First of all I want to start off by saying that for the best possible health, most of the foods you consume should NOT come in a box. They should be whole foods with minimal ingredients added.
Understanding what is in the food you buy is important. You want to avoid foods with any added preservatives, colorings, sugars, modified starches, etc.
If the name is hard to pronounce, it’s most likely something that you do not want to consume.
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Let’s look at a few food labels and their ingredients. (click for larger)
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Blueberry Flavored Yogurt |
Plain Yogurt |
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Flavored Yogurt (left label): You can see 3 forms of sugar – Sugar, Modified Corn Starch, and High Fructose Corn Syrup along with “Natural Flavor” which could be anything. Plain Yogurt (right label): With just 2 ingredients (and some LIVE beneficial cultures), you can see that this yogurt is a much healthier option. And NO “You don’t have to eat it plain”. Simply toss in some fruit of your choice and sweeten with a little stevia or honey…Yumm!!! Even better than the flavored store-bought variety! |
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Baked Cheddar ‘Fish” Crackers
Not even mentioning the flour that they first stripped all the nutrients out of and then synthetically put them back, you can see quite a few questionable ingredients on this label. Such as the Canola and Soybean oils. Also the yeast extract and spices which, further down this page, you will learn can be hidden sources of MSG. |
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Ingredients To Be “Aware” Of
Added Sugars
Sugars are hidden in a lot of foods, ones that you probably wouldn’t even think about. Such as canned soups, broths, fruit, store-bought breads and crackers, energy bars, etc. Be smart and watch out for these “added” sugars that you don’t need in your diet. Definitely look for anything ending in “-ose”, but also look for other not so obvious added sugars.
| sugar sucrose dextrose fructose glucose |
lactose maltose maltodextrin malt syrup corn sweetener |
corn syrup high-fructose corn syrup invert sugar syrup |
For more information on sugars/sweeteners, go back and review the Sweeteners section of this course.
Nitrites, Sodium/Potassium
Sodium nitrite is a common additive used to color most of the meat sold in supermarkets. Old meat generally has an off gray color, which retailers know is not very attractive. To counter this issue they add sodium nitrite to the meat to give it a red color (an illusion that it’s fresh).
MSG (monosodium glutamate)
This amino acid is a flavor enhancer that is added to many foods. It has been shown to destroy brain cells and cause headaches (among other things that are too long to list here).
MSG, an excitotoxin, is known by many names in the food industry – and they are adding and changing names all the time. All in an effort to keep you, the consumer, in the dark.
What is an Excitotoxin?
These are substances, usually amino acids, that react with specialized receptors in the brain in such a way as to lead to destruction of certain types of brain cells.To Learn more about Excitotoxins, read the book Excitotoxins: The Taste That Kills
, by Russell L. Blaylock
| Hidden Names for MSG | |
| MSG Monosodium glutamate Monopotassium glutamate Glutamate Glutamic Acid Vegetable Protein Extract Gelatin Hydrolyzed Vegetable Protein (HVP) Hydrolyzed Plant Protein (HPP) |
Autolyzed Plant Protein Sodium Caseinate Senomyx (wheat extract labeled as artificial flavor) Calcium Caseinate Textured Protein Yeast Extract Yeast food or nutrient Autolyzed Yeast |
| Other Possible Sources of MSG | |
| Maltodextrin, dextrose, dextrates Caramel Flavoring (coloring) Lecithin Amino Acids Natural Flavors, Flavors, Flavoring Spice Modified food starch |
Flowing Agents Soy Sauce or Extract Soy Protein, Soy Protein Isolate or Concentrate Protein Powders Ultra-Pasteurized Dairy Products and more |
Artificial Colorings
Artificial colorings are added to foods to make them “look” prettier. But, the side effects and health issues are not worth it. These colorings have been linked to cancer, tumors, allergic reactions, etc.
Some parents that have children with ADHD have seen remarkable improvements in their child when removing all foods containing artificial colorings/preservatives. See the Feingold Diet Program for ADHD.
| A Few Artificial Colorings to Watch Out For | |
| FD&C Blue No. 1 FD&C Blue No. 2 FD&C Green No. 3 FD&C Red No. 3 |
FD&C Red No. 40 FD&C Yellow No. 5 FD&C Yellow No. 6 |
Hydrogenated or Partially-Hydrogenated Oils
Most of us have heard that hydrogenated oils are not good for us. But, do we really know the full extent of their effects on our health?
Research has shown that these changed molecular oils dramatically increase the risk of coronary heart disease, breast cancer, other types of cancers and auto immune diseases.
Mono-Diglycerides are just Hydrogenated Oils in disguise!
Lesson Assignment: Pick out at least 5 items from your pantry and read the labels, apply what you have learned. If there are food names you are not sure about look then up and see what they are. Next time you are in the store pick up your normal food selections and read the labels, you might want to select another item. A helpful iPhone App is called “Don’t Eat That”, it lists many many ingredients, what they are, and if they are harmful or not.
Share what impressed or surprised you in this lesson by leaving a comment below. We learn new stuff from food labels all the time.