The WORST of additives & preservatives to avoid
Part II
You will remember from Part I that I have a QUICK list of 5 categories to avoid in food. As I mention in that part if you can eliminate all five (5) you would be taking a VAST step in cleaning up your additives act. Look at labels for just these (if nothing else), and think twice if they are there. This is the quick list for label reading when buying products to use in the home kitchen. As I mentioned in Part I (in which we covered Numbers 1, 2, and 3 in detail), I give up when it comes to the restaurant. You may wish to do more, but this is still a great start.
- Trans fats (look for ‘partially hydrogenated oil’ on the label)
- The Bad Bs. BHA and BHT and BVO (look for these initials or any BIG, looooonnngggggggg words that when abbreviated represent these items)
- Artificial dyes. My counting game – think 1-2-3-4(0)-5-6
and ARTIFICIAL caramel (known as ammonia-sulfite caramel) - Artificial sweeteners (color coding below – and ‘go green’ if you insist on artificial sweeteners)
- Sodium Nitrite and Sodium Nitrate
Numbers 4 and 5 are the remaining culprits on my *&#$@*^% List
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Artificial sweeteners (and a sneaky plug about high fructose corn syrup)
Pick to ‘go green’ – even for artificial sweeteners.
White, Blue, Yellow, Pink, Green? Sound like a choice you are familiar with? You are confronted with it on many restaurant tables. The key point here is to avoid most artificial sweeteners as much as possible. This may be a struggle for those thinking they don’t want calories from their drinks, but in the long run not only are artificial sweeteners a health risk, but often they perpetuate weight gain and the need for ‘sweet’ as they are more sweet than sugar – excessively so. Aspartame is at least 200 times, and Splenda 600 times, more sweet than table sugar. Before we even begin to speak about the health risks this increased sweetness point creates more craving and more need for it. Even Stevia with its slightly bitter aftertaste (and the preferred choice of the ‘packets’) is sweeter than sugar. If you need to feed that sweet tooth (and many of us do), just skip fake chemical stuff and rely on fresh fruit or small amounts of natural, raw and table sugars (brown and white packets respectfully). And if you insist on an artificial sweetener, (at least for now) – go green, meaning pick the green ‘packets’
Here is a quick review and a few of the MAJOR side-effects of some of them. The FDA does not have any of these on its ‘banned’ list at this time, but perhaps you should. The Center for Science in the Public Interest thinks so in their evaluation. Our goal is healthy habits, so pick those ‘diet’ products and drinks carefully, and at the very least try to reduce your intake if you still use them.
First, who are the players? They have numerous names and once again can be confusing.
A. Aspartame (known as Equal, NutraSweet and Canderel). Blue Packets. Probably the worst, Aspartame is the name for an artificial, non-carbohydrate sweetener, (aspartyl-phenylalanine-1-methyl ester) and reportedly discovered as a byproduct of an anti-ulcer drug. It is a supposed ‘diet’ additive and is found in more than just soft drinks and mixes. It is used in desserts of many kinds and in the little blue packets on restaurant tables. It is even snuck into many “healthy” foods, like low-calorie yogurts.
[Neotame is a new highly concentrated sweetener developed by NutraSweet and no surprised touted by some and condemned by others but not generally found in the table packet section yet.]. Aspartame is considered an ‘excitotoxin’ by experts meaning it can ‘excite’ brain cells — to death (particularly important to elderly – and children). Others classify it as a carcinogen (animal studies) and claim it is responsible for more adverse reactions than other additives combined. Because it is highly neurotoxic (toxic to the nervous system) Aspartame is linked to dizziness, headaches, mental confusion, memory loss, vision problems and migraines. Primate studies have connected it to grand mal seizures. Its safety is questionable.
B. Sucralose (known as Splenda). Yellow packets. While perhaps not as many side effects have been linked to Splenda as Apspartame, saccharin and acesulfame, one well down animal study showed a link to Leukemia. The Center for Science in the Public Interest downgraded Sucralose (Splenda) from ‘safe’ to ‘caution’ needed.
C. Saccharin (known as Sugar Twin or Sweet’N Low) Pink Packets.
The history of Saccharin has not been a sweet road, but one with many bitter opponents. First produced by a chemist from Johns Hopkins University in 1878, most people cringe to find out that it was a coal tar derivative, which the man stumbled across when his hands had such a sweet taste. Bet you think the product has shed its rather disgusting elements by now, right? Well, wrong; now it is manufactured as a blend (with things like aspartame) or with a combination of other elements, sulfur dioxide, nitrous acid, anthranilic acid (described as a corrosive agent for metals) as well as chlorine and ammonia. Hmmmmm. Tasty.
