Ok, I've already had a question about the Glycemic Index value of Spaghetti. Not to worry Pam in Australia, the GI of white pasta spaghetti is just 64, but even better is the Value of 32 for whole wheat spaghetti.
Farm On you Fat Farmers and thanks for the question,
Jug
Showing posts with label Fat Farm. Show all posts
Showing posts with label Fat Farm. Show all posts
Tuesday, July 5, 2011
Friday, July 1, 2011
How to eat more produce
Interestingly our veggies are color coded. Yes, we can chose our nutrition by the color of the vegetables we eat. According to a so called recent government study 69% of us don't eat enough green, 78% not enough red, 86% white, 88% purple/blue, and 79% of us don't eat enough yellow/orange fruit and vegetables. Believe it or not even the difference between eating green bell peppers exclusively and avoiding yellow, orange, purple and red bells, makes a difference in the health benefits. We need a full spectrum of colors.
According to Women'sHealth here are a few examples:
Green:
Artichokes- March to June
Asparagus- February to June
Avocados- year round
Broccoli- October to April
Green Beans- May to October
Kiwis- year round
Romaine Lettuce- year round
Yellow:
Pears- August to March
Pineapples- March to July
Orange:
Peaches- May to October
Oranges
Carrots
Red:
Bell Peppers- year round
Strawberries- April to September
Tomatoes- June to September
Watermelons- June to August
Blue and Purple:
Blueberries- May to October
Grapes- May to October
Eggplant
Prunes
White:
Cauliflower- Summer
Onions
Potatoes
Jicama
For a list of many, many more go to Disabled World
Also in the same article by Darrell Miller January 12, 2008
Read more: http://www.disabled-world.com/artman/publish/fruits-vegetables.shtml#ixzz1QaD9RLvr
According to Women'sHealth here are a few examples:
Green:
Artichokes- March to June
Asparagus- February to June
Avocados- year round
Broccoli- October to April
Green Beans- May to October
Kiwis- year round
Romaine Lettuce- year round
Yellow:
Pears- August to March
Pineapples- March to July
Orange:
Peaches- May to October
Oranges
Carrots
Red:
Bell Peppers- year round
Strawberries- April to September
Tomatoes- June to September
Watermelons- June to August
Blue and Purple:
Blueberries- May to October
Grapes- May to October
Eggplant
Prunes
White:
Cauliflower- Summer
Onions
Potatoes
Jicama
For a list of many, many more go to Disabled World
Also in the same article by Darrell Miller January 12, 2008
The nutrients found in the above fruits and vegetables have a significant impact on our health.
Quercetin, which is found in apples, onions and other citrus fruits, not only prevents LDL cholesterol oxidation, but also helps the body cope with allergens and other lung and breathing problems.
Ellagic acid, which is mainly found in raspberries, strawberries, pomegranates, and walnuts, has been proven in many clinical studies to act as an antioxidant and anticarcinogens in the gastrointestinal tract. This nutrient also has been proven to have an anti-proliferative effect on cancer cells, because it decreases their ATP production.
The best-known of the carotenoids, beta-carotene, is converted into vitamin A upon entering the liver. Although being known for its positive effects on eyesight, it has also been proven to decrease cholesterol levels in the liver.
Clinical studies have proven that lycopene, mainly found in tomatoes, may decrease the risk of prostate cancer, as well as protect against heart disease. Lutein, which is found in blueberries and members of the squash family, is important for healthy eyes. However, it does support your heart too, helping to prevent against coronary artery disease.
Along with the above stated nutrients, there are even more nutrients found in fruits and vegetables that provide a great deal of support to our body. Almost everyone has heard of vitamin C, which keeps our immune system strong; speeds wound healing, and promote strong muscles and joints. This nutrient is scattered throughout the spectrum of fruits, but commonly associated with oranges and other citrus fruits. Potassium, which is the nutrient most Americans are deficient in, does great things for our hearts, and lowers blood pressure.
Another good food component many people don't get enough of if fiber, found in fruits, vegetables, and whole grains.
