Navigating the aisles

Food labels are key to making informed choices; they uncover both nourishing ingredients and hidden additives. But deciphering the jargon on the labels can be difficult. Here, we delve into the meanings of these unfamiliar words and phrases to make better decisions for our health.

Sodium Nitrates and Nitrites

Sodium nitrates and nitrites are commonly used as preservatives in processed meats like bacon, sausage, and deli meats. They help prevent bacterial growth, maintain meats’ color, and extend shelf life.

Exposure of these compounds to high heat can lead to the formation of nitrosamines, known carcinogens associated with increased cancer risk, notably colorectal cancer. And overconsumption of processed meats containing sodium nitrates and nitrites is linked to health issues like heart disease.

As a healthier alternative, look for processed meats labeled as nitrate- and nitrite-free or choose fresh meats and poultry instead. Opting for more plant-based protein sources like beans, lentils, tofu, and tempeh can also provide nutritious alternatives without the added preservatives.

Hydrogenated Oils

Hydrogenated oils, also known as trans fats, are added to food products to improve texture, flavor stability, and shelf life. They are commonly found in processed foods like margarine, snack foods, baked goods, and fried foods.

Trans fats raise levels of LDL (bad) cholesterol and lower levels of HDL (good) cholesterol, increasing the risk of heart disease, stroke, and type 2 diabetes. Consumption of trans fats has been linked to inflammation, insulin resistance, and other adverse health effects.

As a healthier alternative, choose products labeled “trans fat-free” or “no hydrogenated oils.” Opt for foods rich in healthier fats like monounsaturated and polyunsaturated, found in olive oil, avocados, nuts, and seeds. Cooking with these oils or alternatives like coconut oil can lower trans-fat intake.

Potassium and Sodium Benzoates

Potassium and sodium benzoates are preservatives used to prevent the growth of bacteria, mold, and yeast in acidic foods and beverages, including soft drinks, fruit juices, and pickles.

These preservatives, when combined with vitamin C or citric acid, can create benzene, a carcinogen. Though regulated, even low levels of benzene from food can pose health risks with prolonged exposure.

As a healthier alternative, select foods and beverages containing natural or organic preservatives like vitamin E (tocopherol) or rosemary extract. Fresh fruits and vegetables, as well as homemade or minimally processed food and drink, without added preservatives is a good choice.