Category Archives: additives


How To Pick Healthy Non-Perishable Snacks

by Mira Dessy, The Ingredient Guru

Americans have a snack habit. We've become accustomed to eating multiple times throughout the day. Sometimes we snack because we're hungry. But more often than not it's because we are bored, thirsty, or possibly responding to emotional stimuli.

Occasionally we snack because we are on-the-go and are looking for something to tide us over until we can get to mealtime.While there's nothing wrong with an occasional small bite between meals, snacking can become a problem when it fills you up with empty calories. This means things like chips, crackers, muffins, or cookies. Another problem with snacking is if you eat so much that you are no longer hungry by the time you get to the real meal.

What's a snack?

Ideally, a snack should be small, just enough to blunt your hunger without filling you up, and balanced with protein and a little healthy fat. When snacking you want to make sure that you are eating clean, nutrient-dense foods rather than high calorie, low nutrition foods, sometimes referred to as energy-dense. Here are some great, non-perishable choices for healthy snacking:

  • Nuts – choose raw nuts as your best nutritional choice. Even better is if they are sprouted.
  • Nut butter – many of these now come in squeezable tubes and can be a quick grab-and-go non-perishable snack. Be aware that there can be a lot of sugar in some of these, choose the best option possible by reading the label
  • Canned fish – such as sardines are a great choice. These can be a nourishing snack and also provide some healthy omega 3 fatty acids
  • Jerky – this can be purchased or made at home. These days there's a wide variety of jerky products made from meats such as salmon, venison, lamb, bison, pork, turkey, and more. Check the label to be sure there are no added artificial ingredients
  • Energy bars – be sure to read the label and make check that you're getting a true protein bar, not a glorified candy bar with an excessive amount of sugar. Just like with the jerky, you want to make sure there are no added artificial ingredients (sweeteners, flavors, etc)
  • Dried and seasoned chickpeas – this can be a tasty way to get a crunchy snack on-the-go without having to worry about spoilage
  • Seaweed or kale chips – okay there's no protein in this one (so you may want to pair it with a handful of nuts or some jerky), but if you're looking for a good veggie-rich crunchy snack these can really hit the spot

Snacks to avoid

When choosing snacks be sure to read the label. Don't choose one just because it says "protein" or "# grams of protein" on the front label. You need to turn the package over and read the ingredients on the label. You also want to avoid the following in your snack products:

  • excess sugar (more than 4 g per serving)
  • artificial sweeteners
  • artificial flavors
  • artificial colors
  • ingredients you don't understand
  • starchy things (tapioca, potato, rice flours, etc)

You may be wondering why things like rice cakes, popcorn, puffed quinoa, puffed chickpeas, etc are not on this list. Sure, I get that they taste good. The problem, however, is that these exploded grains are very easily converted to sugars by the body. This means they hit the blood stream relatively quickly. There's also not a lot of nutrition in those puffed grain snacks. It's better to stick with something that's going to provide more of what your body really needs, protein and healthy fat.

But the label said no nitrates

But The Label Says No Added Nitrates

What are nitrates?

Nitrates and nitrites are preservatives frequently found in preserved meats such as deli meats, hot dogs, sausages, etc. Nitrates are seen as the less harmful of the two, however, they can turn into nitrites which are linked to more serious health concerns.

Nitrites help keep the meats looking pink and can prevent the growth of listeria or botulinum bacterias. Unfortunately, however, consuming high amounts of nitrates and nitrites can be bad for your health. And nitrites can further degrade into nitrosamines (which are highly carcinogenic) when exposed to the amino acids in the stomach. 

Health impact of nitrates

Studies have shown that people who eat a lot of processed meats tend to have a higher than average risk for cancer including pancreatic and gastrointestinal cancers. Other studies indicate a link between nitrosamines and diabetes, Alzheimer's, and liver disease. So even if you're not highly sensitive to nitrates, consuming a lot of them is not a good idea. 

“No nitrates” on the label

Sometimes you'll see labels that say “no nitrates.” You may be wondering how they're preserving the food.  The answer is they're still using nitrates, they're just using a different form, usually celery juice or celery salts.

This is a case of manufacturer manipulation. Because of what these food/based nitrates are, the current FDA rules allow for the product to be labeled either No Nitrates or No Added Nitrates. (Similar to how they allow certain glutamate-rich products to be labeled no added MSG).

