The Federal government announced plans to redesign nutrition labels back in February—but the proposed changes (which would highlight the amount of added sugars and bring serving sizes more in line with the amounts that people actually eat) have yet to go into effect. Until then, it’s especially important to analyze the existing labels on your own—and one of the key sections is the ingredient list. “Labels can be very deceiving, so beware,” says Keri Glassman, R.D., a Women’s Health contributor. “Read them carefully.” These are the ingredients that nutritionists look out for the most—and almost always steer clear of.
Artificial Sweeteners
"Yes, artificial sweeteners are void of calories—but their negatives surely outweigh their ‘zero-calorie’ claim to fame. The unfortunate truth is that these processed sweeteners have been linked with an increased risk of type 2 diabetes and increased caloric intake throughout the day.Artificial sweeteners and sugar substitutes are up to 700 times sweeter than natural sugar and only make you crave more, while loading you up with chemicals." —Keri Glassman, R.D., Women’s Health contributor
"Yes, artificial sweeteners are void of calories—but their negatives surely outweigh their ‘zero-calorie’ claim to fame. The unfortunate truth is that these processed sweeteners have been linked with an increased risk of type 2 diabetes and increased caloric intake throughout the day.Artificial sweeteners and sugar substitutes are up to 700 times sweeter than natural sugar and only make you crave more, while loading you up with chemicals." —Keri Glassman, R.D., Women’s Health contributor
Carrageenan
"It’s a thickener that’s often found in dairy and milk products, and I’m not convinced on its safety yet. So until it’s proven safe, it’s something I avoid." —Brooke Alpert, M.S., R.D., founder of B Nutritious
"It’s a thickener that’s often found in dairy and milk products, and I’m not convinced on its safety yet. So until it’s proven safe, it’s something I avoid." —Brooke Alpert, M.S., R.D., founder of B Nutritious
Caramel Color
"Though the research revealing the potential carcinogenicity of caramel color was done using animals, I still think it’s better to play it safe and avoid any products with this ingredient." —Joy Bauer, M.S., R.D., the nutrition and health expert for NBC’s TODAY Show and Founder of NourishSnacks
"Though the research revealing the potential carcinogenicity of caramel color was done using animals, I still think it’s better to play it safe and avoid any products with this ingredient." —Joy Bauer, M.S., R.D., the nutrition and health expert for NBC’s TODAY Show and Founder of NourishSnacks
Trans Fats
"These are artificial unsaturated fats that are added to processed foods to increase shelf life. Unfortunately, they also increase your risk for heart disease." —Michelle Davenport, Ph.D., R.D., a Silicon Valley nutritionist
"These are artificial unsaturated fats that are added to processed foods to increase shelf life. Unfortunately, they also increase your risk for heart disease." —Michelle Davenport, Ph.D., R.D., a Silicon Valley nutritionist
Sugar
"If it’s in the first three ingredients—in any form—I won’t buy the product." —Kristin Kirkpatrick, M.S., R.D., a wellness manager at the Cleveland Clinic Wellness Institute
"If it’s in the first three ingredients—in any form—I won’t buy the product." —Kristin Kirkpatrick, M.S., R.D., a wellness manager at the Cleveland Clinic Wellness Institute
Monosodium Glutamate (MSG)
"I don’t love the very high sodium content that goes along with this ingredient." —Keri Gans, R.D., author of The Small Change Diet
"I don’t love the very high sodium content that goes along with this ingredient." —Keri Gans, R.D., author of The Small Change Diet
High-Fructose Corn Syrup
"High-fructose corn syrup (HFCS) is a good indication that the food is highly processed with lots of added sugars. HFCS is not limited to sodas and sugary drinks, so don’t be fooled! HFCS is often in many multigrain breads, muffins, ketchup, and salad dressings." —Keri Glassman, R.D., Women’s Health contributor
"High-fructose corn syrup (HFCS) is a good indication that the food is highly processed with lots of added sugars. HFCS is not limited to sodas and sugary drinks, so don’t be fooled! HFCS is often in many multigrain breads, muffins, ketchup, and salad dressings." —Keri Glassman, R.D., Women’s Health contributor
BHA/BHT- potentially carcinogenic. Natural flavors can be hidden MSG a long with many other forms of MSG such as: yeast extract and anything hydrolyzed or autolyzed, flavorings, etc.) The sodium content of MSG (refer to article) is the least of it's problems. It's neurotoxic and can cause severe reactions. I'm surprised Soy/Soybean oil isn't on this list! It's GMO, and very un-healthy, and is in everything! You want to avoid this like the plague. I also don't like sodium benzoate (preservative) because if ascorbic acid (vitamin c) such as in Sport's drinks-is present in the same ingredient list, it converts it into a carcinogenic substance, (benzene). Lastly, Canola oil is a highly processed (with chemical, Hexane) inflammatory substance which can cause health issues. Cook with organic coconut oil or organic/grass-fed real butter. Avoid margarines and fake butters-all inflammatory and extremely un-healthy.
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