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5 Foods To Avoid At The Grocery Store
If you visit a medium-sized grocery store anywhere in the United States, you will be faced with rows upon rows of packaged and processed foods. The list of ingredients in these food items can range in the hundreds, which can really be confusing to the uninitiated mind and damaging to the vulnerable body. As a general rule, try to avoid these five food ingredients when shopping for healthy meals and snacks. Make sure to read the ingredient labels as these items can remain hidden behind fancy marketing words on the front of the box.
Partially Hydrogenated Oils
Also known as trans-fat, partially hydrogenated oils are non-essential fats in addition to being bad for your health. (For these reasons alone, you should avoid them as much as you possibly can.) Trans-fat increases your risk for coronary heart disease by lowering the levels of good cholesterol and raising levels of bad cholesterol. Along with coronary heart diseases, trans-fats are also highly correlated to increased risks for diseases like cancer, diabetes, obesity and immune dysfunction as well as low birth weight on babies whose mothers consumed unhealthy amounts of trans-fat during pregnancy.
Furthermore, it must be noted that the oils generated from the hydrogenation process are more harmful than those found occurring naturally. You can find trans-fat in most foods from fast-food chains, commercial baked goods, non-natural peanut butter, margarine and shortening. Also, you should know that government regulations allow manufacturers to post "zero trans-fat" on their labels when the levels are 0.5 and below per serving. As such, you must read the labels to determine if indeed partially hydrogenated oils are not in the list of ingredients and, if it is, don't buy it.
High Fructose Corn Syrup
If you must name the number one source of calories in the United States, then look no further than high fructose corn syrup. In fact, it is highly popular amongst food manufacturers as a cheaper and better substitute for sugar and, as such, can be found in many packaged and processed foods. These food items include soft drinks, yogurt, salad dressing, industrial bread, cookies, tomato soup, fruit juices, condiments and many other processed and packaged foods that need sweeteners and a longer shelf-life. Many manufacturers will market high fructose corn syrup as a natural ingredient that is a healthier option than sugar. Research has strongly suggested that this is false at best. It has been associated with adverse side effects like metabolic syndrome, hypertension, elevated triglyceride levels, excess uric acid levels, non-alcoholic fatty liver disease, and diabetes. Since it is also high in calories, obesity problems have also been linked to high fructose corn syrup.
Enriched/Bleached Flour
Contrary to its name, enriched or bleached flour does not do your body any favors. In fact, it has been stripped of its natural vitamins and minerals during the process of making it as white as possible. The enriched side of bleached flour is that synthetic nutrients have been added back to it so that the flour industry can sleep well at night. Basically, you are purchasing a product that is little more than glorified pure starch. And you know what happens when our body consumes starch - it is just like consuming pure sugar. Eventually, you will develop greater insulin resistance that can lead to serious diseases like diabetes, not to mention that excessive simple carbohydrate intake can lead to obesity. With that said, the foods to avoid are basically the so-called “snack foods” which can include your favorite pretzels, crackers and cookies.
Aspartame
Yet another artificial sweetener, aspartame can be found in thousands of consumer foods around the world. It is created by combining the three chemicals called aspartic acid, phenylalanine, and methanol. Products that boast of containing aspartame as a main ingredient include Sweet n Low & Equal, diet sodas, fruit juices, yogurt and other "sugar free" foods. Aspartame is associated with many health dangers, which include headaches/migraines, nausea, abdominal pains, fatigue, sleep problems, vision problems, anxiety attacks, asthma and even depression. Long-term use can lead to increased risks for diabetes, brain tumors, Parkinson's disease, Alzheimer's, multiple sclerosis, epilepsy and lymphoma.
If you must get your sugar fix, there are natural alternatives like organic fruits or natural sweeteners like Xylitol and Stevia which will be discussed later. You will have your sugar without worrying about short-terms side effects and long-term diseases.
Sucralose
Another artificial sweetener, sucralose is 600 times sweeter than sugar. It is made by combining sugar with chlorine atoms, thus, its designation as a chlorocarbon. It is so popular amongst manufacturers and consumers alike that it is used on virtually every processed food in addition to being a tabletop sweetener (Splenda). However, a product's popularity is not exactly a barometer of its health benefits and this is certainly true for sucralose.
When consumed in high amounts, it can be toxic to the human body. When consumed regularly, you can experience side effects like flushing or redness of the skin, rashes and itchiness, panicky feelings, nausea, stomach cramps, and moodiness, to name a few.
Some studies have suggested a string connection between sucralose and enlarged kidneys and liver, although it must be noted that no studies have been done to determine its long-term effects. No studies = no concrete data which is a huge concern regarding sucralose.
It will take practice, patience and persistence to be able to determine which foods are good and which foods are bad for you while grocery shopping. However, it is an imperative and urgent task if and when you want to live a happier, healthier and longer life. Always read the labels, opt for natural foods like fruits and vegetables, minimize eating fast foods, and lessen consumption of packaged and processed foods - these are the most simple and best tips I can offer.
About the Author
Jennifer Russomanno is a Knoxville Personal Trainer and president of New You For Life. You can can get a free copy of her report "The Supermarket Survival Guide: 5 Hidden Ingredients that could be permanently damaging your weight loss & 5 Foods that Can Get Your Metabolism Back on Track!" at http://www.NewYouforLife.com
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