NASTY FOOD ADDITIVES TO AVOID !

Have you ever tried to eat healthy? I have, and I can tell you that from firsthand experience it can be daunting and frustrating! We all know the basic rules, don't overeat, don't eat late, reduce bad fats and avoid added sugar like it’s the devil!

However I am willing to bet that nobody ever told you about avoiding hidden food additives. Have you ever seen that woman at the super market who keeps on reading and rereading food labels without seemingly making up her mind? Don't blame her and if you knew what she knows you would be as paranoid as she is!  

 

I am that person. Some might call me obsessive, but I have good reasons to be mindful of what makes it home from the supermarket. After all, what's more important than what you put in your body?

Here in Nigeria most of us are too busy to give labels anything but a cursory glance, we are in a hurry! Pause for a second and reflect, most of what we eat is labeled because it has been altered from its natural state.

In other words, it's been processed. One quick look at the ingredient list and you'll often find hard to pronounce additives, artificial flavors and colors, and those ever-elusive names like BHA, BHT, MSG, and HFCS. You might start to wonder what these weird additives are or, more importantly, if they're safe.

Unfortunately, NAFDAC says something is "generally recognized as safe," doesn't mean it promotes optimal wellness. Protect your body and mind with this list of food additives to avoid!

ASPARTAME OR ACESULFAME K:

We all love sweet flavour without the extra sugar, but the truth is anything but sweet! You might find Aspartame or Acesulfame K in your favorite "sugar-free" treats, but it's not worth the calories saved.

Why you should avoid it:  More than 75% of the "adverse reaction reports" sent to the FDA in America were due to aspartame in 1995, Consumers reported symptoms ranging from migraines, weight gain, and depression, to memory loss, vision problems, and slurred speech.1

Aspartame contains methanol, a chemical that degrades into formic acid and formaldehyde at body temperature. Formaldehyde is a compound listed as a "known human carcinogen" by the International Agency for Research on Cancer and a "probable human carcinogen" by the Environmental Protection Agency (EPA); it isn't something you should put into your body, even in small amounts.

Aside from potential cancer-causing attributes, studies have linked aspartame to weight gain, heightened sugar cravings, and insulin resistance. Research also suggests that the sweetener may trigger or worsen chronic diseases such as diabetes, chronic fatigue syndrome, Alzheimer's, Parkinson's, epilepsy and multiple sclerosis. Phew!

Common food sources:

 Diet sodas (Coke Zero! Unless they have changed!), sugar-free beverages, sugar-free gum, artificial sweeteners (NutraSweet), some cereals, breath mints and chewing gum, flavored yogurts, chewable vitamins, toothpaste, even many pre- and post-workout supplements!

HIGH-FRUCTOSE CORN SYRUP (HFCS):

When compared to table sugar, high-fructose corn syrup really isn't much different in terms of calories and basic chemical composition. Both are about half fructose and half glucose.

Why to avoid it: Consuming large amounts of fructose is damaging to both your metabolism and your overall health.

Because fructose doesn't stimulate insulin the same way glucose does, too much fructose promotes insulin resistance in the muscles and the liver. Insulin resistance means your body cannot store sugar the way it should. Blood sugar stays high and fat storage is accelerated, sending you down a path to weight gain, obesity, and type 2 diabetes.

Do you still need motivation to cut HFCS from your diet?

With fructose, 30 percent more of the calories consumed are stored as fat compared to glucose. Fructose also fails to stimulate leptin, the "satiety hormone," to the same extent as glucose does. The end result: you don't feel as full and end up eating more.

Worried about your waistline? Consider your heart, kidneys, and liver! A high-fructose diet lowers HDL (good) cholesterol, raises LDL (bad) cholesterol, elevates blood pressure, and places additional stress on the kidneys. These fatty acids accumulate in the liver, setting the stage for liver disease.

Common food sources:  Agave nectar, maple syrup, flavored yogurt, breads, candy, condiments, salad dressings, canned vegetables, cereals, and infant formula.

TRANS FAT

Trans fat comes from a process called hydrogenation, which makes the oil less likely to spoil and less "greasy" to the touch.

Why to avoid it:

Trans fat raises LDL (bad) cholesterol levels and lowers HDL (good) cholesterol levels. The result: Clogged, hardened arteries that put you at risk for heart disease and stroke. Trans fat also causes overall inflammation, hastening the progression of diabetes and other health problems.

Trans fat is very prevalent in our diet here, if you are a regular consumer of margarine i.e. Blue Band then you need to eliminate or cut it down.  Look out for "partially hydrogenated oil" in the list of ingredients when shopping, that’s a code word for trans fats as fully hydrogenated oils don't contain trans-fats.

Common food sources:

 Bakery goods like doughnuts, biscuits, pizza dough, margarine, fried fast food, anything with "partially hydrogenated" in the list of ingredients

ARTIFICIAL COLOURINGS

Most "artificially coloured" foods are low in nutritional value and highly processed, so it makes sense to take them off the menu completely. For those of you who need more convincing, read on.

Why to avoid it:

Artificial food colourings have been implicated in the development of autism, hyperactivity, and behavioural disorders in young children. Animal studies have shown certain artificial colourings to be potential carcinogens, causing chromosome mutation, neuron damage, even the development of tumours. Many European countries have already banned these nasty additives!

Artificial colouring may be linked to unhealthy side effects. Processed foods often contain these additives to return foods to their "original" colour.

Even caramel colouring contains compounds that have been labelled "possibly carcinogenic to humans" by the International Agency for Research on Cancer, yet caramel colouring remains the most widely used food colouring on the market.

If you spot any of the following dangerous additives in an ingredient list, leave that item on the shelf!

Blue No. 2 (E133): Common food sources: Pet food, beverages, candy, baked goods (especially frosting)

Caramel Colouring: Common food sources: colas, baked goods, pre-cooked meats, soy sauce, Worcestershire sauce, chocolate-flavoured products, beer

Green No. 3: Common food sources: Candy, green-coloured beverages, Baked goods (especially frosting)

Red No. 3: Common food sources: Fruit cocktail, ice cream, candy, baked goods (especially frosting)

Yellow No. 5: Common food Sources: Jelly, candy, pet food, baked goods.

Yellow No. 6: Common food sources: American cheese, macaroni and cheese, candy, carbonated beverages, lemonade, baked goods

MONOSODIUM GLUTAMATE (MSG / E621)

MSG is commonly used as a flavour-enhancer to make foods taste more "savoury", remember Ajino Moto? Though deliciously addicting, you're better off avoiding this seasoning.

Why to avoid it: On the not so savoury side, MSG is also an "excitotoxin," a substance that can over-stimulate neurons to the point of damage or death.

People with allergies to MSG might experience burning sensations of the mouth, head, and neck; muscle tightness, fatigue, numbness or tingling; upset stomach; headaches and migraines; flushing, swelling, hives and other skin reactions.

Even if you don't care about MSG exposure, keep in mind the adverse effects may be cumulative. Regular consumption of MSG could worsen depression symptoms, migraines, retinal damage, and obesity.

Common food sources:  Instant noodle seasoning, Chinese food, chips, cookies, soups, salad dressings, seasoning, lunch meats, breakfast sausages.

Now that you know the dangerous food additives to avoid, you can hit the supermarket and navigate those food labels with awareness and confidence (Just try not to annoy the other shoppers!). Remember, if you have no idea what that "mystery" ingredient is, it probably isn't worth the risk. Happy shopping!

Do have a wonderful weekend!