In today’s fast-paced world, many people rely on fast food and foods filled with bad ingredients, to save time and make meal prep easier. Having four kids myself, I understand how convenience can quickly take over.
However, those convenient foods contain hidden ingredients that can significantly impact our health over time.
While there are times I just give up and serve frozen pizza, I tend to spend a lot of time ensuring my family is eating whole, nutritious foods.
I do this because I know it will benefit them in the long run, and I don’t want to wait until they have symptoms before I take action.
So, where do you start? If you are new on this journey, welcome. I am crafting my website to be a space for people to learn more about health and nutrition in an easy and understandable way. If you’re not ready to learn how to read labels yet but want to start somewhere, check out my post on Healthy Snacks For Kids. It’s very basic and will give you a taste of change without doing too much.
In this blog post, we’ll explore why ingredients matter, what to look for on ingredient labels, what the top 3 ingredients to avoid are, and more. Let’s dive in.
Why Do Ingredients Matter?
Ingredients matter because they directly impact your health. What’s inside your food not only affects its taste but also determines the nutritional quality of the food you’re consuming.
The ingredients you choose to put in your body can either support or undermine your health in the short and long term. The more processed food is, the worse it is for our health.
You can read more about what processed foods are and how they affect our metabolism in this article from levels.com. Dr. Casey Means is an awesome resource to learn more about food and all things health-related.
1. Nutritional Content
Whole, minimally processed ingredients provide essential nutrients like vitamins, minerals, fiber, and healthy fats. These nutrients support energy levels, immunity, and proper digestion. The more processed the food, the fewer nutrients it contains.
2. Hidden Additives and Chemicals
Packaged foods often contain preservatives, artificial colors, flavors, and other chemicals designed to extend shelf life or enhance taste. Over time, consuming too many of these synthetic ingredients can contribute to chronic health conditions.
We should be scratching our heads knowing that a Twinkie is shelf stable for decades, anyone else wondering what the heck is in that? Certainly not whole foods!
3. Long-term Health Effects
The cumulative effect of eating foods with poor-quality ingredients can lead to long-term health issues, even if you don’t feel any immediate discomfort. Chronic consumption of refined sugars, unhealthy fats, and chemicals can set the stage for serious conditions and overall poor metabolic health.
Research continues to support that metabolic health is at the forefront of most diseases and is a sure sign that something unpleasant is coming down the road. Levels.com has a great article Guide to Metabolic Health that breaks down what it is and why we should care about it.
When Should I Read the Ingredient Label?
I read the ingredient label every time I purchase a packaged food product—whether it’s a can of beans, a bag of chips, or a container of yogurt. You should too.
Even if you don’t change your purchasing habits right away, it’s the only way you will start to familiarize yourself with what you’re eating.
A word of caution here, many foods are marketed as healthy, natural, or organic but can still contain hidden ingredients you may want to avoid.
Don’t simply assume that because it says gluten-free or all-natural it is free from bad ingredients.
The ingredient list provides you with an honest, transparent look at what’s really inside the product. Again, don’t be fooled by the list of ingredients that are not in it, often marketed on the front of the package (i.e. free of gluten, corn, dairy, artificial flavors and colorings, etc.).
Some other reasons you may want to read the label would also be:
- You’re avoiding certain foods for a diet or per doctor’s orders.
- You’re making healthier lifestyle choices.
- You care about what you’re putting into your body.
Whether you’re trying to avoid animal products for a plant-based diet or cutting out processed sugars for a Whole 30 diet, reading labels will help you find the right foods for your needs.
Most food with bad ingredients doesn’t have an immediate effect on how we feel.
But we need to start thinking more long-term and realize that everything we put into our body is what creates our body.
This article explains how our cells are reproducing constantly and working tirelessly to keep everything functioning and running while cleaning up all the garbage.
You’ve probably heard the familiar saying, garbage in and garbage out. That’s what this is.
So while you may not feel it right away, if you eat McDonald’s every day, your body will be reproducing your organs from the slim nutrients it can find in McDonald’s food. Gross huh?