Because of consumer demand for cleaner labeling, some food producers are choosing to manufacture with these food-based nitrates. They then use Front-of-Package terminology to lure consumers to their products. However, some people are very sensitive to nitrates, even the food-based ones. So once again it comes down to reading the ingredient panel and knowing what’s in what you are eating.

Symptoms of allergy or sensitivity

The symptoms of nitrate sensitivity include headaches, sinus issues, stuffy nose, sneezing, runny nose, itching, hives, or asthma. It can be difficult to pick out if it's specifically due to nitrates as these symptoms can be found with other ingredients as well.

If you think you are sensitive you can check with a doctor for an allergy test. You can also do an elimination diet and avoid all sources of nitrates. Those added to the food, as well as the vegetable-based sources listed below. When doing an elimination diet it's important to keep a food journal so you can closely track your symptoms in relation to the food you are consuming.

Food sources of nitrates

High nitrate vegetable sources include:

  • Beets
  • Cabbage
  • Carrots
  • Celery
  • Collard Greens
  • Green beans
  • Lettuce
  • Parsley
  • Radishes
  • Spinach

Plus, when these ingredients are juiced, the longer they sit the more the nitrates convert to nitrites. So if you make juice that includes these kinds of vegetables, it's best to drink it right away rather than letting it sit.

If you're looking to consume low nitrate vegetables, these are:

  • Artichokes
  • Asparagus
  • Broad Beans
  • Eggplant
  • Garlic
  • Green beans
  • Mushrooms
  • Onions
  • Peas
  • Peppers
  • Summer Squash
  • Sweet Potatoes
  • Tomatoes

It's also important to know that industrial fertilizers are high in nitrates. This means that commercially grown crops tend to have higher levels. In other words, the more nitrate-rich the soil they are grown in, the higher the nitrate level in these vegetables.

Sources
 

  • Hord N.G., Conley M.N. (2017) Regulation of Dietary Nitrate and Nitrite: Balancing Essential Physiological Roles with Potential Health Risks. In: Bryan N., Loscalzo J. (eds) Nitrite and Nitrate in Human Health and Disease. Nutrition and Health. Humana Press, Cham.
  • Nothlings, Ute, et al. Meat and Fat Intake as Risk Factors for Pancreatic Cancer: The Multiethnic Cohort Study. Journal of the National Cancer Institute. Vol. 97, No. 19. October 5, 2005.
  • Tong, M, et al. Nitrosamine Exposure Causes Insulin Resistance Diseases: Relevance to Type 2 Diabetes Mellitus, Non-Alcoholic Steatohepatitis, and Alzheimer’s Disease. J Alzheimers Dis. 2009; 17(4): 827–844.
  •  

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beaver butt - castoreum

Are You Eating This Ingredient?

Is the “Natural Flavoring” in Your Food Really from a Beaver's Butt?

You're probably aware that most modern foods contain flavoring agents that are less than natural and wholesome. What you may not know, though, is that even natural flavorings aren't necessarily what you think they are. A great example of this is a chemical called castoreum, which under FDA rules can be simply labeled as “natural flavor.” Though it is absolutely natural, castoreum is probably the last thing you'd willingly put on your food. The reason isn't that it tastes or smells bad, but that it's sole natural source is, somewhat disturbingly, a beaver's bottom.

Harvesting, History, and Uses of Castoreum

Castoreum originates in pouches known as castor sacs, which can be found near a beaver's pelvis and anal gland. Though it may seem disgusting to think of your food being flavored with something that basically comes from a beaver's butt, castoreum serves several useful functions for beavers themselves. In its raw form, it is a thick, waxy substance that beavers rub onto their fur to lock out water. Thanks to its strong odor, beavers also use castoreum mixed with their urine to mark their territories.

Castoreum can be harvested in two ways, neither of which is particularly easy or convenient. The first method involves killing a beaver and harvesting its castor sacs. Though the sacs are valuable, beavers are rarely killed exclusively for them; instead, fur trappers typically harvest and sell the castor sacs to increase their profits. The second way to harvest castoreum is more disgusting, but also much more humane. When a live beaver is sedated, its anal gland can be “milked” by hand, forcing it to secrete raw castoreum.

