12 Food Additives to Avoid
By Jean Weiss for MSN Health & Fitness
Whoever coined the term food additives had it all wrong. Including something new in a food doesn't always add up to more, at least when it comes to your health. Studies that test the safety of additives are based on animal trials. It is difficult to deduce whether the results of an animal study equate to human health, though many of these studies show that some additives could be cancer-causing.
1. Sodium nitrite
A list of the 12 most dangerous additives to red flag—until we know more—includes the preservative sodium nitrite, used to preserve, color, and flavor meat products. Sodium nitrite is commonly added to bacon, ham, hot dogs, luncheon meats, smoked fish, and corned beef to stabilize the red color and add flavor. The preservative prevents growth of bacteria, but studies have linked eating it to various types of cancer. "This would be at the top of my list of additives to cut from my diet," says Christine Gerbstadt, M.D., M.P.H., R.D., L.D.N., a spokesperson for the American Dietetic Association. "Under certain high-temperature cooking conditions such as grilling, it transforms into a reactive compound that has been shown to promote cancer."
2. BHA and BHT
Butylated hydroxyanisole (BHA) and butylated hydrozyttoluene (BHT) are additional additives to red flag. They are antioxidants used to preserve common household foods by preventing them from oxidizing. Both keep fats and oils from going rancid and are found in cereals, chewing gum, potato chips, and vegetable oils, but there is concern that they may cause cancer. "The structure of BHA and BHT will change during this process [of preserving food], and may form a compound that reacts in the body," says Gerbstadt. "BHA and BHT are not stable or inert. They're not just hanging out and being excreted by the body." Gerbstadt says that they are obviously not added for the purpose of giving people cancer, but for some people, some of the time, there may be that risk.
3. Propyl gallate
Propyl gallate is another preservative to avoid. It's used to prevent fats and oils from spoiling and is often used in conjunction with BHA and BHT. This additive is sometimes found in meat products, chicken soup base, and chewing gum. Propyl gallate has not been proven to cause cancer, but studies done on animals have suggested that it could be linked to cancer, so it is an additive to be concerned about. "It's important to read the label," says Gerbstadt. "You really have to carry a cheat sheet around in the supermarket. I try to buy as few foods as possible containing preservatives."
4. Monosodium glutamate
Monosodium glutamate is an amino acid used as a flavor enhancer in soups, salad dressings, chips, frozen entrees, and restaurant food. It is commonly associated with Asian foods and flavorings. MSG can cause headaches and nausea in some people, and animal studies link it to damaging nerve cells in the brains of infant mice. Gerbstadt recommends replacing MSG with a small amount of salt when possible. "Why bother using MSG when you can live without it?" she says. "MSG can cause migraine-like headaches and create other adverse affects for certain people. It is a flavor enhancer, but you’d be better off putting in a few grains of salt."
5. Trans fats
Trans fat makes it onto our dirty dozen list because eating too much of it leads to heart disease. "Trans fats are proven to cause heart disease, and make conditions perfect for stroke, heart attack, kidney failure, and limb loss due to vascular disease," says Gerbstadt. "It would be wonderful if they could be banned." Manufacturers have modified product ingredients lists to reduce the amount of trans fats, and are required to label trans fats amounts, but restaurant food, especially fast food chains, still serve foods laden with trans fats. Experts recommend we consume no more than two grams of trans fat per day, an amount easily accounted for if you eat meat and dairy.
Aspartame
Aspartame, also known by the brand names Nutrasweet and Equal, is an additive found in so-called diet foods such as low-calorie desserts, gelatins, drink mixes and soft drinks. It also comes in individual packages used in place of sugar as a sweetener. The safety of aspartame, a combination of two amino acids and methanol, has been the focus of hundreds of scientific studies. Conclusions by the U.S. Food and Drug Administration, the World Health Organization, the ADA, and the Food and Agriculture Organization indicated that the additive is safe. Conversely, the Center for Science in the Public Interest gave it their lowest ranking in a review of food additives, quoting animal studies in 1970 and in 2007, which suggest that there is a link between aspartame and cancer. Gerbstadt, spokesperson from the ADA—an organization that supports the general safety of aspartame—says that the additive might be unhealthy for some people—especially those with the disease phenylketonuria, an enzyme disorder—because it contains phenalalanine. "Some people may be sensitive to it, and it's easy to avoid," she says.
