A-Z Guide to Food Additives: Never Eat What You Can't Pronounce (Meal Planner, Food Counter, Grocery List, Shopping for Healthy Food) - Softcover

Minich PhD, Deanna M.

Softcover

ISBN 10: 1573244031 ISBN 13: 9781573244039

Publisher: Conari Press, 2009

Synopsis

Transform Your Diet from Heart-Pounding to Heart-Healthy

#1 Bestseller in Diet Therapy, Diet & Nutrition

A personal nutritionist right in the palm of your hand, this guide will transform your grocery list and encourage healthy eating habits that will have you selecting the best foods for your body.

Here’s a tongue twister. Say cochineal extract, diacetyl, teriary butylhydroquinone, BHA, HFCS, and MSG. It's not just knowing how to pronounce what's in your food, it's knowing what it does and how it can affect you. The average American consumes about 150 pounds of food additives per year. With so many processed foods on the supermarket shelves, it can be hard to navigate the waters to an additive free diet.

Change the way you eat and shop.  A-Z Guide to Food Additives provides heart healthy tips while helping you avoid undesirable food additives. Also, get the rundown on which additives do no harm and may even be nutritious. Put this book in your purse or pocket and head down to your grocery store with a grocery list in one hand and your newfound knowledge in the other.

A-Z Guide to Food Additives delivers:

• Essential nutrition advice
• Hints on what to look for when reading those unreadable ingredient labels
• Tips on buying fresh produce in order to avoid pesticides

Designed with you in mind. This little book will serve as an "additive translator" when navigating through the minefield of additives that may cause allergic reactions. Certain ingredients can contribute to headaches, fatigue, breathing difficulties and bloating. Included are safety ratings for 300 ingredients and reference charts for additives that may cause cancer or allergic reactions or that should be limited for sodium sensitive individuals.

If you enjoyed heart healthy reads such as The Obesity Code, Lose Weight Like Crazy, or How Not to Die, then you’ll love A-Z Guide to Food Additives.

About this title

About the Author

Dr. Deanna Minich (www.drdeannaminich.com) is a wellness expert and author of five books. Having had health issues in her teens and twenties, she looked for solutions to feel better and understand her relationship with food. She embarked upon a scientific path to study nutritional biochemistry, while at the same time, explored other disciplines like psychology, spirituality, and philosophy. Her journey to find answers ultimately led her to combine her studies to develop an integrated, complete, lifestyle system called Food & Spirit™. Currently, she offers training to practitioners of all types to learn this color-coded method for full-spectrum health (www.foodandspirit.com).

She has applied this system to the practice of detox to create Whole Detox, a whole-life, whole-systems, whole-foods approach to feeling vital and renewed. In 2014, she led the Detox Summit, the world’s largest event on detox featuring 30 experts in the field. She offers online programs for those looking for guidance on healthy eating and living the Whole Detox way (www.whole-detox.com). Dr. Minich is a Fellow of the American College of Nutrition, a Certified Nutrition Specialist, a Certified Functional Medicine Practitioner, and faculty for the Institute for Functional Medicine and University of Western States. Her passion is teaching a whole-self approach to living and bringing together the gaps between science, spirit, and art in healing.

From the Back Cover

An A-to-Z Guide to Food Additives will help consumers avoid undesirable food additives and show them which additives do no harm and may even be nutritious. Designed to fit in a purse or pocket, this little book will serve as an aadditive translatora when navigating through the landmine field of additives or ingredients that may cause allergic reactions like headaches, fatigue, and breathing difficulties or those that cause bloating or make one hyperactive. Included is a list of 300 ingredients to avoid.

Excerpt. © Reprinted by permission. All rights reserved.

An A-Z Guide to Food Additives

Never Eat What You Can't Pronounce

By Deanna M. Minich

Red Wheel/Weiser, LLC

Copyright © 2009 Deanna M. Minich, Ph.D., C.N.
All rights reserved.