No one knows exactly when castoreum's use as a food additive started, but a 2007 safety review estimated that it had been in use in the food industry for at least eight decades at that point. Its earlier use as a perfume ingredient may have inspired experimentation with it as a flavoring agent. Castoreum is known to be useful in simulating raspberry, strawberry and vanilla flavors.

Perhaps the longest-standing use of castoreum is for medicinal purposes. The secretion appears in Roman medical recipes and its gathering is even mentioned in Pliny the Elder's Natural History. Today, it is still used by believers in homeopathic medicine as a remedy for everything from tetanus to digestive disorders.

Castoreum Today: Are You Eating Beaver Butt Secretions?

With all of these different uses, you might be wondering just how much castoreum you've eaten over the years and how many beavers have had to be milked or killed to produce it. The good news, if you're currently eyeing everything in your pantry suspiciously, is that castoreum isn't at all common as a food additive. In the United States, only about 292 pounds of castoreum are used each year. The difficulty of extraction usually makes other flavoring agents much more cost-effective, as evidenced by the fact that 20 million pounds of vanilla is still used in the U.S. food industry each year to provide vanilla flavoring that could, in theory at least, be simulated just as well with castoreum.

With that said, some specialty products have leaned more heavily on castoreum as a flavoring agent over the years. Cigarette manufacturer Philip Morris, maker of the Marlboro brand, is known to have flavored some 400 billion cigarettes with castoreum in 1991. The inclusion of extremely tiny amounts of castoreum was used to make the cigarettes sweeter and better-smelling. Incredibly, the entire production run used just 8 pounds of the substance. So, if you smoked Marlboro cigarettes in the early 1990s, you probably inhaled a minuscule amount of castoreum.

castoreum, beaver butt whiskeyAnother specialty product that has historically used castoreum, and still does to this day, is a Swedish schnapps that is actually supposed to taste like a beaver's butt. The liquor is referred to as bäversnaps, literally meaning “beaver schnapps” in Swedish. The drink has a strong, musky flavor that is produced by soaking castoreum in high-proof alcohol, which takes on the flavor over time. Though it may not be for everyone, at least bäversnaps uses castoreum openly, rather than labeling it as a “natural flavor.” And an American company is producing a Eau De Musc, a castoreum flavored whiskey. This represents the first time I've seen castoreum openly labeled on a food or beverage product. 

So, while the natural flavor in your favorite foods could hypothetically contain castoreum, the odds are that you've either never eaten it or have only ever had an extremely small amount. Still, the fact that castoreum was used in the past and is still used in rare cases today is just another reason that you should always make a point of avoiding those ingredients labeled as “natural flavor.” It's important to know exactly what's in your food.

 

Food label with Titanium Dioxide

Titanium Dioxide: What Is It? And Is It Safe?

What is Titanium Dioxide?

Titanium dioxide is a naturally occurring compound used as a coloring agent in cosmetics, personal care products, supplements, and processed foods.

It whitens and brightens as well as prevents discoloration. Titanium dioxide also blocks ultraviolet (UV) rays, which is why it's found in many sunscreens.

The compound used in manufacturing is chemically processed to remove impurities. And it's supplied in a powder form.

Powdered titanium dioxide generally appears to be safe. However, the widespread use of "nanoparticles" has raised some concern.

What are Nanoparticles?

Nanoparticles form when titanium dioxide powder is further ground into microscopic particles. And while these microscopic particles are chemically identical to their larger counterparts, their behavior and reactivity may differ due to an increase in surface area.

Further, their minuscule size may increase absorption and circulation within the bloodstream.

What are the Potential Risks?

Research has shown that these nanoparticles have the potential to cause free radical damage (a.k.a. oxidative stress), which results in cell damage, DNA mutations, inflammation, and immune system activation.

When inhaled, these particles have the capacity to travel directly to the lungs and brain. As a result, neurological damage is highly possible. This is why it's never a good idea to use spray sunscreens, especially on the face.

Further, the International Agency for Research on Cancer has classified titanium dioxide nanoparticles as “possibly carcinogenic to humans” according to animal inhalation studies.

These nanoparticles are also considered an "occupational carcinogen" by the National Institute for Occupational Safety and Health.

Human studies using sunscreens have shown that the nanoparticles don't substantially penetrate the skin. However, long term safety studies have yet to be performed. In addition, the potential risks of oxidation caused by sun exposure are unknown.

