By Pamela Wise
Gone are the days when all of our food was “farm fresh” and untainted. It has become increasingly difficult to shop these days with all the processed and packaged food choices on the grocery store shelves. It is literally impossible to detect exactly what some of these substances are that are added to our food and beverages. Some say, if you cannot pronounce it, don't eat it! While considered to be helpful advice, this may not always be true. Provided here is a list of some of the additives of which you are advised to CUT BACK (non toxic, but large amounts may be unsafe or promote bad nutrition), TAKE CAUTION (may pose a risk for all, or sensi-tive individuals), or AVOID (unsafe in amounts consumed or is very poorly tested and not worth any risk).
All of the information and references for this list have been obtained from the CENTER FOR SCIENCE IN THE PUBLIC INTEREST (CSPI), a non profit health advocacy organization. CSPI conducts innovative re-search and advocacy programs in the areas of nutrition, food safety and health. Due to limited space, this list will be condensed and there will be no inclusion of all of the substances that are considered safe. Also, a full discussion of sugars and artificial sweeteners has preceded this article as last month‟s article entitled,
SICKENING SWEET, The TRUTH about “Natural” and Artificial Sweeteners. ALL types of sugars should be cut back on and ALL artificial sweeteners should provoke caution and /or be avoided.
CUT BACK:
• LACTITOL, MALTITOL, MANNITOL SORBITOL, and XYLITOL are sugar alcohols, used in: candy, chocolate, baked goods, ice cream, sugar free food, jellies...They are not absorbed well by the body, therefore large amounts may cause diarrhea. FDA warning: “may cause laxative effect”
• SALATRIM is a modified fat, used in: candy, baked goods, snacks... It was developed by Nabisco who claims it provides about 1/2 as many calories as regular fat. This has not been proven. It can cause stomach cramps, nausea and possibly other unpleasant side effects. Very little testing has been done, although it has been marketed without FDA approval. The FDA has rejected CSPI‟s plea to ban this product until its safety is proven.
• SALT, SODIUM CHLORIDE is a flavoring and preservative, used in: most processed foods, cured meats, soups, snacks, condiments…The over consumption of salt is considered to be one of the more harmful sub-stances. High sodium diets can lead to kidney disease, increased blood pressure in most adults, and an in-creased risk of cardiovascular disease, strokes and heart attacks. Sea salt, a healthier alternative, is less acidic than iodized table salt and still contains some of the original minerals. The recommended daily allowance
(RDA) for sodium intake is less than 1,200 mgs per day, about 1 teaspoon.
CAUTION:
• ANNATTO is a natural coloring, used in: butter, cheese, processed foods….although it comes from the seeds of a tropical shrub, it can cause allergic reactions such as hives in sensitive individuals.
• ARTIFICIAL FLAVORING is used to enhance or improve the flavor or processed foods and beverages. Hundreds of chemicals are used to mimic natural flavors. Some substances that are used in “flavorings” are natural and probably safe, but they are used primarily in over processed “junk” foods in which little or none of the “real” food exists. Some consumers are sensitive to these substances, but no one knows what the composi-tion is, as they are kept secret by the manufacturing companies.
• BENZOIC ACID, SODIUM BENZOATE is a preservative, used in: fruit juice, sports drinks, sodas, pickled foods….It occurs naturally in many plants and is safe for most people, but can cause allergic reactions in sensi-tive individuals.
• CAFFEINE is a stimulant that naturally occurs in coffee, tea and chocolate, used in: sodas, energy drinks, chewing gum, flavored waters, anti-inflammatory medications….It is mildly addictive and can cause with-drawal symptoms when discontinued. Caffeine has been proven to increase the risk of miscarriages, birth de-fects, cause dehydration and significant mineral losses, including calcium. Other side effects include jitteri-ness, insomnia and increased risk or osteoporosis.
• CARMINE, COCHINEAL EXTRACT is an artificial coloring, used in: candy, yogurt, ice cream, beverages, processed foods, cosmetics, drugs...The color comes from carminic acid which is obtained from the cochineal insect. It can cause allergic reactions in a small number of people, from hives to anaphylactic shock. The FDA rejected CSPI‟s request to change its labeling to include the source, as opposed to only listing it as “artificial coloring”.
• CASEIN, SODIUM CASEINATE is a thickening and whitening agent, used in: ice cream, sherbet, coffee creamers, “dairy free” foods, salad dressings… Casein is the main protein in milk products and is considered nutritious. However, for individuals who are sensitive, intolerant or allergic to milk products, it may cause ad-verse side effects.
• LACTOSE is a nutrient sweetener, used in: “non-dairy” whipped topping, baked goods, breakfast pastries…It is a carbohydrate found only in milk. Consumers who are lactose intolerant should avoid milk products and those containing lactose.
• MONOSODIUM GLUTIMATE (MSG) is a flavor enhancer, used in: soups, salad dressings, chips, snacks, frozen entrees, packaged mixes, dried spice mixes, restaurant foods… Studies have shown that some people‟s reactions to large amounts of MSG include headaches, nausea, weakness, breathing difficulties and change in heart rate.