Flavonoids, which include anthocyanins, flavones, isoflavones, proantocyanidins, quercetin and more, are found almost everywhere. They are responsible for the colors in the skins of fruits and vegetables and help to stop the growth of tumor cells and potent antioxidants. They also can reduce inflammation.
Beta-glucan, found in mushrooms, stabilizes and balances the body's immune system by supporting white blood cells. EGCG is found in tea and has been shown to reduce the risk of colon and breast cancer. It boosts the immune system and encourages T-cell formation, which defends our body against sickness and disease.
Bioflavonoids, which are found in citrus fruits, are considered a companion to vitamin C because they extend the value of it in the body. These nutrients have the capabilities to lower cholesterol levels and support joint collagen in arthritis cases.
The number one excuse for not eating the required five servings of fruits and vegetables each day is they are too expensive. However, as compared to the amount of money spent on prepackaged, processed, and fast foods, most fruits and vegetables (with the exception of those that are not in season) are not all that expensive.
Because frozen fruits and vegetables retain the majority of their nutritional value, they can be an excellent alternative when certain foods are out of season.
Someone who is not able to eat five servings of fruits and vegetables each day can also drink fruit and vegetable drinks in their place. Although this shouldn't become a habit, fruit and vegetable drink mixes can be an excellent substitute when you're rushed or traveling.
The need for fruits and vegetables in our diet is growing rapidly with the type 2 diabetes, heart disease, and high cholesterol, hypertension that result from the "Typical American Diet" of fatty meats, processed sugars, and refined grains.
Read more: http://www.disabled-world.com/artman/publish/fruits-vegetables.shtml#ixzz1QaD9RLvr
Thursday, June 30, 2011
Gut Check - found by Darlene Myer
Food Sensitivities: 10 Best and Worst Foods for Your Tummy
Published August 23, 2010
Gas, stomach aches, constipation and diarrhea are
common signs your digestive system is off-kilter. But
did you know that brittle hair and low energy can also
point to tummy troubles? Find out which foods will keep
your gut clogged or moving. Plus, test your yogurt IQ
with our quiz…A healthy digestive system begins with a
good diet. Eat the right stuff and improve digestion. Eat badly
and you feel like a human garbage can. How you eat can affect
the way you feel too.
"If you don't digest your food properly, your cells don't get
what they need to function optimally," says Liz Lipski, Ph.D.,
a clinical dietitian and author of Digestive Wellness (McGraw-Hill).
The gastrointestinal (GI) tract is also home to our most
precious disease-fighting resource: the immune system.
"Two-thirds of the immune system is in the digestive tract,"
Lipski says. "There are more neurotransmitters in the GI
than in the brain and more nerve endings than in the spine,"
she adds.
Your digestive system is vital to your health and happiness.
So how do you keep it working well? For starters, avoid these
5 gut enemies:
5 Worst Foods for Your Gut
1. Red meatThe more red meat you eat, the higher your
risk of colorectal cancer risk. That's because it's typically high
in saturated fat, which is tied to cancer of the small intestine,
according to a 2008Cancer Research study.
How to avoid it: Choose lean cuts of beef, lamb and pork.
Eat more protein- and iron-rich legumes in place of red meat.
Grill a Portobello mushroom instead of a burger; it's meaty flavor
will fill you.
2. Processed meatLunch meats, hot dogs, sausages and
other processed meats are packed with saturated fat, sodium
and nitrates.Processed meats have been linked to colon
cancer, possibly because they are cooked at high temperatures,
which can increase carcinogens.
How to avoid it: Stick to fresh, lean cuts and eat other forms
of protein (legumes and grains) as much as possible.
3. Hydrogenated oilsTrans fats, created when liquid oils are
hydrogenated (so they become solid at room temperature),
aren't found in nature. They’re an inexpensive way to make
fats last longer on supermarket shelves, but your body pays
a high price: They’re tough to digest and have been linked to
many health problems, including increased bad (LDL) cholesterol,
decreased good (HDL) cholesterol and colon cancer.