Titanium Dioxide in Food

When used in food, the largest concentrations are found in candy and chewing gum. But it can also also found in cottage cheese, yogurt, condiments, processed meats, and snack foods.

However, it's worth noting that only one third of the titanium dioxide used in food is in the nanoparticle form.

Nevertheless, we still don't fully understand how it is absorbed, distributed, and excreted by the body. Thus, we couldn't possibly understand its toxicity when consumed orally.

Although, one study found that oral consumption of titanium dioxide nanoparticles contributed to gut inflammation in those with inflammatory bowel disease.

How to Reduce Your Exposure

Unfortunately, food producers can use up to 1% titanium dioxide (food grade) without declaring it on the label. Or, it may be hidden behind terms such as "natural color" or "natural coloring agent."  

Thus, the best way to avoid titanium dioxide in your food is to consume more whole foods and to choose organic whenever possible. Interestingly enough, titanium dioxide is not approved for use in organic foods. 

When it comes to medications there is little you can do. However, you can opt for supplements without added colors as well as sunscreens with non-nanoparticle zinc oxide only.

When it comes to cosmetics and personal care products, always read ingredient labels. And if you're not sure, you can always check the Environmental Working Group Skin Deep Database.

In conclusion

The information we have thus far on titanium dioxide and more importantly its nanoparticles is concerning. And a lack of data in some regards doesn't imply safety.

Therefore I recommend applying the precautionary principle and avoiding exposure whenever possible.

 Sources

- Evans, S. M., Ashwood, P., Warley, A., Berisha, F., Thompson, R. P., & Powell, J. J. (2002). The role of dietary microparticles and calcium in apoptosis and
   interleukin-1β release of intestinal macrophages. Gastroenterology,123(5), 1543-1553. doi:10.1053/gast.2002.36554
- Skocaj, M., Filipic, M., Petkovic, J., & Novak, S. (2011). Titanium dioxide in our everyday life; is it safe? Radiology and Oncology45(4), 227–247.
   http://doi.org/10.2478/v10019-011-0037-0
- Weir, A., Westerhoff, P., Fabricius, L., & von Goetz, N. (2012). Titanium Dioxide Nanoparticles in Food and Personal Care Products. Environmental
   Science & Technology
46(4), 2242–2250. http://doi.org/10.1021/es204168d 

Jell-O Simply Good (or Still Just As Bad?)

Kraft recently released a new line of “Jell-O Simply Good” products. According to them, they are “delightfully honest” and “made with the good stuff.”

However, I found several questionable ingredients still lurking inside. Let's take a look…

A Closer Look at the Ingredients in Jell-O Simply Good

Cane sugar is the most abundant ingredient in this product (19 grams per 1/2 cup serving to be exact). And it's most likely made from genetically modified and pesticide laden sugar cane.

Gelatin gives Jell-O its gel-like consistency. And it can be a health-promoting ingredient if sourced from grass-fed and pastured raised cows. However, in this case, the source of gelatin is unknown.

Dried strawberry juice provides a “natural” flavoring. But, it doesn't add any nutritional value. In fact, it only adds more sugar.

Adipic acid gives Jell-O a bit of tartness. While it is an organic compound, adipic acid is the precursor of nylon. And it rarely occurs in nature.

Disodium phosphate helps control acidity. Scientists synthesize it by combining phosphoric acid with a sodium compound. According to the Environmental Working Group, sodium phosphates may increase one's risk of heart and/or kidney disease when consumed in excess.

Sodium citrate also controls acidity. And it is generally considered safe in small doses. However, it's most likely made from genetically modified corn. Thus, those with corn allergies should avoid products with sodium citrate.

Natural flavor additives lead consumers to believe the flavor is all natural. However, this is far from the truth. While the final product is derived from something found in nature, chemical solvents are used to manufacture them. Further, food companies are not required to disclose the actual contents of natural flavors. Thus, we'll never really know!

It's also worth noting that Jell-O Simply Good truly gets its flavor from these “natural” flavors as opposed to strawberry juice. Juice is actually quite bland and its flavor diminishes over time. On the other hand, scientists specifically design natural flavors to be potent and shelf-stable.

Fumaric acid is another additive used for tartness. In general, small quantities are considered safe.

Turmeric oleoresin is supposedly a “natural” coloring agent made from turmeric. However, volatile chemical solvents are used to make it. And when fed to rats and mice in this study, it had carcinogenic effects.

