<h1>The Ingredients to Avoid in Packaged Foods According to Nutrition Experts</h1>
<p>Grocery store shelves are filled with packaged foods, from snacks to canned soups to frozen dinners. While it’s common knowledge that processed foods often contain undesirable ingredients to extend their shelf life, nutrition experts are particularly cautious about a few specific ingredients. Knowing what you’re buying before placing an item in your shopping cart is crucial for maintaining a healthy diet. “As a registered dietitian, I cannot stress enough the importance of being aware of what you’re putting into your body,” says Ashley Kitchens, a plant-based registered dietitian nutritionist. “Understanding how food affects your daily nutrition needs and impacts your overall health is vital.”</p>
<p>To complicate matters further, each brand has its own recipe, and ingredients can vary significantly. “Not all pre-packaged products, even if they seem similar, are formulated with the same ingredients,” says registered dietitian nutritionist Danielle Gaffen. For example, two different brands of granola bars are likely to contain different additives or sweeteners. This variability underscores the importance of being aware of what is in the foods we eat, especially since many food additives can have a negative impact on gut health by promoting inflammation or triggering disease activity.”</p>
<p>When purchasing processed foods, it is crucial to be discerning. “If you’re going to buy a packaged food, make sure it aligns with your dietary choices and generally choose something that tastes good and makes you feel good,” advises Kitchens. “Don’t let the labels fool you. There’s a lot of marketing that goes into messaging and packaging to get you to buy a product.”</p>
<h2>On The Ingredients List</h2>
<h3>Emulsifiers (Carrageenan, Guar Gum, etc.)</h3>
<p>Emulsifiers are food additives that help blend ingredients that don’t typically mix and provide a smooth texture. They can also extend the shelf life of a food product. Some common emulsifiers include carrageenan, guar gum, gellan gum, and soy lecithin. While the Food and Drug Administration deems food additives as safe, studies have shown that certain emulsifiers can have side effects and negatively impact health. “Emulsifiers have been linked to changes in the gut microbiome,” says Gaffen. “This imbalance might lead to chronic inflammation, abnormal immune response, and even increase the risk of diseases like colitis.” Emulsifiers are found in a variety of food products, including baked goods, chocolate, milk, and plant-based milk, and ice cream.</p>
<p>Carrageenan, maltodextrin, and methyl cellulose are examples of plant-based emulsifiers, and polysorbate 80 is animal-based. “Animal studies have shown that carrageenan can be associated with digestive diseases, inflammation, and even cancer,” says Gaffen. “Similarly, maltodextrin has been found to alter the composition of gut bacteria, suppressing the growth of beneficial probiotics and promoting the proliferation of harmful bacteria, such as E. coli.”</p>
<h3>High-Fructose Corn Syrup (HFCS)</h3>
<p>High-fructose corn syrup (HFCS) is a highly processed sweetener made from corn. It is a common ingredient in many packaged food products because it is cheaper than sugar and sweeter. However, HFCS can cause digestive and other health issues. “This type of sugar can damage the colon and cause inflammation,” explains Gaffen. “Diets high in fructose, especially from HFCS, may contribute to inflammatory bowel diseases.” Consumption of HFCS has also been linked to increased appetite and obesity. It’s important to note that fruit and fructose are processed differently by the body and do not pose the same risks as HFCS.</p>
<h3>Partially Hydrogenated Oils and Trans Fats</h3>
<p>Partially hydrogenated oils, which contain trans fats, are commonly found in processed foods. Trans fats are known to increase the risk of heart disease and inflammation. The Food and Drug Administration no longer considers partially hydrogenated oils as safe, and companies are required to phase them out of their products. However, food companies can still use trans fats that occur naturally in meat and dairy products. It is important to avoid ingredient lists containing hydrogenated or partially hydrogenated oils (PHO), which indicate the presence of trans fat. However, food companies sometimes manipulate serving sizes to avoid disclosing the trans fat content. Look for terms like “partially hydrogenated oils” in the ingredient list to identify hidden trans fats.</p>
<h3>Potassium Chloride</h3>
<p>Potassium chloride is a naturally occurring salt that is often added to packaged foods as a substitute for table salt. While it is generally safe for consumption, large amounts or consumption in individuals with specific health conditions can lead to heart arrhythmias. “Our body is great at consuming potassium when found in food, but can have a harder time removing it from the body when taken in a supplemental form, especially if someone has known or unknown kidney issues, heart issues, or is on certain medications,” explains Routhenstein.</p>
<h2>On The ‘Nutrition Facts’ Label</h2>
<h3>Saturated Fats</h3>
<p>Saturated fats, which are the unhealthy type of fats, are naturally occurring in certain meats and dairy products. They can also be found in fried foods and palm oil. High consumption of saturated fats has been linked to heart disease, insulin resistance, atrial fibrillation, and fatty liver disease. It is recommended to limit saturated fat intake to about 5-6% of your total daily calorie intake.</p>
<h3>Sodium Levels</h3>
<p>Processed foods often contain high levels of sodium, which can raise blood pressure. It is important to be mindful of sodium content and choose low-sodium options whenever possible. Eating too much sodium can lead to health issues, so it’s important to watch your sodium intake.</p>
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