A curious dichotomy characterizes nutritious eating. Broadly speaking, there appears to be a general consensus on which foods are healthy and which foods are not. However, the details of diet--the specific foods and quantities--still confound the average person, probably because nutrition advice often seems inconsistent. Some foods, though, are consistently labeled 'unhealthy' and should be avoided, regardless of which dietary lens you use to view them.
Refined Sugar
The statistics about sugar consumption in the U.S. are shocking. According to the authors of "Smart Medicine for Healthier Living," about half of the carbs eaten by the typical American are sugar. Viewed differently, the average American adult eats 150-plus lbs. of sugar annually, while the average teenager consumes around 300 lbs. per year. Reducing sugar consumption is a health priority for several important reasons, not least of which are the short-term blood sugar imbalances and long-term insulin resistance that can result from excessive sugar consumption. Therefore, eating less refined sugar in foods, such as candy, cookies, breakfast cereals, baked goods, sauces, processed dairy products and drinks, nut butters, salad dressings, ketchup and frozen foods, is vital. Instead, choose versions of these products made with natural sweeteners (such as honey, fruit juices, molasses, and maple sugar), or better yet, eat foods without added sugars.
High Fructose Corn Syrup
Technically a refined sugar, high fructose corn syrup (HFCS) merits individual consideration because of its prevalence in foods and its negative effects on health. Not only will you find HFCS in sodas, candy, frosting, processed baked foods and other sweets, but you may also find it in your spaghetti sauce, peanut butter, frozen entrée and yogurt drink. In addition to affecting blood sugar levels and insulin production, HFCS may negatively affect blood cholesterol levels as well as triglyceride levels.
Hydrogenated Oils
Most people know that they should avoid trans fats. These fats raise LDL ("bad") cholesterol, lower HDL ("good") cholesterol and increase the risk of developing heart disease. The trouble is that FDA labeling rules allow a food label to claim "no trans fats" for a food that contains 0.5 g or less of trans fats per serving. This loophole is misleading at best and makes it possible for people to consume several grams of trans fats daily without knowing it. The only way to be sure that a food is trans-fat-free is to check the ingredient list for hydrogenated or partially hydrogenated oils. Only if a food does not contain these oils is its trans fat content truly 0.
Artificial Sweeteners
Artificial sweeteners are surrounded by controversy; questions remain about their long-term safety for the general population, relative safety for diabetics, benefits compared to sugar, and so on. A few things are certain about these sweeteners. First, contrary to what some sources state, artificial sweeteners do stimulate insulin production. As soon as you put something sweet in your mouth, regardless of how the taste is stimulated, your pancreas starts to produce insulin in response. Also, some artificial sweeteners can interfere with normal body processes. Sucralose, for instance, has been shown to impair thyroid function. Last, but not least, the body does not recognize artificial ingredients as food. These food-like substances are metabolized differently by the liver. They actually need to be detoxified. It is best to avoid artificial foods.
References
- Smart Medicine for Healthier Living; Janet Zand, L.ac., O.M.D., Allan Spreen, M.D., C.N.C., and James LaValle, R.Ph., N.D.; 1999
- The Paleo Diet; Loren Cordain, Ph.D.; 2002
- FDA Labeling Guidelines
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