First, let’s define (short and simple) some popular super food terms:

Antioxidants- Substances or nutrients in our foods which can prevent or slow down the *oxidative damage to our bodies.  When our cells use oxygen, they naturally release “free radicals” which can cause damage in our body.  Anti (against) oxidants (oxygen) help prevent and repair damage done by the free radicals.

*Oxidative Damage (stress)-  Although we need oxygen to live, high levels of it are actually toxic.  When free radicals interact with other molecules in our body it can cause damage to our genes, membranes and proteins.

Flavonoids-  We hear this term often.  Flavonoids are defensive **phytochemicals found in fruits and vegetables. There are a number of different types of flavonoids with each having a protective health effect. Over 4,000 flavonoids have been documented to have antiviral, antiallergic, antiinflammatory, antitumor and antioxidant activities.  The term flavonoids represents all of the following subclasses: Anthocyanins, Flavanols, Flavanones, Flavonols, Flavones, and Isoflavones

Phytochemicals (phytonutrients)- This is what researchers call plant chemicals that are known to provide specific health benefits.  Research suggests that phytochemicals may help slow the aging process and reduce the risk of many diseases, including cancer, heart disease, stroke, high blood pressure, cataracts, osteoporosis, and urinary tract infections. “Phyto” is a Greek word that means plant and phytochemicals are usually related to plant pigments. So, fruits and vegetables that are bright colors – yellow, orange, red, green, blue, and purple – generally contain the most phytochemicals and the most nutrients.

Apples- High in fiber (4 to 5 grams each) apples are very filling.  They are full of antioxidants and quercetin.  The quercetin may be a major reason for the old saying “an apple a day keeps the doctor away”.  It is found primarily in apples, onions, and black tea.
With only 81 calories in an average apple, they are great by themselves.  Or, you can add some healthy protein by slicing and dipping in natural peanut butter.  I like to bake them (or even microwave) with some cinnamon and chopped walnuts.

Avocados- Full of an unsaturated fat called oleic acid, avacado can lower total cholesterol and raise HDLs (the good cholesterol), and they are full of fiber and folate.  One thick slice has 81 calories, 8 fat grams and 3 grams of fiber.  Throw some in your salad (I do every day), spread it on a sandwich instead of mayo, or have some guacamole.

Beans- So versatile, and one of the most nutritious foods available that they occupy two places on the U.S. Department of Agriculture’s Food Guide Pyramid.  They are with high-protein foods such as meat, eggs, poultry and fish, and with vitamin-rich vegetables.  They are full of phytochemicals, are low in fat (except for soybeans), calories and sodium but high in complex carbohydrates (low glycemic index) and dietary fiber (can have as much as 15 grams in a cup).  They even offer modest amounts of essential fatty acids—mostly omega-6s (only soybeans have significant amounts of omega-3 fatty acids). They are also an excellent source of protein, needing only to be combined with grains such as barley or oats to provide all the amino acids necessary to make a complete protein for vegetarians who do not have other sources of protein for their meals.  They are great by themselves, in soups, chili, and  in salads

Blueberries- Packed with the most antioxidants in the berry group (because of the blue hue) and phytoflavinoids.  Blueberries are also high in potassium, fiber (3.6 grams per cup) and vitamin C.  They can lower your risk of heart disease and cancer AND they are anti-inflammatory.  Fill a bowl with berries (only 80 calories in one cup), then sprinkle the berries with your cereal for a healthy breakfast.  You can also make a smoothie with them or add them in plain yogurt.

Broccoli- Besides containing vitamin C, Vitamin K, beta-carotene and fiber, broccoli has sulforaphane and indole-3-carbinol which help protect against breast cancer.  One cup of chopped broccoli has 25  calories, 3 grams of fiber and no fat.  Just be careful not to over cook it as this can destroy the phytonutrients.  Lightly steam or microwave, sprinkle with a little lemon juice, salt and pepper.  Or make a cold broccoli salad.

Next- Cruciferous veggies, Dark Chocolate, eggs, garlic, dark leafy greens and Greek Yogurt.

Saccharin-

Artificial sweetener: Diet, no-sugar-added products, soft drinks, sweetener packets

Saccharin (also known as Sweet ’N Low and other off brands) is 350 times sweeter than sugar and is used in many diet foods and as a tabletop sugar substitute (pink packet). Many studies on animals have shown that saccharin can cause cancer of the urinary bladder. In rodent studies, saccharin has caused cancer of the uterus, ovaries, skin, blood vessels, and other organs.  And other studies have shown that saccharin increases the potency of other cancer-causing chemicals.  And  a study done by the National Cancer Institute found that the use of saccharin and cyclamate was associated with a higher incidence of bladder cancer.