The Food and Drug Administration (FDA) requires trans fats to
be labeled on food products. But the federal agency also allows
manufacturers to claim zero trans fats if there are fewer than
0.5 grams per serving.
Don't be fooled: If a food lists hydrogenated oils as an ingredient,
it contains trans fats.
How to avoid it: Get nutrients in foods that are fresh,
whole and natural, and ditch the packaged, processed stuff.
4. GlutenAbout 2 million Americans suffer from gluten
intolerance, says the National Institutes of Health (NIH).
Gluten is a protein found in barley, rye, spelt, wheat and countless
other foods such as processed meats, soy sauce, ice cream, cheese,
cookies, pasta, ketchup, salad dressings and more.
Food sensitivities affect 10%-20% of us, and can cause lots of
digestive complaints and stomach aches (gas, cramping, bloating,
heartburn, indigestion) and other symptoms, including chronic
headaches, aching joints and muscles, depression, concentration,
memory problems and poor energy levels, Lipski says.
How to avoid it: A gluten-free diet is the only solution to this
food sensitivity; it’s a challenge but possible.
Check out 7 Gluten-Free Recipes.
5. Lactose
Another cause of stomach aches is lactose, the principal sugar
found in milk. Lactose intolerance affects 30-50 million
Americans, according to the NIH.
Avoiding milk will help, but you don't have to give up all dairy.
Some lactose-intolerant people do fine with small amounts of milk.
How to avoid it: Drink lactose-free milk and eat cultured
dairy products, like yogurt, which break down lactose. Aged
cheeses (like Cheddar and Swiss) have less lactose and may
be easier to digest.
5 Best Foods for Your Gut
1. Dietary fiber
Our Pick: PrunesFiber keeps things moving through your
digestive system and out. Otherwise, your colon is stuck with
toxins that can build up and cause major health problems.
Your body then begins reabsorbing toxins, hormones and
other substances.
"If you don’t have regular bowel movements, you're retaining
wastes that your body has finished with," Lipski says. "It’s like
not moving a stinky garbage bag out of your kitchen.”
A diet rich in fiber protects against colon cancer and cancers of
the small intestine, according to a 2008 study in the journal Gastroenterology.
Fruits, vegetables, whole grains and legumes are all packed with healthy fiber. But when it comes to staying regular, prunes, because of their mild laxative effect, is the go-to fruit. They're also a great source of energy, nutrition and disease-fighting phenolic compounds. 2. Probiotics
Our Pick: YogurtProbiotics are those "good bugs" you hear health nuts raving about. Why would anyone willingly eat bacteria?
Because our intestinal flora is made up of trillions of good bacteria that aid in digestion and promote immunity and health. In fact, four pounds of our body weight comes from the bacteria that live in the digestive tract.
The No. 1 probiotic food is yogurt. Yes, it's a dairy product – the bane of millions of lactose intolerant people – but eating yogurt calms digestive complaints. That's because it contains live cultures, typically Lactobacillus and Bifidobacterium, that help lactose digestion.
When choosing a yogurt, make sure the cultures are listed as "live" or "active." Yogurts with added fiber are even better.
But steer clear of yogurts with a lot of sugar, which hurts digestive health because it feeds the bad bacteria in your GI tract. Plain, unsweetened yogurt is best. Add some fiber-rich berries or honey, which has prebiotic properties, if you need to sweeten it up.
3. Prebiotics
Our Pick: LentilsPrebiotics are food for probiotics.
"Bacteria multiply very quickly but need food once they reach the intestines," Lipski says.
Prebiotics help good bacteria thrive while driving down the number of disease-producing bacteria trying to invade the digestive tract.
They also promote a more acidic intestinal environment, which helps the body absorb nutrients in food such as the minerals calcium, iron, zinc and magnesium.
Luckily, prebiotics are found in many of the foods we already eat.
Fructooligosaccharides (FOS) and inulin are two naturally occurring prebiotics in onions, garlic, leeks, legumes, bananas, asparagus, sunchokes (Jerusalem artichokes) and more.
