The world of ingredients is vast and ever-evolving, making it impossible to compile an exhaustive safe or toxic list. Some substances carry more risk than reward and should be avoided while others can be used cautiously. The decision of which ingredients to include and in what quantities is up to the individual consumer. It involves reviewing research, understanding one's own needs, and being aware of the body's responses. Each person must do their due diligence, experiment carefully, and make choices aligned with their health goals. The process requires vigilance, an open mind, and a willingness to adapt to new information in the ever-expanding marketplace of options. Don't forget to save this page in your bookmarks because it will continuously be updated with new research findings and additional foods and ingredients. Stay tuned for more valuable information as we strive to provide you with the latest and most comprehensive insights into healthy eating habits and nutrition.
Acesulfame Potassium is a synthetic sweetener. The Center for Science in the Public Interest advises against its consumption due to insufficient safety testing conducted in the 1970s, along with some studies suggesting a potential association with cancer. This sweetener is commonly present in diet beverages, protein shakes and powders, fruit cups, yogurts, and various "sugar-free" products.
Aspartame, commonly known as Nutrasweet, is another type of artificial sweetener. It has been associated with a heightened risk of brain tumors, lymphomas, leukemia, and cardiovascular diseases. Research indicates that substituting sugar with aspartame may lead to increased hunger, prompting individuals to consume more calories. This sweetener is commonly found in diet beverages, protein shakes and powders, fruit cups, yogurts, chewing gum, and various "sugar-free" products.
Artificial Colors including, but are not limited to, flavorings listed on nutrition labels such as "red 40," "caramel color," and "yellow 6." As indicated by their names, these colors are synthetically produced and may be associated with various adverse effects. Some nutrition experts warn that they could lead to significant health issues, including cancer, allergic reactions, and hyperactivity.
Butylated Hydroxyanisole (BHA) is a synthetic preservative recognized for its potential health risks. It has been identified as an endocrine disruptor and is associated with cancer, having induced tumors in animal studies. The International Agency for Research on Cancer categorizes BHA as "possibly carcinogenic to humans," while the U.S. Department of Health and Human Services' National Toxicology Program considers it a "reasonably anticipated human carcinogen." Additionally, BHA appears on the EWG's Dirty Dozen List of food additives to avoid and is prohibited in several countries. This additive is commonly found in products such as sausage, pepperoni, pizza, canned soup, boxed potatoes, potato chips, drink mixes, canned refried beans, spaghetti sauce, and chewing gum. Butylated Hydroxytoluene (BHT) is a synthetic preservative that has been demonstrated to interfere with the signaling pathways between the gut and the brain, potentially leading to overeating and obesity. Additionally, BHT is classified as an endocrine disruptor and has been associated with cancer in certain animal studies. The Environmental Working Group (EWG) lists BHT among the Dirty Dozen Food Additives that should be avoided. This additive is commonly found in products such as cereal, packaged nuts, pepperoni, cake mix, and granola bars.
Calcium Peroxide serves as both a bleaching agent and a dough conditioner. Its presence indicates that the product undergoes significant processing. This substance is prohibited in Europe and China, as well as in certain natural food retailers such as Whole Foods in the United States. It is commonly found in croutons, sandwich breads, buns, rolls, and various other baked products.
Calcium Propionate serves as a mold inhibitor and is regarded as a relatively safe preservative. However, a study published in the Journal of Paediatric Child Health associates it with symptoms such as irritability, restlessness, inattention, and sleep disturbances in certain children. Additionally, prolonged consumption has been linked to damage to the stomach lining and the development of ulcers. This additive is commonly found in products like croutons, sandwich breads, buns, rolls, and various other baked goods.
Carrageenan is a stabilizing and emulsifying agent commonly used in various food products. It is derived from seaweed and treated with alkaline substances during processing. However, carrageenan has been associated with digestive issues, including bloating, irritable bowel disease (IBD), and inflammation. Although it is approved by the FDA, its safety for consumption remains a topic of considerable debate.
Cellulose serves as an anti-caking agent and thickener, primarily derived from wood. It is often utilized to enhance the fiber content in foods artificially. The food industry favors wood byproducts for cellulose production due to their lower cost compared to vegetable sources, although vegetable-derived cellulose is occasionally used and labeled accordingly, albeit infrequently. Studies have associated the intake of this synthetic additive with weight gain, inflammation, and digestive issues. Common products containing cellulose include shredded cheese, pizza, spice blends, pancake syrup, and items marketed as "high fiber" or "added fiber."
