If there’s one thing I hold near and dear to my heart, it’s healthy eating. Since we live overseas and don’t have access to an exclusively organic market or health food store, we have to make do with the commissary (grocery store) on our military base, as well as local Japanese grocery stores. You can always find me at the commissary, scanning the ingredients list for familiar toxic food additives that I’ve learned to avoid.
Inevitably, I end up putting SO MANY things back and vowing to try and make it from scratch instead. I wrote a separate blog detailing my 8 favorite kitchen staples to make instead of buy. Although you would really, really, think that everything on the grocery store shelf is healthy and safe to eat, this couldn’t be further from the truth.
Before writing this article, I didn’t know exactly why I avoided these items–I just knew they were unhealthy. I distinctly remember my mom reading ingredient labels in the store and saying “Partially Hydrogenated Vegetable Oil? No, we’re not getting this. That causes cancer.” I think that was the response for pretty much every toxic ingredient we’d find on the label “It causes cancer.” Or my dad shaking his head at a certain food and saying “No way! That’s poison!”
Okay so after doing some research, maybe not ALL of the items on this list cause cancer…instead they may cause nerve damage, lung disease, brain tumors, heart problems…you get the point. No matter how you spin it, these ingredients are bad news for our bodies.
I’m here to break it down for you, give you a list of the ones I try to avoid at all costs, and let you know the science behind why I choose not to bring foods that have these ingredients into our home. After doing a bit of research on this, I found out that pretty much all the toxic food additives fall into 3 categories–artificial coloring, preservatives, and artificial sweeteners.
1. Artificial Coloring
Food dyes make foods look more appealing to the consumer. Here are the most common ones, although there are plenty of others. Check the ingredients– if its a color + a number, put that sucker back on the shelf.
The FDA does not protect us from these ingredients, while in Europe, most foods with artificial dyes carry a warning label saying that artificial dyes aren’t recommended for children. Many artificial dyes were even banned in some European countries, but this was repealed when the countries joined the EU.
Red #40 (formerly Red # 3): Found in cereals, desserts, candies, baked goods, medicines, sports drinks, soft drinks. Linked to cancer in some studies. Thought to be linked to allergies, migraine, and mental disorders in children.
Yellow #5 & #6: Found in cereals, puddings, candies, desserts, baked goods, sausages, beverages. Increases # of kidney & adrenal gland tumors in lab animals.
Blue #1 and Blue #2: Found in candy, cereal, soft drinks, sports drinks and pet foods. Can cause chromosomal damage, tumors, and lead to cancer.
Caramel Coloring: Found in snack and protein bars, candy, snacks, syrups, baked foods. Made by treating sugar with ammonia. Proven to cause cancer in animals.
2. Preservatives
This is a tough list to compile, since there are just SO MANY different preservatives on the market. Preservatives are added to foods to extend the shelf life significantly. Think about it like this–do you think bread or tortillas should be able to sit on the shelf for months without molding? Here are the most common and toxic preservatives to avoid.
Sodium Nitrate and Sodium Nitrite– added to preserve meats for long periods of time. These additives are carcinogenic when heated up and combined with amino acids (which, hello, meat has a whole lot of!). In a 2007 research study, The World Cancer Research Fund revealed that eating 1.8 ounces of processed meat every day (just one sausage!) increases your cancer risk by 20%.
BHA/BHT– BHA is a possible human carcinogen and interferes with hormone function. Meanwhile, long-term exposure to BHT is toxic in animal studies, causing severe lung, liver, and thyroid issues. Cereals, fast food, gum, beer, hot dogs, processed potatoes, snack foods, dog food, even cosmetics contain these additives.
High Fructose Corn Syrup- This is linked to diabetes, liver problems, cardiovascular disease, cancer, inflammation, and obesity. It’s a sweetener that also acts as a preservative. It is found in sodas, sweets, breads, pastries, canned fruits, boxed desserts, jams and jellies, and more.
Trans Fat/Hydrogenated Oils/Partially Hydrogenated Oils- These oils raise your “bad” cholesterol and also lowers your “good” cholesterol. A diet high in trans fats greatly increases your risk of heart disease, the leading killer of adults. They also contribute to weight gain and risk of diabetes. These are often found in: fried and battered frozen foods, shortening, margarine, cakes, cake mix, pies, pie crusts, donuts, and a whole slew of other processed foods.
Potassium Bromate- is a known carcinogen to animals and is used in breads, pastries, and buns. Although banned in the EU and Canada, it is widespread in many (almost all!) standard breads in the US. It causes cancer! Stay far, far away from it!
3. Artificial Sweeteners
The final item on my list of toxic food additives falls into the sweets category. Thousands of products contain artificial sweeteners, from diet soda and sugar-free ice cream to potato chips, protein powders, toothpaste, and chewing gum. The most common offenders present in ingredient lists are xylitol, sucralose, sorbitol, saccharin, aspartame, and acesulfame K.
Although manufacturers claim that artificial sweeteners are safe, research says otherwise. Animal studies have shown that consumption of these sweeteners causes heart disease, weight gain, brain tumors, bladder cancer and many other health risks. Some scientists say no amount of these products is safe, while others say it’s completely fine. For myself and my family, it’s not a chance we’re willing to take. Opting for natural, unrefined sugars like coconut sugar, agave, honey and maple syrup is the best, healthiest choice you can make.
Don’t panic, educate yourself!
Well, that’s my list of top toxic food additives to avoid to maximize your health! If it seems like waaaaay too much to remember, or maybe you’re feeling overwhelmed by just how much toxic ingredients are present on the grocery store shelves, I’ve got a few simple tips for you.
- Choose organic. Companies who are creating organic products generally care a lot more about your well being and have built a company around health and real nutrition.
- Avoid processed foods. Buy fresh products from farmers markets, NOT products that were built to last months in your freezer or on your pantry shelf.
- Eat more plants. Choose fresh fruits and vegetables for as many meals as you can. Studies show that vegans have a much lower rate of cancer than vegetarians and meat-eaters. This doesn’t mean you have to go vegan, but incorporating more fruits and veggies into your diet will make a big difference in itself!
Your health is your own, don’t let anybody take it away from you. Staying educated is key to empowering yourself and making the best, healthiest, choices for you and your family.
