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INGREDIENTS TO AVOID
Another consideration of healthy eating is learning what ingredients to avoid. Due to economic reasons, the goodness of much of our food as been refined and milled out - replaced with, at best, non-nutritional stuff; at worse, detrimental additives. Unfortunately, many factory-made foods have made unhealthy, altered food products and chemical additives such as white sugar, high fructose corn syrup, trans fat, salt, MSG, and many others, a significant part of our diet. We have to pay particular attention to what we put into our bodies.
When you eat refined foods instead of whole foods, your body senses that it isn't assimilating all the nutrients it needs. Subsequently, your body trys to compensate for this deficiency by signaling you to overeat. With all the illnesses and diseases we are subjected to, our immune system is the most critical aspect of our health. Feed your immune system with whole foods.
The average American consumes 150 pounds of sugar a year compared to the 12 pounds consumed in the early 1800s. That is equal to 52 teaspoonfuls of added sugars per person per day. Becoming obese is just one of the many side-effects of consuming too many carbohydrates in the form of sugar. Sugar adversely effects the body’s immune system, cardiovascular system, and blood pressure; it contributes to kidney stones and failure, learning disabilities, diverticulosis, irritable bowel syndrome, depression, candida, anxiety, hyperactivity in children, dental cavities, adult-onset diabetes, atherosclerosis, and countless others.
High-fructose corn syrup (HFCS) is a sweet syrupy liquid which is cheaper and easier for many companies to use than sugar. HFCS has been blamed by many experts for the obesity epidemic, because rates of obesity have climbed right along with HFCS consumption. Although technically, HFCS isn't any more harmful than sugar - we’re still consuming way too much of both.
HFCS, on average, is about half fructose and half glucose — exactly the same as ordinary table sugar (sucrose). When sugar was used in soft drinks, much of it was broken down to glucose and fructose right in the bottle. If the big soda companies weren’t using HFCS, they’d be using regular sugar, and the extra cost would only be a couple of cents per can. The average American drinks an estimated 57 gallons of soft drinks each year. Each can of soda has about 10 teaspoons of sugar or HFCS, 150 calories, 30 to 55 mg of caffeine, and is loaded with artificial food colorings, additives, preservatives and sulphites.
It is not a "natural" ingredient. Cadbury-Schweppes announced that it would stop marketing its lemon-lime 7UP soda - which contains high-fructose corn syrup - as "All Natural," after consumer watchdog Center for Science in the Public Interest (CSPI) threatened a lawsuit. "All Natural" staus excludes factory-manufactured sweetener high-fructose corn syrup, the CSPI said.
Corn syrup, which consists mostly of dextrose, is a sweet, thick liquid made by treating cornstarch with acids or enzymes. It may be dried and used as corn syrup solids in coffee whiteners and other dry products. Corn syrup contains no nutritional value other than empty calories and promotes tooth decay.
Many European countries have either banned hydrogenated and partially hydrogenated oils altogether or have instituted future dates for elimination of their use in foods. These government actions concerning the trans fatty acids (hydrogenated and partially hydrogenated oils) is in response to studies that their consumption to the development of diabetes, cancer and cardiovascular disease (even low levels of trans fats in the diet — a mere 1-2% of calories per day — were linked to a substantially increased risk of heart disease). Several large studies indicate a strong link between shortened life and consumption of high amounts of trans-fat.
The “trans” in trans fatty acids refers to the biochemical configuration of the fat molecule. Since trans-fats don't occur in nature, our bodies don't know how to deal with them effectively and they act as poisons to crucial cellular reactions. Trans-fats are legion with biologic ill-effects. Trans-fats block the normal conversion of cholesterol in the liver. They increase LDL cholesterol to levels similar to those produced by saturated fatty acids, but they also decrease the desirable HDL cholesterol levels. The net effect of trans fats is double that of saturated fatty acids.