Citric Acid serves as both a preservative and a flavoring agent, imparting a sour taste. While it occurs naturally in lemons and various fruits, the citric acid used in processed foods is generally produced from mold cultivated on genetically modified corn rather than being sourced from fruit. Regular intake of citric acid has been associated with a rise in tooth decay and potential gastrointestinal irritation. It is commonly found in products such as juice, bottled iced tea, citrus-flavored sodas, energy drinks, baby food, flavored chips, candy, and canned tomatoes.
Dextrose is a highly processed sugar derived primarily from corn, often utilized as a filler. This refined sugar lacks any nutritional benefits and is generally sourced from genetically modified corn that produces its own insecticide, unless it is certified organic or verified by the Non-GMO Project.
Diacetyl Tartaric Acid Esters of Monoglycerides (DATEM) is a dough conditioner typically sourced from soybean or canola oil, often derived from genetically modified organisms (GMO). This ingredient may represent a concealed source of harmful trans fats, as referenced in the discussion on monoglycerides. It is commonly found in products such as sandwich breads, buns, baked goods, and crackers.
Dimethylpolysiloxane, commonly known as an ingredient in "silly putty," serves as a defoaming agent. Since its approval in 1998, the FDA and the food industry have not conducted significant studies on its safety in food applications, permitting its use in various products, with the exception of milk. Most safety assessments have been financed or conducted by chemical manufacturers, leading to a lack of sufficient independent research. Additionally, the FDA permits the preservation of dimethylpolysiloxane with formaldehyde, a highly toxic substance. This compound can be found in items such as French fries, deep-fried foods, yogurt, fountain drinks, and phase oil, which is a butter substitute utilized by some restaurants.
Gellan Gum and Locust Bean Gum serve as thickeners. Individuals with sensitive digestive systems may experience gastrointestinal discomfort, such as bloating and gas, due to these ingredients. They are frequently present in products like almond milk, coconut milk, soy milk, non-dairy milks and creamers, ice cream, and cottage cheese.
Guar Gum a long-chain carbohydrate found in ice cream, sauces, and soups, binds and thickens foods. It can help you feel full and eat less, but excessive consumption can cause blockage in the esophagus. The FDA has implemented guidelines to limit its use in foods to prevent harmful side effects.
High Fructose Corn Syrup (HFCS) is less expensive and sweeter than traditional sugar, contributing to its widespread use in food products. Nevertheless, it is advisable to steer clear of this ingredient. The liver is the sole organ capable of metabolizing high fructose syrups, and excessive consumption can overwhelm this organ, resulting in significant harm and potentially leading to liver disease. Additionally, an overabundance of this sweetener may contribute to insulin resistance, obesity, and the development of type 2 diabetes.
Inulin is a prebiotic derived from chicory root, utilized to enhance the fiber content in various products. However, excessive consumption of inulin may lead to adverse effects on digestion, resulting in discomfort and gas. Certain individuals may exhibit heightened sensitivity to inulin compared to other fiber types. Given the importance of fiber, it is advisable to seek out foods rich in easily digestible fibers sourced from whole foods as an alternative to inulin.
Isomalto-oligosaccharides (IMOs) consist of a blend of short-chain carbohydrates frequently referred to as high maltose. The human body is unable to completely digest these carbohydrates, which can lead to digestive problems and may result in elevated blood sugar levels.
Maltodextrin is a highly processed carbohydrate derived from starch, serving various functions such as a filler, thickener, preservative, and sweetener. Research indicates that it can adversely impact gut microbiota, potentially increasing the risk of various diseases. Lacking any nutritional benefits, it is often utilized to enhance the bulk of processed foods, highlighting its status as a heavily processed ingredient. Generally sourced from genetically modified corn unless labeled as organic or Non-GMO Project verified, maltodextrin also acts as a concealed form of monosodium glutamate (MSG).