ISBN: 978-1-57324-403-9

Contents

Acknowledgments
Introduction
An A-Z List of Food Additives
Allergies, Sensitivities, and Other Special Considerations
Bibliography
Consumer Resources

CHAPTER 1

An A-Z List of Food Additives

Following is an alphabetical list of the most common food additives you willfind in products on your grocery shelves. I have rated them based on currentscience and regulations; they could change based on new findings. The followingscale rates their impact on your health:

A+ = Safe to eat; may be nutritious

A = Safe to eat

B = Most likely safe, but cut back

C = Reasonably safe, but limit quantities

D = Safety questionable, try to avoid

F = Do not eat foods with this additive

Acacia gum. See Gums

Ace K. See Acesulfame-potassium

Acesulfame K. See Acesulfame-potassium

Acesulfame-potassium (Acesulfame K, Ace K, Sunett®, Sweet One®, potassium 6methyl-2,2-dioxo-oxathiazin-4-olate). Artificial sweetener. White, crystallinesweetener discovered in 1967, used in foods in the United States since 1988.130–200 times sweeter than sugar; often blended with other artificial sweetenersto give a more true sugar taste. Heat stable and contributes no calories.According to FDA guidelines, it is a general purpose sweetener to be added to allfoods except meats. Found in thousands of foods, typically in soft drinks andother beverages, instant coffee and tea, gelatin and pudding desserts, syrups,baked goods, chewing gum. Acceptable daily intake set at 15 milligrams perkilogram body weight. Limited animal studies from more than two decades agoindicate it may cause cancer, although there is no definitive evidence tosuggest that it is a carcinogen in humans. The Center for Science in the PublicInterest (CSPI) has criticized the FDA for their lack of long-term animalstudies using higher levels of the sweetener. CPSI has a Web site dedicated toquotes from cancer experts on its testing:www.cspinet.org/reports/asekquot.html. Rating: F

Acetic acid. Acid, flavor enhancer, preservative. Found naturally in plant andanimal tissues as a product of carbohydrate fermentation. Added to a variety ofproducts including baked goods, cheese, condiments, dairy products, gravies,mayonnaise, meats, oils, salad dressings, and sauces. Can be used as a picklingagent. Safe to consume when diluted and in small amounts such as those found infoods. If ingested in its pure form can cause severe damage (bleeding, ulcers)in the intestines. Rating: A

Agar (agar-agar). Bulking agent, emulsifier, fiber, stabilizer, thickener.Mucilagenous substance from various seaweed sources used to thicken andstabilize desserts, soups, baked goods, frostings, and canned jellied meats.Used extensively in Asian foods and medicinally as a treatment for constipation.May have a laxative effect. Since it swells with water, may promote a feeling offullness when eaten. May cause allergic reactions in sensitive individuals.Avoid if allergic. Rating: A+

Algin. See Alginate

Alginate (alginic acid, algin, sodium alginate, pacific kelp). Bulking agent,emulsifier, fiber, stabilizer, thickener. Brown seaweed-derived ingredient thatcan stabilize foam and act as a thickener in products like jellies, saladdressings, beverages, custards, ice cream, soups, and cheese. Sodium alginate isthe sodium salt form. Theoretically, due to its ability to trap dietarycholesterol in its gel-like structure, it may have cholesterollowering effects.Limited studies suggest it may create fullness or satiety, although this conceptneeds further testing. May cause allergic reactions in sensitive individuals.Avoid if allergic. Rating: A+

Alginic acid. See Alginate

Alpha tocopherol. See Vitamin E

Aluminum ammonium sulfate. Buffer. Odorless crystals with astringent taste usedto purify drinking water and to manufacture baking powder. Two known cases ofhuman poisoning when high amounts (30 grams) were eaten. Excessive amounts maycause digestive upset and nausea. Contains small amount of aluminum—it isunknown whether there is a causal association between aluminum ingestion andAlzheimer's disease. Rating: B

Aluminum calcium silicate. Anti-caking agent. Used in table salt (at 2 percent)and in vanilla powder. Contains a small amount of aluminum—it is unknown whetherthere is a causal association between aluminum ingestion and Alzheimer'sdisease. Rating: B

Ammonium bicarbonate (bicarbonate of ammonia, ammonium hydrogen carbonate,hartshorn). Alkali, leavening agent. An alkali used in making baked goods,especially before baking soda was invented. Now sometimes used in conjunctionwith baking soda. Added to pesticides. Rating: A