The transgressions continue: They raise blood levels of triglycerides and lipoprotein, which raise cardiovascular risk; raise blood levels of C-reactive protein (markers of bodywide inflammation and cellular dysfunction; and linked to heart and blood vessel disease. Trans fats can interfere with the metabolism of essential fatty acids; the synthesis of healthful omega-3 fatty acids; and the balance of prostaglandins, disrupting protection against blood clots. High intakes of trans fats may cause insulin resistance, a marker of type 2 diabetes. Hydrogenation results in a residue of toxic metals, usually nickel and aluminum, which are left behind in the finished product. These metals are used as catalysts in the reaction, but they accumulate in our cells and nervous system where they poison enzyme systems and alter cellular functions, endangering health and causing a wide variety of problems.
The low levels of trans fats in meats and dairy products result from hydrogenation by microbes in the gut of ruminant animals (cows, sheep and goats). Be aware that small amounts of trans fats are formed when vegetable oils are refined at high temperatures. Any 'food that lists hydrogenated" or "partially hydrogenated" on the label contains trans-fats and should be avoided. Avoid products containing cottonseed oil. Cotton is not considered a food crop and is heavily sprayed with highly toxic pesticides — some of which wind up in the oil. Do not fry or sauté with "polyunsaturated" light oils such as safflower, sunflower or corn oils. They oxidize readily into damaging free radicals at high temperatures.
Surprisingly, "cold-pressed" or "expeller-pressed" oils available at health food stores are no guarantee of quality. Expeller-pressing still generates temperatures up to 200°F (93.3°C), and most of these oils are then refined and deodorized using basically the same nutrient-destroying process used in commercial 'grocery store' oils. The main difference is that they don't use chemical solvents to extract the oil from the seeds or add preservatives or defoamer.
John Finnegan (with Udo Erasmus, authors of "The Facts About Fats and Fats that Heal, Fats that Kill") mentions two reputable certifying agencies: FVO (Farm Verified Organic), and OCIA (Organic Crop Improvement Association). He reports that only two companies meet his criteria for production of healthful oils: Omega Nutrition in Ferndale, WA (phone 1-800 661 3529), and Flora, Inc. in Lynden, WA (phone 1-800 446 2110 or (360) 354 2110). He also contacted one of the most well known producers of 'health food' oils in the nation, but they declined to discuss their oil processing methods and refused to allow him to visit their facilities.
When properly processed, organic flaxseed oil has the highest concentration of omega-3 fatty acids. Use butter instead of margarine or shortening in cooking. Although butter has some problems too, such as residual hormones and pesticides, but it is a whole food. Whole foods have fat-mobilizing nutrients to take care of their own fats if eaten in moderation. An even better alternative is organic ghee, or clarified butter. They have good aroma and will not burn, smoke or develop toxic compounds when heated.
The battle between butter and margarine has raged for decades. The reason why we call margarine “plastic butter” is because a hydrogenated fat molecule from margarine inspected under a microscope looks the same as a plastic molecule. When margarine was first introduced to the marketplace, it was loaded with trans fats. Hydrogenation became popular in the U.S. because this type of oil doesn't spoil or become rancid as readily as regular oil and therefore has a longer shelf life. You can leave a cube of fully saturated (hydrogenated) margarine sitting out for years and moulds, insects or rodents will not touch it. Margarine is a "non-food!"
Because the fats in margarine are partially hydrogenated (i.e., not fully saturated), the manufacturers can claim it is "polyunsaturated" and market it to us as a healthy food. We now know that the partly hydrogenated fatty acids in margarine and many processed foods are harmful to health — more harmful, in fact, than the saturated fat in butter - it is more responsible for arteriosclerosis and myocardial infarction than saturated fatty acids.
Levels of trans fatty acids in margarines have declined as softer margarines have become popular. Modern margarine can be made from any of a wide variety of animal or vegetable fats, and is often mixed with skimmed milk, salt, and emulsifiers. Three main types of margarine: 1) Hard, generally uncolored margarine for cooking or baking. Shortening); 2) "Traditional" margarines for such uses as spreading on toast, which contain saturated fats are mostly made from vegetable oils; 3) Margarines high in mono- or poly (partially)- unsaturated fats, which are made from safflower, sunflower, soybean, cottonseed, or olive oil, and which were said to be healthier than butter or other types of margarine. In recent years, food manufacturers removed the trans fat, but they are`still partially hydrogenated.