Monoglycerides and Diglycerides serve as emulsifiers that prevent the separation of ingredients in food products. These compounds are derived from oil byproducts, including partially hydrogenated canola and soybean oils, which introduce artificial trans fats into the food supply. Despite being classified as emulsifiers rather than lipids by the FDA, they can still be present in foods labeled as containing "0 grams of trans fat." The intake of artificial trans fats is significantly associated with a heightened risk of type 2 diabetes and cardiovascular diseases. The Centers for Disease Control and Prevention attribute approximately 20,000 heart attacks annually to these fats, while the Institute of Medicine asserts that trans fats offer no health benefits and that there is no safe consumption level.
Monosodium Glutamate (MSG) serves as a synthetic flavor enhancer. Although glutamates occur naturally in certain foods like meat and cheese, those utilized in processed foods are extracted from their original proteins via hydrolysis. The potential dangers of MSG remain debated, yet elevated concentrations of free glutamates have been linked to significant disruptions in brain chemistry. It is advisable to avoid chemical flavor enhancers and opt for natural methods to season your food.
Numerous packaged products, such as bars, sauces, and beverages, incorporate natural flavors to elevate taste and enhance overall flavor profiles. These flavors can also be quite addictive. The term "natural" is used because these flavors originate from natural sources, whether plant or animal, and are subsequently blended with various ingredients, including chemicals and solvents.
Neotame is an artificial sweetener that is relatively new and infrequently utilized. Some health professionals caution that it may pose greater health risks than aspartame, which is classified as a neurotoxin, although its safety remains uncertain. It is commonly combined with other artificial sweeteners.
Oils frequently appear on nutrition labels, with some containing trans fats, hydrogenated oils, and excessive saturated fats. When examining these labels, it is essential to seek high-quality oils derived from healthy fats, such as extra virgin olive oil or coconut oil, while avoiding the less desirable options.
Brominated Vegetable Oil is a naturally occurring substance characterized by an orange-brown hue and a bleach-like odor. It is formed when bromine is combined with the unsaturated fats present in vegetable oils. Previously regarded as Generally Recognized as Safe (GRAS), its approval has now been revoked, requiring food manufacturers to eliminate it from their products within a year. Studies conducted on rats indicate that BVO accumulates in body fat, making it difficult to eliminate and potentially affecting various bodily systems over time, including significant alterations in thyroid function.
Canola Oil, derived from genetically modified organisms (GMO), is also referred to as rapeseed oil. It undergoes extensive processing and lacks significant nutritional benefits.
Corn Oil is a widely used refined oil that may pose risks to liver health and contains elevated levels of omega-6 fatty acids. Commonly referred to as maize oil, it is derived from genetically modified organisms (GMO) crops.
Cottonseed Oil is a refined cooking oil derived from the byproducts of the cotton farming industry, which is not classified as a food crop. Although it is one of the most widely cultivated genetically modified organisms, engineered to produce insecticides, cotton cultivation necessitates significant use of agricultural chemicals, leading to its designation as the "World's Dirtiest Crop." According to findings from the FAO/WHO joint meetings on pesticide residues in food, pesticide residues may persist in cottonseed oil. The extraction process involves extensive chemical refining, utilizing toxic substances such as hexane, bleach, and deodorizers.
Soybean Oil is recognized by the U.S. Department of Agriculture as the most extensively produced and consumed vegetable oil in the United States. However, research indicates that soybean oil may contribute to obesity and diabetes, and it could also have adverse effects on neurological health conditions like autism, Alzheimer’s disease, anxiety, and depression.
Vegetable Oil consists of a blend of various oils, with linoleic acid being the predominant fatty acid, classified as an omega-6 fat. The combination of these oils and the significant presence of omega-6 fatty acids render vegetable oil an ingredient that is advisable to avoid on nutritional labels.
Palm Oil is characterized by a high saturated fat content, which poses risks to cardiovascular health. Additionally, its cultivation is a major contributor to deforestation and environmental degradation. According to a report by the BBC, palm oil production accounted for approximately 8% of global deforestation from 1990 to 2008.
Partially Hydrogenated Oils, also known as artificial trans fats, are oils that have undergone chemical processing to achieve a solid state. These oils are often derived from genetically modified soybean, cottonseed, or canola sources. Their consumption is significantly associated with an elevated risk of type 2 diabetes and cardiovascular diseases. The Centers for Disease Control and Prevention (CDC) attributes approximately 20,000 heart attacks annually to trans fats, while the Institute of Medicine asserts that these fats offer no health benefits and that there is no safe consumption level. The Food and Drug Administration (FDA) mandated the elimination of partially hydrogenated oils by June 2018, although food manufacturers may still seek special permits to use them. Furthermore, products labeled as containing "0 grams of trans fat" may still have up to 0.5 grams of trans fat per serving, in addition to other ingredients that may contain trans fats, such as monoglycerides. These oils are commonly found in various food items, including frosting, baked goods, non-dairy creamers, cookies, and crackers.