Ammonium carrageenan. See Carrageenan

Ammonium chloride (Sal Ammoniac, salmiac). Dough conditioner, flavor enhancer,leavening agent. Clear, white salt made by reacting sodium chloride (salt) withan ammonium salt. Used in baked goods, condiments, dairy products, margarine,dried and processed vegetables. Found in European candies. Higher amounts thanthose typically used in foods (0.5 to 1 gram) can cause nausea and vomiting.Rating: B

Ammonium hydrogen carbonate. See Ammonium bicarbonate

Ammonium phosphate. See Phosphates

Annatto extract. Food coloring, flavoring agent. Red food coloring derived fromthe tropical achiote tree. Imparts sweet peppery flavor. Used in dairy products(butter, cheeses), rice, smoked fish, dessert powders. Has potential to causeallergic reactions in sensitive individuals. Avoid if allergic. Rating: A

Anthocyanins. See Grape color extract

Arabic gum. See Gums

Artificial colorings (FD&C Blue No. 1, FD&C Blue No. 2, FD&C Green No. 3, FD&CRed No. 3, FD&C Red No. 40, FD&C Yellow No. 5, FD&C Yellow No. 6, Orange B,Citrus Red No. 2). Food coloring. Added to food to change its color. Usuallyfound in low-nutrition foods; however, may also be added to "natural" foods likesalmon to provide a more consistent tone in case of natural color variability.Recent studies suggest that artificial colorings cause hyperactivity and/orattention deficit disorder (ADD) in children. Some of these chemicals have ledto formation of tumors in animals, but no proof exists that they do the same inhumans. Hives and asthma have been reported in a small number of individuals whoare particularly sensitive to FD&C Yellow No. 5. Allergic reactions are commonlyassociated with artificial colorings.

Researchers at the National College of Technology in Japan tested the toxicityof thirty-nine currently used food additives in eight mouse organs. Theyreported that dyes were most toxic, causing DNA damage in the stomach, colon,urinary bladder, and gut. Damage to the colon was with low doses of the dyes, inamounts comparable to the guidelines for acceptable intake. There are ninecertified colorings approved for used in the United States by the FDA. Seven arepermitted for use in foods: FD&C Blue No. 1 (Brilliant Blue FCF), FD&C Blue No.2 (Indigotine), FD&C Green No. 3 (Fast Green FCF), FD&C Red No. 3 (Erythrosine),FD&C Red No. 40 (Allura Red AC), FD&C Yellow No. 5 (Tartrazine), FD&C Yellow No.6 (Sunset Yellow) Rating: F

Ascorbate. See Vitamin C

Ascorbic acid. See Vitamin C

Ascorbyl palmitate. See Vitamin C

Aspartame (NutraSweet®, Tropicana Slim, Equal®, Canderel, aspartylphenylalanine-1-methylester). Artificial sweetener. Found in thousands ofconsumer food products. Commonly found in soft drinks, in individual packets asa condiment, or even in chewable vitamins. Not suitable for baked productsbecause it breaks down in heat. Composed of methanol (10 percent) and two aminoacids, L-aspartic acid (40 percent) and phenylalanine (50 percent). Therefore,individuals with the inherited metabolic disorder that prevents them frommetabolizing the amino acid phenylalanine (called phenylketonuria or PKU) mustavoid this sweetener. Methanol breaks down in the body to a number of toxicmetabolites such as formaldehyde. Formaldehyde production may be linked toincidence of migraines in aspartame users.

Animal studies have indicated that aspartame may cause negative health effectssuch as cancer. People have reported that it causes headaches, hallucinations,seizures, insomnia, and dizziness. Researchers Huff and LaDou from the NationalInstitute of Environmental Health Sciences pointed out in 2007 that "the U.S.FDA should reevaluate its position on aspartame as being safe under allconditions."