According to the same study, consumption of turmeric oleoresin was also associated with a higher incidence of stomach ulcers and inflammation of digestive organs.

And in case you're wondering, human safety studies don't exist. They wouldn't be ethical. And this is true for most food additives.

Vegetable juice is used for coloring in this product. And it's relatively benign. However, the type of vegetable juice used is unknown. And the vegetables are most likely grown with pesticides.

Jell-O Simply Good versus Original Jell-O Mixes

The main difference between Jell-O Simply Good and the original Jell-O mixes is the removal of artificial flavors and dyes. This is a step in the right direction. But, far from “simply good” or “delightfully honest” in my opinion.

Other than the flavors and colors, the products are almost identical. Both have questionable additives, zero nutritional value, and an abundance of refined sugar.

A Healthy Alternative

real gelatin peach gummiesAs previously mentioned, gelatin can be a nutritious addition to your diet. However, quality matters. I recommend using a clean, no additive gelatin made from grass-fed and pastured raised cows.  My preferred brand is Vital Proteins.

Here is a fun recipe you can use to make homemade “jello” gummies with fresh juice and natural sweeteners.

Do you already use gelatin? If so, what are your favorite ways to incorporate it into your diet?

Ingredients Based On Corn

Corn is one of the most highly genetically modified (GM) ingredients in the United States.  Because of the challenges that genetic modification presents for our health and for the environment, I encourage people to eat organic corn. This also helps to avoid the high levels of pesticides and glyphosate used in growing the crop. The ability to use these chemicals are the primary reason for the genetic modification in the first place.  

Varieties of corn

There are many different forms of corn. When eating fresh, frozen or canned, it is sweet corn which only represents approximately 1% of all the corn we grow in the United States.  Field corn, sometimes referred to as dent corn, is the most common variety grown in the U.S. It represents nearly 60% of the entire corn crop. This variety is used for ethanol and livestock feed.   

Other uses for corn include corn flour, corn starch, corn syrup and in the confectionary business.  Popcorn is a separate variety. According to the Popcorn Board, the average American eats 42 quarts per year for a total consumption of 13 billion quarts.

Corn is also used in the textile industry and as a biodegradable plastic.

On the label

Corn by itself is easy to identify in foods or on the label. The challenge is that it can be turned into a rather startling variety of ingredients. These ingredients make an appearance in nearly every single food category at the grocery store. This is problematic for the nearly 10 million people in the U.S. diagnosed with an allergy to corn. 

For those trying to avoid it, whether due to allergies or a desire to avoid GM contamination, it's not always easy to know which ingredients got their start from corn.  If you're looking to avoid GM products the easiest way is to choose either organic or GMO Project Verified products.  In the case of a food sensitivity or allergy use this list as a resource to help you know which products to avoid.

