Everyone knows to keep an eye out for calories, fat, and carbs when they're browsing the supermarket aisles. But are you paying attention to the little-known, flavor-enhancing, often lab-generated chemicals that manufacturers pump into food to cut costs and keep you hooked? Just because it isn't making you fat doesn't mean it's not rotting you inside and out.
If you look out for only nine ingredients the next time you go shopping for food, make them these. And as a rule of thumb, aim for whole foods—minimally processed stuff that will get you the important nutrients without any extra processed crap.
1. PARTIALLY HYDROGENATED OIL
This nemesis of heart health is the primary source of trans fat. Manufacturers like it because it reduces costs, increases shelf life and stabilizes flavor, but it's a lose-lose for consumers. Trans fats are twice as difficult for the body to dissolve as saturated fats, and because they boost bad (LDL) cholesterol and have been shown to decrease good (HDL) cholesterol, they're active agents of heart disease, diabetes, nutritional deficiencies and cellular deterioration. Note: Products that contain partially hydrogenated oils, but have less than 0.5g of trans fat per serving can carry a “trans-fat free” label. Also keep in mind that “fully hydrogenated oil” does not contain trans fats.
Bottom Line: Avoid foods containing trans fats, including margarine, vegetable shortening, crackers, cookies, baked goods, salad dressings, breads and chips.
Bottom Line: They’re used in pet food, beverages, baked goods, desserts, candy and sausage. Your best bet is to opt for foods that use natural dyes like beta-carotene or annatto, or those that are dye-free. To have a game plan before you hit the grocery store, get the facts on popular brand-name products at labelwatch.com.
If you look out for only nine ingredients the next time you go shopping for food, make them these. And as a rule of thumb, aim for whole foods—minimally processed stuff that will get you the important nutrients without any extra processed crap.
1. PARTIALLY HYDROGENATED OIL
This nemesis of heart health is the primary source of trans fat. Manufacturers like it because it reduces costs, increases shelf life and stabilizes flavor, but it's a lose-lose for consumers. Trans fats are twice as difficult for the body to dissolve as saturated fats, and because they boost bad (LDL) cholesterol and have been shown to decrease good (HDL) cholesterol, they're active agents of heart disease, diabetes, nutritional deficiencies and cellular deterioration. Note: Products that contain partially hydrogenated oils, but have less than 0.5g of trans fat per serving can carry a “trans-fat free” label. Also keep in mind that “fully hydrogenated oil” does not contain trans fats.
Bottom Line: Avoid foods containing trans fats, including margarine, vegetable shortening, crackers, cookies, baked goods, salad dressings, breads and chips.
2. HIGH-FRUCTOSE CORN SYRUP
Though chemically similar to table sugar (sucrose), this cheaper alternative is a highly processed form of glucose converted into fructose—the type of sugar ordinarily found in fruit. There are many cases to be made against HFCS: some studies have shown that it inhibits leptin—the hormone responsible for telling your brain that you're full. And while some people will argue that it's essentually just sugar, one thing is certain: Too much sugar will harm bodily processes in countless ways, including increasing risk for diabetes, obesity and other metabolic disorders.
3. MSG
MSG goes by many names: monosodium glutamate, maltodextrin, sodium caseinate, autolyzed yeast, autolyzed vegetable protein, hydrolyzed vegetable protein, yeast extract, and even citric acid. Ultimately, more than 40 forms of this processed additive can be found in grocery store aisles. MSG is also a chemoinducer of obesity, type II diabetes and metabolic syndrome.
Bottom Line: It’s often found in canned soup, diet beverages, an array of popular fast food, packaged sausages and frankfurters, beef stew, instant soups, salad dressing and some packaged vegetarian foods.