Lentils, a legume, are a great natural source of prebiotics and dietary fiber. They're a good substitute for red meat because of their high protein and iron content. To help your body better use the iron in lentils, prepare them with a vitamin C-rich food such as tomatoes.
4. Gluten-free grains
Our Pick: QuinoaGluten – a protein found in grains such as wheat, barley and rye – isn't necessarily bad for you. But it does cause stomach aches for many people.
Because of genetics, about 30% of us poorly digest gluten-containing grains, Lipski says. But many people, regardless of family history, feel better when they stop eating them.
Expanding your grain repertoire is a good idea whether or not you're gluten intolerant. Quinoa (pronounced "keen-wah") is an excellent option. This gluten-free grain is a complete protein, meaning it provides all eight essential amino acids. It's also fiber-rich and bursting with minerals.
It cooks up like rice (two parts water to one part grain) and adds a unique texture (chewy yet crispy) to side salads, casseroles, soups and more.
5. Fermented foods
Our Pick: Sourdough Sometimes your GI tract just needs a break. Fermented foods are the solution.
"Fermenting or culturing makes food more digestible by actually 'predigesting' it for you," Lipski says.Fermenting also increases our absorption of the other nutrients in the food. Pickles, sauerkraut, kefir, miso, tempeh and Japanese tamari or soy sauce are all easy-to-digest fermented foods.
So is sourdough. It can sub in for wheat bread if you’re sensitive to gluten. Sourdough breads areoften made with wheat flour, but the fermentation weakens the gluten.
If you don't want wheat at all, many grocery stores offer 100% gluten-free sourdough.
Something to wash it all downDon't forget the most essential "food" of all – water. Digestion can't occur without water, so be sure to drink eight 8-ounce glasses throughout the day.
For more information, check out our Digestive Health Center.
What’s Your Yogurt IQ? Whether plain, topped with granola or fruit-laden, Americans enjoy their yogurt for breakfast, an afternoon snack, even dessert. But how much do you know about this versatile food and how can it help improve digestion? Take our yogurt quiz to find out.
common signs your digestive system is off-kilter. But
did you know that brittle hair and low energy can also
point to tummy troubles? Find out which foods will keep
your gut clogged or moving. Plus, test your yogurt IQ
with our quiz…A healthy digestive system begins with a
good diet. Eat the right stuff and improve digestion. Eat badly
and you feel like a human garbage can. How you eat can affect
the way you feel too.
"If you don't digest your food properly, your cells don't get
what they need to function optimally," says Liz Lipski, Ph.D.,
a clinical dietitian and author of Digestive Wellness (McGraw-Hill).
The gastrointestinal (GI) tract is also home to our most
precious disease-fighting resource: the immune system.
"Two-thirds of the immune system is in the digestive tract,"
Lipski says. "There are more neurotransmitters in the GI
than in the brain and more nerve endings than in the spine,"
she adds.
Your digestive system is vital to your health and happiness.
So how do you keep it working well? For starters, avoid these
5 gut enemies:
5 Worst Foods for Your Gut
1. Red meatThe more red meat you eat, the higher your
risk of colorectal cancer risk. That's because it's typically high
in saturated fat, which is tied to cancer of the small intestine,
according to a 2008Cancer Research study.
How to avoid it: Choose lean cuts of beef, lamb and pork.
Eat more protein- and iron-rich legumes in place of red meat.
Grill a Portobello mushroom instead of a burger; it's meaty flavor
will fill you.
2. Processed meatLunch meats, hot dogs, sausages and
other processed meats are packed with saturated fat, sodium
and nitrates.Processed meats have been linked to colon
cancer, possibly because they are cooked at high temperatures,
which can increase carcinogens.
How to avoid it: Stick to fresh, lean cuts and eat other forms
of protein (legumes and grains) as much as possible.
3. Hydrogenated oilsTrans fats, created when liquid oils are
hydrogenated (so they become solid at room temperature),
aren't found in nature. They’re an inexpensive way to make
fats last longer on supermarket shelves, but your body pays
a high price: They’re tough to digest and have been linked to
many health problems, including increased bad (LDL) cholesterol,
decreased good (HDL) cholesterol and colon cancer.
