The Devil Is In The Details (& Ingredient Labels)

Processed foods haven't been around very long, historically speaking.  Kraft and Nabisco, now merged, were both formed about a century ago.  It almost makes you wonder: what the heck did people eat in the age before Ritz crackers, Fig Newtons & Oreos?

The answer is: quite a bit!  Of course, back then people had more time to gather and prepare their own foods.  In this day and age, complete avoidance of processed foods is difficult and inconvenient.  Instead, this article proposes some simple substitutions to look for on ingredient labels that can make a world of difference.  After all, your body is a sensitive instrument, and minor changes in what you consume can have profound effects.  The list below offers a set of ingredients to avoid followed by several healthier alternatives.

Unfortunately, these are two of the most commonly used sweeteners in processed foods.  Despite what you may have seen or heard from advertisements, these are all heavily refined and, as a result, devoid of any real nutrient content.  They are the epitome of "empty calories" and often lead to rapid, excessive weight gain.

Sweeteners To Enjoy: Evaporated cane juice, Turbinado, Rapadura, Honey, Stevia

These are all less refined, offering more trace minerals and nourishing nutrients.  The first three are forms of cane sugar that do not undergo the harsh chemical processing that leads to white sugar.  We are all familiar with honey, but stevia is an up-and-coming herb that has yet to become a household name.  Stevia actually offers a more potent sweetness than sugar; it also does not contain any calories, nor does it raise insulin levels.  The only catch is a slightly bitter aftertaste that can be unpalatable to some individuals.

Fats To Avoid: Trans fats, Hydrogenated oils (fully or partially)

These synthetic (man-made) fats were developed to extend the shelf life of certain food items (i.e. baked goods), but there is evidence of adverse effects in humans.  They are suspected to increase the risk of atherosclerosis and cardiovascular disease.  And do you really want to eat something that doesn't spoil?

Fats To Enjoy: Olive oil, palm oil, coconut oil

The first one should come as no surprise to anyone; the benefits of olive oil are well-documented.  The only thing to add here is that olive oil is best consumed raw, such as drizzled over a salad.  On the other hand, palm and coconut oil have been criticized for their saturated fat content.  An objective look at the available evidence, however, paints a different picture.  These naturally-occurring oils, when consumed in moderation, offer many health benefits.  Coconut oil is particularly high in lauric acid, one particular saturated fat that has potent anti-viral and anti-microbial properties.

Grains To Avoid: Bleached and/or enriched flours, White rice

White flour is arguably even more toxic than white sugar because of the chlorine bleach added to make it look so "bright."  Enrichment of flour is a feeble attempt to replace precious vitamins (such as B-complex) that were stripped away by refinement.  White rice has been manipulated to remove its fiber and vitamin content, leaving nothing but simple carbohydrates.  Instead of newfangled variations, why not just embrace these foods in their original, nutrient-dense and unadulterated form?

Grains To Enjoy: Stone-ground wheat flour, 100% whole wheat, Whole oats, Rye, Brown rice, Cornmeal, Masa

Whole grains have been food staples in healthy cultures for thousands of years.  These are but a few examples to look for in grocery stores.  Of all the items mentioned in this article, whole grains are perhaps the most difficult to find on supermarket shelves.  Most breads that claim to be "whole grain" are primarily made of refined flour with small amounts of whole-grain flours or whole grains themselves added in.  Make sure the ingredients listed above are the very first on the label.  Also note that corn is a grain rather than a vegetable.  And Masa is a type of cornmeal that has been soaked in lime water.