As much as you would like to eat “Whole Foods” all the time, chances are you’ll find yourself picking up a convenient food item in a package, box or can every once in a while. Don’t get enticed by foods promoting “natural” on the front label, instead head straight for the “Nutrition Facts Label” and the “Ingredients List” where you’ll learn the truth about what’s in the food you’re about to consume. You may need to put it back and find a healthier option. Looking for ingredients you should avoid is just as important as those you should include. Here are 5 ingredients that should immediately make you stop and put that food right back on the shelf.
High Fructose Corn Syrup (HFCS) and added sugar. According to the American Heart Association (AHA), sugar consumed in excess, whether coming from HFCS or added sugar, will exceed a person’s calorie limit putting them at risk for obesity, heart disease, diabetes, and certain cancers. Products using HFCS or added sugars generally are not going to be the most nutritious for you to eat and probably higher in the wrong kinds of fat like trans-fats or saturated fats. The AHA recommends keeping sugar to no more than 100 calories (25 g) per day for women and 150 calories (37 g) per day for men.
Partially or fully hydrogenated fats. Trans-fats are a harmful byproduct from the hydrogenation process and significantly increase your risk of elevated blood lipids, heart disease and inflammation in your body. Even at a very low level of consumption they can have a negative impact on your body. You should eat zero grams per day. These can be found in the ingredients list as partially or fully hydrogenated vegetable oils and vegetable shortening.
Artificial Colors and Dyes. Some studies suggest a link between consumption of artificial colors and dyes and ADHD and hyperactivity. More research needs to be done in this area however. Other studies have suggested links to bladder cancer, brain cancer and other types of cancers. These chemicals appear to act as carcinogens in the body. Examples that should be avoided are Blue 1 and 2, Citrus Red 2, Green 3, Red 40, Yellow 5 and 6.
Artificial Sweeteners. A 2013 study showed that both sugar sweetened products and artificial sweetened products were linked with an increased risk of developing Type 2 diabetes. However, more research is needed to prove a causal link. Another study examined over 3,000 participants over a 7 to 8 year period that were drinking artificially sweetened drinks and found a 47% increase in weight gain. There is also concern that artificial sweeteners affect the brain in a negative way leaving people hungry and craving sweets.
Sodium Nitrite and Sodium Nitrate. These compounds are found in processed meats to preserve them. When in meats they are converted to nitrosamines which increase your risk of certain types of cancers. Cooking meats with nitrates increases the formation of nitrosamines making it more harmful to your body.
Look for these 5 ingredients and if you find them in the food you’re interested in then put it back on the shelf and make a healthier choice.
By Vincent Alvarez, RD, NSCA-CPT