By JENNIFER MEADOWS
Deeply Rooted Nutritional Therapy
Los Alamos
Most of my time grocery shopping is spent along the perimeter, because that is where fresh food is located in most stores. When venturing down aisles for packaged food, there are a few things to keep in mind.
The health claims on the outside of boxes that line grocery store shelves were put there by food company marketing departments. Their goal is for people to buy their products, nothing else. Just like a beautiful label doesn’t determine the quality of red wine, choosing a salad dressing because of a health claim on the label is often not the best choice.
When purchasing packaged food, it is imperative to read the labels to really know what you’re buying. The part of the label I’m most interested in is the ingredients list. There shouldn’t be many ingredients listed. Each ingredient should be real foods that you can pronounce AND that you could find in a well-stocked kitchen, not in a laboratory.
Here are some common ingredients that it’s important to avoid:
- High-fructose corn syrup (HFCS) is a sweetener made from corn starch. It entered the food scene in the 1970’s and became a WIDELY used ingredient in all kinds of foods. It is found in many items, including candies, sodas, sweetened fruit juices, fast foods, condiments, breads, crackers, cereals, and even applesauce. Health conditions linked to consumption of HFCS include obesity, fatty liver, and type 2 diabetes. Removing all processed sugars is beneficial to anyone’s diet. Strictly avoiding HFCS is a really good start.
- Seed and grain oils include corn oil, soybean oil, cottonseed oil, canola oil and “vegetable oil.” These oils are high in omega-6 fatty acids, which are by nature pro-inflammatory. On the flip side, omega-3 fatty acids (found in fish, walnuts and chia seeds) are anti-inflammatory. A healthy diet contains almost an equal amount of omega 3’s and 6’s. Our modern diet is very high in omega-6’s, largely because of the prevalence of vegetable/seed/grain oils in processed foods. Instead of the ideal 1:1 ratio of omega-6’s to omega-3’s, it is closer to 15:1. This imbalance leads to inflammation in the body, so dramatically reducing omega-6’s in the diet can be very beneficial. Additionally, seed and grain oils are highly refined, and many must go through harsh chemical processes that includes bleaching and deodorizing to make them palatable.
- Monosodium glutamate (MSG) is a flavor enhancer used in soups, canned vegetables, deli meats, restaurant foods, and seasoning blends. The list of issues associated with MSG consumption includes headaches, numbness, nausea, and weakness. Some people are very sensitive to MSG and can feel its effects immediately. A tricky thing about MSG is that it is called several different names on labels. These include glutamate, glutamic acid, autolyzed yeast, textured protein, yeast extract, hydrolyzed protein, natural flavor, and quite a few more.
Thankfully, in today’s market, there are lots of good options that don’t have these problematic ingredients. Look for items that say “MSG-free” or “no high fructose corn syrup.” With oils, it’s important to read labels as you familiarize yourself with products and what oils they use. Choose foods made with coconut, olive or avocado oil. When cooking at home, cold-pressed olive oil, avocado oil, butter/ghee, and coconut oil are good options.
About Jennifer Meadows
Jennifer Meadows strives to help people feel their best through targeted nutritional therapy at Deeply Rooted Nutritional Therapy. She uses testing alongside consults to identify imbalances and deficiencies, develops customized plans, and provides ongoing support to help clients reach their health goals. Visit www.deeplyrootednutritionaltherapy.com to learn more.