Don’t do the pink stuff!

SODIUM BENZOATE, BENZOIC ACID

Preservative: Fruit juice, carbonated drinks, pickles.

This preservative is safe for most people, however can cause allergic reactions in those with sensitivities to it.

Manufacturers have used sodium benzoate and benzoic acid for a century to prevent the growth of microorganisms in acidic foods. The two occur naturally in many plants and animals.  Besides causing allergic reactions in some people, another problem occurs when sodium benzoate is used in beverages that also contain ascorbic acid (vitamin C).   These two substances, when in an acidic solution, can react together to form small amounts of benzene, a chemical that causes leukemia and other cancers.  Though the amounts of benzene that form are small,  there still is no reason for consumers to experience any risk.  So, in the early 1990s the FDA had urged companies not to use benzoate in products that also contain ascorbic acid, but in the 2000s companies were still using that combination.   A lawsuit filed in 2006 by private attorneys ultimately forced Coca-Cola, PepsiCo, and other soft-drink makers in the U.S. to reformulate affected beverages, typically fruit-flavored products.

SODIUM NITRITE, SODIUM NITRATE

Preservative, coloring, flavoring: Bacon, ham, frankfurters, luncheon meats, smoked fish, corned beef.

Imagine a GRAY hot dog or bacon.  You would assume it was rotten right?  Wrong, it would be simply be a hot dog with sodium nitrite because this is the chemical that makes cured meats red.  It is used to dry and cure.  Adding nitrite to food can lead to the formation of cancer causing chemicals called nitrosamines.  Nitrite, which actually occurs in saliva and forms from nitrate in many vegetables, can undergo the same chemical reaction in the stomach.  Now, company add ascorbic or erythorbic acid to bacon to inhibit the formation of nitrosamines.  It has greatly reduced the problem, however, nitrites and nitrates are still worth avoiding.

There have been many studies linking the consumption of cured meat and nitrite by children, pregnant women, and adults with various types of cancer.  Although those studies have not yet proven that eating nitrite in bacon, sausage, and ham causes cancer in humans- pregnant women really should avoid those products.

The meat industry justifies its use of nitrite and nitrate by claiming that it prevents the growth of bacteria that cause botulism poisoning.  That is true, however freezing and refrigeration could also do that, and the USDA has developed a safe method using lactic-acid-producing bacteria.  The use of nitrite and nitrate has decreased greatly over the decades due to refrigeration and restrictions on the amounts used.  Really though, the meat industry could do the public’s health a favor by cutting back even further. AND, since nitrite is used primarily in fatty, salty, unhealthy foods, consumers have important nutritional reasons for avoiding nitrite-preserved foods.

SULFITES (SULFUR DIOXIDE, SODIUM BISULFITE)

Preservative, bleach: Dried fruit, wine, processed potatoes.

Can cause allergies and even death in sensitive individuals.

Sulfites prevent discoloration (dried fruit, some “fresh” shrimp, and some dried, fried, or frozen potatoes) and bacterial growth (wine).  They also destroy vitamin B-1 and, most important, can cause severe reactions, especially in asthmatics. To non-sensitive individuals, sulfites are safe.  If you think you may be sensitive, avoid all forms of this additive.

Quorn- also called mycoprotein

Meat substitute: Quorn brand foods.

I used to think that meat substitutes were healthy.  Not true of all of them.  Those frozen items in your grocer’s freezer call Quorn evidently have gotten many people sick.  It should, it is made from processed mold (mycoprotein).  Apparently, although it advertises the mold to be mushroom, it isn’t- instead the mold is grown in a liquid solution in large tanks.  For most people, it is probably not a problem.  However, like other allergies, many people have gotten very sick from quorn products.  And, be aware when you order vegetarian items out at cafeterias, restaurants, etc. as they are not labeling their products.

QUININE

Flavoring: Tonic water, quinine water, bitter lemon.

Quinine is one of many products that has been poorly tested.  It actually can cure malaria but there is a slight chance that it can cause birth defects.

MSG-   Monosodium Glutamate

Flavor enhancer found in Chinese foods, salad dressings (yes, the ranch dressing and mixes that our kids love) and processed foods.  It is the sodium salt of the amino acid glutamate.