• SULFITES, SULFER DIOXIDE, SODIUM BISULFITE is a preservative and bleach, used in: dried fruits, wine, processed potatoes, restaurant lettuce… Sulfites destroy vitamin B1 in foods. It can cause severe reac-tions in those suffering from asthma. Reactions have been most common with restaurant lettuce and potatoes since they are often soaked in a sulfite solution for an extended period of time. As the result of pressure from CSPI, the FDA banned the most dangerous uses and required wine labels to list its content.
• TRAGACANTH GUM is a thickening agent and stabilizer, used in: ice cream, salad dressings, dough, candy, drink mixes….It has caused occasional severe allergic reactions.
AVOID:
• ARTIFICIAL COLORS are nearly all synthetic chemicals which are added primarily to foods that have little or no nutritional value, used in: candy, sports drinks, drink mixes, juice, soft drinks, sodas, gelatin desserts, breakfast cereals, breakfast pastries, waffles, baked goods, baking mixes, cake icing, chewing gum, fruit rolls, frozen desserts, yogurt, pudding, chips, snacks, macaroni and cheese, pet food!! Fifteen million pounds of of synthetic dyes are being dumped into our “food” and beverages each year, most of which kids commonly con-sume. Colorings can cause hyperactivity in children as well as other as other adverse side effects. Ben Fein-gold, a renowned pediatric allergist has found a direct connection between behavior and food dyes. FDA tests show that some of these dyes are tainted with cancer causing compounds. Animal tests and studies have re-vealed plenty of evidence that some of these compounds can cause thyroid tumors, bladder and testicular tu-mors, adrenal and kidney tumors and brain cancer in some of the rodents that were tested. Other symptoms that appeared were negative effects on brain neurons and allergic reactions.
CSPI states that while allergic reactions may not be common, they can be serious enough to promote banning of these dyes, although cancer is the most threatening concern. The FDA‟s conclusions and responses to some of these products and the results of numerous studies vary from, “it does not pose a significant cancer risk to humans”, “there is reasonable certainty of no harm” and “evidence or harm is not consistent or sub-stantial. The list of artificial colors to avoid include: BLUE #1, BLUE #2, GREEN #3, RED #3, RED #40, YELLOW #5 AND YELLOW #6. It simply would be wise to avoid all consumables containing dyes.
• BROMATED HYDROXYANISOLE (BHA) is an antioxidant, used in: cereals, chewing gum, potato chips, snacks, baked goods, vegetable oil… Some studies indicate this causes cancer in mice. The United States Department of Health and Human Services considers BHA “reasonably anticipated to be a human car-cinogen”. The FDA still permits its use.
• CARAMEL COLORING is the most widely used food coloring agent, used in: colas, root beer, energy drinks, baked goods, snacks, precooked meats, soy and worcestershire sauce, chocolate „flavored‟ products, packaged mixes….The International Agency for Research on Cancer, a division of the World Health Organi-zation stated that “the contaminants are possibly cancer causing to humans”. The State of California has pro-posed a notice warning to be required on all foods and beverages containing caramel coloring.
• OLESTRA is a fat substitute, used in: „light‟ chips (Lay‟s and Pringles). Proctor and Gamble‟s synthetic fat is not absorbed, therefore it passes through the digestive system, causing diarrhea, abdominal cramps, flatu-lence and other side effects, sometimes severe. Afflicted consumers are encouraged to file reports with the CSPI.
• PARTIALLY HYDROGENATED VEGETABLE OIL (TRANS FAT) is used to make shortening and margarine, used in: baked goods, crackers, snacks, microwave popcorn, fried foods, restaurant fryers….This can promote heart disease by causing plaque build up in the arteries. It is considered to be more harmful than saturated fat as concluded by the FDA. It makes it one of the most harmful ingredients in the food supply. Many restaurants still use PHVO to fry foods. The FDA has considered it to be “Generally Recognized as Safe”.
• SODIUM NITRATE / NITRATE is a preservative, coloring and flavoring, used in: bacon, ham, lunch meats, sausages, hot dogs, smoked fish, corned beef... Studies have linked consumption of cured meats and nitrites with various types of cancer. Since these are generally foods which are high in saturated fats and salt, that is just one more reason to avoid them. Most health food stores offer uncured bacon, hot dogs and lunch meat that contain no nitrates.
Reading labels and understanding the effects certain additives and chemicals can have on you and your family‟s health is crucial. It is important for you to know what you are putting into your body and how it may effect your short term well being as well as your long term health. Keep a list of the chemicals you want to avoid in your wallet. As a "rule of thumb" it is always best to avoid all processed foods replacing them with whole foods, fruits and vegetables.
For a more complete, comprehensive and detailed list of Food Additives, go to www.cspinet.org. To request more information or past articles contact: wise.guys@eabweb.com
To Your Health, Pamela
Next month‟s article is “THE SKINNY ON FATS” ~ The Good, Bad and the Ugly
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