One of the first on record to proclaim a warning that saccharin should not be used was Harvey Wiley, director of the bureau of chemistry for the USDA in 1907. He is quoted in Sugar: A Cautionary Tale as saying that Saccharin is a ‘coal tar product totally devoid of food value and extremely injurious to health.” Since that time the FDA and USDA have flip-flopped on this issue half a dozen times – not creating major confidence in the sweetener. Most of the indecision is over the controversy of animal studies – were they significant? Were they not? Were rats of any value in translating information to humans for this product? Do we need human studies? Were the results valid? Can manufacturers be prohibited from using a convenient sweetener? Do people have a right to know it is in the product? And on and on.
One analysis of almost 1900 cancer cases (and 4000 controls) in the 1990s found that heavy use of artificial sweeteners was associated with increased risk of bladder cancer. But an earlier analysis of over 500 UK and Japanese men in the 1980s did not find the same increased risk. The review studies are compelling but one of the problems is that double blind studies are not forthcoming – and some think they would put people at risk. While there is much claim of cancer relationship and mounting evidence, the FDA seems unconvinced – and for whatever motive, has left Saccrhin on its approved list for a long while.
Saccharin is (or was, depending on your point of view) believed to be especially beneficial for diabetics as it is not digested as other foods and sugars, but goes directly through the digestive system. It is said to have no food energy but is hundreds of time more sweet than table sugar (although with a slight aftertaste some describe as bitter or metallic). Thus it has no food value and increases your need for a sugary taste. It does not seem at all clear that it has any of the original benefits once thought, either for diabetes or for weight loss.
Note regarding A-B-C: A September 2014 Reuters report on a new study (which included the above 3 artificial sweeteners) says these sweeteners may “drive diabetes.” While the study was focused mainly on mice, and researchers are careful to say it is preliminary, the study found that eating these sweeteners contributed to an “exaggerated elevation in blood glucose levels”, increasing the risk of developing glucose intolerance, a major risk factor for diabetes. The experiments were run several times and results were duplicated repeatedly. In an interview I heard after the study came out, one of the researchers said they would like to conduct this study with other NAS (non-caloric artificial sweeteners) and natural types (like Stevia). Yet, some experts working with those who have metabolic problems (and are overweight) hesitate to jump from these findings to encourage their patients to avoid NAS(s).
D. Acesulfame K (labeled differently as Acesulfame Potassium, Acesulfame K or Ace K, (Known as Sunett, Sweet One), Not often in a packet, but in products, and sometimes combined with aspartame. It is believed to be linked to kidney tumors.
E. Stevia (known as just Stevia or Truvia or Pure Via). Green packets. A plant derivative (herb), it has been used around the world in different forms for centuries. The FDA lists this product as safe. Most officials in the field or manufacturing industry continue to state that there has not yet been enough long term, conclusive studies done on the effects or dangers of stevia. Some lab tests show concern that it may reduce sperm count. There are other antidotal reports of possible complaints due to Stevia use (but no studies confirm this). Such public reports include short-term dizziness, bloating, numbness, lowering of blood sugar and lowering of blood pressure. Unfortunately, an EXTRACT of Stevia (for pops and soda) called Rebiana, may confuse consumers and have other side effects. UCLA studies and toxicology reports indicate that this derivative of stevia needs more research. Despite what may come down the track on this extract of Stevia, most natural health practitioners encourage Stevia over any other choice when an artificial sweetener is used.
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NOT an artificial sweetener, BUT……………………………….
Don’t buy any product in which HFCS is in the first 5 ingredients. High Fructose Corn Syrup is a hard one to avoid. It is not considered an artificial sweetener. After all, it is made of corn, right? Corn goes into it, but it is a test-tube fabrication. Much cheaper than normal table sugar, it is a highly refined sugar derived from processing corn (which is a lucrative production crop in US and Canada). It is used in so many processed foods that it’s not surprising to find it in anything that comes in a bag, a can or a bottle – it has permeated the market. Unfortunately it is probably the main calorie source for most Americans – NUMBER ONE. Weight gain is not its only problem even though it contributes more than any other single substance. HFCS also increases bad cholesterol, (disrupting the normal ratio between good and bad), contributes to heart disease/ tissue damage and plays a leading role in the development of type II diabetes. How to avoid this? While there are plenty of products that reject HFCS and should be sought and supported, it is so difficult to evade the ingredient that I suggest this little game. Don’t buy any product in which HFCS is in the first 5 ingredients. This is not a perfect solution and will make some nutritionists cringe, but it will go a long way in reducing this monster.