Manufacturers have created non-hydrogenated margarine, which is now widely available. Non-hydrogenated margarine contains no trans fat, and it's softer than the first-generation margarine stick. If you're going to eat margarine, CHOOSE SOFT MARGARINE. Here are some brands of "cholesterol-lowering" spread: * Becel * Benecol * Blue Bonnet Soft Spread * Canola Harvest Non-Hydrogenated * I Can't Believe It's Not Butter * Promise * Smart Balance Light
Lard refers to pig fat in both its rendered and unrendered forms. Lard was commonly used in many cuisines as a cooking fat or shortening, or as a spread similar to butter. Its use in contemporary cuisine has diminished because of health concerns posed by its saturated fat content. Shortening is a semi-solid fat used in food preparation, especially baked goods, and is so called because it promotes a "short" or crumbly texture (as in shortbread). Shortening is 100% fat, compared to about 80% for butter and margarine. Although made from oil, shortening has been chemically transformed into a solid state through hydrogenation (see FATS AND OILS), a process that creates TRANS FATTY ACIDS and converts the mixture into a saturated fat, thereby destroying any polyunsaturate benefits.
MSG (mono sodium glutamate) is a prevalent additive. It's in so many food products. Many items that don't have MSG listed often have something called Hydrolyzed Vegetable Protein, which is just another name for Monosodium Glutamate. Food manufacturers hide MSG under many different names in order to fool those who catch on. It is not a "meat tenderizer". It is not a "preservative". It is an uneccessary additive. Many ask, "If MSG isn't harmful, why is it hidden?" The problem is that MSG is a food industry opiate. It's an insiduous way to keep consumers craving their food.
The food industry is focusing on the "fifth" taste sense they call umami. MSG tricks your tongue into making you think a certain food is high in protein and thus nutritious. Free glutamic acid is detected by the taste buds as a simple way to signal the presence of protein in a food, just as there are fat receptors to detect fats and receptors that sense carbohydrate or sweet flavors.
MSG stimulates the pancreas to produce insulin - blood sugar drops because of the insulin spike - resulting in hunger pains an hour later. Sound familiar? It's found in large quantities of Asian foods, canned chicken soups and gravies, soy sauce, and more. Many people are concerned about the Glycemic Index of foods they eat and yet they don't realize that MSG and free glutamic acid stimulate the pancreas to release insulin even if there aren't any carbohydrates in the food for that insulin to act on.
In the 1960s, it was discovered that large amounts of processed MSG fed to infant mice destroyed brain nerve cells. After that research was publicized, baby food companies were forced to stop adding MSG to their products (it was used to make the foods more palatable to parents - not to babies). The FDA has set no limits on how much of it can be added to food even though studies show that MSG can cause brain damage in in children; that this chemical can effect their nervous systems so that in later years they may have learning or emotional difficulties; and that it plays a role in weight gain.
The glutamate (MSG) manufacturers and the processed food industries continue to disguise the MSG added to food. According to the Truth in Labeling Campaign's "Hidden Sources of MSG," MSG-containing ingredients found on the National List of Allowed Substances include: * Food Additives that ALWAYS contain MSG * Monosodium Glutamate, Hydrolyzed Vegetable Protein, Hydrolyzed Protein, Hydrolyzed Plant Protein, Plant Protein Extract, Sodium Caseinate, Calcium Caseinate, Yeast Autolysate & Extract, Brewer's & Nutritinal Yeast, Textured Protein (Including TVP), Autolyzed Yeast, Hydrolyzed Oat Flour, Corn Oil; * Food Additives That FREQUENTLY Contain MSG * Corn Starch, Carageenan, Malt Extract, Malt Flavoring, Bouillon, Broth, Stock, Flavoring, Natural Flavors/Flavoring, Natural Beef Or Chicken Flavoring, Gums, Calcium Citrate, Enzymes, and some Seasonings and Spices. Remember that the powerful excitotoxins, aspartate and L-cystine, are frequently added to foods and according to FDA rules require NO LABELING AT ALL.