Corn-based ingredients

  • Ascorbic Acid - also sometimes listed as vitamin C
  • Baking Powder - this may contain cornstarch
  • Brown Sugar - made from white sugar with caramel coloring added 
  • Calcium Citrate - also known as 'calcium salt of citric acid' 
  • Caramel - coloring agent frequently used in soft drinks.  Can be made from cane sugar but most commonly made from corn; a known carcinogen
  • Cellulose - a form of plant fiber (note: this ingredient can also be made from wood) 
  • Citrate - this sour flavor enhancer comes in several different forms: Calcium Citrate, Magnesium Citrate, Potassium Citrate, Sodium Citrate, etc. 
  • Citric Acid - made by adding the mold Aspergillus niger to a base of corn steep liquor, molasses, hydrolyzed corn starch, or other cheap sweet solutions
  • Corn
  • Corn Meal – as well as being used for cooking, cornmeal can be used for dusting baked items
  • Corn Starch – may be found in OTC tablets
  • Corn Syrup - may be found in liquid OTC medications such as cough syrup
  • Decyl Glucoside - often found in shampoo and other personal care products
  • Dextrin, Maltodextrin – used as a  thickening agent for condiments, frozen confections, and other foods
  • Dextrose (glucose) – found in sweets, may also be present in processed meats
  • Ferrous Gluconate - an ingredient found in black olives
  • Flavoring - Artificial or "Natural Flavors" may be corn-based
  • Golden Syrup 
  • Honey - HFCS is sometimes fed to bees causing their honey to then have corn in it
  • Hydrolyzed Vegetable Protein (HVP)
  • Iodized Salt - Dextrose may be added to iodized salt to help stabilize the iodine 
  • Lactic Acid 
  • Magnesium Citrate - Magnesium salt of citric acid
  • Magnesium Stearate
  • Malic Acid
  • Malt/Malt Flavoring
  • Maltitol - a sugar alcohol made by hydrogenating maltose
  • Maltodextrin
  • Maltose
  • Mannitol - This sugar alcohol is often blended with corn-based sugars
  • Methyl Gluceth - a cosmetic emollient
  • Modified Food Starch
  • Monosodium Glutamate (MSG) - MSG can be made from corn
  • Polydextrose
  • Polysorbates (i.e. Polysorbate 80)
  • Potassium Citrate 
  • Powdered Sugar - may contain cornstarch
  • Saccharin
  • Sodium Citrate 
  • Sodium Erythorbate - may be made from beets, corn, or sugar cane
  • Sodium Starch Glycolate - may be made from corn, rice, or potatoes
  • Sorbitan - made by dehydrating sorbitol  
  • Sorbitan Monostearate - may be found in various types of yeast (baking, brewing)  
  • Sorbitol – this sugar alcohol often appears in diet candies or gum, can also be in oral care products
  • Starch – unless otherwise specified (such as potato starch) this is probably cornstarch
  • Sucralose - Splenda is often made with dextrose or maltodextrin 
  • Sweet’N Low - made with dextrin 
  • Vanilla Extract – may be made with corn syrup 
  • Vinegar, Distilled White 
  • Xanthan Gum - often grown on a base of corn or corn sugar 
  • Xylitol - can be made from birch or corn, in the US it is frequently corn
  • Zein – used in time-release medications

More Food Allergy Info

All About Eggs
Do You Have Oral Allergy Syndrome?
Food Intolerance Testing

 

 

 

 

Clean Label Starches: Better For You Or Just Another Bait & Switch?

Are clean label starches a healthy choice? Well, the answer depends on whom you ask. If you ask the food manufacturers, clean label starches are definitely a better choice over more traditional modified food starches. Not because clean label starches are actually better for you, but because they allow processed foods to have a cleaner looking list of ingredients.

What are Food Starches?

Both starch additives are derived from ingredients such as corn, potato, tapioca and wheat. Both are modified from their original native state to withstand extreme food processing conditions, such as ultra high heat and homogenization.

So what’s the difference? It all comes down to HOW the starches are modified.

Modified versus Clean Label Starches

Chemicals (usually acids) are used to make modified food starches. As a result, the FDA requires them to be labeled as “modified” food starches.

On the other hand, clean label starches are produced by physical means, such as purification and heat treatment. Since no chemicals are used, a clean label starch may simply be referred to as “starch.”

Why use Food Starches?

Modified food starches and clean label starches both act as thickening agents, emulsifiers and stabilizers in many processed foods. Both are added to improve “mouth-feel” as well as maintain a desired texture and taste.

clean label starch in yogurtModified food starches are found in a wide variety of foods.  One example is yogurt. Take a look at the list of ingredients of this popular brand of fat-free vanilla Greek yogurt:

INGREDIENTS: Cultured Pasteurized Organic Nonfat Milk, Organic Cane Sugar, Non-GMO Corn Starch, Organic Natural Vanilla Flavor, Organic Carob Bean Gum, Organic Vanilla Bean Specks, Gellan Gum

One of the biggest hurdles manufacturers face with fat-free products is texture. This is where starch additives come to the rescue. They produce a thick and creamy yogurt in the absence of fat.

“Corn starch” sounds cleaner and more natural than “modified corn starch.” But from a health standpoint, clean label starches are no better than their chemically treated counterparts. Clean label starches are just another bait and switch in my opinion.

Potential Health Concerns

Both starches are nutritionally void. And it’s not always clear what ingredient the starch was originally derived from. In most cases it’s genetically modified corn, but not always.

There are also concerns regarding cross-contamination during the manufacturing process. So be extra careful if you have any food allergies and/or sensitivities.

Some argue modified starches are difficult to digest and there is some scientific evidence to support this. Scientists in this study found certain modifications decreased the rate of digestion in vitro. However, they put a positive spin on it. They suggest modified starches may act as a good source of resistant starch.

