Many commercial sauces, dips and dressings are considered ultra-processed foods and contain a number of ingredients that can interfere with our digestion, health and well being. Just because it has a nice label and a picture of a tomato or vegetable, doesn't mean it's healthy! The real test is what's inside and what potentially harmful additives are used.
Here are a few things to look out for:
1. Canola/Vegetable Oil
Many packaged and processed foods contain highly processed oils such as canola, soy, corn, vegetable, and palm oils. These oils undergo extensive processing, including high heat processing, bleaching, and deodorising, which can degrade their nutritional value. Opt for healthier alternatives like Extra Virgin Olive Oil or Unrefined Virgin Coconut Oil for cooking and dressings.
2. Added Sugar
Refined sugar is cheap, over-processed, and lacks nutritional value. It's commonly added to processed foods and can contribute to cravings and overeating. Instead, consider natural sweeteners like raw organic honey or 100% pure maple syrup to control sweetness and add nutrients. Alternatively, explore natural sweeteners such as Stevia.
3. Gluten, Soy & Dairy
If you've experienced bloating, gas, headaches, or allergic reactions after eating a meal, these ingredients may be the culprit.
Gluten, found in wheat, can disrupt gut health and cause inflammation, affecting nutrient absorption. You may feel tired, bloated, gassy or irritable.
Soy, particularly genetically modified varieties, has been debated for its health implications. Some say it's a hormonal disruptor due to phytoestrogens that mimic the effects of estrogen in the body, others are more concerned about soy being genetically modified and the impacts this could have on health. If you choose to consume soy products, opt for organic and non-GMO. There are also many people who are allergic to soy and must avoid it completely. Common symptoms of soy allergy include hives, itching, swelling, difficulty breathing, and digestive issues.
Dairy is also a top allergen. It contains lactose, whey, and casein. Lactose is the sugar component of dairy, which some people struggle to digest. This is caused by a deficiency of lactase, the enzyme needed to break down lactose. Luckily, there are many alternative dairy-free products, such as plant-based milks (e.g., almond milk, coconut milk), dairy-free yogurt, and cheese substitutes, available to individuals who are lactose intolerant. Symptoms vary, including bloating, gas, diarrhoea, stomach cramps, nausea, and vomiting. Some individuals may also experience skin reactions such as hives or eczema.
4. Artificial Colours & Flavours
Chemical additives such as artificial flavours and colours, can contribute to digestive issues and inflammation in the body. They have been associated with various health concerns, including hyperactivity in children, allergic reactions, and adverse effects on mood and behaviour. Some studies have suggested a link between artificial colours and flavours and conditions such as attention deficit hyperactivity disorder (ADHD), asthma, and migraines. Concerns have also been raised about their potential carcinogenicity. For example, certain artificial colours, such as Red No. 3 (erythrosine) and Red No. 40, have been studied for their potential links to cancer.
Remember to always carefully read the ingredients labels when selecting sauces, dips, and dressings, to make sure your 'healthy' choices are truly healthy.
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If you'd like to dive deeper into it, the book Ultra Processed People has come highly recommended and is available on Amazon. I'll be writing a book review on it in the next few weeks.
Disclaimer: Please make your own decision on whether the products are right for you.
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