The Food and Drug Administration (FDA) requires trans fats to
be labeled on food products. But the federal agency also allows
manufacturers to claim zero trans fats if there are fewer than
0.5 grams per serving.
Don't be fooled: If a food lists hydrogenated oils as an ingredient,
it contains trans fats.
How to avoid it: Get nutrients in foods that are fresh,
whole and natural, and ditch the packaged, processed stuff.
4. GlutenAbout 2 million Americans suffer from gluten
intolerance, says the National Institutes of Health (NIH).
Gluten is a protein found in barley, rye, spelt, wheat and countless
other foods such as processed meats, soy sauce, ice cream, cheese,
cookies, pasta, ketchup, salad dressings and more.
Food sensitivities affect 10%-20% of us, and can cause lots of
digestive complaints and stomach aches (gas, cramping, bloating,
heartburn, indigestion) and other symptoms, including chronic
headaches, aching joints and muscles, depression, concentration,
memory problems and poor energy levels, Lipski says.
How to avoid it: A gluten-free diet is the only solution to this
food sensitivity; it’s a challenge but possible.
Check out 7 Gluten-Free Recipes.
5. Lactose
Another cause of stomach aches is lactose, the principal sugar
found in milk. Lactose intolerance affects 30-50 million
Americans, according to the NIH.
Avoiding milk will help, but you don't have to give up all dairy.
Some lactose-intolerant people do fine with small amounts of milk.
How to avoid it: Drink lactose-free milk and eat cultured
dairy products, like yogurt, which break down lactose. Aged
cheeses (like Cheddar and Swiss) have less lactose and may
be easier to digest.
5 Best Foods for Your Gut
1. Dietary fiber
Our Pick: PrunesFiber keeps things moving through your
digestive system and out. Otherwise, your colon is stuck with
toxins that can build up and cause major health problems.
Your body then begins reabsorbing toxins, hormones and
other substances.
"If you don’t have regular bowel movements, you're retaining
wastes that your body has finished with," Lipski says. "It’s like
not moving a stinky garbage bag out of your kitchen.”
A diet rich in fiber protects against colon cancer and cancers of
the small intestine, according to a 2008 study in the journal Gastroenterology.
Fruits, vegetables, whole grains and legumes are all packed with healthy fiber. But when it comes to staying regular, prunes, because of their mild laxative effect, is the go-to fruit. They're also a great source of energy, nutrition and disease-fighting phenolic compounds. 2. Probiotics
Our Pick: YogurtProbiotics are those "good bugs" you hear health nuts raving about. Why would anyone willingly eat bacteria?
Because our intestinal flora is made up of trillions of good bacteria that aid in digestion and promote immunity and health. In fact, four pounds of our body weight comes from the bacteria that live in the digestive tract.
The No. 1 probiotic food is yogurt. Yes, it's a dairy product – the bane of millions of lactose intolerant people – but eating yogurt calms digestive complaints. That's because it contains live cultures, typically Lactobacillus and Bifidobacterium, that help lactose digestion.
When choosing a yogurt, make sure the cultures are listed as "live" or "active." Yogurts with added fiber are even better.
But steer clear of yogurts with a lot of sugar, which hurts digestive health because it feeds the bad bacteria in your GI tract. Plain, unsweetened yogurt is best. Add some fiber-rich berries or honey, which has prebiotic properties, if you need to sweeten it up.
3. Prebiotics
Our Pick: LentilsPrebiotics are food for probiotics.
"Bacteria multiply very quickly but need food once they reach the intestines," Lipski says.
Prebiotics help good bacteria thrive while driving down the number of disease-producing bacteria trying to invade the digestive tract.
They also promote a more acidic intestinal environment, which helps the body absorb nutrients in food such as the minerals calcium, iron, zinc and magnesium.
Luckily, prebiotics are found in many of the foods we already eat.
Fructooligosaccharides (FOS) and inulin are two naturally occurring prebiotics in onions, garlic, leeks, legumes, bananas, asparagus, sunchokes (Jerusalem artichokes) and more.
