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The Hidden Dangers in Processed Foods

Writer: Debbie MarshDebbie Marsh
3 min read

Processed Foods: What Ingredients to Avoid When Buying Frozen, Canned, or Packaged Foods


read the labels

Processed foods often contain additives, preservatives, and unhealthy ingredients that can lead to health issues over time. If you're incorporating frozen, canned, or packaged foods into your diet, it's important to be mindful of what’s in them. Reading labels carefully can help you avoid harmful substances that are often lurking in these convenient items.


Key Ingredients to Avoid:


1. Added Sugars

  • What to Avoid: High fructose corn syrup, sucrose, glucose, dextrose, agave nectar, and cane sugar.

  • Why It’s Bad: These sugars can lead to blood sugar spikes, weight gain, and an increased risk of diabetes.

2. Unhealthy Fats

  • What to Avoid: Partially hydrogenated oils, trans fats, palm oil, cottonseed oil, and refined soybean oil.

  • Why It’s Bad: These unhealthy fats raise bad cholesterol (LDL) and lower good cholesterol (HDL), increasing your risk of heart disease.

3. Artificial Preservatives

  • What to Avoid: Sodium nitrate/nitrite, BHA, BHT, potassium bromate, sodium benzoate, and propyl gallate.

  • Why It’s Bad: These preservatives are used to extend shelf life but have been linked to health issues like cancer, allergic reactions, and digestive problems.

4. Excessive Sodium

  • What to Avoid: Sodium chloride (table salt), MSG (monosodium glutamate), sodium benzoate, and sodium nitrite.

  • Why It’s Bad: High sodium intake can lead to elevated blood pressure and cardiovascular issues, especially as you age.

5. Artificial Sweeteners

  • What to Avoid: Aspartame, saccharin, sucralose, acesulfame potassium, and neotame.

  • Why It’s Bad: While low in calories, these sweeteners can negatively affect metabolism and gut health.

6. Artificial Colors

  • What to Avoid: Red 40, Yellow 5 and 6, Blue 1 and 2, Green 3, and caramel coloring.

  • Why It’s Bad: These synthetic dyes have been linked to behavioral problems in children and potential cancer risks.

7. Artificial Flavors

  • What to Avoid: "Artificial flavor" or "natural flavor" (since the latter can still come from synthetic sources).

  • Why It’s Bad: These chemically engineered flavors offer no nutritional value and can cause allergic reactions.

8. Other Additives and Preservatives

  • What to Avoid: Carrageenan, propylene glycol, propylparaben, sulfites, and sodium bisulfite.

  • Why It’s Bad: These additives can cause digestive issues, allergic reactions, and long-term health problems if consumed regularly.

9. Refined Grains and Flours

  • What to Avoid: White flour, enriched flour, white rice, and processed corn products.

  • Why It’s Bad: These refined ingredients are stripped of fiber and essential nutrients, leading to blood sugar spikes and poor digestion.

10. Genetically Modified Ingredients (GMOs)

  • What to Avoid: Corn, soy (and derivatives like high-fructose corn syrup or soybean oil), and canola oil.

  • Why It’s Bad: GMOs are often linked to higher pesticide usage, and their long-term health effects are still debated.

11. Sodium Nitrate/Nitrite in Processed Meats

  • What to Avoid: Found in deli meats, bacon, sausages, and canned meats.

  • Why It’s Bad: Sodium nitrate and nitrite are preservatives linked to cancer, particularly colorectal cancer, and are commonly found in processed meats.


Conclusion: Choose Whole, Recognizable Ingredients


When purchasing frozen, canned, or packaged foods, always opt for items with a simple, clean ingredient list. Avoid products loaded with additives, preservatives, excessive sodium, sugars, and unhealthy fats. Instead, focus on minimally processed foods and whole ingredients that support your health.


For a more detailed look at how processed foods impact senior health and the importance of a wholesome diet rich in fresh vegetables, fruits, grains, and lean proteins, check out my previous article on the importance of a well-balanced, wholesome diet.


Sources:

  1. Harvard T.H. Chan School of Public Health – Information on the effects of trans fats, sugar, and sodium in processed foods.

  2. American Heart Association – The impact of sodium, unhealthy fats, and preservatives on heart health.

  3. National Institute on Aging – Information on the link between processed foods and cognitive decline.

  4. American Diabetes Association – The relationship between processed foods and type 2 diabetes.

  5. Food and Drug Administration (FDA) – Guidelines on food additives, preservatives, and food labeling.

    • Source: FDA – Food Additives & Preservatives


 
 

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