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What are the worst ingredients in food today? Are there certain ingredients you should avoid at all costs? This guide details the top 5 worst food preservatives in processed food. All of these ingredients are red flags if you see them on the label, and should be avoided if you can!I recently got a question from a reader about what not to eat. She said, "Are there any foods that you'd say we should never eat, that are totally off limits?"
That got me thinking. In general, I don't advocate cutting out entire food groups or foods altogether.
Instead, I like to promote the 80/20 rule or "everything in moderation." I think you can pretty much find a healthier version of just about anything (e.g. 88% dark chocolate instead of milk chocolate, sprouted grain bread instead of white bread, whole wheat pasta or lentil flour pasta instead of white pasta, etc.)
I don't believe in diets, and I don't believe that entire food groups (e.g. gluten, dairy) are harmful unless you have an allergy or major intolerance to those foods.
But, after I received this question I realized while I don't advocate for cutting out entire food groups, there are certain ingredients in processed/packaged foods that I try to avoid at all costs. These ingredients are largely food preservatives or stabilizers, meant to extend the shelf life of processed foods.
Are food preservatives bad?
Think of it this way: should bread be able to sit on the counter for a month without getting moldy? Probably not. Why is some bread able to do that? Because of food preservatives!
Processed ingredients and preservatives like trans fats, high-fructose corn syrup (HFCS), monosodium glutamate (MSG), artificial colors and flavors, nitrates/nitrites and BHT to name a few really just should not be in our food supply. Their only purpose is to either extend the shelf life of foods by preventing the growth of bacteria and mold, or by preventing certain fats from becoming rancid.
While preservatives added to food are approved by the FDA, that doesn't mean that they're always safe to eat on a regular basis. And if a food does contain preservatives, it is likely more processed and less nutritious than the real whole foods that you'd find around the perimeter of the grocery store.
So food preservatives are bad for two reasons: they introduce chemical-like substances into your daily food supply, and they are added to foods that are already too processed, refined or sugary to begin with, making an unhealthy food even more unhealthy for you.
Most of what we eat is not "real food." It has become so processed, it is more of a food-like substance. Look at pretty much any processed food and you'll find dozens of ingredients, many of which you probably won't recognize. While I definitely don't advocate cutting out all packaged foods altogether, there are some ingredients I absolutely avoid if I see them on the label.
What are some examples of food preservatives?
Here are the top 5 food preservatives to avoid in processed food
#1 | Sodium Nitrite and Sodium Nitrate- What it is: These two chemicals are used to preserve meat and also give it a nice, vibrant color
- Why it's bad: When added to meat (which has amino acids), which is then cooked, these nitrates convert to nitrosamines, which are associated with an increased risk of certain cancers. This conversion usually happens at high temperatures, and the presence of amino acids is necessary as well for the conversion to occur (which is why it's problematic when nitrates are in meat). In a 2007 analysis, The World Cancer Research Fund revealed that eating 1.8 ounces of processed meat every day increases your cancer risk by 20%.
- It's found in: Bacon, ham, salami, corned beef, hot dogs, pate, pickled pig's feet, canned meat, smoked salmon, dried fish, jerky, lunch meat, cured meats and other processed meats.
- What it is: These are two preservatives used to extend shelf life and keep foods from becoming rancid.
- Why it's bad: Both of these preservatives have been deemed potentially carcinogenic to humans and the State of California has listed them as a known carcinogen. They can also mess with your hormones.
- It's found in: Cereals, packaging materials, sausage, hot dogs, gum, chips, beer, butter, vegetable oils, shortening, candy, jello, cosmetics.
#3 | Potassium Bromate (other names it goes by: bromic acid, potassium salt, bromated flour, "enriched flour")
These 5 ingredients below are not food preservatives, but they are equally bad and should also be avoided. #1 | Artificial Food Coloring / Food Dyes #2 | Artificial Sweeteners (other names it goes by: Aspartame, Equal, Sucralose, Splenda, Saccharin, Sweet N Low, NutraSweet) #4 | rBGH and rBST #5 | Artificial Flavors (Recombinant Bovine Growth Hormone (rBGH), Recombinant bovine somatotropin (rBST)) (other names it goes by: Blue 1 and 2 - E133, green 3, red 3, red 40 and yellow 6 - E110, yellow tartrazine - E102)#5 | Trans Fat or Hydrogenated Vegetable Oil (other names it goes by: shortening, partially hydrogenated [soy, palm, corn, etc.] oil).
What other ingredients should you avoid in processed food?
#3 | MSG - Monosodium Glutamate (other names it goes by: Yeast Extract, Hydrolyzed Vegetable Protein, Hydrolyzed Plant Protein, Vegetable Protein Extract, Glutamate, Glutamic Acid, Sodium Caseinate, Textured Protein, Soy Protein Isolate, Barley Malt, Calcium Caseinate and Malt Extract)
What are natural food preservatives?
Believe it or not, there are actually more natural ways to preserve food. They won't preserve food as long as some of the chemicals listed above, but that's probably a good thing!
Some of my favorite natural preservatives are: salt, alcohol and vinegar. Some of the easiest natural ways to preserve food include: freezing it, pickling it in vinegar, or fermenting it using alcohol!
Final Thoughts: What foods should you eat?
Stick to whole foods: the perimeter of the grocery store! Only buy packaged foods where: 1) you can pronounce all of the ingredients on the label (e.g. nut butter should just have nuts and salt listed, nothing else) and 2) none of the ingredients on this list are listed on the label!
I hope this list helps you navigate those confusing grocery store aisles, and help you find the healthiest food for you and your family!