What Are the Top 3 Ingredients Everyone Should Avoid and Why?
While there are several ingredients commonly found in packaged foods that should be avoided if you’re aiming for a healthier lifestyle, here are the top three ingredients you should be especially wary of:
1. High-Fructose Corn Syrup (HFCS)
High-fructose corn syrup is a cheap, processed sugar derived from corn. It’s found in everything from soft drinks to salad dressings, and it’s a major contributor to obesity and other metabolic disorders.
HFCS is linked to insulin resistance, fatty liver disease, and increased fat storage in the body. This article by the National Health Institute further explores the health risks associated with fructose corn syrup.
Why avoid it? HFCS spikes blood sugar levels and contributes to the body’s ability to store fat, leading to weight gain and metabolic issues.
2. Seed Oils and All Other Highly Processed Oils
Seed oils, also known as vegetable oils, are extracted from the seeds of various plants and are widely used in cooking and processed foods. Common seed oils include:
Canola Oil (from rapeseed)
Soybean Oil (from soybeans)
Sunflower Oil (from sunflower seeds)
Corn Oil (from corn kernels)
Safflower Oil (from safflower seeds)
Cottonseed Oil (from cotton seeds)
Grapeseed Oil(from grape seeds)
Rice Bran Oil (from the bran of rice)
What’s in Seed Oils?
Seed oils are rich in omega-6 polyunsaturated fatty acids (PUFAs), which, when consumed in excess, can promote inflammation in the body and have been linked to various chronic health issues like heart disease, diabetes, and autoimmune disorders.
Ideally, the omega-6 to omega-3 ratio should be around 4:1 or lower, but typical Western diets can have a ratio of 20:1 or higher.
Why are Seed Oils Bad?
This is a highly controversial topic. In fact, I just googled this while writing and it popped up an article from the American Heart Association saying they are not bad but actually good!
I have researched this enough to have come to a different conclusion. Most of the issue is that they have not been around long enough to have scientific studies done and they don’t make you sick immediately, it’s more of a slow burn.
In general, I’m always suspicious of anything that’s not in its usual form, or anything that’s highly processed, which seed oils are. This video from Dr. Hulme explores how seed oils are processed and why they can be harmful. It is very easy to follow and a great place to start digesting information on this topic.
Most seed oils undergo extensive processing, including bleaching, deodorizing, and using high heat or chemicals (like hexane) to extract the oil. These processes can remove beneficial nutrients (such as antioxidants) and introduce harmful compounds, like aldehydes and trans fats.
Some seed oils, like soy oil, are high in phytoestrogens, plant compounds that mimic estrogen in the body. While this is a topic of debate, some research suggests that consuming high amounts of these oils may disrupt hormonal balance, particularly in those with existing hormonal issues or sensitivities.
What Are Some Healthier Alternatives?
- Olive Oil (especially extra virgin)
2. Coconut Oil
3. Avocado Oil
4. Butter or Ghee (clarified butter)
5. Animal Fats like tallow and lard (from grass-fed animals)
These oils generally contain more stable monounsaturated fats (in the case of olive oil and avocado oil) or saturated fats (in coconut oil, butter, and animal fats), which are less prone to oxidation and are more favorable for long-term health.
3. Processed Soy
Soy is a leguminous plant native to East Asia, widely cultivated for its beans, which are rich in protein, oils, and various essential nutrients. It’s used in a range of products, including tofu, soy milk, soy sauce, and as an ingredient in processed foods.
The U.S. is now a leading competitor in soybean production, having processed over 4 billion bushels in 2023.
How is Soy Processed?
One common method involves removing the oil from the beans to produce soybean oil, which is widely used for cooking.
The remaining soybean meal is often used in animal feed or processed into products like soy protein isolate, which is commonly found in meat substitutes and protein powders.
Why Should We Be Skeptical of Soy?
Soy is not inherently bad when minimally processed, minimally consumed, and farmed regeneratively. However, that is not the case for most Americans.