The truth is resistant starches aren’t all bad. Our bodies can’t digest them, but they do feed the good bacteria in our digestive tract. And a healthy gut flora is essential to optimal health. However, moderation is still necessary, especially for those with digestive conditions. And most importantly, there are much healthier sources of resistant starch available, such as whole grains, legumes, seeds and cooked then cooled potatoes.

Other Potential Hidden Ingredients

Lastly, there’s buzz about modified starches containing up to 10% maltodextrin, a complex sugar and a common hiding place for monosodium glutamate (MSG). But without access to industry formulations, we’ll never really know!

Healthy Alternatives

When it comes to Greek yogurt, there are several truly clean options available. But, only if you buy it “plain” and spice it up at home.  Or you can make your own Greek style yogurt by straining 32 ounces of plain, organic, whole milk yogurt in a lined colander overnight.

For a treat, top your yogurt with fresh fruit, nuts, and seeds. If a little sweetness is needed, add a drizzle of raw honey or pure maple syrup. A little bit goes a long way!

In Conclusion…

As always, you need to read the ingredient lists to know what’s in your food. But even then manufacturers keep coming up with new ways to trick consumers. When it comes to food starches, both the chemically modified and clean label versions are nothing more than highly processed additives manufacturers use to make foods highly palatable.

To stay in the know about other clean label ingredients food manufacturers are using, sign-up for Mira’s newsletter today! As a thank you, you’ll receive a free copy of Mira’s eBook “Eating Out, Eating Healthy”. It’s packed with tips for making healthy choices when eating out.

Top 10 Ingredients To Avoid

I'm often asked which ingredients we should avoid in our food.  There really isn't a simple answer for that.  I could say all of the fake ones, but that leaves you to decide which ones are fake.  And truthfully some of them aren't "fake", meaning they're not entirely from chemicals.  They're just highly modified.  Either because they've been through some sort of a chemical process to invert, alter, or manipulate their chemical structure to change them significantly from their original form. 

An overview of Splenda (TM)

A perfect example of manipulation is Splenda.  It started out as sugar (which some could argue is highly processed, stripped of all minerals and therefore not a great choice to begin with).  In processing it becomes modified by the addition of sucralose which is made by replacing three hydrogen-oxygen atoms and inserting three chlorine atoms in their place. Because it contains less than 5 calories per serving it's labeled as having no calories.  (A single packet, weighing 1 gram, actually provides 3.36 calories -- a miniscule amount, however this is still misleading labeling).

Unfortunately Splenda (TM) is far from the harmless non-nutritive sweetener that it's advertised to be.  It has been shown to alter intestinal pH and reduces intestinal microflora.  We need a balanced pH for good health.  We also require beneficial levels of bacteria to help support good digestive health.

According to one report published in the Journal of Toxicology and Environmental Health, Part B, there seems to be some evidence that Splenda (TM) may not be as biologically inert as advertised.  It also appears that exposure to high temperatures can cause it to break down into a toxic substance.

Ingredient Overview

While I frequently write about what ingredients are, where they appear, and other information you need to be aware of in the newsletter, I also recognize that it's helpful to have a "cheat sheet" of sorts to give you an overview and help you break it down a little bit further.  So I've created the infographic below.  These are my top ten "baddies" and the ones that you really want to watch out for.  Print it out, write it down, whatever you need to do to be able to bring this information with you to the grocery store. 

Note: click on each card to zoom in. 

If you're looking for more in-depth information about ingredients your best resource is The Pantry Principle:  how to read the label and understand what's really in your food

For regular, weekly updates on what's going on in the world of food manufacturing and processing be sure to check out my newsletter, Food News You Can Use.

What’s That Flavor?

what's that flavor

Food manufacturers are always looking for new ways to keep consumers engaged with their brands.  They're also looking for new ways to encourage you to eat, or a new flavor to tempt you with.  After all, the more you eat, the more profitable their product is.  Unfortunately this has turned us into a nation of snackers.

