Tuesday, November 6, 2007

What Not To Have In Your Pantry or Refrigerator

4 Most Harmful Ingredients in Packaged Foods
(This was an article I came across online via Readers Digest - really helpful info)

Planning a frozen dinner tonight? Think again. Ninety percent of Americans' household food budget is spent on processed foods, the majority of which are filled with additives and stripped of nutrients. Discover which common ingredients in the foods you eat pose the greatest risk to your health. Grab the broccoli with cheese sauce from the freezer, the box of instant rice pilaf from the pantry, or the hot dogs from your fridge and squint at the ingredient list's fine print. You'll likely find food additives in every one. Is this healthy? Compared to the foods our bodies were built to eat, definitely not. Processed, packaged foods have almost completely taken over the diet of Americans. In fact, nearly 90 percent of our household food budget is spent on processed foods, according to industry estimates.Unfortunately, most processed foods are laden with sweeteners, salts, artificial flavors, factory-created fats, colorings, chemicals that alter texture, and preservatives. But the trouble is not just what's been added, but what's been taken away. Processed foods are often stripped of nutrients designed by nature to protect your heart, such as soluble fiber, antioxidants, and "good" fats. Combine that with additives, and you have a recipe for disaster. Here are the big four ingredients in processed foods you should look out for.

Trans fats are in moist bakery muffins and crispy crackers, microwave popcorn and fast-food French fries, even the stick margarine you may rely on as a "heart-healthy" alternative to saturated-fat-laden butter. Once hailed as a cheap, heart-friendly replacement for butter, lard, and coconut oil, trans fats have, in recent times, been denounced by one Harvard nutrition expert as "the biggest food-processing disaster in U.S. history." Why? Research now reveals trans fats are twice as dangerous for your heart as saturated fat, and cause an estimated 30,000 to 100,000 premature heart disease deaths each year. Trans fats are worse for your heart than saturated fats because they boost your levels of "bad" LDL cholesterol and decrease "good" HDL cholesterol. That's double trouble for your arteries. And unlike saturated fats, trans fats also raise your levels of artery-clogging lipoprotein and triglycerides.Trans fats will be listed on the "Nutrition Facts" panel on food beginning in 2006. Until then, check the ingredient list for any of these words: "partially hydrogenated," "fractionated," or "hydrogenated" (fully hydrogenated fats are not a heart threat, but some trans fats are mislabeled as "hydrogenated"). The higher up the phrase "partially hydrogenated oil" is on the list of ingredients, the more trans fat the product contains.Replacing trans fats with good fats could cut your heart attack risk by a whopping 53 percent.


Choosing refined grains such as white bread, rolls, sugary low-fiber cereal, white rice, or white pasta over whole grains can boost your heart attack risk by up to 30 percent. You've got to be a savvy shopper. Don't be fooled by deceptive label claims such as "made with wheat flour" or "seven grain." Or by white-flour breads topped with a sprinkling of oats, or colored brown with molasses. Often, they're just the same old refined stuff that raises risk for high cholesterol, high blood pressure, heart attacks, insulin resistance, diabetes, and belly fat. At least seven major studies show that women and men who eat more whole grains (including dark bread, whole-grain breakfast cereals, popcorn, cooked oatmeal, brown rice, bran, and other grains like bulgur or kasha) have 20 to 30 percent less heart disease. In contrast, those who opt for refined grains have more heart attacks, insulin resistance, and high blood pressure.Read the ingredient list on packaged grain products. If the product is one of those that are best for you, the first ingredients should be whole wheat or another whole grain, such as oats. The fiber content should be at least 3 grams per serving.