Also known as hydrolyzed vegetable protein, HVP, yeast extract, or autolyzed proteins that belong to a group of chemicals known as excitotoxins.  There are claims that these excitotoxins (which aspartame also belong) interfere with brain chemistry and have been associated with MS, fibromyalgia, brain cancers, depression, and ADHD.  MSG is often in foods that contain other chemicals like high fructose corn syrup which both are known to be addicting and therefore can be associated with obesity (particularly obesity in children).  Another claim is that it interferes with the endocrine system by affecting  levels of some  hormones.

The FDA does recognize it as “generally safe”, which means that food manufacturers can use as much of it as they like.   However safe they say it is, it is not- avoid it at all costs.

Partially Hydrogenated Vegetable Oil

It is a fat, oil, shortening that is found in: Stick margarie, crackers, fried restaurant foods, baked goods, icing, microwave popcorn.

Lets start with why is it bad- a major contributor to heart disease, stroke, and diabetes.  It increases the bad cholesterol and decreases the good.  Now…what is it…..

It starts as a vegetable oil (liquid) that is chemically made into a semi-solid shortening by reacting it with hydrogen. The process  reduces the levels of polyunsaturated oils (good oils) as it creates trans fats, which promote heart disease.  According to the CSPI (Center of Science in the Public Interest) a committee of the U.S. Food and Drug Administration (FDA) concluded in 2004 that on a gram-for-gram basis, trans fat is even more harmful than saturated fat.   The Institute of Medicine has advised consumers to consume as little trans fat as possible, ideally less than about 2 grams a day (that much might come from naturally occurring trans fat in beef and dairy products). Harvard School of Public Health researchers estimate that trans fat had been causing about 50,000 premature heart attack deaths annually, making partially hydrogenated oil one of the most harmful ingredients in the food supply.

Now that processed foods have to list the trans fat they can still get away with more than you think.  Foods labeled “Zero grams trans fat” are permitted to contain 0.5g per serving, while “no trans fat” means none at all.  We need to read labels carefully: foods labeled “0g trans” or “no trans” may still have large amounts of saturated fat.

Restaurants, which do not have to  provide nutrition information, have been slower to change.  A lot of them use partially hydrogenated oil for frying chicken, potatoes, and fish, as well as in biscuits and other baked goods.  McDonald’s, Wendy’s, KFC, Taco Bell, Ruby Tuesday, and Red Lobster are some of the large chains that have largely eliminated trans fat or soon will.  Most large chains and many smaller independent restaurants continue to fry in partially hydrogenated oil and their French fries, fried chicken, fried fish, and pot pies contain substantial amounts of trans fat.  Fortunately, the use of partially hydrogenated oil dropped by 50 percent from around 2000 to 2007.

Potassium Bromate

It is a flour improver found in white flour, bread and rolls.

This additive has long been used to increase the volume of bread and to produce bread with a fine crumb (the not-crust part of bread) structure. Most bromate rapidly breaks down to form a non harmful bromide.  However, bromate itself causes cancer in animals.  The tiny amounts of bromate that may remain in bread pose a small risk to consumers.  It  has been banned virtually worldwide except in Japan and the United States. It is rarely used in California because a cancer warning might be required on the label. In 1999, the Center for Science in the Public Interest petitioned the FDA to ban bromate. Since then, many millers and bakers have stopped using bromate.

PROPYL GALLATE

An antioxidant preservative found in vegetable oil, meat products, potato sticks, chicken soup base, and chewing gum.

Propyl gallate retards the spoilage of fats and oils and is often used with other harmful preservatives BHA and BHT, because of the synergistic effects these preservatives have. According to some studies on rats and mice it was suggested but not proved that this preservative might cause cancer.  JUST REMEMBER, IF IT CAN STAY ON THE SHELF WITHOUT SPOILING FOR MONTHS EVEN YEARS- IT IS NOT GOOD FOR YOU!

INVERT SUGAR-

Sweetener found in candy, soft drinks and many other foods.

It is a combination of dextrose and fructose. It is sweeter than sugar and more easily absorbed.   Basically, empty calories where too much can cause problems such as obesity, diabetes, tooth decay,  etc.

LACTITOL

Sweetener found in candy, chocolates, baked goods, ice cream, and other sugar-free foods.

Lactitol is a sugar alcohol, also called a polyol made from lactose, or milk sugar. Like other sugar alcohols, lactitol is not absorbed well by the body (which means it has fewer calories per gram than table sugar) and does not promote tooth decay. Although, large amounts may cause loose stools or diarrhea.