The perception of sugar-free is not unlike that of fat-free in the 1980s. Ever since we started eliminating fat, we've gotten fatter. A study published on 23JUL07, in the journal Circulation suggests that drinking a soda or more per day -- even if it's a diet soda -- is associated with an increase in risk factors for heart disease: high blood pressure, obesity, inches around the waist, and lowering "good" HDL blood levels. Results of a Purdue Univ. study suggest that consumption of products containing artificial sweeteners may lead to increased body weight and obesity by interfering with fundamental homeostatic, physiological processes.
Many people buy products that have been chemically sweetened to cut down on calories. Aspartame, a common artificial sweetener, can be found in more than 6,000 packaged products, including some pharmaceuticals. Although the U.S. Food and Drug Administration (FDA) considers aspartame safe, some scientists believe this the most dangerous substance added to foods. Aspartame accounts for over 75 percent of the adverse reactions to food additives reported to the US Food and Drug Administration (FDA). Many of these reactions are very serious including seizures and death as recently disclosed in a February 1994 Department of Health and Human Services report.
A few of the 90 different documented symptoms listed in the report as being caused by aspartame include: headaches/migraines, dizziness, seizures, nausea, numbness, muscle spasms, weight gain, rashes, depression, fatigue, irritability, tachycardia, insomnia, vision problems, hearing loss, heart palpitations, breathing difficulties, anxiety attacks, slurred speech, loss of taste, tinnitus, vertigo, memory loss, and joint pain. Two recent trials linked long-term aspartame consumption with increased cancer risk in rats. While human studies remain inconclusive, experts suggest it may be wise for children and pregnant women to avoid products that contain this artificial sweetener.
Acesulfame potassium is a calorie-free artificial sweetener, also known as Acesulfame K or Ace K (K being the symbol for potassium), and marketed under the trade names Sunett and Sweet One. ACESULFAME-K is an artificial sweetener found in baked goods, chewing gum, gelatin desserts, soft drinks. It is 180-200 times sweeter than sucrose (table sugar), as sweet as aspartame, about half as sweet as saccharin, and one-quarter as sweet as sucralose. Like saccharin, it has a slightly bitter aftertaste, especially at high concentrations. Kraft Foods has patented the use of sodium ferulate to mask acesulfame's aftertaste.
Ace K is manufactured by Hoechst, a giant German chemical company. In the United States, for several years acesulfame-K (the K is the chemical symbol for potassium) was permitted only in such foods as sugar-free baked goods, chewing gum, and gelatin desserts. In July 1998, the FDA allowed this chemical to be used in soft drinks, thereby greatly increasing consumer exposure.
The safety tests of ACE-K were conducted in the 1970s and were of mediocre quality. Key rat tests were afflicted by disease in the animal colonies; a mouse study was several months too brief and did not expose animals during gestation. Two rat studies suggest that the additive might cause cancer. It was for those reasons that in 1996 the Center for Science in the Public Interest urged the FDA to require better testing before permitting acesulfame-K in soft drinks. In addition, large doses of acetoacetamide, a breakdown product, have been shown to affect the thyroid in rats, rabbits, and dogs. Hopefully, the small amounts in food are not too harmful.
Sorbitol, also known as glucitol, is a sugar alcohol the body metabolises slowly. Sorbitol is a sugar substitute often used in diet foods (including diet drinks and ice cream) and sugar-free chewing gum. Sorbitol can be used as a non-stimulant laxative by either in oral suspension or suppository form. The drug works by drawing water into the large intestine, thereby stimulating bowel movements. Ingesting large amounts of sorbitol can lead to some abdominal pain, gas, and mild to severe diarrhea. Sorbitol can also aggravate irritable bowel syndrome and fructose malabsorption. And an excessive chewing gum habit can cause severe illness and weight loss, researchers warn (11/01/2008). Doctors found that two patients who suffered diarrhea, malnutrition and weight loss chewed up to 20 sticks of gum a day containing sorbitol.