The biggest concern is its potential health impact due to the high levels of phytoestrogens, compounds that mimic estrogen in the body.
While some studies suggest that these compounds may have health benefits, such as reducing the risk of breast cancer or alleviating menopausal symptoms, others raise concerns that excessive consumption could disrupt hormone balance, particularly in men or children.
Another issue is the environmental impact of large-scale soy farming. The vast majority of global soy production is used for animal feed or biofuels, contributing to deforestation, biodiversity loss, and soil degradation in regions like the Amazon rainforest.
Additionally, soy is often genetically modified (GM), and the long-term effects of consuming GM foods are still a subject of debate among scientists and health experts.
What Else Should I Avoid?
This is a lot, so tread lightly and give yourself grace, you will not have this all figured out overnight. EWG’s website is a great resource for all things clean and chemical-free.
Check out this post on the 12 worst ingredients in foods. It will give you a little more in-depth look at what else to avoid and why.
What Are Good Ingredients on Packaged Foods?
Now that we’ve covered the bad ingredients to avoid, let’s take a look at some good, whole-food ingredients to look for in packaged foods.
When possible, choose products that contain the following:
- Whole Grains: Look for whole grains like quinoa, brown rice, oats, and whole wheat. These grains are rich in fiber, which helps with digestion, lowers cholesterol, and provides steady energy.
- Healthy Fats: Olive oil, avocado, nuts, and seeds provide healthy fats that support brain function, heart health, and reduce inflammation. These fats are essential for the body’s overall well-being.
- Natural Sweeteners: Natural sweeteners such as honey, maple syrup, and stevia are better alternatives to refined sugars or high-fructose corn syrup. These options have a lower glycemic index, which means they won’t cause a rapid spike in blood sugar.
- Real Fruits and Vegetables: Look for products that contain real, whole fruits and vegetables. These are high in antioxidants, vitamins, and fiber, which support a healthy immune system, skin, and digestive system.
- High-Quality Protein: Look for lean proteins like chicken, fish, tofu, legumes, or beans. These provide essential amino acids and help build and repair muscle tissue.
Can I Trust Any Specific Brands of Foods?
While many food companies tout “natural” or “organic” labels, it’s important not to take marketing at face value. Some companies may use these labels to attract health-conscious consumers, but their products may still contain undesirable ingredients.
However, there are certain brands that have built reputations for offering minimally processed, healthier options.
Brands that focus on organic, non-GMO ingredients, and transparent sourcing practices are typically a safer bet. Always read the ingredient list to confirm, even if the packaging claims to be healthy.
Conclusion
Let me warn you, this is a marathon, not a sprint. If you are just digging into nutrition and trying to figure this out, be patient and give yourself time.
You will quickly realize that it will seem there is nothing you can eat. Most people throw in the towel at this point. Please don’t do that!!!
I know it is hard to take actionable steps toward something that you can’t see or feel, but trust me it will all be worth it.
As a Chiropractor, I spend most of my time fixing people and helping them to feel better. They are thinking about now, how they feel now, and how to feel better now.
It is part of my job to do that and another part is to teach them how to set themselves up to feel good 10 years and 20 years from now.
Once you have a chronic illness, it is hard to turn back the clock. You have an opportunity right now to start learning and taking charge to make positive changes in your life.
Another thing I notice is people rarely realize how crummy they feel until they feel good. Have you ever thought about that? Are you settling right now with your health? Or are you striving to grow and thrive?
Reading the ingredient labels on packaged foods is essential if you want to make informed, health-conscious choices. Understanding what’s in your food allows you to avoid harmful ingredients like high-fructose corn syrup, trans fats, and artificial colors, while also helping you prioritize nutrient-dense, whole foods.
With the right knowledge, you can choose packaged foods that support your long-term health and avoid those that could undermine it.
So, the next time you’re at the grocery store, take a moment to familiarize yourself with even one item you purchase regularly. See if you can’t substitute it for a healthier choice. Baby steps!
