Dear Clueless:
Congratulations on your recent college graduation! That’s quite an accomplishment. It’s almost as much of an accomplishment to be able to decipher the labels on your food! Not really, but it can be a feat just to make sense of some of them. The best advice is one of common sense: Stay away from foods that have labels! This means eating more fresh fruits, vegetables, and whole grains. Of course organic is best, but even non-organic whole grains, fruits, and veggies are a better choice than processed foods. Now assuming you won’t be eating these foods exclusively, here is a list of the ten food additives I’d suggest to avoid like the plague:
1. Sodium Nitrate – Also called sodium nitrite, this preservative, coloring, and flavoring is commonly added to bacon, ham, hot dogs, lunch meats, smoked fish, and corned beef. Studies have linked eating it to various types of cancer.
2. BHA and BHT – Butylated hydroxyanisole and butylated hydrozytoluene are used to preserve common household foods like cereals, chewing gum, potato chips, and vegetable oils. They are oxidants which form potentially cancer-causing reactive compounds in your body.
3. Propyl Gallate – This is another preservative, often used in conjunction with BHA and BHT. It is sometimes found in meat products, chicken soup base, and chewing gum. Animal studies have suggested that it could be linked to cancer.
4. Monosodium Glutamate (MSG) – MSG is an amino acid used as a flavor enhancer in soups, salad dressings, chips, frozen entrees, and restaurant food (commonly associated with Chinese restaurants, though it may be found in any type of restaurant food). It can cause headaches and nausea, and animal studies link it to damaged nerve cells in the brains of infant mice. A best practice is to ask your server if the kitchen uses MSG. If they do, ask for your meal to be prepared without it.
5. Trans Fats – Trans fats are proven to cause heart disease. Restaurant food, especially fast food chains, often serve food with trans fats. There has been a movement toward banning trans fats, and many areas now require fast food restaurants to post the use of them.
6. Aspartame – Also known by the brand names Nutrasweet and Equal, Aspartame is a sweetener found in so-called diet or “sugar-free” foods, including desserts, gelatins, drink mixes, and soda. It may cause cancer or neurological problems, such as dizziness or hallucinations.
7. Acesulfame-K – This is a relatively new artificial sweetener. You may find it in baked goods, chewing gum, and gelatin desserts. There is concern that testing on this product has been limited, and some studies show the additive may cause cancer in rats.
8. Food Colorings (Blue 1 and 2, Red 3, Green 3, Yellow 6) – These additives are, unbelievably, still on the market, and all have been linked with cancer in animal testing. Blue 1 and 2, found in beverages, candy, baked goods and pet food, have been linked to cancer in mice. Red 3, used to dye cherries, fruit cocktails, candy, beverages, and baked goods, has been shown to cause thyroid tumors in rats and has also been known to increase symptoms of ADHD (Attention Deficit Hyperactivity Disorder). Green 3, added to candy and beverages, has been linked to bladder cancer. The widely used yellow 6, added to beverages, sausage, gelatin, baked goods, and candy, has been linked to tumors of the adrenal gland and kidney. If you must use food coloring, try 100% natural annatto for yellow or orange and currant or beets for red. There are lots of alternatives available online.
9. Olestra – Olestra is a synthetic fat found in some potato chip brands. It has been known to cause severe diarrhea, abdominal cramps, and gas. Olestra also inhibits vitamin absorption from fat-soluble carotenoids that are found in fruits and vegetables.
10. Potassium Bromate – Potassium bromate is used as an additive to increase volume in some white flour, breads, and rolls. It is known to cause cancer in animals, and even small amounts in bread can create a risk for humans.
Cammi L. Clara, LCSW, HHC, CPFT, CPC, CRP is a Columbia University graduate, a New York State-licensed clinical social worker, a member of the Academy of Certified Social Workers, a graduate of The Institute for Integrative Nutrition, a Hofstra University-certified personal fitness trainer, a certified professional coach, and a certified Reiki practitioner. She is also certified in treating eating disorders and is an experienced workshop leader and lecturer. Through her private practice, Harmony Health Counseling, Cammi continues to inspire people to fall in love with healthy eating, juicy living, and guilt-free self care.