We've been so effectively marketed to that we think we have to have snacks.  Even more than that, when we say the word snack most people think chips, pretzels, granola bars, or other high carbohydrate foods which deliver a lot of calories and little to no actual nutrition.  

a snack is not a meal

Unfortunately the more we snack the less hungry we are when meal time comes around.  So perhaps we don't eat a real meal.  And then a couple of hours later we're hungry again and it's time for another snack.  By the time you get to the end of the day it's possible that you've simply snacked for the entire day.  You go to bed, wake up, and do it all over again. The challenge is that you're just making yourself hungrier and hungrier.  Your belly may be full, but your body is not nourished.

Snacking is not meant to replace mealtime.  It's a mini-meal.  A little something to keep you going if you're hungry in between regular, nourishing meals.  Preferably something that has a little protein and a healthy fat.  Healthy snacking can help to keep your blood sugar stable.  All day snacking, especially with high carbohydrate snack foods can put you in the front row seat of the blood sugar rollercoaster.

manufacturer manipulation

As part of their effort to keep you snack-engaged, food manufacturers sometimes run campaigns designed to get consumer feedback on flavors.  One example is the Pepsi Co. “Do Us A Flavor” campaign which they've been running since 2012.  [I'm deliberately not linking to it because I don't want to participate in bringing attention to it — you'll see why in just a minute]  Thanks to this campaign they've come up with different, unusual flavors of potato chips such as Korean Barbeque or Smoked Gouda and Chives.  Some manufacturers are looking to build brand excitement by “retiring” flavors or creating “limited editions” in an effort to create a scarcity effect.

By creating these campaigns the manufacturers are hoping to build further brand engagement.  To hook you a little bit more closely to the brand.  They don't need to guess at developing new products.  Consumers tell them exactly what they want so the manufacturer can make it.  It allows them to save money and tempt you to eat more snacks.

All of these flavors, however, don't add up to good nutrition.  They simply add up to more chemicals and more calories. 

new flavors

 

resources

If you're looking for a healthy snack check out this article on protein snacks to boost energy.

Want to know more about flavors and how they're used in food?  

When you're looking for a snack, remember, a snack is not a meal.  Choose a little something with some protein in it and have just enough to get through your day to your next meal.  You'll feel better and your metabolism will be more balanced because of it.

Hormel’s Vital Cuisine — Ingredient Review

Food niches

Food producers like to target niche markets where they believe they can capitalize on the desire of the consumer in that group to eat according to their needs.  Categories may include diet or weight loss products, items aimed at athletes, or those who follow a particular dietary protocol such as Atkins, South Beach, Gluten Free, etc.  

The latest target niche is cancer.  Hormel Foods, in partnership with the Cancer Nutrition Consortium, has developed a line of Ready To Eat (RTE) foods aimed at those undergoing cancer treatment.  Often people in this situation experience a wide range of issues when it comes to their food.  These can include lack of appetite or a change in tastes and eating sensations.  Coupled with a lack of energy, plus the physiological changes of treatment this often leads many people undergoing cancer treatment to be undernourished.  They frequently do better with nutrient dense, higher protein meals.

What's in the box?

Unfortunately the choices developed by Hormel Foods do not represent the best options for nutrition as many of the ingredients are less than desirable.  Some are even known to cause cancer.  This is a rather upsetting thought when one considers that the item is aimed at those going through treatment for cancer who are presumably have a weaker immune system.  Below is a slideshow highlighting examples from the Vital Cuisine line.

 

I find it astounding and rather appalling that a company would put ingredients known to cause cancer into a food product designed for those going through this very condition.  

What to eat?

As mentioned above, the best food choices for those who are undergoing treatment for cancer are real, nourishing, nutrient dense foods. I always encourage people to read the label.  When dealing with a health-care crisis this becomes even more important.  While it may be overwhelming to learn how to understand the body's nutritional needs when dealing with cancer, there are resources out there.  A couple of my favorite books are:

Screenshot 2016-05-09 18.35.54

The Cancer Fighting Kitchen: Nourishing, Big-Flavor Recipes for Cancer Treatment and Recovery by Rebecca Katz

 

 

 

Screenshot 2016-05-09 18.52.18 The Whole Food Guide for Breast Cancer Survivors: A Nutritional Approach for Preventing Recurrance by Edward Bauman and Helayne Waldman

 

 

 

The idea of niche marketing for specific health conditions is quite probably a new category of foods.  Who knows, we may find ourselves seeing foods designed to support those with arthritis, gout, or ulcerative colitis on the shelf next. As always it is important to look past the hype and the labeling.  Be informed, read the label, and eat well.