5 Ingredients to Avoid

April 18th, 2008 · 23 Comments

by Brett Blumenthal

Ingredients Reading ingredient labels doesn’t have to be difficult. It is pretty simple in fact. Basically, if you don’t know what the ingredient is, or if you have never heard of it, there is a good chance that it is a chemical or processed ingredient that you don’t want to ingest. In general, each ingredient should be a whole food that isn’t processed. That said it can still be a bit daunting.

Below, I’ve listed five typical ingredients that you should avoid at all costs. And if they are listed first, second or third on the ingredient list of a packaged product, you definitely want to take a pass and opt for something else.

Sugar: Refined sugars should be avoided for several reasons:
- They raise your insulin levels and as a result, can depress the immune system, weakening your ability to fight disease.
- Further, they cause weight gain and promote storage of fat.
- Lastly, refined sugars provide you with no vitamins or minerals, so in order for them to be metabolized, they draw on the body’s reserves of vitamins and minerals, depleting your body’s nutrients.

Solution: Look for foods that are naturally sweetened (fruit or honey). If you must have sugar, opt for pure cane sugar that has not been refined.

Bleached White Flour: Unbleached flour is a perfectly fine ingredient. However, if the product has bleached flour, stay away. The bleaching process takes a lot of the nutrients and fiber out of the flour. As a result, the product ends up having mostly empty calories, providing little to no nutritional value to your diet.

Solution: If choosing a wheat or grain based product, consume those that have whole grains or unbleached flour.

Partially Hydrogenated Soybean Oil / Hydrogenated Soybean Oil: Hydrogenated soybean oils are created because they have a higher melting point, which makes them attractive for baking and extends their shelf-life. Unfortunately, they aren’t attractive to you or your waste-line. These fats can cause coronary disease and may be linked to cancer.

Solution: Don’t consume products with these ingredients. Opt for those that have monounsaturated and polyunsaturated fats instead.

High Fructose Corn Syrup: In short, high-fructose corn syrup is an unnatural product that is a very, very sweet, highly processed and refined cornstarch. This manufactured substance is sweeter than and digested differently than sugar.
- The body processes it directly through the liver and is then stored as fat.
- Further, there is once again, no nutritional value, giving you only empty calories to digest.
- Lastly, this sweetener may be linked to several diseases including type 2 Diabetes.

Solution: Opt for only natural sweeteners, foods that are naturally sweet (fruit or honey) or natural herbs, such as stevia.

Aspartame/Saccharin/Sucralose/Phenylalkaline: Any artificial sweetener is bad for you. They are unnatural and are processed derivatives of food and/or chemicals that aren’t natural for us to digest. They can cause havoc on your metabolism and your energy levels. Further, there is strong evidence that these are toxic and may cause cancer, as well as other diseases.

Solution: Opt for only natural sweeteners or stevia, a natural sweet herb.

Notice, these five ingredients are all either fat or sugar related. In general, the more you can avoid bad fats and refines sugars, the better off you are. When possible, always look for natural and whole foods. If a food is packaged, there is a good chance that there might be unwanted added preservatives or ingredients that you want to avoid.

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Tags: Nutrition

23 responses so far ↓

1 imalayApele // Aug 6, 2008 at 8:46 am

Hi,

I have been reading this blog for some time now but never bothered to comment until today. Wanted to let you know that I am a fan and enjoy your work.

Thanks,
2 Jordan // Aug 20, 2008 at 12:24 pm

If we could all just do this we wouldn’t have so many health issues to begin with. People just put their health on the back burner and it shows with the increasing obesity epidemic in this country. I think I started reading labels at the age of 12, because my mom was always health conscious so she really wanted to make sure that we always ate healthy. Also the fact that we never had processed foods growing up was very helpful. My rule of thumb is if you can’t pronounce it, you shouldn’t eat it. Also, I refrain from things in packages, boxes, cans, and bottles because whole foods are never found this way.
3 ronindenver // Oct 20, 2008 at 11:30 am

Of the five ingredents listed, I consider HFCS to be the worst. It seems to be stored as belly fat and several studies verify that. Finding products that don’t contain HFCS is getting harder every day - but it can be done. It was once a cheap alternative to sugar, but with the rise in the price of corn - it is now about the same price as refined sugar. Here’s an idea - go to the web sites of the manufacturers of the products you would like to use, but don’t becasue of the HFCS - tell them that you won’t buy their product because of HFCS. I think this has a great effect. Doing just that made Morrel and Hormell offer non-salt infused pork instead of their “tenderized pork” product. Now if we can get Jenneo turkeys desalted, I would feel much better about using them too. Try the email protest - it has an positive effect.
4 Romana // Oct 22, 2008 at 5:40 am

Thanks “ronindenver” for suggesting to write to the product manufacturers. As soon as I read your comment I went on my favorite product websites and put in a complaint about their use of HCFS. How products presented as “healthy” fool you!!
Activia Yogurt’s premise is great but their use of HCFS just canceled out any true benefit you would’ve gotten from it, at least from my standpoint.

