The Hidden Ingredients In our Food
We all know that chips, crackers, ice cream, cookies, and fast food aren’t good for us. But do you know why? Did you know that a couple of the worst ingredients that are in those foods are also used in just about all pre-made, take-out, or packaged foods including food from most restaurants? The food industry has done a great job of not educating us. Instead, they brand their hype and use the one healthy claim in their product to deflect consumers from seeing the not so healthy ingredients. I cannot stress enough the importance of reading ingredients on EVERYTHING that you buy. And don’t assume that if it’s not on the menu or the label that it is good for you. It has taken me years to learn how to read a label and how to read beyond the claims. So I thought I would put together a list of the what’s and the why’s of a few ingredients in our food. This isn’t a complete list, but it focuses on some of the most prevalent ingredients used for preparing foods that many aren’t aware are contributing to their chronic illnesses, and are making them more at risk for high blood pressure, cardiovascular disease, high cholesterol, stroke, diabetes, infertility, thyroid diseases, and cancer.
I would love to do a post about how to shop at a grocery store to stay in a budget while also choosing foods and brands that actually care about their customers health. But today, I’m focusing on just a few of the most important ingredients to look out for.
3 hidden ingredients to Avoid
COOKING OIL
why
I have to admit this was one of the more difficult ingredients to research. There is a lot of contradictory information out there about which cooking oils are good for you, I’m even seeing that the same sources are saying 2 different things… but if you dig a bit deeper, it is clear that the contradictory research is not wrong. It seems that many sources just haven’t put the two and two together. And here’s why: we have been told by medical professionals time and time again that polyunsaturated fats are incredibly good for us. Polyunsaturated fats are also known as omega-6 fatty acids and are found in most vegetable oils. And yes, this still seems to be true, omega-6’s are incredibly good for our heart, with one caveat -They must be in balance with omega 3’s or else they cause inflammation, high blood pressure, hypertension, migraines, brain fog, psoriasis, and perpetuate other forms of chronic illness that may seem unrelated.
Most oils that we use today in the pre-made food industry and in the restaurant business are used not because of their quality but for their price point. (sadly, you can say that about most of the food industry) Unfortunately, most oils are heavily refined to maintain a shelf life and are oils that are naturally high in omega 6/ polyunsaturated fat. The problem with this is that the more we consume pre-packed and pre-made foods, the more omega 6/ polyunsaturated fats we are getting and our omega fatty acid intake becomes more and more off balance. The fact is, we need ALL of the omega 3, 6, and 9 fatty acids at a very specific ratio. All 3 together combat high cholesterol, lower blood pressure, keep the mind working, and keep inflammation down.
what - Here is a list of all polyunsaturated oils starting in the order of how bad they are for you:
Hydrogenated and partially hydrogenated oils- These are also called trans fats or shortening. They never leave the body and build up in your arteries. The quickest way to get high cholesterol is to eat this oil. This has been well know for over a decade now and many brands have moved away from using trans fat. But you will still find this. It can be hidden on the label as shortening. “Make sure that you read food labels and try to avoid eating too many foods containing partially hydrogenated vegetable oils. But also look out for the amount of saturated fat in your diet – aim to eat less than 20g of saturated fat each day.”
Safflower oil-high in Omega-6.
Soybean oil-high in Omega-6.
Corn oil-high in Omega-6.
Cotton seed oil-high in Omega-6.
Sunflower oil-high in Omega-6.
Canola (rapeseed) oil: Canola oil is lower in omega 6 yet it is highly processed. “ultra-processed food, aren’t good for you. They’re associated with heart disease, obesity and even memory loss.[9] [10] [11].
Palm oil: Okay, this technically is better for your health than the oils above, but I can’t keep a good conscious without adding it. This oil alone has been and continues to be a major driver of deforestation of some of the world’s most biodiverse forests, destroying the habitat of already endangered species like the orangutan, pygmy elephant and sumatran rhino. :(
Where are these oils hiding
I would easily estimate that 85% of the foods on the grocery store shelves are made with the above list of oils. So read those labels! There are more and more brands using olive oil, avocado oil, or coconut oils instead. These brands are usually more expensive but worth everyday you wake up feeling great.
Chips, crackers, cookies, popcorn, snack or breakfast foods.
Breads, tortillas, baked goods.
Prepared food counters, food bars, hot bars, soups.
Almost ALL cooked food at restaurants (yes even the expensive upscale ones) unless they are telling you that they use better types of oils in their cooking process.
Instant foods, microwaveable food.
Ice cream.
Organic, vegan, and even healthier options include these oils- So be aware.
Alternatives choices
When buying oils make sure they are unrefined. Expeller pressed and cold pressed are things you want to see on the label.
Extra Virgin olive oil- Hands down has proven time and time again to be the healthiest oil to use but do not use at high heat or it turns into a carcinogen. I would never dress my salads with anything but!
For high heat cooking or grilling: Avocado oil or grape seed oil. Both of these are high in monunsaturated fat and help reduce cholesterol and inflammation.
For cooking: Coconut oil, peanut oil.
Cook your own food- The more you can control your ingredients, the healthier you can choose to be. Plan ahead. Prep for lunches, road trips, and long days at the office. Eat out for special occasions.
Eat less snacky foods- If you are dealing with any type of health concern. This is really something to start with.
