Ingredients to Avoid
It comes as no surprise that the food in America is filled with so many additives and harmful ingredients - but navigating all of them can be so overwhelming.
When I don’t know what an ingredient is on a label - I pull out my phone and search “dangers of - or harmful effects of - (insert ingredient).” That will pull up a quick search and I’m usually able to navigate if it’s okay or not from there.
Since we’ve been navigating labels for quite some time, I’m going to share the ingredients that are worth looking into:
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Artificial food dyes are made from petroleum. They are widely used in the food and pharmaceutical industries to increase the appeal and acceptability of their products.
Artificial food dyes are linked to behavioral issues among other things. Red #3 has been shown to cause cancer in animals and there is evidence that several other dyes also are carcinogenic. Three dyes (Red 40, Yellow 5, and Yellow 6) have been found to be contaminated with benzidine or other carcinogens. At least four dyes (Blue 1, Red 40, Yellow 5, and Yellow 6) cause hypersensitivity reactions.
Instead of using artificial food dyes, you can use dyes from plants and vegetables to create fun colors. Artificial food dyes are made from petroleum. They are widely used in the food and pharmaceutical industries to increase the appeal and acceptability of their products.
Artificial food dyes are linked to behavioral issues among other things. Red #3 has been shown to cause cancer in animals and there is evidence that several other dyes also are carcinogenic. Three dyes (Red 40, Yellow 5, and Yellow 6) have been found to be contaminated with benzidine or other carcinogens. At least four dyes (Blue 1, Red 40, Yellow 5, and Yellow 6) cause hypersensitivity reactions.
Instead of using artificial food dyes, you can use dyes from plants and vegetables to create fun colors.
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TBHQ is a common antioxidant that prevents fat oxidation. Oxidation can cause the foods to lose flavor, change color and deplete their nutritional value. Since oxidation can lead to fats turning rancid, TBHQ can also help increase shelf life and reduce the amount of food waste from food spoilage.
According to the National Library of Medicine (NLM), cases of vision disturbances have been reported when humans consume TBHQ. This organization also cites studies that have found TBHQ to cause liver enlargement, neurotoxic effects, convulsions, and paralysis in laboratory animals.
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When it comes to sugar, we try to sweeten with honey, maple syrup or fruits. Artificial sweeteners come with their own problems and refined sugars aren’t great for your body. There are times when we have organic cane sugar added into something or coconut sugar etc, but overall - we are big on not adding sugars unless we are having a special treat (remember, 80/20 lifestyle over here). You can see the blog on navigating sugar and all of it’s hidden names in this month’s deep dive.)
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Carrageenan is an additive used to thicken, emulsify, and preserve foods and drinks. It can induce inflammation and lead to chronic illnesses such as diabetes, digestive disorders, heart diseases, neurological disorders and even something as serious as cancer. Because carrageenan does not have any nutritional value, it does no harm to eliminate it from your diet.
Depending on which foods you're using, egg yolks can often be substituted for thickening dairy products and arrowroot powder, tapioca powder and potato starch can be used for thickening sauces.
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Seed oils are inflammatory by nature. Vegetable oils, such as those from soy, corn, sunflower, canola, etc. are rich in linoleic acid (LA), an omega-6 fatty acid. Excess consumption of omega-6s can trigger the body to produce pro-inflammatory chemicals, and the American diet tends to be very high in omega-6s.
Instead of using seed oils, try using tallow, lard or butter.
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Monosodium glutamate (MSG) is a flavor enhancer often added to restaurant foods, canned vegetables, soups, deli meats and other foods.
MSG has been shown to cause lesions on the brain especially in children. These lesions cause cognitive, endocrinological and emotional abnormalities. In children, excess glutamate affects the growth cones on neurons.
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Both natural and artificial flavors are synthesized in laboratories, but artificial flavors come from petroleum and other inedible substances, while “natural flavor” can refer to anything that comes from a spice, fruit or fruit juice, vegetable or vegetable juice, edible yeast, herb, bark, bud, root, leaf, etc.
Artificial flavors trick our brains into believing that we are getting nutrients from the foods we are eating, but oftentimes they lack in real vitamins, minerals, and other essential nutrients.
Government regulations define natural flavors as those that derive their aroma or flavor chemicals from plant or animal sources, including fruit, meat, fish, spices, herbs, roots, leaves, buds or bark that are distilled, fermented or otherwise manipulated in a lab.
Foods with natural flavors added are typically filled with harmful chemicals that fall under the umbrella term of “natural flavors” and are also often higher in calories and sodium and taste better making them addictive and resulting in unhealthy cravings and diets.
Instead of natural or artificial flavors, you can use extracts or fruits to flavor.
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Sodium nitrate (and its cousin additive sodium nitrite) is a common preservative used in cured meat products including bacon, deli meat, and jerky. It has been linked to the development of heart disease and diabetes. This additive has been cut out from some foods due to these concerns.
While sodium nitrite is an effective preservative, it also has some drawbacks. The most serious concern is that it can form cancer-causing compounds called nitrosamines. These nitrosamines can be formed when sodium nitrite reacts with certain proteins in meat.
Instead of curing in sodium nitrate, some choose to alternatively-cure meat products using sea salt, evaporated cane juice, raw or turbinado sugar, lactic acid starter culture, and natural favorings, such as celery juice, celery juice concentrate or vegetable juice powder.
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Guar gum (also sometimes called gellan gum) is a common powdered product used to stabilize, emulsify and thicken the texture of certain foods.
Guar gum impacts the gut microbiota activity and colonic immune response and increases susceptibility to colonic inflammation.
Instead of using guar gum to thicken foods, try arrowroot powder, tapioca powder or potato starch.
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Sodium benzoate is a preservative added to some sodas, packaged foods, and personal care products to prolong shelf life.
Studies suggest that sodium benzoate may increase your risk of inflammation, oxidative stress, obesity, ADHD, and allergies. It may also convert to benzene, a potential carcinogen, but the low levels found in beverages are deemed safe.