Artificial sweeteners like aspartame are often used by Type 2 diabetics;however, Canadian researchers from Université Laval questioned the safety of usein this population due to their findings that a breakfast that containsaspartame led to the same rise in blood glucose and insulin as did a breakfastcontaining table sugar. This area of research needs further investigation.Rating: F

Astaxanthin. Food coloring, nutrient. Red pigment ("carotenoid") found naturallyin algae, yeast, and fish (for example, salmon, krill) that can be used to coloranimal and fish foods. Used as fish feed and found in dietary supplements.Potent antioxidant, used throughout the body, especially in the central nervoussystem. May cause allergic reactions in individuals sensitive to fish or algae.Avoid if allergic. Rating: A+

Baking soda (bicarbonate of soda, sodium bicarbonate, sodium hydrogencarbonate). Anti-caking, buffer, leavening agent, stabilizer. Fine, white,alkaline powder that combines with acidic ingredients or additives (lemon juice,cream of tartar, phosphates) to produce carbon dioxide gas, causing a foodproduct to rise. Added to "self-rising" products like self-rising flour or self-risingcorn meal, and incorporated into sweet baked goods (pastries, pies,cakes), breads, beverages, vegetable-based products, and cocoa products.Contains sodium. Limit if you are sodium sensitive. Rating: A

Beeswax. Flavoring agent, glazing agent. Honeybees secrete this waxy substanceas part of honeycombs. Yellow beeswax is made commercially by removing honeyfrom honeycomb, melting the comb, and refining the wax by melting and adding anacid or alkali to remove impurities. White beeswax involves bleaching the finalproduct with peroxides or sunlight. Can be found in chewing gum and candies.Long history of safe use. Some individuals who may be sensitive to bee derivedproducts should avoid. Avoid if allergic. Rating: A

Beet powder. Food coloring. Dark red powder made from beets used to colorcandies, yogurt, ice cream, salad dressings, frostings, dessert mixes, meatsubstitutes, drink mixes, gravy mixes, and soft drinks. No toxic effects whentested in high amounts in rats. Rating: A

Benefat®. See Salatrim

Benzoic acid. See Sodium benzoate

Beta-carotene (Vitamin A precursor). Antioxidant, food coloring, nutrient.Orange pigment ("carotenoid") that occurs naturally in fruits and vegetables(for example, carrots). It can also be chemically synthesized. Often added tofoods like margarine, shortening, and beverages to provide color. High amounts,more likely in supplemental form rather than foods, are not advocated forsmokers. Once ingested, it can convert in the body to Vitamin A. Rating: A+

Beta-sitosterol. See Phytosterols/phytostanols

BHA. See Butylated hydroxyanisole

BHT. See Butylated hydroxytoluene

Bicarbonate of ammonium. See Ammonium bicarbonate

Bicarbonate of soda. See Baking soda

Brown sugar. See Sugar

Butylated hydroxyanisole (BHA). Antioxidant. Functions to protect fats fromrancidity. Widely used in fat-containing products like meats (sausage, lunchmeats), butter, lard, cereals, and baked goods. May have estrogen-like effects.A report from the National Institute of Health states that BHA is "reasonablyanticipated to be a human carcinogen" since studies have demonstrated it causescancer in rats, mice, and hamsters. There is, however, no scientific evidencethat it causes cancer in humans. Rating: F

Butylated hydroxytoluene (BHT). Antioxidant. Functions to protect fats fromrancidity; unknown whether it causes cancer due to mixed findings from animalstudies. Acute, high doses (0.5 to 1.0 grams per kilogram—much higher thanlevels found in foods) have led to kidney and liver damage in male rats. Ratsfed BHT at lower doses over a longer period of time developed enlarged liversand reduced liver enzyme activity. Has been linked to DNA damage in mouse gut.Has also been shown to prevent cancer in some experimental models. Rating: F

Caffeine. Flavoring agent. Naturally occurring substance in many plants andfound in foods/drinks like coffee, cocoa, and tea. Added to cola-like beveragesand "energy" drinks. Stimulant effects, mildly addictive. May cause heartpalpitations and insomnia in sensitive individuals. Avoid in pregnancy, sincecaffeine crosses the placenta. Avoid if sensitive or pregnant. Rating: C

Calcium ascorbate. See Vitamin C

Calcium bromate. Dough conditioner. Used in baked products like bread, rolls,and buns. Contains bromate, which may cause allergic reactions in sensitiveindividuals. Rating: F

Calcium carrageenan. See Carrageenan

Calcium caseinate. See Casein

Calcium chloride. Firming agent, flavoring agent. Keeps fruit firm. Used insliced fruits, jellies, pie fillings. Found in bottled waters as an electrolyte.Its salty taste enables it to be used in canned vegetables and pickles withoutincreasing sodium content. Also used in beer brewing. Rating: A