Lentils, a legume, are a great natural source of prebiotics and dietary fiber. They're a good substitute for red meat because of their high protein and iron content. To help your body better use the iron in lentils, prepare them with a vitamin C-rich food such as tomatoes.
4. Gluten-free grains
Our Pick: QuinoaGluten – a protein found in grains such as wheat, barley and rye – isn't necessarily bad for you. But it does cause stomach aches for many people.
Because of genetics, about 30% of us poorly digest gluten-containing grains, Lipski says. But many people, regardless of family history, feel better when they stop eating them.
Expanding your grain repertoire is a good idea whether or not you're gluten intolerant. Quinoa (pronounced "keen-wah") is an excellent option. This gluten-free grain is a complete protein, meaning it provides all eight essential amino acids. It's also fiber-rich and bursting with minerals.
It cooks up like rice (two parts water to one part grain) and adds a unique texture (chewy yet crispy) to side salads, casseroles, soups and more.
5. Fermented foods
Our Pick: Sourdough Sometimes your GI tract just needs a break. Fermented foods are the solution.
"Fermenting or culturing makes food more digestible by actually 'predigesting' it for you," Lipski says.Fermenting also increases our absorption of the other nutrients in the food. Pickles, sauerkraut, kefir, miso, tempeh and Japanese tamari or soy sauce are all easy-to-digest fermented foods.
So is sourdough. It can sub in for wheat bread if you’re sensitive to gluten. Sourdough breads areoften made with wheat flour, but the fermentation weakens the gluten.
If you don't want wheat at all, many grocery stores offer 100% gluten-free sourdough.
Something to wash it all downDon't forget the most essential "food" of all – water. Digestion can't occur without water, so be sure to drink eight 8-ounce glasses throughout the day.
For more information, check out our Digestive Health Center.
What’s Your Yogurt IQ? Whether plain, topped with granola or fruit-laden, Americans enjoy their yogurt for breakfast, an afternoon snack, even dessert. But how much do you know about this versatile food and how can it help improve digestion? Take our yogurt quiz to find out.
Wednesday, June 29, 2011
Yellow Mustard Recipe - French's Clone
Yellow Mustard Recipe - French's Clone
This is a recipe that I found at Grouprecipes.com and it was posted by "Tuilelaith."
Ingredients (T = tablespoon; t = teaspoon):
- 4 T ground yellow mustard
- 1/2 t Wondra flour (to thicken)
- 3/8 t salt
- 1/8 t turmeric
- pinch of garlic powder
- pinch of paprika
- 1/4 c water
- 3 T distilled white vinegar
Directions:
- Mix all dry ingredients together in a small sauce pan.
- Whisk in water and vinegar until the mixture is smooth.
- Heat mixture over medium heat, stirring frequently, until it boils.
- After it begins to boil, reduce heat to low and simmer for 5 to 10 minutes (I simmer mine for 7.5 minutes).
- Remove pan from heat and leave uncovered for 1 minute.
- Then cover pan and let the mustard cool.
- Put mustard in a covered container and store refrigerated
Yield: 1/4 cup
The Wondra flour is used to thicken the mixture. You probably could use all purpose flour if that's all you had and you probably wouldn't notice a difference in the taste. The Wondra won't clump as easily as all-purpose flour, making it a more convenient thickening agent.
Monday, June 27, 2011
Food Additives to Avoid - Seriously
Why are cancers on the rise? Keep Reading -
I'm sending this our Fat Farm group, because I think it is very, very serious. If you aren't already reading the label of food you buy, you should start NOW. Please watch out for and avoid eating these food additives. If you want more information on how these might effect you, please email me and I'll do more research. The Fat Farm has been on a anti - HFCS and MSG kick for over a 3 years now. These others are being added to our target. It is especially important for you new and expecting mothers to avoid these additives for your children's health.
