Optimizing Your Food Choices for Health: What Food Scientists Avoid
When it comes to determining whether a food is “good for you” or not, the answer can vary depending on who you ask. Cardiologists, environmental scientists, nutritionists, and even food scientists all have their own opinions. Tiffany Swan, a food scientist and chef, explains that as the food industry prioritized shelf stability, ingredients like trans fats, dough extenders, and preservatives found their way into our food.
To make more informed choices, it’s crucial to read food labels and understand the ingredients. Swan advises consumers to pay attention to unfamiliar ingredients that aren’t commonly found in household pantries.
Below are some ingredients that food scientists try to avoid, along with their potential health risks:
Artificial Dyes
Artificial dyes are used to enhance the color of food products and make them more visually appealing. While the Food and Drug Administration (FDA) approves artificial dyes for use in various foods, including beverages, baked goods, and candy, some food scientists consciously avoid them. Jessica Gavin, a certified food scientist and culinary scientist, advises against artificial dyes like FD&C Yellow No. 5 and Yellow No. 6. These dyes are commonly used to create bright yellow or orange-yellow hues in chips, cereals, soft drinks, sauces, popcorn, and candies. While studies have suggested a potential link between these dyes and ADHD and hyperactivity in children, it’s important to note that this link has not been proven.
The FDA considers approved artificial dyes safe for consumption, but they do acknowledge the possibility of allergic reactions in some individuals. However, there seems to be a growing trend among food companies to avoid artificial flavors, colors, and preservatives. Natural flavors, colors, and alternative methods of food processing are being used to extend shelf life without the need for preservatives.
Cultured Celery Extract
While “cultured celery extract” may sound harmless, it’s actually a rebranded form of nitrates. Jennifer Pallian, a food scientist, explains that this extract is created by fermenting celery and then concentrating the resulting substance, which is rich in nitrates. Synthetic forms of nitrates and nitrites are commonly used as preservatives in processed meat products. The issue arises when these nitrates, whether naturally occurring or synthetic, interact with amines in the body, leading to the formation of potentially carcinogenic compounds called nitrosamines. Being aware of these “rebranded” ingredients empowers consumers to make more informed choices about their diets.
High-Fructose Corn Syrup (HFCS)
High-fructose corn syrup is a widely used sweetener derived from corn. It’s heavily processed and often used as a cheaper alternative to sucrose (natural sugar). HFCS is commonly found in soda, snacks, juice, and cereals. Many doctors and nutritionists have warned about the negative health impacts of consuming too much HFCS. It can lead to increased liver fat, risk of Type 2 diabetes, high blood sugar, weight gain, obesity, and even diabetes. Consumers should carefully check nutrition labels and ingredients to limit their intake of added sugars.
Even alternative sweeteners like agave nectar have drawbacks. Its perception as a healthier alternative stems from its lower glycemic index, but this is mainly due to its high fructose content. This raises similar health concerns to those associated with high-fructose corn syrup.
Sugar Alcohols
Sugar alcohols are common in sugar-free or calorie-free food products. They have similar characteristics to both sugar and alcohol, making them difficult for the body to digest. Some individuals may experience gastrointestinal distress and a laxative effect as a result of consuming sugar alcohols like sorbitol.
Food scientists caution against using sugar alcohols as a replacement for sugar due to their potential physical, chemical, and biological effects on food products. Their non-natural nature and susceptibility to microbial growth make them less desirable.
Tara Flour
Tara flour, derived from seed pods of the tara tree, is a relatively new ingredient in the United States. Food scientist Brian Chau avoids it due to limited research on its safety. A recall of a product containing tara flour due to gastrointestinal issues raised concerns about its potential negative health effects. Initial studies suggest high levels of a nonprotein amino acid called baikiain in tara flour, but more research is needed for a conclusive understanding of its safety.
While these ingredients may be controversial, staying informed about their potential risks empowers consumers to make healthier food choices.
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