Calcium dihydrogen phosphate. See Monocalcium phosphate, Phosphates

Calcium disodium EDTA. See EDTA

Calcium gluconate (calcium di-gluconate). Firming agent, nutrient, stabilizer,thickener. Calcium salt of gluconic acid (see Gluconic acid). Added to dairybasedproducts, gelatins and puddings, frozen desserts, fruit preserves, bulksugar substitutes, fermented soy products. Contains a small amount of calcium.Rating: A+

Calcium pantothenate. See Vitamin B5

Calcium phosphate. See Phosphates

Calcium or Sodium propionate (propionic acid). Preservative. White or colorlesscrystalline solid that prevents bacteria and mold growth on products like bread,rolls, dairy products, processed sweet baked goods; also used to prevent fungalgrowth on growing produce. Unlike other preservatives, does not need an acidicenvironment to work. Can be found naturally (small amounts) in foods likecheese. Propionic acid is produced in the human body through metabolicprocesses. The calcium form of propionate is preferred from a functionalperspective, since the alpha-amylase enzyme needs calcium to make the starchavailable to the yeast, allowing for better bread structure. Use of thisadditive in all forms is relatively widespread. There is debate about whetherthis additive is safe. Researchers have tested children's reactions to calciumpropionate in bread against bread without calcium propionate. They foundirritability, restlessness, inattention, and sleep disturbance in some childrenand advised minimizing concentrations added to processed foods. Sodium-sensitiveindividuals should limit or reduce their intake of sodium propionate. Rating: C

Calcium sorbate. See Sorbic acid

Calcium or Sodium stearoyl lactylate (sodium stearoyl fumarate). Doughconditioner, emulsifier, whipping agent. Slightly sweet white powder made fromthe combination of lactic acid and the fatty acid, stearic acid, followed bytreating it with either calcium hydroxide or sodium hydroxide to make thecalcium or sodium salt, respectively. When fumaric acid (see Fumaric acid) isused in place of lactic acid, the final result is called sodium stearoylfumarate. All forms of this additive toughen bread dough so that it can beprocessed with machinery. They create increased bread volume by making thegluten structure stronger and can assist as a whipping agent in egg and dairyproducts. Since this additive contains a fat, high amounts fed to rats causedfat to build up in the body. This effect was reversed by changing their diets.Although somewhat rare, lactose-intolerant persons may be sensitive to thelactylate forms, since lactic acid (made from fermenting lactose) is a startingingredient. Avoid if lactose-intolerant; sodium-sensitive individuals shouldlimit the sodium form of this additive. Rating: A

Calcium sulfate. Bulking agent, emulsifier, stabilizer, thickener. White powderused in a variety of functions in dairy, egg, and meat products, frozendesserts, vegetables, confections, pasta, noodles, cereals, condiments, soups,sauces, and tofu. Found to be nontoxic in animal studies. Rating: A

Campesterol. See Phytosterols/phytostanols

Cane sugar. See Sugar

Canthaxanthin. Antioxidant, food coloring, nutrient. Orangered pigment("carotenoid") found in crustaceans, fish, and eggs. Primarily used as feedadditive for animals to produce more intensely colored flesh and egg yolks. Lesscommonly added to fruit spreads, candies, syrups, beverages. May also be foundin dietary supplements containing "mixed carotenoids." Levels found added tofoods do not seem to result in intake that exceeds the Acceptable Daily Intake(ADI) of up to 0.03 milligrams per kilogram body weight. The amounts found infoods may be too insignificant for health effects. However, they may work inways similar to other antioxidant carotenoids like beta-carotene (see Beta-carotene).Rating: A+

Capsanthin. See Paprika extract

(Continues...)

Excerpted from An A-Z Guide to Food Additives by Deanna M. Minich. Copyright © 2009 Deanna M. Minich, Ph.D., C.N.. Excerpted by permission of Red Wheel/Weiser, LLC.
All rights reserved. No part of this excerpt may be reproduced or reprinted without permission in writing from the publisher.
Excerpts are provided by Dial-A-Book Inc. solely for the personal use of visitors to this web site.

Edition details

• Publisher: Conari Press
• Publication date: 2009
• Language: English
• ISBN 10: 1573244031
• ISBN 13: 9781573244039
• Binding: Paperback
• Number of pages: 158