Though chemically similar to table sugar (sucrose), this cheaper alternative is a highly processed form of glucose converted into fructose—the type of sugar ordinarily found in fruit. There are many cases to be made against HFCS: some studies have shown that it inhibits leptin—the hormone responsible for telling your brain that you're full. And while some people will argue that it's essentually just sugar, one thing is certain: Too much sugar will harm bodily processes in countless ways, including increasing risk for diabetes, obesity and other metabolic disorders.
7 Surprising Sugar Bombs
© AMI The 9 Scariest Food Additives You're Eating Right Now
When it comes to added sugars, you know the obvious offenders, like sodas and candies. But you may be shocked to discover where else these sweet sabotagers lurk—and what the cost to your body may be. We’re not just talking a little extra pudge, but also an increased risk of heart disease, diabetes, and high LDL (or bad cholesterol). Yikes. “Sugar tacks unwanted empty calories on to your diet that can rapidly pack on pounds,” says Dawn Jackson Blatner, RD, LDN, nutrition consultant to the Chicago Cubs and author of The Flexitarian Diet. “And sugar-loaded foods can oust those that actually pack nutritional benefits, such as from antioxidants, fiber, protein, and vitamins. The American Heart Association recommends men consume less than 150 calories from added sugars daily, which translates to less than 9 teaspoons (or 36 grams). And while it’s easy enough to scan nutrition labels for sugar-grams-per-serving, it’s hard to know how much of that amount is added sugars because the number also includes natural ones—those found in fruit (fructose), milk (lactose) and grains (glucose). So your best bet? Eyeball ingredients lists. If added sugar (or one of its code names such as agave nectar, cane sweetener, dextrose, HFCS, honey, fruit juice concentrate, malt syrup or molasses) ranks high, or you see several smattered throughout, return that sugar bomb to the shelf. And, of course, keep an eye out for these seven sneaky sources.BING: The healthiest sugar substitutesBBQ Sauce
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The average pulled pork sandwich contains about 18 grams of sugar. Combine that with lemonade or sweet tea for lunch, and you’ve hit your sugar ceiling for the day. “We don’t often consider condiments and sauces sugar hotspots, but these pockets can add up quickly and push us past our daily intake limits,” says Blatner, who points out that even a teeny-tiny Ketchup packet contains 2 grams of sugar. So if you’re planning on BBQing, measure a limited amount of sauce to use in the dish, then coat the meat using a brush to spread the sauce evenly. Also, plan to avoid other sugar sources throughout the day, from breakfast muffins to yogurts.Sports Drinks
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Yes, a sports drink may replenish fluids after a hard-fought game or intense workout. Thing is, sports drinks tend to contain way more added sugar than is needed to properly hydrate. If you’re not reaching for this after a serious sweat session, then put it back. That way you can spread your daily sugar-spend around, rather than guzzle it down in one big saccharine gulp. Sports drinks don’t have to be outlawed entirely, just limit them to post-exercise times and be sure to spot-compare the sugar counts on the bottles. (Many brands have lighter versions.)Protein Bars
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Duped again? No shame, so were we. While protein bars sound fit-friendly and the protein is a plus, many are also loaded with sugar and carbs. So be sure to scour nutritional labels and ingredients lists, and if the rest of your diet is overly sugar-packed, consider swapping in packs of protein-packed raw almonds, peanuts or seeds as your clutch on-the-go snack.Baked Beans
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So easy to crack open and heat up—and better than French fries, right? Yes, probably. But as far as vegetable sides go, 16 grams of added sugars is certainly a bit indulgent. Consider other nutrient-rich sides that can naturally satisfy your sweet tooth, such as baked whole sweet potatoes or cooked frozen sweet peas—both of which contain no added sugars.Bran Muffins
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Yep, so if you’re playing by the American Heart Association's rules, it’s pretty much game over once you down one of these puppies at breakfast. Consider instead steel-cut oatmeal with fresh fruit or health-promoting spices such as cinnamon. Caveat: Not fast-food oatmeal though, some of which is sugar-loaded.Spaghetti Sauce
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Clearly this is not a huge sugar slayer in and of itself, but if you tend to go heavy on the sauce, then the amount of added sugar in your meal can quickly add up. What’s more, grams of starches in most pastas, such as cooked spaghetti, correspond—once digested—to grams of glucose. And you will even find sugar amounts listed on boxes of whole-wheat pasta. So consider whipping up your own homemade pasta sauce. Just slice up fresh ripe tomatoes, garlic, onion, basil, and oregano; add to extra-virgin olive oil; and, heat.Bottled Sweet Teas
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You stop for gas on your way home from the gym, and damn. Does that iced tea staring at you from the cooler look good or what? Not so fast. Downing just one of these suckers can give you more than the daily recommended amount of sugar intake for men, so try to fight the urge. And if plain old water just isn't doing it for you post-workout, you can also try bringing bottles of citrus water—just soak some lemon or lime slices in a pitcher overnight—with you to the gym.
