Green Calgary

Food Additives to Avoid

Reader Question

Hello Ashley,

I know you’ve written a great deal on eating a more sustainable diet but in the age of convenience foods, with organic grab-and-go foods almost as readily available as their conventional counterparts, I am dismayed by what I read on labels. Even though I have a science background I am baffled by the chemical compounds found in foods these days. It is nearly impossible to know if these chemicals are benign or if they are detrimental to human health, particularly when consumed by children. In an attempt to simplify things, I wonder if you have any advice on food additives to avoid?

Thank you,

Michel

Ashley's Answer

Dear Michel,

I am not a dietitian but I do eat three meals a day, which, I contend, gives me some expertise on the subject. Like you, I have noticed a seismic shift in what makes up many packaged foods, even foods that I grew up eating. Take Breyer’s Ice Cream for instance. This Breyer’s commercial from around 1984 makes a mockery of the competition’s ice cream, reading off such ingredients as Polysorbate 80, Sodium Phosphate, and locust beans from their packaging. Breyer’s strawberry ice cream, in comparison, had only four ingredients – cream, milk, sugar and strawberries. Their recommendation was for the consumer to read the label to avoid these “unnatural” ingredients. Now fast-forward 25 years. Breyer’s Strawberry & Cream Light Ice Cream now has 19 ingredients, including Polysorbate 80, Sodium Benzoate, Mono and Diglycerides, to name a few. Surprised?

This story has been repeated thousands of times over, as companies substitute real food for those that are cheaper, ad bulk, and, ultimately, increase profits. The strategy is simple: start with a product to get people hooked, preferably at a young age, then slowly substitute cheaper, often synthetic, ingredients hoping they don’t notice. And oh yeah, slap “new and improved” on the front of the package; this keeps people coming back for more.

This situation is particularly prevalent with the big multi-billion dollar food conglomerates that spend billions each year on advertising. This is perhaps why Michael Pollan, in his newest book Food Rules: An Eater’s Manual, suggests to “avoid foods you see advertised on television”. Other recommendations include: “Avoid food products containing ingredients that a third‐grader cannot pronounce; don’t eat anything your great‐grandmother wouldn’t recognize as food; avoid food products containing ingredients that no ordinary human would keep in the pantry; and avoid food products that have more than 5 ingredients.” The full list of straightforward, no guff recommendations can be read here.

Now, if you’re looking for a more specific list I would encourage you to have a look at this great dirty dozen food additive list compiled by Holistic Health Counselor, Kelly Scotti. Listed, in no particular order, are (1) Artificial Sweeteners (2) Refined Sugar (3) Monosodium Glutamate (MSG) (4) Artificial Colours (including Blue #1 & 2, Citrus Red #1 & 2, Green #3, Red #3 & 40, Yellow #5 (a.k.a. Tartrazine) & 6)  (5) BHA & BHT (used to block oil rancidity) (6) Sodium Nitrate and Nitrite (common in bacon, corned beef, ham, lunch meats and sausage) (7) Caffeine (8) Olestra (aka Olean) (9) Brominated vegetable oil (BVO) (10) Partially Hydrogenated Vegetable Oil (11) Pesticides (12) Genetically Modified Organisms (GMOs).  The article provides an educational overview of the health implications associated with each of the aforementioned additives and where they are most often found.

As perplexing as this list may seem, when combined with the common sense approach offered in Michael Pollan’s Food Rules, it doesn’t take long to figure out what you should be eating and feeding your family. With these resources in hand you will find yourself straying farther and farther away from the big box grocers because, quite honestly, despite the fact that the average grocery store has more than 54,000 food items, most are coming from a handful of companies that have become experts at rearranging an even smaller proportion of ingredients – mainly from corn, wheat, canola, soy, and sugar.

At first blush this may seem discouraging but there is an upside. Venturing outside the big box grocery store is where the fun starts. It is where the best tasting, freshest, fairest, and most humanely raised food can be found. It’s where you can support real farmers growing real food. So whether you’re shopping at the ever-growing number of local farmers’ markets or at a locally owned natural food store or, better yet, supporting a farmer directly through community supported agriculture (CSA), these are the places where people reengage with real food. You’ll eat better and feel better.

Finally, the absolute best food you’ll eat is the stuff you grow yourself. Plant a garden, if only a small one. If you live in a condo, plant some lettuce, kale and herbs in a few pots. There is nothing, absolutely nothing, more satisfying or better for you than growing your own food. It’s also a tremendous experience for kids and a lesson on what “real food” looks and tastes like. It doesn’t get better than that!

Best of luck,

Ashley

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