Although Splenda, aka sucralose, is advertised as "Made from sugar," Splenda is not natural - it is a synthesized chemical composed of one molecule of sugar, where three hydroxyl groups are replaced with chlorine. Chlorination makes the sugar in Splenda unavailable to digestive enzymes - hence no calories. Not a single long-term clinical study was conducted prior to gaining FDA's approval of sucraose as a food additive.
Procter & Gamble suggests that replacing regular fat with olestra - synthetic fat that is not absorbed by the body - will help people lose weight and lower the risk of heart disease. Olestra can cause diarrhea and loose stools, abdominal cramps, flatulence, and other adverse effects. Those symptoms are sometimes severe. Even more importantly, olestra reduces the body’s ability to absorb healthy fat-soluble carotenoids (such as alpha and beta-carotene, lycopene, lutein, and canthaxanthin) from fruits and vegetables. Olestra enables manufacturers to offer greasy-feeling low-fat snacks, but consumers would be much better off with baked snacks, which are perfectly safe and just as low in calories.
Gelatin, rhymes with skeleton, because that's exactly what it's made of — animal bones (along with animal skin, hooves, tendons, ligaments, and cartilage all boiled together into a goo that's added to all kinds of candy and baked goods. Only about 58% of an average cow and 70% of a hog or a chicken can be used for human food. The remainder of the carcass is recycled through rendering. Luckily, there are plenty of easy gelatin alternatives. First, Kosher Gelatins are vegan. Try Lieber’s unflavored gel, Emes Plain Kosher-Jel, Carmel’s unsweetened gel, KoJel’s unflavored gel, and Hain Superfruits. Agar-Agar This flavorless gelling agent, derived from cooked and pressed seaweed, is available flaked, powdered, or in bars. Carrageen, aka Irish moss, is a seaweed best used for making softer gels and puddings.
White flour is made by stripping the grain of virtually all its nutrients: fiber, vitamins, minerals, essential oils and even proteins, to some extent. Because white flour becomes degraded - most states require it to be enriched with thiamin, riboflavin and niacin, plus iron. Other nutrients, however, such as zinc, manganese, folic acid, Vitamin B6 and fiber are not replenished in any way.
White flour and white flour products often contribute to constipation and other digestive troubles. Since they are stripped of all fiber (essential for proper elimination), they actually stick to the walls of the intestines, causing blockages. A highly important first step in modifying one’s diet, regardless of health condition, is to minimize white flour and white flour products connsupmtion.
"Flavor" is primarily the smell of gases being released by the chemicals you put in, and chew in your mouth. The aroma of a food can be responsible for as much as 90% of its taste. The definition of “natural flavor” under the Code of Federal Regulations is: “the essential oil, oleoresin, essence or extractive, protein hydrolysate, distillate, or any product of roasting, heating or enzymolysis, which contains the flavoring constituents derived from a spice, fruit or fruit juice, vegetable or vegetable juice, edible yeast, herb, bark, bud, root, leaf or similar plant material, meat, seafood, poultry, eggs, dairy products, or fermentation products thereof, whose significant function in food is flavoring rather than nutritional” (21CFR101.22). Does that help you? Basically, it's impossible to tell from a label exactly what's in natural flavors, unless the company has specified it on the label - and that's an uncommon occurrance.
Any other added flavor therefore is artificial. Both artificial and natural flavors are made by “flavorists” in a laboratory by blending either “natural” chemicals or “synthetic” chemicals to create flavorings. Natural flavours and artificial flavors sometimes contain exactly the same chemicals, produced through different methods. Amyl acetate, for example, provides the essence of banana flavor. When it is distilled from bananas with a solvent, amyl acetate is a natural flavor. When it is produced by mixing vinegar with amyl alcohol and adding sulfuric acid as a catalyst, amyl acetate is called an artificial flavor. Either way it smells and tastes the same. These chemical additives are hard to avoid because "natural flavor" is in so many kinds of processed foods.