Propyl Gallate is a synthetic preservative associated with a heightened risk of tumors and endocrine disruption, and it appears on the EWG's list of additives to be avoided. It is frequently found in products such as sausage, pizza, and stuffing mix.
Propylparaben and methylparaben are synthetic preservatives. These parabens are recognized as endocrine disruptors and have been associated with breast cancer and reproductive issues. The Environmental Working Group (EWG) lists propylparaben among the Dirty Dozen, highlighting it as a food additive to avoid. Common products containing these preservatives include snack cakes, desserts, frosting, and tortillas.
Sodium Benzoate and Potassium Benzoate are preservatives commonly used in soft drinks to inhibit mold growth. However, benzene, a recognized carcinogen associated with significant thyroid harm, can form under certain conditions. Elevated benzene levels may occur when plastic soda bottles are subjected to heat or when these preservatives interact with ascorbic acid (vitamin C). It is advisable to exercise caution regarding these substances.
Sodium Nitrates and Sodium Nitrites are preservatives commonly present in processed meats such as bacon, deli meats, and hot dogs. These substances are considered significant contributors to health risks, including colon cancer and metabolic syndrome, which may result in diabetes. To safeguard your health, it is advisable to opt for fresh, organic meats.
Sodium Phosphate is a widely utilized preservative, frequently present in processed foods, making it a daily dietary component for many individuals. Regular consumption of phosphate additives can result in elevated phosphate levels in the bloodstream, which may increase the risk of chronic kidney disease, higher mortality rates, cardiovascular issues, and accelerated aging. The Environmental Working Group (EWG) advises that sodium phosphate is among the additives that should be avoided. It can be found in various products, including cooked chicken, pudding, gelatin, macaroni and cheese, frozen desserts, frozen meals, soups, deli meats, and imitation cheese slices.
Soy Protein Isolate is a highly processed protein supplement derived from soy flour, with the removal of fiber, fat, and nutrients. This product may disrupt hormonal balance due to its estrogen-like properties and contains significant amounts of phytic acid, which can deplete essential minerals such as calcium from the body. The extraction process often involves the neurotoxin hexane, which may leave behind harmful residues in the final product. Additionally, it is predominantly sourced from genetically modified (GMO) soybeans, unless specified as organic or Non-GMO Project verified. Research has indicated that GMO soybeans have elevated levels of glyphosate residues, a herbicide associated with various health risks, including being classified as a probable carcinogen by the World Health Organization (WHO), and linked to conditions such as kidney disease, birth defects, and autism.
Stevia Extract serves as a low-calorie sweetener, distinct from the whole stevia leaf that can be cultivated at home. The extraction process is highly intricate, involving approximately 40 steps and the use of various chemicals, including acetone, methanol, ethanol, acetonitrile, and isopropanol, some of which are recognized as carcinogens. Additionally, many stevia products available commercially often include natural flavors and sweeteners such as erythritol or dextrose. It is advisable to seek out "Whole Leaf Stevia" or extracts that do not contain any supplementary additives.
Sucralose, commonly referred to as Splenda, is an artificial sweetener produced through the chlorination of sugar. Research conducted independently on animals has associated it with leukemia and various blood cancers. Furthermore, studies indicate that artificial sweeteners may not significantly aid in weight loss and could be correlated with weight gain. This substance is commonly found in products such as chewing gum, diet sodas, iced tea, yogurt, pudding, and fruit cups.
Sugar Alcohols
Erythritol has been produced since 1990 and contains only 6% of the calories found in sugar while maintaining a comparable level of sweetness. Common side effects associated with erythritol include digestive issues and diarrhea, as well as potential bloating, cramps, and gas.
Hydrogenated Starch Hydrolysates (HSH) consist of a blend of polyhydric alcohols, including sorbitol and maltitol. This synthetic substance is not found naturally in fruits or vegetables. HSH is recognized for its laxative properties.