7. Acesulfame-K
This is a relatively new artificial sweetener, approved by the U.S. Food and Drug Administration in 1998 for use in soft drinks. It is also found in baked goods, chewing gum, and gelatin desserts. Acesulfame-K—the "K" is the chemistry symbol for potassium—is considered 200 times sweeter than sugar. While Gerbstadt isn't specifically concerned about this sweetener when used in moderation, there is a general concern that testing on this product has been scant. Some studies showed the additive may cause cancer in rats, but the substance makes top 12 lists of additives to avoid because further study is needed to conclude whether or not acesulfame-K is harmful.
8. Food colorings: Blue 1, 2; Red 3; Green 3; and Yellow 6
You may think that all dangerous artificial food colorings were banned by the FDA long ago, but there are five still on the market that are linked with cancer in animal testing. "Always opt for the product without the color, if you have a choice," says Gerbstadt. "I'm not saying to avoid all coloring. Many are made from natural sources. But some specific dye colors do promote tumor formation, in the right combination and conditions." Blue 1 and 2, found in beverages, candy, baked goods and pet food, are considered low risk but have been linked to cancer in mice. Red 3, used to dye cherries, fruit cocktail, candy, and baked goods, has been shown to cause thyroid tumors in rats. Green 3, added to candy and beverages, though rarely used, has been linked to bladder cancer. Studies have linked the widely used yellow 6—added to beverages, sausage, gelatin, baked goods, and candy—to tumors of the adrenal gland and kidney.
9. Olestra
Olestra, a synthetic fat known as the brand name Olean and found in some brands of potato chips, prevents fat from getting absorbed in your digestive system. This often leads to severe diarrhea, abdominal cramps, and gas. "If you eat fat when taking Olestra, the fat is going to go right through you," says Gerbstadt. More significantly, though, Olestra inhibits healthy vitamin absorption from fat-soluble carotenoids that are found in fruits and vegetables and thought to reduce the risk of cancer and heart disease. "It blocks fat absorption, but it also blocks vitamin absorption," says Gerbstadt.
10. Potassium bromate
Potassium bromate is rare, but still legal in the U.S., and used as an additive to increase volume in white flour, breads, and rolls. Most bromate rapidly breaks down to an innocuous form, but it is known to cause cancer in animals—and even small amounts in bread can create a risk for humans. California requires a cancer warning on the product label if potassium bromate is an ingredient.
11. White sugar
Some foods, such as fruits and carrots, naturally contain sugar, but watch out for foods with added sugars, such as baked goods, cereals, crackers, even sauces and many other processed foods. Gerbstadt includes white sugar on the list of 12 because although it is non-toxic, large amounts are unsafe for our health and promote bad nutrition. "Simple sugars shouldn't take up more than about 10 percent of the total calories you consume daily," says Gerbstadt. Yet most Americans already are eating way over that amount, consuming 20, 30, or 40 percent of their calories from simple sugars, she says. Too much sugar not only leads to problems with weight control, tooth decay and blood sugar levels in diabetics; it also replaces good nutrition. "In addition to providing unnecessary calories, your body needs nutrients to metabolize sugar, so it robs your body of valuable vitamins and minerals," says Gerbstadt.
12. Sodium chloride
A dash of sodium chloride, more commonly known as salt, can certainly bring flavor to your meal. But salt is another hidden food additive that can lead to health issues. "Small amounts of salt are needed by the body and are beneficial in preserving food," says Gerbstadt. "Excessive amounts of salt can become dangerous for your health, affecting cardiovascular function, leading to high blood pressure, heart attack, stroke, and kidney failure."
