” or “GMO-free.” Choose organic products to avoid GMOs as organic certification prohibits the use of genetically engineered ingredients.
Caramel Coloring:
- Hazard: Caramel coloring is a common food additive used to enhance the color of various processed foods and beverages. It is produced by heating sugar in the presence of acids or alkalis. The manufacturing process can result in the formation of certain compounds, such as 4-methylimidazole (4-MEI), which is a potential carcinogen.
- Alternative: Look for products that use natural food colorings derived from ingredients like beet juice, turmeric, or annatto.
To sum things up.
Being aware of harmful ingredients in foods by reading the labels empowers us to make healthier choices for ourselves and our families. By avoiding things with the ingredients listed above by seeking out non-GMO and organic options, individuals can reduce their exposure to genetically modified and harmful ingredients and potentially contribute to more sustainable and environmentally friendly agricultural practices. As always, staying informed about food ingredients empowers us to prioritize our health and well-being through the foods we choose to consume. With all they being said, know that this is not an all inclusive list, but these are the most common ingredients to watch for.