PLASTIC
Even though this isn’t a deliberate ingredient in our food, the linings of cans and plastic packaging does leach into our food and drinks. If you’re going to drink a soda once a year or drink one water bottle on a long drive every 6 months, this really isn’t a problem but it’s far more likely that you are consuming something out of a plastic bag, bottle, or a can on daily basis and this is causing some seriously scary health problems in our bodies. All of these plastics leach even more if heated, when warm food is placed in them, or if they are put in the microwave. So you may want to think twice about microwaving with the plastic touching the food or putting that soup away too quickly. The scary thing about plastic is, even if you make the serious choice to stop buying and using it in your own home, the restaurant and food packaging industries both use plastic for prepping and storage. Plastic has been found in our food in every stage of its creation.
what
Canned goods: Anything that comes in a can: beans, vegetables, fruits, tomato sauce, sodas, beer, wine.
All aluminum cans are lined with a polymer plastic liner called BPA (bisphenol A). I’m seeing more and more food storage cans becoming BPA free although, it sounds like the alternatives are showing to be just as dangerous. Yes this does include even your coveted bubbly water and beer. Anything with a high acidity will cause more leaching like tomatoes, beer, pickled things, soda, and fruit.
Water bottles: A study done last year with a total of 259 individual bottles from across 11 different brands and 27 different lots were analyzed for microplastic particulate. The results were that every single water bottle from every brand studied was contaminated with plastic.
Re-sealable bags, saran wrap or (other brands): These are made with PVC or PUR and have phthalates in them. All know hormonal disruptors.
Why
BPA: Extensive studies have been done at this point on this material which has been found that even low level exposure can cause miscarriages, birth defects, hormonal cancers, and thyroid issues. As well as other serious health problems such as early brain development issues, insulin resistant diabetes, obesity, high blood pressure, and ADD.
“Exposure to BPA, which can mimic estrogen — another hormone important to reproductive development and function — has been linked to reduced fertility in men and women, later puberty in girls, earlier puberty in boys, obesity in children and teens and behavioral problems in children.”*
BPA Free alternatives: These may seems safer, but studies are showing that other resin plastics pose a health risk. One study found that one of the main alternatives to BPA that is being used, BPS is just as problematic on our health.
Polyvinyl chloride (PVC) and polyurethane (PUR) and phthalates: “In adults, higher phthalate exposures have been associated with lowered sperm counts (in men) and lower levels of thyroid hormones (in mothers during pregnancy and in their newborns). Later in life, such exposures have been linked with behavior problems and asthma in kids.”*
Alternative choices
Plastic containers labeled with a 1, 2 or 5 on the bottom.
Prepared food that comes in glass, stainless steel, paper.
Choose dried, fresh or frozen fruit and vegetables. These may take slightly more prep time so plan meals ahead of time and feel better about what your feeding your family.
Get a water filtration system in your home. It’s expensive at first, but not as expensive as a hysterectomy, cancer, or a lifetime of blood pressure medication.
Eat more meals at home- This decreases your exposure to plastic in restaurants.
Silicone Ice cube trays- yep, plastic is everywhere!
SUGARS & SWEETENERS
why
This one you probably know by now. The link to all cardiovascular diseases, diabetes, obesity, gastrointestinal disorders, depression, inflammation are ALL linked to excess sugar. If you wanted to cut out one thing in your diet, this would be the best bang for your buck. However, It might not be as clear as to what sugars are okay, which ones are not okay, and what to look out for on labels.
Sugar has now been linked to basically almost every illness. Depression, anxiety, oral hygiene, rheumatoid arthritis, skin issues, acne, liver damage, heart attacks, type 2 diabetes, obesity, impotency or low sex drive. One of the most known risks is Heart disease: “When you eat excess sugar, the extra insulin in your bloodstream can effect your arteries all over your body. It causes their walls to get inflamed, grow thicker than normal and more stiff, this stresses your heart and damages it over time. This can lead to heart disease, like heart failure, heart attacks, and strokes.”
what
brown sugar
corn sweetener
corn syrup
fruit juice concentrates
high-fructose corn syrup
honey
invert sugar
malt sugar
molasses
syrup sugar molecules ending in "ose" (dextrose, fructose, glucose, lactose, maltose, sucrose).
cane sugar
agave
cane juice
honey
rice syrup
date sugar
evaporated can juice
palm sugar
Alternative choices
Here is what I tell my clients when it comes to sugar intake. Unless you have diabetes or other chronic illnesses these are good rules to follow:
Rule 1. Only eat sugars that are naturally in a whole food. which means that eating fruit and unprocessed juice with not added sugar is completely OKAY. Some nutritionists would disagree- but I truly believe that if you are eating fruit your body is benefiting from ALL of the fiber and nutrients that it has to offer and is breaking down accordingly. There are entire cultures that exist almost completely off of fruit- they are not the ones getting diabetes.
Rule 2. Choose packaged food of ANY kind that do not have any sweetener as an ingredient. SO READ THOSE LABELS! We are getting sick because the food industry has put sugar in almost everything we eat. That is just too much sugar.
Rule 3. It’s not bad to enjoy sugar once in a while! If you’re not eating sugar in your meals (as you shouldn’t be) you can enjoy dessert from time to time. Sugar is delicious and gives our brain and body extra energy. So enjoy that treat from time to time but not everyday or at every meal.
As far as ingredients to look for: All sweetener is sugar to the body. Just consume less. Do not think that substituting one is better than the other. Some may have less calories but it’s excess that is the problem.
Drink less alcohol and eat less refined flour products: These are also a huge source of our sugar intake. As both of these things convert into sugar when they hit the pancreas and liver. So again, enjoy these, but don’t imbibe daily and eat less of breads and pastas.
Take your health into your own hands: References to continue your research
*https://www.nytimes.com/article/plastics-to-avoid.html
https://www.ewg.org