By the way, a natural flavor is not necessarily more healthful or purer than an artificial one. When almond flavor -- benzaldehyde -- is derived from natural sources, such as peach and apricot pits, it contains traces of hydrogen cyanide, a deadly poison. Benzaldehyde derived by mixing oil of clove and amyl acetate does not contain any cyanide. Nevertheless, it is legally considered an artificial flavor and sells at a much lower price. Think buying organic will help you avoid these chemical additives? No. Natural flavors can be considered NOP compliant as “organic” when used under the 95% rule (flavorings constitute 5% or less of total ingredients and meet that meet the appropriate requirements) if their organic counterparts are not available.
Many of today's highly processed foods offer a blank, bland canvass: whatever chemicals are added to them will give them a specified taste. Adding methyl-2-pyridyl ketone makes something taste like popcorn. Adding ethyl-3-hydroxy butanoate makes it taste like marshmallow. And Ethyl-2-methyl butyrate smells just like an apple.The possibilities are now almost limitless. They are all synthesized chemicals that don't even have common names, but do you recognize some components? Yes, most artificial flavorings are derived from petroleum, and many are volatile. They may affect RNA, thyroid, and enzymes, unbelievably, most have not been studied for safety or toxicity.
A typical artificial strawberry flavor, for example found in Burger King's strawberry milk shake, contains a veritable cocktail of chemicals: amyl acetate, amyl butyrate, amyl valerate, anethol, anisyl formate, benzyl acetate, benzyl isobutyrate, butyric acid, cinnamyl isobutyrate, cinnamyl valerate, cognac essential oil, diacetyl, dipropyl ketone, ethyl acetate, ethyl amyl ketone, ethyl butyrate, ethyl cinnamate, ethyl heptanoate, ethyl heptylate, ethyl lactate, ethyl methylphenylglycidate, ethyl nitrate, ethyl propionate, ethyl valerate, heliotropin, hydroxyphenyl-2-butanone (10 percent solution in alcohol), a-ionone, isobutyl anthranilate, isobutyl butyrate, lemon essential oil, maltol, 4-methylacetophenone, methyl anthranilate, methyl benzoate, methyl cinnamate, methyl heptine carbonate, methyl naphthyl ketone, methyl salicylate, mint essential oil, neroli essential oil, nerolin, neryl isobutyrate, orris butter, phenethyl alcohol, rose, rum ether, g-undecalactone, vanillin, and solvent.
Why do food manufacturers hide ingredients under the generic and benign term "natural flavors"? First, it's considered a way of preserving the product's identity, like Coca Cola's "secret recipe." Most of all, they are reluctant about informing consumers about the source from where the flavor is obtained and whether it has been produced with the incorporation of substances such as animal by-products glycerin, gelatin, and the like. The McDonald's Corporation will not reveal the exact origin of the natural flavor added to its fries. However, they have acknowledged that its fries derive some of their characteristic flavor from "an animal source." (In France, their fries are sometimes cooked in duck fat or horse tallow.) Popular fast foods derive their flavor from unexpected ingredients. McDonald's Chicken McNuggets contain beef extracts, as does Wendy's Grilled Chicken Sandwich. Burger King's BK Broiler Chicken Breast Patty contains "natural smoke flavor." A company called Red Arrow Products produces smoke flavor, which is added to barbecue sauces, snack foods, and processed meats. Red Arrow burns sawdust and captures the chemical aroma in the smoke in water. It's then bottled and added to prepared foods so that they can taste and smell lke they've been cooked over a fire.
If a label doesn't specify its "natural" or "artificial" flavorings, it's best to avoid them, because you just don't know.
You'll also find "artificial colour" in just about every list of processed food ingredients. The similarities between these two broad categories are far more significant than their differences. Studies have found that the colour of a food can greatly affect how its taste is perceived. Brightly coloured foods consistenttly seem to taste better than bland-looking foods, even when the flavour compounds are identical. Foods that somehow look off-colour often seem to have undesirable tastes. Artificial food dyes, which are primarily derived from petroleum and coal tars, are a staple in breakfast cereals, snacks and soft drinks.
