As biotechnology continues to drive the progress of society, business, and research, we are starting to know less and less about the food sitting on our plates. Shifting their focus from quality to quantity, food manufacturers and agriculturalists have become experts at mass producing and genetically modifying food to keep up with the demands of an ever-growing population. Adding insult to injury, major food companies blind us with false health claims and marketing techniques to persuades us into purchasing their products. After all, ignorance is bliss..isn't it?
Not quite...
Becoming a Detective
A rule of thumb when going to the grocery store is to read the back of food labels! It is important for us to start paying attention to what is in the food we buy. Ingredients on a label are listed in order of weight, with those used in the greatest amount first followed in descending order by those used in smaller amounts. The first three or four ingredients can therefore give you a good snapshot of what you are about to eat, as well as of the item's nutritional value. So, if you are looking to purchase whole grain bread, the first ingredient listed should contain the word "whole" (i.e. "whole wheat flour"). If there are other grain ingredients listed before the word "whole" is used, the product could be anywhere from half to merely one percent whole grain. Take this as another example. If you are about to purchase a granola bar that claims to be the healthiest one on the market and see that the first or second ingredient is "sugar," then the bar may not be any different from an Oreo cookie...
Another useful tip is to look at the number of ingredients used. If the list runs for more than 5 lines with names that appear to be from a chemistry textbook, it is safe to assume that the product is far from natural.
Tricks to the Trade
Sad to say, reading ingredients on a food label is not as straightforward as it seems. Food companies are pretty clever and know how to masquerade the ingredients they use with tricky synonyms. Products labeled with "No added sugar," for example, may actually contain many types of other sweeteners that are equally as sweet (and cavity-causing!) as sugar.
Let's take a closer look at some ingredients that are victims of wordplay, and what foods to find them in.
Trans Fat
Trans fat is a type of man-made fat that is created when hydrogen is added to vegetable oil so that it remains solid at room temperature. Research has found that trans fatty acid intake is associated with increased LDL ("bad") cholesterol and decreased HDL ("good") cholesterol. Though the FDA has mandated that food companies eliminate trans fat from their products, some brands continue to use partially hydrogenated oil (the primary source of artificial trans fat).
Other names: partially hydrogenated oil (i.e. cottonseed, palm, soybean, vegetable, canola)
Sources: cakes, cookies, potato chips, fried foods, frozen pizza, doughnuts, stick margarine
Saturated Fat
Saturated fat-from a chemical stance, is a fat molecule that is fully "saturated" with hydrogen molecules and does not contain a double bond, thereby allowing it to stay solid at room temperature. Though there is conflicting evidence about saturated fat intake, the American Heart Association recommends limiting our intake of this type of fat to reduce our risk of heart disease.
Other names: hydrogenated oils, lard, shortening, palm or palm kernel oil, heavy cream, coconut oil, coconut milk, tallow
Sources: animal products (i.e. fatty beef, poultry with skin, butter and cheese made from whole milk), baked goods, plant-based oils, fried foods
Sugar
Sugar is a crystalline substance that is naturally occurring in fruits, vegetables, and dairy products or is removed from its original source and added to foods as a flavor enhancer and/or preservative. Unfortunately, most people consume the latter type, which provides nothing but "empty" calories (calories with no known nutritional benefit).
Other names: high fructose corn syrup, maple syrup, ethyl maltol, fructose, maltose, glucose, galactose, maltose, fruit juice concentrate, molasses, dextran, maltodextrin, saccharose, evaporated cane juice, caramel, barley malt, cane sugar, beet sugar
Sources: regular soft drinks, candy, cakes, cookies, pies, fruit juice, ice cream, sweetened yogurt and puddings, cereals, granola bars
Adding to the List..Literally
Monosodium glutamate (MSG)*
MSG is naturally occurring in certain foods such as: protein isolate, tomato, cheese and yeast, but is more commonly added to food as an synthetic flavor enhancer that creates a "umami," or savory, taste. MSG remains a topic of controversy in the health community.
Sources: processed meats, canned soups, Chinese foods, salad dressings
Butylated Hydroxyanisole (BHA) and Butylated Hydroxytoluene (BHT)*
BHA and BHT are synthetic antioxidants that are widely used as preservatives to prevent fats from going rancid and preserve food flavor. They are also commonly incorporated into packaging materials and rubber products.
Food sources: baked goods, chewing gum, dehydrated potatoes, cereals
Sodium Nitrite*
Sodium nitrite a preservative and color fixative that is often used alone or with sodium nitrate. While sodium nitrite can enhance blood flow by converting to nitric oxide (a vasodilator) in the blood, sodium nitrate cannot undergo this conversion and thereby has the opposite effect (vasoconstriction).
Food sources: beef jerky, luncheon meats, bacon, cured salmon
Artificial Sweeteners
Artificial sweeteners are non-nutritive sweeteners that produce a sweet taste comparable to that of sugar. Those approved by the FDA to-date are: saccharin (Sweet 'N Low), acesulfame K (ACE K), aspartame (Equal, NutraSweet), neotame, sucralose (Splenda), and stevia.
Sources: non-caloric (diet) drinks, frozen yogurt, sugar-free snack foods, chewing gum, candies
Artificial Coloring
Food coloring is often added to food and beverages to create a desired and vibrant appearance. Common artificial colors are: Yellow 5, Yellow 6, Red 40, Red 3, Citrus Red 2, Blue 1, Blue 2, Orange B.
Sources: candies, sodas, energy drinks, cake mixes, cereals
*generally recognized as safe (GRAS) by the FDA
A Naturally Pretty Plate
Though there is weak scientific evidence confirming the harmful effects of these ingredients on our overall health, it is still wise to limit our consumption of chemical and artificial additives as much as possible and choose more natural, whole foods!
For more information on food labeling and ingredient regulations, visit FDA.gov!
References
BHA and BHT: A Case for Fresh? (n.d.). Retrieved November 05, 2017, from https://www.scientificamerican.com/article/bha-and-bht-a-case-for-fresh/
Center for Food Safety and Applied Nutrition. (n.d.). Labeling & Nutrition - Food Labeling Guide. Retrieved from https://www.fda.gov/Food/GuidanceRegulation/GuidanceDocumentsRegulatoryInformation/LabelingNutrition/ucm2006828.htm