MSG goes by many names: monosodium glutamate, maltodextrin, sodium caseinate, autolyzed yeast, autolyzed vegetable protein, hydrolyzed vegetable protein, yeast extract, and even citric acid. Ultimately, more than 40 forms of this processed additive can be found in grocery store aisles. MSG is also a chemoinducer of obesity, type II diabetes and metabolic syndrome.
Bottom Line: It’s often found in canned soup, diet beverages, an array of popular fast food, packaged sausages and frankfurters, beef stew, instant soups, salad dressing and some packaged vegetarian foods.
4. BHA (BUTYLATED HYDROXYANISOLE) and BHT (BUTYLATED HYDROXYTOLUENE)
Antioxidants are normally good, right? Not in this case. BHA and BHT are antioxidant preservatives used in cereals, potato chips and chewing gum to keep them from going rancid. The Department of Health and Human Services pegged them as known carcinogens, but, mysteriously, the FDA allows them. The additives negatively impact sleep and appetite, and have been associated with liver and kidney damage, hair loss, behavioral problems, and cancer.
5. SODIUM NITRATE AND SODIUM NITRITE
These additives are used as colorants, and to preserve the shelf life of meats like hot dogs, bacon and sausage. That all sounds OK until you note that they mix with stomach acids to form nitrosamines, potent cancer-causing cells associated with oral, stomach, brain, esophageal and bladder cancers. Noticeable side effects include dizziness, headaches, nausea and vomiting. Want quick deli meats without the drawbacks? Stick to choices like Natural Choice Hormel, which is additive-free.
Antioxidants are normally good, right? Not in this case. BHA and BHT are antioxidant preservatives used in cereals, potato chips and chewing gum to keep them from going rancid. The Department of Health and Human Services pegged them as known carcinogens, but, mysteriously, the FDA allows them. The additives negatively impact sleep and appetite, and have been associated with liver and kidney damage, hair loss, behavioral problems, and cancer.
5. SODIUM NITRATE AND SODIUM NITRITE
These additives are used as colorants, and to preserve the shelf life of meats like hot dogs, bacon and sausage. That all sounds OK until you note that they mix with stomach acids to form nitrosamines, potent cancer-causing cells associated with oral, stomach, brain, esophageal and bladder cancers. Noticeable side effects include dizziness, headaches, nausea and vomiting. Want quick deli meats without the drawbacks? Stick to choices like Natural Choice Hormel, which is additive-free.
6. PROPYL GALLATE
This next antioxidant preservative is used by food manufacturers to prevent fats and oils from spoiling, and is often used in conjunction with BHA and BHT. Its claim to infamy: It might cause cancer, though the evidence to support this isn't conclusive. Watch out for it in vegetable oil, potato sticks, chicken soup base, meat products, chewing gum and cosmetic products.
7. SODIUM BENZOATE AND BENZOIC ACID
These additives are used in some fruit juices, carbonated drinks, and pickles to stymie the growth of microorganisms in acidic foods. Though they’re naturally occurring and generally affect only people with allergies, there's another problem: When sodium benzoate is used in beverages also containing ascorbic acid (aka vitamin C), the substances can form small amounts of benzene, a chemical that causes leukemia and other cancers. Though the benzene amounts are small, you should generally avoid it, especially in acid-containing foods and beverages.