You are smart people that want to be informed or you wouldn't be reading this. It is obvious that all of these additives can't be completely avoided. Do what you can. Start NOW - please - Jug
The following article was largely taken from Men's Health Mag
Denotes any of hundreds of allowable chemicals such as butyl alcohol, isobutyric acid, and phenylacetaldehyde dimethyl acetal. The exact chemicals used in flavoring are the proprietary information of food processors, used to imitate specific fruits, butter, spices, and so on.
One
glance at the back of a label and you’ll see the food industry has
kidnapped real ingredients and replaced them with science experiments.
And lots of them. Milkshakes with 78 ingredients? Bread with 27? Even
more troubling is the fact that some of these additives have been
linked to bad news, like cancer in mice or ADHD in children. Next time
you’re scanning labels in the aisle, look out for these 11 downright
frightening food additives. For the complete list, including the
nutritious additives, check out our book, Eat This, Not That! Supermarket Survival
Guide.
I'm sending this our Fat Farm group, because I think it is very, very serious. If you aren't already reading the label of food you buy, you should start NOW. Please watch out for and avoid eating these food additives. If you want more information on how these might effect you, please email me and I'll do more research. The Fat Farm has been on a anti - HFCS and MSG kick for over a 3 years now. These others are being added to our target. It is especially important for you new and expecting mothers to avoid these additives for your children's health.
You are smart people that want to be informed or you wouldn't be reading this. It is obvious that all of these additives can't be completely avoided. Do what you can. Start NOW - please - Jug
The following article was largely taken from Men's Health Mag
Eat Natural ingredients!!!
The 11 Most Controversial Food Additives
Do you know what's hiding in your food? We reveal the truth
- 1. Acesulfame Potassium (Acesulfame-K)
A calorie-free artificial sweetener 200 times sweeter than sugar. It is often used with other artificial sweeteners to mask a bitter aftertaste.
FOUND IN More than 5,000 food products worldwide, including diet soft drinks and no-sugar-added ice cream.
WHAT YOU NEED TO KNOW Although the FDA has approved it for use in most foods, many health and industry insiders claim that the decision was based on flawed tests. Animal studies have linked the chemical to lung and breast tumors and thyroid problems.
Denotes any of hundreds of allowable chemicals such as butyl alcohol, isobutyric acid, and phenylacetaldehyde dimethyl acetal. The exact chemicals used in flavoring are the proprietary information of food processors, used to imitate specific fruits, butter, spices, and so on.
FOUND IN Thousands of highly processed foods such as cereals, fruit snacks, beverages, and cookies.
WHAT YOU NEED TO KNOW The FDA has approved every item on the list of allowable chemicals, but because they are permitted to hide behind a blanket term, there is no way for consumers to pinpoint the cause of a reaction they might have had.
A near-zero-calorie artificial sweetener made by combining two amino acids with methanol. Most commonly used in diet soda, aspartame is 180 times sweeter than sugar.
FOUND IN More than 6,000 grocery items including diet sodas, yogurts, and the table-top sweeteners NutraSweet and Equal.
WHAT YOU NEED TO KNOW Over the past 30 years, the FDA has received thousands of consumer complaints due mostly to neurological symptoms such as headaches, dizziness, memory loss, and, in rare cases, epileptic seizures. Many studies have shown aspartame to be completely harmless, while others indicate that the additive might be responsible for a range of cancers.
- 4. BHA and BHT
AKA, Butylated HydroxyAnisole and Butylated Hydroxytoluene are petroleum-derived antioxidants used to preserve fats and oils.
FOUND IN Beer, crackers, cereals, butter, and foods with added fats.
WHAT YOU NEED TO KNOW Of the two, BHA is considered the most dangerous. Studies have shown it to cause cancer in the forestomachs of rats, mice, and hamsters. The Department of Health and Human Services classifies the preservative as “reasonably anticipated to be a human carcinogen.”
A corn-derived sweetener representing more than 40 percent of all caloric sweeteners in the supermarket. In 2005, there were 59 pounds produced per capita. The liquid sweetener is created by a complex process that involves breaking down cornstarch with enzymes, and the result is a roughly 50/50 mix of fructose and glucose.
