Stop Fearing Your Foods: Four Ingredients Taking the Heat in the News
In recent years, there has been a growing focus on the ingredients in our food. Some of these ingredients have been labeled as "harmful" by prominent figures, including the United States Secretary of Health and Human Services. This has caused concern and confusion among many of us.
While it’s important to be aware of what goes into our bodies, we NEED to approach the latest food trends and fear-mongering with a sense of balance and caution. Fear-mongering based on misinformation can have unintended consequences, making us avoid ingredients that are not only safe but also essential to our health.
Let’s talk about four of the most “controversial” ingredients currently making the rounds in the media. I’ll give you the facts, so you can stop fearing what you can’t pronounce.
1. Seed Oils: The Overhyped Villain
Seed oils, such as sunflower, canola, and soybean oil, have been painted as the "bad guys" in the nutrition world lately. Their use in processed and fast foods is often pointed to as a major culprit for inflammation and poor health.
The Fear:
The talk around seed oils often includes claims that they contribute to chronic diseases like heart disease, diabetes, and even cancer. Anti-seed oil advocates also argue that these oils are highly processed and rich in omega-6 fatty acids, which supposedly cause inflammation.
The Truth:
Seed oils are actually a great source of essential fatty acids, including omega-6 and omega-3, which are important for heart health. The Academy of Nutrition and Dietetics (AND) recognizes these oils as part of a balanced diet, provided they are consumed in moderation. These oils are high in polyunsaturated fats, which can lower LDL (bad) cholesterol when used to replace saturated fats in the diet. They are a great choice in many cooking recipes, being very heat stable and neutral in flavor.
A list of common seed oils:
Canola/rapeseed oil
Sunflower oil
Soybean oil
Safflower oil
Sesame oil
Flaxseed oil
Peanut oil
The Takeaway:
It’s crucial to avoid going overboard on any oil, but completely vilifying seed oils is unnecessary and outright dangerous. They are safe to consume, and in fact, replacing saturated fats with unsaturated fats from seed oils can benefit your heart health. As always, balance and moderation is key!
2. Carrageenan: The "Scary" Additive
Carrageenan, a natural thickening agent made from red seaweed, has been widely used in food products like soups, sauces, and jellies. Some critics have linked it to digestive issues and inflammation.
The Fear:
Critics often claim that carrageenan can lead to gastrointestinal distress, inflammation, and even cancer. This fear stems from certain animal studies that used large doses of degraded carrageenan (a type not used in food production).
The Truth:
According to the Food and Drug Administration (FDA) and the Academy of Nutrition and Dietetics (AND), carrageenan is considered safe for consumption. In fact, studies that have examined food-grade carrageenan (the type used in food products) has not shown any conclusive evidence of harm.
The Takeaway:
Carrageenan is a natural and safe ingredient when used in moderation and it serves a useful purpose in creating the texture we love in many of our favorite foods. The negative claims being made are based on exaggerated or misinterpreted studies.
*Some people are sensitive or intolerant to carrageenan. Side effects for the minority of people who are sensitive or intolerant include:
Bloating and gas
Stomach upset (nausea, diarrhea, etc.)
Exacerbation of inflammatory conditions like Inflammatory bowel disease (IBD), Crohn's disease, or ulcerative colitis
3. Polysorbate 80: The Emulsifier Being Questioned
Polysorbate 80 is a synthetic emulsifier used to keep ingredients like oil and water from separating in foods. You can find it in products like salad dressings, mayonnaise, baked goods, and ice cream.
The Fear:
Some critics argue that Polysorbate 80 may lead to digestive distress and contribute to inflammation. There are also concerns about its role in food allergies and gut health, especially when consumed in large quantities.
The Truth:
According to the FDA, Polysorbate 80 is recognized as safe for use in food products. While it is a synthetic additive, it does not pose a significant risk when consumed in normal quantities. The concerns about Polysorbate 80 largely come from its role in processed foods, which are often consumed in excess, rather than the additive itself being harmful.
The Takeaway:
Polysorbate 80 is considered safe and like many food additives, it’s used to maintain the quality and consistency of processed foods. While it’s always best to limit highly processed foods, the focus should be on moderation rather than fearing specific ingredients. The problem is not the emulsifier- it’s often the overconsumption of processed products that happen to contain polysorbate 80.
4. Vitamin Additives with Intimidating Names: Riboflavin and Tocopherols
Meet two important vitamins in our food: riboflavin and tocopherols. These vitamins can sound a little intimidating with their scientific names, especially when we see them listed on ingredient labels. Are they really cause for concern?
Riboflavin (Vitamin B2)
Riboflavin, also known as Vitamin B2, is a vital nutrient found in a variety of foods like liver, eggs, milk, cheese, yogurt, and poultry. It's a water-soluble vitamin that plays a key role in energy production, cell function, and metabolism.
The Fear:
Because “riboflavin” sounds complex and unfamiliar, some people may worry it’s a synthetic, harmful chemical. However, riboflavin is often included in foods and supplements to ensure we’re getting enough of this essential nutrient.
The Truth:
Riboflavin is a naturally occurring vitamin and is absolutely necessary for our bodies. It is used to fortify foods, especially cereals, to help prevent deficiencies. The body can only store riboflavin in small amounts, so we need a consistent supply through our diet. There’s no need to fear it, it's a vital nutrient that helps support healthy skin, eyes, and nervous system function.
So even though riboflavin may sound scientific, it’s just another name for Vitamin B2, and it’s essential for good health. If you’re consuming a balanced diet, you’ll likely get plenty of it, but it’s perfectly safe in food fortification and supplements.
Tocopherols (Vitamin E)
Tocopherols are the scientific name for Vitamin E, a fat-soluble antioxidant that protects our cells from damage. Vitamin E is naturally found in foods like vegetable oils, nuts, seeds, spinach, broccoli, and avocado.
The Fear:
The word "tocopherol" sounds like a chemical compound, leading some to believe it’s an artificial additive. It’s often added to foods as a preservative due to its antioxidant properties, which help prevent rancidity in oils and fats.
The Truth:
Most of us don’t get enough of this important nutrient in our diet, and adding it to foods like oils and cereals helps ensure we get the protection against cell damage and inflammation that Vitamin E provides. It’s been studied extensively and is deemed safe.
The Takeaway:
Tocopherols might sound intimidating, but they’re just another name for Vitamin E, a crucial antioxidant that supports immune function and healthy skin. Don’t be put off by the name, these are vitamins we need and should embrace in our diet.
The Bottom Line: Don’t Believe All the Hype
In today’s media-driven and divided world, it’s easy to get caught up in the fear of the unknown, especially when it comes to things we can’t easily pronounce. Many commonly used ingredients have been the subject of major fear-mongering campaigns recently, but the research shows otherwise. These ingredients have been studied extensively, and reputable organizations like the FDA and the Academy of Nutrition and Dietetics have concluded them to be safe when consumed as part of a balanced diet.
It’s important to stay informed and to question where nutrition information is coming from. Always consult a nutrition professional like a Registered Dietitian (RD) or a reputable source such as the Academy of Nutrition and Dietetics for nutrition advice.
The fear around particular ingredients can often be more harmful than the ingredients themselves. Let’s be mindful of our food choices, but also aware that not every ingredient deserves to be feared.