This next antioxidant preservative is used by food manufacturers to prevent fats and oils from spoiling, and is often used in conjunction with BHA and BHT. Its claim to infamy: It might cause cancer, though the evidence to support this isn't conclusive. Watch out for it in vegetable oil, potato sticks, chicken soup base, meat products, chewing gum and cosmetic products.
7. SODIUM BENZOATE AND BENZOIC ACID
These additives are used in some fruit juices, carbonated drinks, and pickles to stymie the growth of microorganisms in acidic foods. Though they’re naturally occurring and generally affect only people with allergies, there's another problem: When sodium benzoate is used in beverages also containing ascorbic acid (aka vitamin C), the substances can form small amounts of benzene, a chemical that causes leukemia and other cancers. Though the benzene amounts are small, you should generally avoid it, especially in acid-containing foods and beverages.
8. POTASSIUM BROMATE
Wonder bread may not be so wonderful. Potassium bromate—an additive used in breads and rolls to increase their volume and produce a fine crumb structure—has been banned by every other industrialized country other than the U.S. and Japan. For the most part, it breaks down into inert bromide, but any leftover bromate that hangs around in the body has been shown to cause cancer in lab animals. Potassium bromate may also be used to produce some types of malted barley, too, so double-check the labels of your favorite breads and crackers for potassium bromate in disguise. The good news: There are plenty of other baked goods that eschew potassium bromate in favor of safer alternatives.
9. FOOD COLORINGS
Although some foods are colored with natural substances like beta-carotene and carmine, some 17.8 million pounds of food dyes (many of which are petroleum-derived) are consumed in America, according to a 2005 survey by the Feingold Association. The good news is that 17 of 24 synthetic dyes have been banned from use in American foods. So what’s wrong with a little color? Red #3, used in candy, baked goods and desserts, has demonstrated chromosomal damage and thyroid tumors. Red #40, found in drinks, desserts, candy and pet food, has spurred lymph tumors in lab testing. Yellow #5 (aka tartrazine) and #6 may cause thyroid and kidney tumors, lymphocytic lymphomas, and chromosomal damage.
Wonder bread may not be so wonderful. Potassium bromate—an additive used in breads and rolls to increase their volume and produce a fine crumb structure—has been banned by every other industrialized country other than the U.S. and Japan. For the most part, it breaks down into inert bromide, but any leftover bromate that hangs around in the body has been shown to cause cancer in lab animals. Potassium bromate may also be used to produce some types of malted barley, too, so double-check the labels of your favorite breads and crackers for potassium bromate in disguise. The good news: There are plenty of other baked goods that eschew potassium bromate in favor of safer alternatives.
9. FOOD COLORINGS
Although some foods are colored with natural substances like beta-carotene and carmine, some 17.8 million pounds of food dyes (many of which are petroleum-derived) are consumed in America, according to a 2005 survey by the Feingold Association. The good news is that 17 of 24 synthetic dyes have been banned from use in American foods. So what’s wrong with a little color? Red #3, used in candy, baked goods and desserts, has demonstrated chromosomal damage and thyroid tumors. Red #40, found in drinks, desserts, candy and pet food, has spurred lymph tumors in lab testing. Yellow #5 (aka tartrazine) and #6 may cause thyroid and kidney tumors, lymphocytic lymphomas, and chromosomal damage.
Bottom Line: They’re used in pet food, beverages, baked goods, desserts, candy and sausage. Your best bet is to opt for foods that use natural dyes like beta-carotene or annatto, or those that are dye-free. To have a game plan before you hit the grocery store, get the facts on popular brand-name products at labelwatch.com.
source : Men's Fitness (http://www.mensfitness.com/)
Related keywords : scariest additives to food
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