When you browse packaged foods at the grocery store, you probably compare nutritional values to find the best option. Looking for items that meet your caloric needs, support your weight goals and provide valuable nutrients is a smart way to narrow down the thousands of options available on store shelves. However, most people don’t spend much time looking at the ingredient list. This section listed under nutritional value gives more information about the pros and cons of a product than you might think.
Packaged foods are convenient, tasty and contain valuable nutrients. To achieve these flavors, bright colors, and extended shelf life, manufacturers often use questionable ingredients. Minimally processed, whole foods help you avoid many additives often found in packaged options. However, when opting for packaged foods, it’s important to know which ingredients to watch out for. Here are 10 ingredients commonly found on nutrition labels that should raise a red flag. And to find out more about what you should eat, check out these 30 Healthiest Foods to Eat Every Day.
High Fructose Corn Syrup

From sodas and juices to canned fruits, cereals and dairy products, high fructose corn syrup (HFCS) is a common ingredient in packaged foods and beverages. Over the past few decades, HFCS has become a common ingredient as manufacturers look for less expensive ways to sweeten their products. This ingredient is less expensive than sugar, but offers a similar sweet taste and can contribute to the texture and moisture retention of foods. However, research suggests that HFCS may increase the risk of metabolic dysregulation and obesity. Not to mention, HFCS is a source of empty calories that not only contribute to weight, but can also negatively impact dental health.
THE American Heart Association advises limiting added sugars, including HFCS, to less than 25 grams per day for women and 36 grams per day for men. Reading nutrition labels carefully can help you avoid this problem ingredient.
Sodium Nitrite


You’ll most often find sodium nitrite in deli meat products, such as barbecue meat, cured meats, and jerky. This preservative helps maintain the natural color of meat, but it carries potential health risks. Research suggests that sodium nitrite found in processed meats may produce carcinogenic compounds, increasing the risk of cancer.
Fortunately, many brands now offer nitrate-free deli meats. Comparing ingredient lists can help you find those healthier options, and a little extra effort can make a big difference in improving the quality of your grocery cart.
Red n°3


Extensive research has raised concerns about the safety of food coloring, and Red No. 3 is no exception. Manufacturers add these food colors to foods and drinks to create a more appealing color, especially in children’s products. Although bright colors make some options very popular, they can be harmful to your health at the same time. In one studyrats exposed to Red No. 3 developed a higher incidence of thyroid tumors. Regulators also forbidden this dye in cosmetic products due to its potentially carcinogenic effects in animals.
With such risks, avoid Red No. 3 and limit your consumption of food colorings and artificial colors.
Titanium dioxide


Although its use in food is banned in Europe, titanium dioxide is still found in many popular products in the United States. This ingredient is commonly used in white-colored manufactured foods, such as coffee creamers, gums, icings, and puddings.
Research suggests that titanium dioxide can build up in the body, leading to DNA and chromosome damage. The FDA has not independently reviewed the safety of titanium dioxide since its approval in the 1960s, but is currently evaluating whether to do so. revoke its use in food. Until a decision is made, it is best to avoid this ingredient when possible.
Tertiary butylhydroquinone


TBHQ, or tertiary butylhydroquinone, is a food additive commonly used as a preservative, often alongside other controversial ingredients. The Center for Science in the Public Interest (CSPI) recommends avoiding TBHQ, citing research this linked it to a higher incidence of tumors in rats. This additive frequently appears in snack foods, cereals, and crackers, including many products aimed at children. Despite its widespread use, growing concerns about its potential health risks have subjected TBHQ to increased scrutiny.
BHA and BHT


Butylated hydroxyanisole (BHA) and butylated hydroxytoluene (BHT) are preservatives commonly used in processed foods like crackers and cereals. These additives help prevent fats in foods from going rancid. Although the FDA considers BHA and BHT safe within specified limits, animal studies indicate that BHA may increase the risk of cancer in humans. Other research suggests that BHA and BHT may disrupt sex hormones. Because of these concerns, many manufacturers are turning to vitamin E as a safer, less controversial alternative.
Aspartame


Aspartame, one of the most commonly used artificial sweeteners, is found in soda, energy drinks, gum, and many low-sugar products. Although some people report mild side effects like headache and dizziness, research suggests it may pose more serious risks. Studies have linked aspartame to potential problems such as diabetes, obesity, glucose and insulin intolerance, and changes in the gut microbiota.
Over the decades, there has been a lot of conflicting research regarding the carcinogenic properties of aspartame, which is reason enough to limit this ingredient.
Potassium bromate


Potassium bromate is commonly found in flour and prepared bread products. Bakers traditionally use it to increase the volume of bread and create a desirable crumb texture. While most bromates break down quickly into harmless bromide during cooking, bromate itself has been shown to cause cancer in animals. Although residual bromate in bread poses only a low risk to consumers, its use has been banned in most countries around the world.
Although many millers and food manufacturers have removed potassium bromate from their processes, it is still important to check the ingredient list and avoid products that contain it. Even small residual quantities pose unnecessary risks.
Acesulfame Potassium


Acesulfame potassium (Ace-K), a no-calorie sweetener, is commonly found in diet drinks, as well as low-sugar gum and candies. Although you will find conflicting research and opinions on this ingredient, some research indicates that it may pose health risks with a study note that Ace-K may affect cognitive function. When the first security test was performed on Ace-K in the 1970s, data suggested that it may be carcinogenic in rats. However, these tests were found to be flawed.
Out of an abundance of caution, it is wise to limit your consumption of products containing this artificial sweetener.
Caramel coloring


Commonly found in sodas, baked goods and cooked meats, caramel coloring can pose worrying health risks. When caramel coloring is produced using ammonia, it can form 4-methylimidazole, a compound that studies link to lung cancer and leukemia in mice and rats
The amount of caramel color one can consume in sauces, such as soy sauce and Worcestershire sauce, is probably minimal. However, those who drink soda daily are likely consuming a more concerning amount.
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