Source: MSN Health and Fitness
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Traditional Chinese Medicine and Nutrition - The Yin and Yang of It
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Balanced dietary and nutritional practices are a very important component of Traditional Chinese Medicine and are considered to be crucial to overall good health and well being.
When you partner with your practitioner of Traditional Chinese Medicine (who is well-trained in Eastern and Western nutrition), together, you will shape and form your diet to accommodate your lifestyle and specific needs to create balance, weight maintenance and good health. The Eastern diet incorporates a wide variety of foods - various tastes are combined to fine tune the individual’s diet to best accommodate their health concerns.
What is the Eastern Diet?
The Eastern diet includes five tastes – spicy, sweet, sour, bitter and salty. Each taste has a specific property and is associated with a particular organ of the body. For example, hot spicy foods can be ingested to assist a patient with what can be considered a ’cold’ condition. This is an intentionally oversimplification because tastes and combinations of properties can be quite complex given a patient’s particular condition.
The Chinese diet is quite varied and encompasses six food groups: meats, fruit, dairy, vegetables, grains, and spices and herbs. Meats are considered to be Yang in energy; vegetables are Yin. Loosely interpreted, Yang foods (warm foods) are considered appropriate for consumption in the wintertime (lamb, beef, organ meats), whereas the Yin foods are much more suited for the heat of the summer (melons, vegetables, legumes). Of course, the underlying constitution of the individual must be considered for any nutritional program. Free-flowing Qi throughout the body is harmonious and essential to good health. A diet rich in grains and legumes and fruits is best for this free-flow of Qi, while fats, refined sugars, alcohol and caffeine are encouraged only in moderation and not for frequent consumption. Here’s a bit of trivia…did you know that the famous Shaolin warrior monks have subsisted for centuries on a vegetarian diet?
Why Should You Participate in an Eastern Diet?
It has been proven that changes in dietary habits can truly help patients suffering from chronic sinusitis, digestive problems, obesity, joint pain, Meniere’s, vertigo, and fatigue. Eastern nutritional counseling with the additional modalities of Acupuncture and herbs can be an effective method in the treatment of these ailments.
Your practitioner will work with you to create a nutritional outline to gradually and progressively bring you to the road of well-being and good health. In the meantime…Bon Apetit!
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Are You Salt-Sensitive?
The reason salt-sensitive people's blood pressure reacts to salt intake is because of sodium’s effect on blood volume. It’s quite simple: eat more salt, and your blood pressure goes up. Eat less salt, and your blood pressure will decrease.
Who is salt-sensitive? Approximately one fourth of Americans with normal blood pressure are salt-sensitive. Out of this number, half the population diagnosed with clinical hypertension are salt-sensitive. African Americans are more salt sensitive than Caucasians.
Decrease Your Salt Intake With These Simple Modifications
1. Say ’No’ to Processed Foods75% of ingested salt comes from processed food. When at the market, look for sodium listed on food labels. If you must eat processed food, choose low sodium varieties. FRESH IS ALWAYS BEST!