Three-quarters of the sodium in our diets isn't from the saltshaker. It's hidden in processed foods, such as canned vegetables and soups, condiments like soy sauce and Worcestershire sauce, fast-food burgers (and fries, of course), and cured or preserved meats like bacon, ham, and deli turkey. Some sodium occurs naturally in unprocessed edibles, including milk, beets, celery, even some drinking water. And that's a good thing: Sodium is necessary for life. It helps regulate blood pressure, maintains the body's fluid balance, transmits nerve impulses, makes muscles -- including your heart -- contract, and keeps your senses of taste, smell, and touch working properly. You need a little every day to replace what's lost to sweat, tears, and other excretions.But what happens when you eat more salt than your body needs? Your body retains fluid simply to dilute the extra sodium in your bloodstream. This raises blood volume, forcing your heart to work harder; at the same time, it makes veins and arteries constrict. The combination raises blood pressure.Your limit should be 1,500 milligrams of sodium per day, about the amount in three-fourths of a teaspoon of salt. (Table salt, by the way, is 40 percent sodium, 60 percent chloride.) Older people should eat even less, to counteract the natural rise in blood pressure that comes with age. People over 50 should strive for 1,300 mg; those over 70 should aim for 1,200 mg.Only the "Nutrition Facts" panel on a food package will give you the real sodium count. Don't believe claims on the package front such as "sodium-free" (foods can still have 5 mg per serving); "reduced sodium" (it only means 25 percent less than usual); or "light in sodium" (half the amount you'd normally find).


Compared to traditional sweeteners, high-fructose corn syrup costs less to make, is sweeter to the taste, and mixes more easily with other ingredients. Today, we consume nearly 63 pounds of it per person per year in drinks and sweets, as well as in other products. High-fructose corn syrup is in many frozen foods. It gives bread an inviting, brown color and soft texture, so it's also in whole-wheat bread, hamburger buns, and English muffins. It is in beer, bacon, spaghetti sauce, soft drinks, and even ketchup. Research is beginning to suggest that this liquid sweetener may upset the human metabolism, raising the risk for heart disease and diabetes. Researchers say that high-fructose corn syrup's chemical structure encourages overeating. It also seems to force the liver to pump more heart-threatening triglycerides into the bloodstream. In addition, fructose may zap your body's reserves of chromium, a mineral important for healthy levels of cholesterol, insulin, and blood sugar.To spot fructose on a food label, look for the words "corn sweetener," "corn syrup," or "corn syrup solids" as well as "high-fructose corn syrup."
Something I read that stayed with me was this simple sentence - Don’t eat anything your great-great-grandmother would not recognize as food.


At Home with kim vallee said...

I agree with your assessment. Learn again the pleasures of cooking. Start with a collection of simple and rapid to make recipes. Less than 30 minutes should be your target. Limit the number of ingredients to about 7 (less than 10 for sure). Slow-cooking recipes are quite practical. Your reward will be meals that taste so much better.

Yesterday, it took me 20 minutes to my own tuna, tomato and fresh herbs sauce with penne. Several pasta sauces can be prepared in 15 minutes. I always buy premium Italian brand pasta (or made my own if I have the time). On top, freshly grate real Parmigiano Reggiano (instead of the processed stuff).

Scaloppine al limone, Grilled lemon chicken breast with couscous, Asian Shrimps are just a sample of recipes that take less than 30 minutes from the start to the plate.

Janet said...

Thanks for the detailed run down of all that bad stuff. I wish I could cook more fresh food, since it's so much more healthy and taste better than frozen food. Between work and the kids, I just don't have time to cook. I've been into Bertolli Mediterranean Style Frozen Dinners lately. They aren't like most frozen food. I'm curious to see what you think of them. There are videos of Chef Rocco DiSpirito cooking with them here. I have the inside scoop because I work with them!

Sabina said...

Thanks for the wonderful comment Kim and all that great info!!

Sabina said...

Hi Janet,

I have actually used Bertolli Frozen Meals a few times in a pinch and even served it to unexpected dinner guests. You are right it is not your typical frozen food in apperance or taste.

Sasha said...

Hey Sabina,

Have you been watching Dr. Oz on Oprah lately?
I think he is brilliant. Anyway, I just bought his new book "You staying young" and am anxious to read it.
He had some interesting things to say about chemicals in your home and how they can effect your health.
You can log onto her website if you missed it. I think you would enjoy it.
Hope you have a great day!

Sabina said...
This comment has been removed by the author.
Sabina said...

I Tivo Oprah and watch episodes I've missed when I get a chance. I love when Dr. Oz is on!! I have learned so much from him.

Have a great day too Sasha!!

Thanks for the comment!!
Sabina ~

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