FOUND IN Although about two-thirds of the HFCS consumed in the United States is in beverages, it can be found in every grocery aisle in products such as ice cream, chips, cookies, cereal, bread, ketchup, jam, canned fruits, yogurt, barbecue sauce, frozen dinners, and so on.
WHAT YOU NEED TO KNOW Since around 1980, the US obesity rate has risen proportionately to the increase in HFCS, and Americans are now consuming at least 200 calories of the sweetener each day. Some researchers argue that the body metabolizes HFCS differently, making it easier to store as fat, but this theory has not been proven.
A semi-soft fat created by chemically blending fully hydrogenated and non-hydrogenated oils. It was developed in response to the public demand for an alternative to trans fats.
FOUND IN Pastries, pies, margarine, frozen dinners, and canned soups.
WHAT YOU NEED TO KNOW Testing on these fats has not been extensive, but the early evidence doesn’t look promising. A study by Malaysian researchers showed a 4-week diet of 12 percent interesterified fats increased the ratio of LDL to HDL cholesterol. Furthermore, this study showed an increase in blood glucose levels and a decrease in insulin response.(think diabetes)
The salt of the amino acid glutamic acid, used to enhance the savory quality of foods, MSG alone has little flavor, and exactly how it enhances other foods is unknown.
FOUND IN Chili, soup, and foods with chicken or beef flavoring.
WHAT YOU NEED TO KNOW Studies have shown that MSG injected into mice causes brain-cell damage, but the FDA believes these results are not typical for humans. The FDA receives dozens of reaction complaints each year for nausea, headaches, chest pains, and weakness.
A manufactured fat created by forcing hydrogen gas into vegetable fats under extremely high pressure, an unintended effect of which is the creation of trans fatty acids. Food processors like this fat because of its low cost and long shelf life.
FOUND IN Margarine, pastries, frozen foods, cakes, cookies, crackers, soups, and nondairy creamers.
WHAT YOU NEED TO KNOW Trans fat has been shown to contribute to heart disease more so than saturated fats. While most health organizations recommend keeping trans-fat consumption as low as possible, a loophole in the FDA’s labeling requirements allows processors to add as much as 0.49 grams per serving and still claim zero in their nutrition facts. Progressive jurisdictions such as New York City, California, and Boston have approved legislation to phase trans fat out of restaurants, and pressure from watchdog groups might eventually lead to a full ban on the dangerous oil.
Food dyes that are orange-red and cherry red, respectively. Red #40 is the most widely used food dye in America.
FOUND IN Fruit cocktail, candy, chocolate cake, cereal, beverages, pastries, maraschino cherries, and fruit snacks.
WHAT YOU NEED TO KNOW The FDA has proposed a ban on Red #3in the past, but so far the agency has been unsuccessful in implementing it. After the dye was inextricably linked to thyroid tumors in rat studies, the FDA managed to have the lake (or liquid) form of the dye removed from external drugs and cosmetics.
An artificial sweetener 300 to 500 times sweeter than sugar. Discovered in 1879, it’s the oldest of the five FDA-approved artificial sweeteners.
FOUND IN Diet foods, chewing gum, toothpaste, beverages, sugar-free candy, and Sweet ‘N Low.
WHAT YOU NEED TO KNOW Rat studies in the early ‘70s showed saccharin to cause bladder cancer, and the FDA, reacting to these studies, enacted a mandatory warning label to be printed on every saccharin-containing product. The label was removed after 20 years, but the question over saccharin’s safety was never resolved. More recent studies show that rats on saccharin-rich diets gain more weight than those on high-sugar diets.
The second and third most common food colorings, respectively.
FOUND IN Cereal, pudding, bread mix, beverages, chips, cookies, and condiments.
WHAT YOU NEED TO KNOW Several studies have linked both dyes to learning and concentration disorders in children, and there are piles of animal studies demonstrating potential risks such as kidney and intestinal tumors. One study found that mice fed high doses of sunset yellow had trouble swimming straight and righting themselves in water. The FDA does not view these as serious risks to humans.
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