2. Cool it on Condiments
Commercial Condiments contain oodles and cadoodles of sodium. Dress your own burgers or salads and you’ll limit the amount of sodium. Here are a few suggestions:
Balsamic vinegar. 2 teaspoons contains 14 calories, 0 grams fat, 2 milligrams sodium
Mustard. 1 teaspoon contains 10 calories, 0 grams fat, 100 milligrams sodium
Pickle relish. 1 tablespoon contains 21 calories, 0 grams fat, 109 milligrams sodium
Horseradish. 2 teaspoons contains 4 calories, 0 grams fat, 10 milligrams sodium
Low-sodium light mayonnaise. 17 calories, 1.3 grams fat, 27 milligrams sodium
Lemon juice (from 1/2 lemon). 8 calories, 0 grams fat, and 1 milligram sodium
3. Dis the Dressings and Sauces
Ready for this one??? One fast food chain that offers healthy salads as an entrée, also offers the following dressings:
Creamy Southwest Dressing (71-gram serving): 1,060 milligrams sodium
Bacon Ranch Dressing (71-gram serving): 810 milligrams sodium
Asian Sesame Dressing (71-gram serving): 780 milligrams sodium
4. Be Creative
Williams Sonoma makes a spankin‘ battery operated pepper mill. Do yourself a favor and kick the salt habit. Put a seasoning (like Mrs. Dash) in the peppermill and keep on top of your stove. Use this instead of salt for seasoning. I’ve been doing this for years while preparing all my dishes. For those dinner guests who prefer salt, keep another shaker on the top shelf of the pantry and take it out for them to add to their taste once the food hit’s the table.
5. Forget the Fast Food
Firstly, it’s disgusting to the eye, tastes bad, huge on fats and colossal on sodium.
If that wasn’t enough said, take a look-see at the following:
Jack in the Box
Bacon Ultimate Cheeseburger: 2,040 milligrams sodium
Chipotle Chicken Ciabatta with Grilled Chicken: 1,850 milligrams
Bruschetta Chicken Ciabatta Sandwich: 1,810 milligrams
Ciabatta Breakfast Sandwich: 1,770 milligrams
Ultimate Breakfast Sandwich: 1,700 milligrams
Bacon ‘n’ Cheese Ciabatta Burger: 1,670 milligrams
Chipotle Chicken Ciabatta with Spicy Crispy Chicken: 1,650 milligrams
Sausage, Egg, & Cheese Biscuit: 1,430 milligrams
Wendy’s
Homestyle Chicken Strips (3) with dipping sauce: 1,690-1,890 milligrams sodium, depending on sauce
Frescata Club Sandwich: 1,610 milligrams
Frescata Italiana Sandwich: 1,530 milligrams
Roasted Turkey & Swiss Frescata Sandwich: 1,520 milligrams
Big Bacon Classic Sandwich: 1,510 milligrams
McDonald’s
Deluxe Breakfast: 1,920 milligrams sodium
Premium Crispy Chicken Club Sandwich: 1,830 milligrams
Premium Crispy Chicken Ranch BLT Sandwich: 1,750 milligrams
Premium Grilled Chicken Club Sandwich: 1,690 milligrams
Big Breakfast: 1,470 milligrams
Sausage, Egg, & Cheese McGriddle: 1,300 milligrams
SOURCES: "Healthy Lifestyle Could Significantly Reduce High Blood Pressure," American Stroke Association Journal Report, Jan. 24, 2006. American Heart Association scientific statement. Loria C.M. Journal of Nutrition 2001; vol 131: pp 536S-551S. Bihorac, A. American Journal of Hypertension, August 2000; vol 13: pp 864-872. Reusser, M.E. Journal of Nutrition, April 2006; vol 136: pp 1099-1102. Thierry-Palmer M. Journal of Nutrition, January 2003; vol 133: pp 187-190. Falkner, B. Hypertension, 1990; vol 15: pp 36-43. Weinberger, MH. Hypertension, 1986; vol 8 (Suppl II): II: pp 127-34. Hillel W. Cohen, DrPH. American Journal of Medicine, March 2006; vol 119 : pp 275.e7-275.e14. American Heart Association web site. Food Standards Agency web site. Jack in the Box web site. McDonald's web site. Wendy's web site. Food Processor nutritional analysis software, ESHA Research. WebMD Feature: “Beware of the Salt Shockers.” Myrtle Thierry-Palmer, PhD, professor of biochemistry, Morehouse School of Medicine, Atlanta.
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Nutritional Counseling
Enroll yourself in the Nutrition Program. Please click on the Wellness Program page!
**Note: before engaging in any nutrition program, consult with your MD to ensure you are a candidate for this type of activity.
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