People really need to wake up!! I helped a friend go through her “health” food cabinet and she was shocked how crappy (lol) her food was.

Thanks so much Brett for enlightening us on your blog. I’m keeping your articles ! They are so helpful and informative!
5 Top 5: Misleading Nutrition Labels // Oct 30, 2008 at 4:32 am

[...] 5 Ingredients to Avoid [...]
6 VLB // Nov 1, 2008 at 6:30 pm

While I am consider HFC suspect and generally avoid when possible, you are feeding the paranoia and have not presented any real evidence/reasons why HFC is bad. Why would fructose in HFC be processed any differently in the body than fructose in an apple? Or honey (its the main sweetener)? or…? Chemically speaking fructose is fructose. Fructose is a sugar that nearly all fruits and many vegetables produce.
7 Brett // Nov 2, 2008 at 10:06 am

VLB. The jury is still out on HFCS. This blog is merely trying to highlight the fact that it is suspect and is something to avoid (hence the title). I am a believer that if something isn’t found in nature and is overly processed or has to go through multiple chemical changes to become what it is, it is best to avoid it.
8 Doctor Bob // Nov 7, 2008 at 6:36 am

While sugar and HFCS need to be eaten in sparingly because they are easy to store as body fat, it is Trans Fats that are dangerous. They are toxic to the body and have been associated with most chronic disease states. Be careful because even the labels are misleading, stating 0 trans fat, but the ingredients list partially hydrogenated oil indicating a small presence (less than 0.5 %).

Your article is incorrect and misleading by stating that the artificial sweeteners listed are toxic, dangerous, or cancer causing. This is completely undocumented by any scientific study (Aspartame if stored in heat will break down to ammonia, but you can taste this - so do not use something that tastes bad). The reason to avoid artificial sweeteners (and I do avoid them) is because they “fool” the brain and we overeat. Multiple studies show that humans and animals will overeat and gain weight if they regularly use artificial sweeteners. It is best to learn to appreciate good food. If food needs salt or sugars/sweeteners to taste good, it is probably not good quality.
9 Brett // Nov 9, 2008 at 9:24 am

Thanks Doctor Bob. I’d like to clarify, that the blog entry states that there is ’strong evidence’ that they ‘are toxic’. I am a firm believer that if something is man made, and is a chemical, that it isn’t good for our bodies. There are a lot of food companies and lobbyists that protect these products and promote them as being safe so that their companies can continue to make money off them. I STILL believe that whether or not there is ’scientific documentation’ that a chemical is or isn’t toxic…our bodies do not need these chemicals in our system.
10 yolanda // Nov 9, 2008 at 2:37 pm

I always use splenda cause I thought it was ok to use rather then table sugar. I can’t seem to lose and keep weight off/ I’m always tired and sleepy. No energy what about diet coke and coffee decaf or regular coffee?
11 Lane // Nov 9, 2008 at 2:42 pm

Since artificial sweetners are toxic and bad for you. Okay I will stop using them but what do I put in my coffee that is sweet but not high in other bad things like honey. No refined sugars I get it. Which is best to use twice a day, sugar, artificial sweetner, honey, or ????
12 Brett // Nov 9, 2008 at 3:24 pm

Lane/Yolanda, I recommend stevia, but you can also try other natural sweeteners. Personally, I think it is best to avoid any and all chemically derived sweeteners…depending on how much sugar you use, you might want to stick with sugar. Try backing off sugar slowly, lessening the amount you use little by little. Our dependency on sugar is what causes us to NEED artificial sweeteners…if we were less dependent on sugar, then we wouldn’t need to find replacements so much…

Yolanda…you might want to see your doctor or a nutritionist regarding your energy levels.
13 Allie // Nov 11, 2008 at 6:39 am

Yolanda may have an underlying medical condition, hypothryoidism or anemia for example, that is affecting her energy level. She should see a physician to rule out a potential health problem.
14 tess // Nov 11, 2008 at 7:33 pm

Hi,
Just want to be sure if EQUAL is consider bad artificial sweetener also.

Tess
15 To yolanda : // Nov 11, 2008 at 9:50 pm

hi..Im just curious if u are into loseweight program..U cannot actually get results u wanted except for changing what you eat.I found the food that will help u lose lbs w/o starving,and keeps energy high. Maybe i can help u
16 michelle_mafnas@yahoo.com // Nov 12, 2008 at 1:34 am

Michell please pass this on to all the people that you know.
17 keith // Nov 12, 2008 at 2:38 am

Brett, that is misinformation.

You said: “Thanks Doctor Bob. I’d like to clarify, that the blog entry states that there is ’strong evidence’ that they ‘are toxic’.”