MALTITOL

Sweetener found in candy, chocolates, jams, and other sugar-free foods.

Maltitol is another sugar alcohol, also called a polyol. It is made by hydrogenating maltose, which is obtained from corn syrup. Like the other sugar alcohols, it is not absorbed well by the body, and large amounts can have a laxative effect.

MSG- Monosodium Glutamate.  This will take a while….I might put it under p for poison- the slow poison of America as some call it.

 http://www.cspinet.org/reports/chemcuisine.htm

E is for…..nothing really

F is for Fructose-  Fructose a sugar is not harmful in small doses.  However, larger amounts can raise the triglyceride levels which can cause heart disease.

G is for Gums- Used as thickening agents and stabilizers in beverages, ice cream, salad dressings, dough, candy, drink mixes.

Gums are actually derived from natural sources but poorly tested.  However, they seem to be safe.  Gums are not absorbed by the body.  So, use caution.

H is for Heptyl Paraben

Preservative: Beer, non-carbonated soft drinks.

Heptyl paraben is a preservative. Studies suggest that this rarely used additive chemical is safe, but it, like other additives in alcoholic beverages, has never been tested in the presence of alcohol (such as in animals weakened by long-term consumption of alcohol).

And for High Fructose Corn Syrup (HFCS)

Sweetener found in soft drinks, and many processed foods

Who hasn’t heard about this evil villain lately?  Our consumption of this sweet syrupy liquid has soared since 1980.  It is cheaper and easier for some companies than sugar.  It is still has dangerous as sugar when consumed in excess.  Too much sugar can lead to obesity, diabetes, and many other ailments and disease.  HFCS starts out as cornstarch and then is broken down with the use of enzymes or acids into its glucose and fructose forms.   

HYDROLYZED VEGETABLE PROTEIN (HVP)

Flavor enhancer: Instant soups, frankfurters, sauce mixes, beef stew.

HVP consists of vegetable (usually soybean) protein that has been chemically broken down to the amino acids of which it is composed. HVP is used to bring out the natural flavor of food (and, perhaps, to enable companies to use less real food). It contains MSG and may cause adverse reactions in sensitive individuals.

CARMINE- cochineal extract, cochinaeal, crimson lake, and natural red 4- really only harmful to those who are allergic.

Artificial coloring- foods such as ice cream, yogurt, candy, etc. that are a shade of red or red.

Cochineal extract is a coloring obtained from the cochineal insect . Carmine is a more purified coloring made from cochineal, but in both cases, carminic acid actually provides the color.  These colorings are used as a food dye found in candy, yogurt, ice cream that are red or a shade of red such as pink and purple and as well as in drugs and cosmetics.  They appear to be safe, except a small percentage of consumers suffer allergic reactions ranging from hives to life-threatening anaphylactic shock. I highlight this one as my daughter is allergic to cosmetics with this in it and suffers from hives.  As a food dye it has been known to cause severe allergic reactions and anaphylactic shock in some people.  And unfortunatel,y many have to suffer several reactions before identifying the cause. Furthermore, sadly for vegans, vegetarians and anyone who wants to avoid animal products,  the FDA rejected CSPI’s request for labels to disclose that carmine is extracted from insects.

CASEIN, Caseinoen, and SODIUM CASEINATE- really only a threat to those who are allergic

Thickening, binding,  and whitening agent: Ice cream, ice milk, sherbet, coffee creamers.

Casein, the principal protein in milk, is a nutritious protein containing adequate amounts of all the essential amino acids. People who are allergic to casein should read food labels carefully, because the additive is used in some “non-dairy” and “vegetarian” foods.

CYCLAMATE (illegal in the United States)

Artificial sweetener: Diet foods.

This controversial high-potency sweetener founded in 1937 and 30-50 times sweeter than sugar was used in the United States in diet foods until 1970, at which time it was banned. Animal studies indicated that it causes cancer. Now, based on animal studies, it (or a byproduct) is believed not to cause cancer directly, but to increase the potency of other carcinogens and to harm the testes.  It is often used with other artificial sweeteners, especially saccharin.  Apparently, the mixture of 10 parts cyclamate to 1 part saccharin is common and hides the tastes of the bitter sweeteners.

DIACETYL

Butter flavoring agent.