5. Sodium Nitrite and Sodium Nitrate.
With only one ranking left on this top 5 ‘avoidance’ guideline, you may wonder why MSG 2 did not make my list? Doubtless, many of you are aware of it, have heard of ‘Chinese Restaurant Syndrome’ and may already be reducing this substance. But there are definitely some new questions about MSG (so please read the endnote). Instead I chose to concentrate on the Sodiums (Nitrite and Nitrate). It WAS difficult to make this last ‘avoidance’ pick, AND try to make life a BIT simpler for you). MSG may have been easier for you to remember, but this category will be much more helpful to you in the long run.
Good news, bad news here.
Bad: These elements are used in curing, to ensure flavor, preserve color and cut down on bacteria in meats such as hot dogs, bacon, ham, luncheon meats. The industry claims that this helps to prevent the growth of bacteria, which can lead to botulism poisoning. However there are other alternatives. The US Department of Agriculture has developed an alternative and safer method of using lactic-acid producing bacteria and the use of freezing. Additionally, refrigeration could do the same (despite being more costly to the industry). Pescatarians (who are often described as vegetarians who eat fish & dairy) are not off the hook. Some fish (like swordfish and smoked fish) are treated this way also, as well as some salty treats we all like. Even vegetarians or those who seek out things like “natural” hot dogs may need to be skeptical. Some of these products are made with celery powder or celery juice (naturally high in nitrate that the bacterial culture converts to nitrite. In an article pushing for better labeling entitled What’s Inside the Bun? (New York Times 2011) some Trader Joe products were shown to demonstrate HIGHER levels of the substances although listed as “natural” and indeed were not conventional type products. That may not make your choices easier, but these represent fewer products and for now avoiding the main two is more than most of us are doing.
Good:
The use of nitrite and nitrate has begun to decrease over the years (basically some form has been used for centuries). In large part this is due to refrigeration but also due to restrictions on the amounts allowed. Many companies are now adding ascorbic acid or erthobic acid to their bacon products to reduce or inhibit nitrosamine formation. This is a big step forward.
What’s the solution for our laid-back approach to this? Take a quick look at the label. If you still want it – just eat less of the product.
—————
That advice may be worthwhile for some of our other 5 dastardly culprits as well. I hope that this short list is easy enough to learn, and that the foundation of it is firm enough, that you will be encouraged to eliminate (or at least LIMIT) all products containing any of them. I know it is more difficult than it sounds. Best of luck.
Endnotes:
1 Molecular formulas will give you the full structure of a substance, although not its reactions in the body. If wish to look up any of the formulas for mentioned ingredients, see the link here: http://www.thefreedictionary.com/molecular+formula 
2 MSG, Monosodium Glutamate is a type of glutamate, a naturally occurring amino acid combined with salts creating a food flavor. It has been more recently identified as umami, sometimes called the ‘fifth taste’ along with salty, sweet, sour, and bitter. Umami is frequently referred to as ‘savory.’ [At times, you may also see the flavor list include pungent and metallic.
For years MSG, (a REFINED type of umami often combined with other ingredients), has been described as an excitotoxin which ‘overexcites’ cells to the point of damage. Complaints have been reported regularly since the first study in the 1960s linking it to brain lesions and obesity (since it depresses the neurological pathway to tell the brain you are ‘full”) as well as other disturbances and side effects from frequent use, which include headaches, fatigue, disorientation and eye-damage,. Thus it is no surprised that it would be avoided. Some people don’t realize that it is in a great deal of processed foods, not just in those from your local Asian restaurant. Avoidance by consumers has also encouraged chefs to avoid it. Other chefs avoid it since they feel it is a crutch for those foods that are not prepared well enough with natural umami tastes.
In 2000 researchers showed that while short-lasting and minor reactions could be found in a small set of people, they couldn’t be reproduced in the lab consistently (in Clinical Correlations, see NYU on-line journal of medicine).
In 2014, a large study suggests that there is just NO correlation to reported conditions and MSG and that in double blind studies people do not report the same as in their daily lives. The study’s author conveyed the idea that people are misled by what they have read and heard and that there is no reason to avoid something as tasty as this in your cooking. She said “Yes, you had that meal, yes you had those symptoms—but they’re not necessarily cause and effect.” Yet some people SWEAR that they always feel a reaction to MSG whether it be a migraine headache, itching or something else; it just has not been proven out in the lab.
My bottom line is not black and white. If someone thinks they suffer when they eat something with MSG in it – then don’t eat it. If you like going to a Chinese Restaurant that DOES still use MSG, then do. If you love the taste of umami (as I do) you may be able to cook in such ways that MSG is not the only seasoning to bring out the taste. And if you want to use a little refined MSG seasoning in your home, well OK, just don’t overdo it. MSG MAY (and I do mean ‘may) have gotten a bad rap over the years, but I would not be willing to totally discount those who know how they feel. Once again, the real answer may simply be …….(wait for it)……moderation.