There is no sound scientific evidence at all to state that artificial sweeteners are toxic.

It is perfectly fine for you to state your beliefs, that to say there is “strong evidence” on toxicity of sweeteners is fraud.
18 Brett // Nov 12, 2008 at 5:47 am

Keith and Dr. Bob and others who don’t necessarily believe Splenda or other artificial sweeteners are bad for you. I have to say, there is a ton of controversy over artificial sweeteners. Part of it is because there are lobbyists and Food Regulators who don’t want the artificial sweetener business to go out of business…here are a couple of things to read:
http://www.janethull.com/askdrhull/article.php?id=046
And if you don’t believe that Dr. Hull is onto something. Maybe you’d like to find out that Duke University has also conducted a study, exposed here:
http://www.celebritydietdoctor.com/splenda-harmful/
And if you are really interested, here is the study:
http://www.informaworld.com/smpp/content~content=a902553409~db=all~order=page

Further, if you really BELIEVE all government agencies, you can read this: http://www.cancer.gov/cancertopics/factsheet/Risk/artificial-sweeteners
In MY mind, I believe that if an agency can’t PROVE that it ISN’T toxic, then you can bet it probably is. A lot of hemming and hawing about if a rat is like a human and a human is like a rat is crap to me. If something causes cancer, or has caused cancer or MAY cause cancer…Stay away from it.
19 Kristin // Nov 12, 2008 at 6:45 am

Just wanted to say that I have been telling people for a long time how bad High Fructose Corn Syrup is, and people are finally listening, HOWEVER when I see those commercials put out by the corn farmer lobbyists promoting it, I feel like they are belittling my intelligence and the intelligence of all who eat healthy.
20 Kim // Nov 22, 2008 at 6:48 am

What about Splenda? Is it considered a bad artificial sweetner?
21 Brett // Nov 22, 2008 at 7:04 am

Kim - Splenda is an artificial sweetener. You should look for stevia, or ‘truvia’ which is a newly branded sweetener that I’ve heard includes stevia. (I haven’t tried it yet, but will soon!)
22 A New You in 2009: Resolution Roadmap - Week 2 // Dec 15, 2008 at 6:07 am

[...] 5 Ingredients to Avoid [...]
23 Al // Dec 16, 2008 at 2:54 pm

Dr.Bob,
You’re an idiot, and I used such a strong word because it’s cavalier misinformed people like you that make others sick- literally.

I hope you are not a real doctor, because unfortunately most people still look to doctors for the answers for good health- what a joke.
Use a western doctor if you want an early grave.

One does not need ‘complete documentation and scientific study[ies] to know when they are ill. It doesn’t always take a rocket scientist to figure out what is causing the symptoms you feel.
If you are waiting on the FDA to tell you what is good to eat or any other such entity, then you are a bigger fool than I first imagined. When are you going to understand that the FDA is largely controlled by politics? If you think they have your best interest at heart, then please tell me why for so many years aspartame was not approved and then almost magically was; why don’t you do the scientific research on that, and you will see the politics my friend.

I do not totally agree with everything in this article, but there are a few valid points and I personally was happy to see aspartame make the list of no-no’s, as I have gotten sick by that toxin (no scientific research told me that)
HFCS is another one, and for years Trans Fats I knew was bad from my classes in Nutrition, but I do not agree that sugar (though it is not a healthful choice) should be in the same category as aspartame, trans fats and HFCS. It is not a toxin, it is a processed food.
I also do not agree that unbleached flour is a healthful food. All white flour products are bad, but the bleached variety is worse.

…and Doctor Bob, if you think the only reason to avoid artificial sweeteners is that you get fat from then, then you need to go back to school. Fat my dear is the least of our problems, and that bears repeating, fat is the least of our problems. If fat were the only problem here then we could eliminate these evils and get on with our lives; even in the event you were to become diabetic, this too could be rectified by simply controlling our diet, but unfortunately this is just the tip of the iceberg: vision problems, breathing problems, heart problems, to name a mere few are some of the symptoms associated with aspartame poisoning; some of these symptoms mimic other diseases and some people are often misdiagnosed; worse yet are those people that baffle the doctors because they cant see anything wrong based on their textbook education.
I am not even going to address the comment about not eating smelly foods…come on. How simple can you be?

Based on the fact that scientific research relies on testing of animals (mostly rats) which by the way it caused seizures in the rats and one died, that is why it was not approved all those years, anyway, this research is based on humans who are living their lives with the very symptoms I described above. It does not get more scientific than that, but go on and wait for your research genius, you may be one of the ones who just drops dead.

Ps here’s a thought, all the athletes who are dropping dead lately are drinkers of aspartame, check the labels of sports drinks.
Don’t take this lightly people. I didn’t just waste half an hour answering this so called doctor for nothing.
Good health to all

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