Diacetyl is a natural byproduct of fermentation and therefore occurs naturally in beer and wine.  However it is also one of the many chemicals that gives butter its characteristic flavor.  Extra diacetyl is added to prolong unsalted butter’s shelf life.  Much higher levels have been used in butter-flavored popcorn, margarine, and butter-flavored cooking oils and sprays. The low levels are considered safe, but workers in factories that produce microwave popcorn learned the hard way that long-term exposure to diacetyl causes obstructive lung disease, which is potentially fatal. Following widespread publicity around 2005 to 2007 and several lawsuits persuaded most major American food manufacturers to protect their workers (and restaurant cooks) by switching to safer ingredients.  Note on Oriville Redenbacher’s popcorn it even says – NO DIACETYL ADDED

A is for Artificial colorings

(remember avoid all if possible, but especially, Blue 2, Green 3, Orange B- found in sausage, Red 3, Yellow 5 and 6)

A is for ACESULFAME-K

This is an artificial sweetener usually found in baked goods, gelatins, diet sodas, and chewing gum.  It is about 200 times sweeter than sugar and according to the CSPI (Center for Science in the Public Interest) it is best to avoid it.  There have been some cases linking it to a cause of certain cancers.

A is for Aspartame (also called Equal and Nutrasweet)

This is also an artificial sweetener found in “diet” foods such as soft drinks, gelatin desserts, frozen desserts, etc.  It is a chemical combination of two amino acids and methanol.  There has been much controversy regarding it’s safety.  After researching the studies I believe that over long periods of time (lifetime) it can increase the risk of cancer.  Therefore, children should avoid foods and beverages sweetened with it.

B is for BHA and BHT

BUTYLATED HYDROXYANISOLE (BHA)- A common preservative it has been “generally recognized as safe” (GRAS) by the FDA (Food and Drug Administration), but it is still “reasonably anticipated to be a human carcinogen.”  BHA is a chemical antioxidant that retards rancidity in fats, oils and oil-containing foods basically preventing spoilage.  According to many studies it messes with the endocrine system.  The FDA still permits it to be used in hundreds of foods such as butter, vegetable oils, potato chips, snack foods, cereals, chewing gum, baked goods, sweets, beer sausage, poultry, meat products, and many more.  It is also found in food packaging, lipsticks, glosses, eye shadows, mascaras, and facial creams.  YIKES! 

BUTYLATED HYDROXYTOLUENE (BHT)- Very similar to BHT it is another unnecessary chemical preservative that retards rancidity in oils.

Is it worth it to eat foods with artificial coloring and additives? They may make  food pretty and able to last “forever” but if we continue to eat them we will not last.

FOOD COLORINGS- Artificial colors can be found in items such as jello, candy, popsicles, medications, sodas, and even some farmed salmon.  Anytime you see the words “color added,” “artificial color added,” “U.S.-certified color added,” or “FD&C Red No. 3″ (or green or blue or yellow followed by any number) steer clear.  The dangers are in the chemicals used to make the color.  They harm our DNA which can then injure the immune system, accelerate aging, and increase the risk of cancer.  Many believe food colorings affect children’s behavior as well.  It’s not worth it, this another great reason to eat as many whole foods as possible.

Some safe and natural food colorings are usually plant derived such as the most common, annatto.  It is made from the reddish seed of a tropical tree.  Also, the red pigment from beets are used as well as green from chlorella (freshwater algae) and carotene from carrots.

 NEXT- Artificial Preservatives.  This may take a while.

A raw diet is a diet that consists of eating raw or living foods.  Raw foods haven’t been cooked, microwaved, processed, chemically treated with pesticides or herbicides, irradiated or genetically engineered.  Basically it is a diet rich in fresh fruits and vegetables, nuts, seeds, some grains that have to be soaked and sprouted  and herbs.  It is a very difficult diet to follow, however, according to much research it is a very healthy one because raw foods are loaded with vital nutrients, enzymes and have a high water content.  Cooking foods over 116 degrees destroys the enzymes which are the proteins in foods that aid in digestion and metabolism. 

Raw vs. Living- Many people use these words interchangeably, however, living foods often contain greater amounts of nutrients gained through processes such as soaking, sprouting, and culturing.  These processes can create more foods to enjoy such as milks, cheeses, and yogurts. 

It all sounds great- all of the nutrients helping in disease prevention, weight loss, beautiful skin, increased energy- but how many people who are craving a cracker actually have the time to soak and sprout some seeds to make a batter that dehydrates for 12 hours?  Is that a run on sentence?  It is a good comparison to the diet.