Food colouring serves many of the same decorative purposes as lipstick, eye shadow, mascara - and is often made from the same pigments. Titanium dioxide, for example, has proved to be an especially versatile mineral. It gives many processed sweets, frostings and icings their bright white colour; it is a common ingredient in women's cosmetics; and it is the pigment used in many white oil paints and house paints. At just about every fast food outlet, colouring agents have been added to many of the soft drinks, salad dressings, cookies, condiments, chicken dishes and sandwich buns. The purpose of these chemicals is often to mask the absence of real food, to increase the appeal of products to children, or both.
A tempest over Red Dye No. 3, which in high doses caused cancer in lab animals, caused the FDA to ban many uses of it in 1990. The idea of a link between artificial colors and hyperactivity stems back to the 1970s when an allergy specialist in San Francisco, Dr Ben Feingold said his patients improved when they changed their diets - although the FDA has disputed it.
On June 4, 2008, the nonprofit watchdog group the Center for Science in the Public Interest (CSPI) has petitioned the US Food and Drug Administration (FDA) to ban the artificial food colourings it refers to as the "secret shame" of the food and industry and its regulators. The dyes at issue are Yellow 5 and 6, Red 40 and 3, Blue 1 and 2, Green 3 and Orange B. The CSPI said the UK had already banned some of these.
CSPI points to a comprehensive review of the literature that pooled the available data in 2004 and concluded that artificial dyes did affect children's behaviour, and two studies conducted since by the British government found that artificial colouring and the preservative sodium benzoate made children's behaviour worse. Meanwhile, the food industry has increased their use.
Foods high in artificial dyes tend to be sugary cereals, candy, soda, and snack foods marketed to children. Convenience and fast foods also contain them. The CSPI listed some examples: * General Mills' Fruit Roll-ups and Fruit-by-the-Foot flavored snacks: these are dyed with Yellow 5, Yellow 6, Red 40, and Blue 1. * General Mills' Fruity Cheerios, Lucky Charms, and Trix; Kellogg's Froot Loops and Apple Jacks; and Post's Fruity Pebbles also contain "several of the problematic dye."
* More than a dozen varieties of Kraft's Oscar Meyer Lunchables kids' meals contain artificial food dyes in the US, but not in the UK. * Their guacamole flavor dip gets its "greenish" color from Yellow 5, Yellow 6, and Blue 1 rather than from avocados. * Mars products like Starburst Chews, Skittles, and M&M candies contain the "full spectrum of artificial colors" in the US, but not in the UK, where they contain natural colourings. * Even foods that aren't brightly coloured have dyes, including some brands of macaroni and cheese and mashed potatoes. For example, Betty Crocker's Au Gratin "100% Real" Potatoes contain Yellow 5 and Yellow 6 (both derived from coal tar said the CSPI). * In the UK, the strawberry colour of McDonald's strawberry sauce for sundaes comes from strawberries, whereas in the US, it comes from Red 40.
"It's almost impossible for parents to eliminate these chemicals from their kids' diets on their own. The FDA could make life a lot easier for parents and children by just getting rid of them," Judy Mann urged.
The terms "salt" and "sodium" are often used interchangeably. Since sodium has been linked to health problems and sodium is most commonly eaten as salt, measuring salt intake has been an easy way to determine how much sodium people actually consume. 75% of the sodium consumed is in processed foods. There is little disagreement that in some animal models and in some patients with hypertension salt intake can exert a rather substantial influence. We don't know exactly how salt works to elevate blood pressure. But the best guess is that too much salt causes the sodium channels (structures that move sodium into and out of cells) to work too hard and gradually the channels begin to fail. This process is irreversible, so that by old age, even if people cut back on salt, their kidneys can no longer flush extra amounts of salt from the body without an increase in blood pressure. Salt may also be linked to other health problems such as aggravating asthma, gastric cancer, and kidney stones.
Table salt is 40% sodium; 1 teaspoon of table salt contains 2,300 mg of sodium. The National Research Council of the National Academy of Sciences recommends 1,200 to 1,500 mg of sodium each day for adults. Persons with high blood pressure should have no more than 2,300 mg of sodium a day. Those with congestive heart failure, liver cirrhosis, and kidney disease may need much lower amounts. Specific recommendations regarding sodium intake do not exist for infants, children, and adolescents.