Ms. Nasim Ara 20-02-2016 Consult
When you find a packaged food in the supermarket with a long list of ingredients on the label, just set it back on the shelf and look for a simpler version of the food. (We're talking here about the "Ingredients" part of the label. "Nutrition Facts" is another part and more about that later.) The alarming truth is, many of those ingredients are various kinds of sugars and chemical additives, and they're not put there for you - they're there to benefit the company that processes the food. They "enhance" the looks, taste, or shelf life - which is all about marketing and shipping and not at all about your health. Most additives aren't known to be harmful (although the health effects of some are still open to question), but they aren't about nutrition or taste as nature intended taste to be. In fact, one of their main purposes is to make up for a lack of those things. So check the list of ingredients every time.
Decoding ingredient lists and food labels is a science most of us are unfamiliar with. To help lessen the confusion, I've created a food labels translated guide, hoping to simplify the nutritional scope into more understandable measures.
Here are 10 alarming ingredients you avoid as often as possible:
Aspartame: One of the most commonly used artificial sweeteners, and also referred to as a man-made poison. Aspartame is also an excitotoxin, like MSG, causing headaches, dizziness, blurry vision and gastrointestinal damage. Research shows this "safe" and popular additive can destroy your immune system by consistent consumption. Some say it is like digesting an insecticide, and many researchers conclude that aspartame is one of the most dangerous FDA approved substances available to consumers. Aspartame is found in NutraSweet, Equal, Canderel, Spoonful, Natrataste, AminoSweet and many others. Swap your dangerous sweeteners with the natural Stevia drops.
Monosodium Glutamate (MSG): MSG is found in processed foods like salad dressings, low-fat yogurt, canned meats, frozen meals, potato chips, canned soups and some flavoured crackers. MSG is a dangerous ingredient as it's known as an excitotoxin, a neurotoxic chemical additive that harms nerve cells by overexciting them. Consuming MSG regularly damages and even destroys a large number of brain cells and can lead to serious health problems, including neurological disorders. Also, consistent consumption of MSG is linked to appetite stimulation and weight gain/obesity.
Refined Vegetable Oil (soybean oil, corn oil, safflower oil, canola oil and peanut oil): Refined vegetable oils are made by elaborate mechanical and chemical processes to derive the oil from the seeds. The refining process contains chemical solvents, extremely high temperatures, deodorization, and bleaching, which removes the natural vitamins and minerals from the seeds. Also, most vegetable oils are hydrogenated, meaning the mechanical process creates trans fatty acids which are known to contribute to heart disease and some cancers. Refined Vegetable Oil is found in most processed foods such as crackers, granola bars, baked goods, and standard cooking oils and margarine. Coconut oil is a healthier alternative.
High Fructose Corn Syrup (AKA corn sugar, glucose/fructose syrup, fruit fructose): Mostly all HFCS is made from genetically-modified corn, and is the number one source of caloric consumption in the diet. It has been directly linked to weight gain and the development of diabetes. If this isn't enough to scare people away from this harmful ingredient, HFCS is also a major contributing factor to cardiovascular disease, arthritis, and insulin resistance (the causing agent of Type 2 Diabetes) and high blood pressure. HFCS is found in soda, salad dressings, breads, cereals, yogurt, soups, lunch meats, pizza sauce and condiments.
Sodium Nitrite and Sodium Nitrate: Both of these chemicals are used to preserve meats. When added to meats, the nitrates are converted into nitrosamines. Nitrosamines are strongly associated with an increased risk of cancer. Get The Skinny: The World Cancer Research Fund expressed that eating 1.8 ounces of processed meat (lunch meat) every day increases your risk of cancer by 20%. Nitrates are found in cured meats, ham, bacon, corned beef and hot dogs, pate, pickled pig's feet, canned meat, smoked salmon, dried fish and jerky.
Potassium Bromate ("Enriched Flour"): This ingredient is used as an additive in foods to increase the volume in some breads, rolls and flours. It has been shown to cause cancer in animals and is banned in Canada and several other countries. In some states, a cancer warning is used on the label, and the FDA has asked bakers to "voluntarily" stop using it. Enriched flour is the equivalent to putting pure starch in your system (keep in mind that when added with water, starch turns into a paste.. think of how your body tries to digest that!) Your body reacts to enriched flour the same way it reacts to pure sugar, by going on sugar highs and lows. Enriched flour is found in most commercial baked goods, including Wonder Bread, Sunbeam, some Home Pride products and flour.
Agave Nectar: Another highly processed sweetener. Agave Nectar contains the highest amount of fructose among all commercial sweeteners. Fructose is mainly broken down in the liver and then converted to fat. Stay away from it!
Table Salt: First, let's clarify a huge misconception. Salt is not equal to Sodium. Salt is a chemical. Salt is man-made. Salt is not a natural element that digests properly or does anything nutritious for our bodies. It is true that our bodies need sodium, but sodium and salt are completely different. Most salts sold in commercial supermarkets contain over 30 synthetic chemicals. Additionally, salt is bleached. Salt's toxicity levels are so high, it drastically increases blood pressure, causes fluid retention by absorbing water and other fluids in the body (causes gout), taxes the liver and kidneys and causes obesity. Get rid of table salt and add Himalayan Salt. Himalayan Salt is the purest form of salt and is not contaminated with any toxic ingredients. This salt is actually good for your body as it provides the nutrients your body needs.
Margarine: Margarine and other hydrogenated oils are packed with trans-fatty acids which is the main cause of coronary and heart disease and other chronic illnesses. While substituting butter with margarine was a health fad that plateaued fast, make the healthy swap back to butter.
Low-Fat & Fat-Free Products: Another health fad that has been scrutinized is the low-fat diet. Low-fat negatively effects our bodies because producers add more sugar and preservatives to keep the full-fat taste. Plus, all fat isn't scary! People need good fat for many reasons: it helps most organs function correctly, benefits the skin, is needed so your body can absorb the fat-soluble vitamins A, S, E, and K, helps produce endorphins, etc. This list is not meant to overwhelm or terrify you as a consumer. Once educated, it is actually easy to make these healthy swaps. Not only are they nutritious and whole, they are satisfying and delicious!
Instead of enriched flour, try: rye flour, oat flour, almond meal, almond flour, millet flour, quinoa flour, brown rice flour, whole wheat flour, and whole grain wheat products (bread, rolls, etc.) *NOTE: Many people have a tolerance issue with wheat products caused by food allergies and sensitivities. If you experience discomfort or physical reactions to wheat, try gluten-free products instead. Instead of refined vegetable oil, try coconut oil.