It is widely known that chips and frozen pizza contain numerous difficult-to-pronounce ingredients, but it’s important to note that some seemingly healthy foods may not be any better. Many products that are considered “good” are still highly processed, involving the addition or alteration of raw ingredients. This can include the use of oil, sugar, or salt.
For example, while whole-grain bread is often seen as a healthy source of fiber, it actually contains emulsifiers to keep it fresh. However, these emulsifiers have been linked to health issues in children. Similarly, salad kits, which are a convenient way to eat more veggies, often have additives that can cause digestive issues such as increased gas. And even sugar-free yogurts, while beneficial for gut health due to probiotics, can be sweetened with aspartame, which has been labeled a possible carcinogen.
Ultra-processed foods go through multiple levels of processing and are usually packed with extra fats, artificial flavorings, colors, and preservatives. On the other hand, an apple in its natural state is minimally processed, while applesauce typically undergoes at least one level of processing, leading to the addition of ingredients like high-fructose corn syrup and sugar.
Studies have consistently shown that consuming too many processed foods significantly increases the risk of early death, dementia, and heart disease. Recent research from China even suggests that eating ultra-processed foods raises the risk of heart attack and stroke by 24 percent. To maintain a healthier diet, it is recommended to aim for foods with no more than five ingredients.
It’s worth noting that whole-grain bread, salad kits, and other foods that are often considered healthy can still fall into the processed category. In fact, a study estimates that 73 percent of the United States food supply is ultra-processed. Another study found that over 60 percent of US caloric intake comes from these processed foods.
For instance, whole-grain breads and pastas on store shelves have additional substances like emulsifiers, which act as stabilizers. These substances maintain a smooth texture by preventing separation of oil and water. However, recent research suggests that consuming emulsifiers during pregnancy can lead to health problems in children. Additionally, the majority of grains, including whole grains, fall into the category of ultra-processed foods.
Pre-made salad kits, despite being seen as healthy options, can contain up to 50 additives, primarily from the dressing and add-ons like croutons. One common additive is xanthan gum, which has been associated with gastrointestinal issues such as increased gas. Making a salad from scratch at home significantly reduces the number of additives.
Dairy-free milk alternatives, like almond milk and oat milk, are often preferred by vegans and those who are lactose intolerant. However, these milks can contain a variety of ingredients such as calcium carbonate, lecithin, and gellan gum. While these additives provide certain benefits, such as calcium, they can also lead to gastrointestinal distress. Regular milk, in comparison, contains fewer ingredients and provides essential vitamins for overall health.
Yogurt, a popular source of protein and calcium, can also contain additives and artificial substances. Some brands use artificial sweeteners, such as aspartame, which has been deemed a possible carcinogen by the World Health Organization. Studies have linked consuming large amounts of artificial sweeteners to an increased risk of cancer and heart disease. Similarly, research on mice has shown an increased incidence of leukemia and lymphoma in those that consume aspartame, although the doses were much higher than what humans typically consume.
Although protein bars can be a convenient breakfast or pre-workout snack, many of them contain more than 20 ingredients, including sunflower oils and sugar. These oils can contain omega-6 fatty acids, which have been associated with inflammation and various health issues. Additionally, some protein bars contain carrageenan, which can cause gastrointestinal distress.
Some brands of trail mix also contain sunflower and canola oils, which are sources of omega-6 fatty acids. Research in animals suggests that these fatty acids can increase inflammatory markers and promote weight gain and obesity. They can also reduce the levels of beneficial omega-3 fatty acids found in foods like salmon and avocados. Omega-3s are associated with improved brain and heart health and a reduced risk of heart attacks and strokes.
While oatmeal is often considered a healthy option, certain brands can contain guar gum. Guar gum is used as an additive to absorb water and create a binding gel. Consuming too much guar gum has been linked to obstructions in the esophagus and small bowel, as it expands significantly in the stomach. The Food and Drug Administration (FDA) has banned its use in weight loss products due to these potential obstructions.
Lastly, plant-based meat alternatives have gained popularity, but it’s important to note that they can still contain saturated fats, which can increase LDL cholesterol levels. High LDL cholesterol is associated with an increased risk of heart disease.
In conclusion, it is crucial to carefully examine the ingredients of foods considered healthy as many of them may still be highly processed and contain additional additives. Opting for minimally processed options and foods with fewer additives can contribute to a healthier diet.
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