Isomalt is a colorless, crystalline substance that resembles sugar in taste, though it is slightly less sweet. Due to its incomplete absorption in the small intestine, it may lead to gastrointestinal discomfort, as it can cause various issues in the large intestine.
Lactitol is a sugar alcohol utilized as a bulk sweetener in low-calorie food products, providing 30–40% of the sweetness found in sucrose.
Maltitol effectively replicates the sweetness of sugar while containing fewer calories. It is commonly found in products such as chewing gum, mouthwash, and toothpaste. As a carbohydrate, maltitol is included on the glycemic index, which means it can influence blood glucose levels and may contribute to weight gain. Similar to other sugar alcohols, it is not fully digestible and may lead to gastrointestinal discomfort, including stomach pain, gas, and a laxative effect in certain individuals.
Mannitol is a sugar alcohol that occurs naturally in various sources, including fresh mushrooms, tree bark, and a wide range of fruits and vegetables. It is also produced commercially and is commonly used in numerous confections and chewing gums. Mannitol is characterized by its distinct cooling sensation and texture. However, excessive consumption can result in gastrointestinal discomfort, prompting many products containing this ingredient to include warnings regarding potential laxative effects.
Sorbitol is a naturally occurring sugar alcohol found in fruits such as apples, dates, and berries, as well as being derived from corn syrup. The corn syrup variant is frequently utilized in packaged foods to enhance sweetness, particularly in sugar-free products aimed at individuals with diabetes. However, it is known to frequently induce gastrointestinal issues, including diarrhea, abdominal cramping, and nausea, due to the body's inability to fully digest it.
Tapioca Starch is commonly utilized as a substitute for wheat in gluten-free products. While it may be challenging to eliminate tapioca starch entirely from a gluten-free diet, it is important to recognize its presence and limit its consumption. This starch is predominantly composed of carbohydrates and lacks significant amounts of fiber, fat, protein, vitamins, or minerals, essentially providing empty calories that can elevate blood sugar levels more than refined sugar.
Tert-butylhydroquinone (TBHQ) is a synthetic preservative associated with various health concerns, including vision issues, liver enlargement, childhood behavioral disorders, stomach cancer, and an increase in food allergies. Studies indicate that TBHQ adversely impacts T-cells, potentially leading to allergies to tree nuts, milk, eggs, wheat, and shellfish. Furthermore, TBHQ is prohibited in food products in several countries, such as Japan, and is classified by the Center for Science in the Public Interest as one of the most harmful food additives to avoid. Notably, this ingredient may not always be clearly listed on product labels.
Titanium Dioxide serves as a synthetic coloring and whitening agent found in numerous food items. The FDA mandates that producers must indicate either "artificial color" or "colored with titanium dioxide" on the ingredient label. Consequently, it can be challenging to avoid this additive when it is merely referred to as an artificial color.
Vanillin, an artificial flavor commonly known as imitation vanilla, is usually derived from petrochemicals and wood pulp. This synthetic flavor deceives the palate into perceiving the taste of genuine vanilla. Furthermore, it lacks the antioxidants present in authentic vanilla extract, which are beneficial for health.
Whey Protein undergoes extensive processing and may contain harmful toxins. Furthermore, protein powders lack regulation by the FDA, making it prudent to avoid them if you are uncertain about their production methods or ingredients. Additionally, individuals with dairy allergies or sensitivities should steer clear of whey, as it is a dairy-derived product that contains lactose, which can cause significant digestive discomfort for those affected.
Xanthan Gum is a common additive used as a stabilizer or thickener in various products not just food. It can be found in insecticides, toilet bowl cleaners, and wallpaper adhesives. This ingredient is made from fermented sugar, creating a glue-like substance that is then dried and turned into powder. However, since it is lab-made, the body cannot break it down, leading to potential digestive problems and changes in gut bacteria.
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*This blog post is not a substitute for medical advice. Always work with an educated healthcare provider when looking for diet, nutrition, and supplement advice. If you would like to speak with someone about your journey to better health, reach out anytime to The Nutritional Advisor via our CONTACT FORM!
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Sources:
https://www.ewg.org/consumer-guides/ewgs-guide-endocrine-disruptors https://pmc.ncbi.nlm.nih.gov/articles/PMC2892765/