You know the main purpose of food labels is to sell the product to the consumer, not tell you what's in it, right? Food manufacturers spend billions on marketing and advertising trying to get you to buy and eat their products. The ingredient list on food labels is the most important information on the package. This is where you find out what's really in the product and how healthy it is. But in order to understand the healthfulness of the product, you have to know how to read and interpret the ingredients and nutrition information on food labels. You may be shocked to find out what's really in the foods you and your family are eating. The list is long, but I promise you it's worth the read.
PARTIALLY HYDROGENATED OIL: Hydrogenation is the process of heating an oil and passing hydrogen through it in order to harden it. It prolongs the shelf life of many food products - even some in your health food section, so read the labels carefully. Hydrogenated oils contain high amounts of trans fats, which are extremely bad for your cholesterol, and should be avoided completely.
HIGH FRUCTOSE CORN SYRUP: A liquid sweetener that is similar to table sugar (sucrose), however, thought to be more dangerous because of the way it is processed. HFCS is the most common found added sweetener found in processed foods and beverages.
SUCRALOSE (Splenda), ASPARTAME (Equal, NutraSweet), SACCHARIN (Sweet'N Low, Sugar Twin, NEOTAME, ACESULFAME POTASSIUM (Sunett, Sweet One): These artificial sweeteners are widely used in processed products like baked goods, soft drinks, powdered drink mixes, candy, puddings, canned foods, jarred fruit spreads, dairy products, and scores of other foods and beverages.
POLYDEXTROSE: A chemically created food ingredient which is commonly used as a sugar, starch and fat replacement in foods such as cakes, candies, breakfast cereals, salad dressings and frozen desserts.
SUGAR ALCOHOLS (Erythritol, Hydrogenated starch hydrolysates, Isomalt, Lactitol, Maltitol, Mannitol, Sorbitol, Xylitol, Pure Via, Truvia): Sugar alcohols are used in a wide range of products, including baked goods, frozen foods, chocolate, candy, chewing gum, toothpaste and mouthwash. Sugar alcohols are often combined with artificial sweeteners in products to enhance sweetness.
NATURAL SWEETENERS (Agave Nectar, Date sugar, Grape juice concentrate, Honey, Maple sugar, Maple syrup, and Molasses): All often promoted as healthier options to other sugar subsitutes, these "natural" sweetners are still processed and refined.
*There is just no health advantage to consuming added sugars of any kind, and doing so can lead to a long list of health problems including tooth decay, poor nutrition, weight gain and increased triglycerides, which increases risk of heart attack. If you choose to consume any added sugars, moderation is key. Women should consume no more than 100 calories a day from any added sugar source (that's about 6 teaspoons), and men, no more than 150 calories (9 teaspoons).
MONO and DIGLYCERIDES: Simply put, these are fats made from soybean, cottonseed, sunflower, or palm oils. They act as emulsifiers to provide a consistent texture and prevent separation in foods, and as stabilizers, which improve the consistancy of foods. They are used in most baked products to keep them from getting stale, and in ice cream and other processed foods, including margarine, instant potatoes, and chewing gum.
SILICON DIOXIDE: A synthetic additive primarily used mostly in powdered foods to prevent the ingredients from binding together. You'll often find this ingredient in packaged foods such as mashed potato and rice mixes, soups, cereals, spices and seasonings.
XANTHAN GUM: Used most commonly as a food thickening agent and stabalizer, to keep ingredients from separating. Foods like salad dressings and sauces, egg substitutes, ice cream and other frozen foods and drinks will have Xanthan Gum on their list of ingredients.
ENRICHED WHEAT FLOUR: This sounds like a good one, right? After all, it says "enriched", and it's wheat. Actually, it's white flour. The bran and the germ portion of the whole wheat, which are rich in vitamins and minerals, have been refined out. To compensate for refining out approximately 20 nutrients, they add back 4 synthetic nutrients, niacin, reduced iron, thiamine mononitrate, and riboflavin.
BLEACHED FLOUR: This flour has also been stripped of all it's natural, whole-grain nutrients. Then it's milled and bleached with chemicals like calcium peroxide and chlorine.
CALCIUM PEROXIDE: Peroxide. Yes, the same stuff you may have put in your hair to make it blonde back in the day. Peroxide is an agent that is used to bleach flour white, and improve the strength and texture of it.
FOOD COLORING: A powder or liquid substance that is added to food or drink to change it's color. Studies in recent years have suggested that artificial food coloring might exacerbate attention deficit disorder in children. Specifically, Yellow No. 5, Red No. 40, Blue No. 1, Blue No. 2, Green No. 3, Orange B, Red No. 3, and Yellow No. 6.
MONOSODIUM GLUTAMINE (MSG): A flavor enhancer that is commonly used in Chinese food, processed meats, canned vegetables and soups. MSG has been linked to side effects such as nausea, headache, flushing, sweating, facial pressure or tightness, numbness, tingling or burning in face, neck and other areas, heart palpitations, chest pain and overall weakness.
DISODIUM GUANYLATE: Another flavor enhancer, simliar to MSG. Disodium Guanylate is produced from dried fish or seaweed and is often added to canned vegeatables, instant soups and meals, cured meats, potato chips and other packaged snacks.
SODIUM BENZOATE: A chemically produced preservative, which is prevelant in acidic foods such as salad dressings, pickles, and other condiments, carbonated beverages, fruit juices. It's also used in medicines, cosmetics, and fireworks. You know the whistling noise you hear from fireworks? Sodium Benzoate helps make that happen.
BHA (Butylated Hydroxytoluene): A fat soluble compound that is used to keep fats from becoming rancid. It is also used as a yeast de-foaming agent. BHA is found in butter, meats, cereals, chewing gum, baked goods, snack foods, dehydrated potatoes, and beer. It is also found in animal feed, food packaging, cosmetics, rubber products, and petroleum products
BHT (Butylated Hydroxyanisole): Also prevents oxidative rancidity of fats. It is used to preserve food odor, color, and flavor. Many packaging materials such as cosmetics and pharmaceuticals incorporate BHT. It is also added directly to shortening, cereals, and other foods containing fats and oils.
THE GOLDEN RULE: If you can't pronounce what's in it, don't eat it. I also ask my clients and boot campers to stay away from foods that have more than five ingredients on it's list. You should also know that ingredients are listed on the label according to quantity; with the largest quantity of ingredients being listed first, and the smallest quantity being listed last. Pay attention to your ingredients - this is your health!
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