The average grocery store carries over 33,000 products, and many of them are more science experiment than actual food. These days, grocery shopping often feels like a trip through a chemistry lab. Many of the products in your shopping cart contain more chemicals than actual nutrients – from artificially colored snacks to processed staples saturated with unpronounceable ingredients.
This is despite the fact that ultra-processed foods (UPFs) are convenient and frequently tasty but contain health risks. To help you spot and avoid these chemical-laden items next time you’re shopping, here’s a list of 16 common offenders.
Processed Cheese Slices
Processed cheese slices are thin, melty, and way too convenient, but they commonly pack emulsifiers, artificial colors, and phosphates. They do offer some calcium and protein, but the sodium content and chemical additives may outweigh that. Choose natural cheese as it is less synthetic.
Fruit Snacks
Many fruit snacks are more snack than fruit, in spite of the name. Made with artificial dyes and flavors, these brightly colored treats contain none to very little actual fruit. For a natural and nutrient-packed alternative, try dried or fresh fruit.
Non-Dairy Whipped Toppings
You know those fluffy dollops of whipped topping? These oils are often made from hydrogenated oils, high fructose corn syrup, or synthetic emulsifiers. For creaminess, you’ll be better off with real whipped cream or coconut cream.
Microwave Popcorn
Sure, it’s convenient, but many of those “buttery” microwave popcorn bags have diacetyl (a chemical associated with respiratory issues) and perfluorinated compounds in the packaging. A study published in the National Institute of Health noted that workers exposed to diacetyl (2,3-butanedione) developed “popcorn lung,” a severe “lung condition.” A healthier alternative to movie-night popcorn might be making your own on the stovetop.
Instant Noodles
Instant noodles are a college staple, and they usually contain TBHQ (that’s a petroleum-derived preservative), MSG and way too much sodium. But these cheap and quick meals can be nutritionally void and come with long-term health risk. For a better alternative try stir-frying whole grain noodles with fresh veggies.
Margarine
Margarine has long been touted as a healthier replacement for butter, but it’s frequently produced using hydrogenated oils, artificial coloring, and trans fats in high doses. Many of these components are associated with cardiovascular disease risk. Instead, choose traditional butter or other plant-based spreads with minimal additives.
Low-Fat Ice Cream
Diet ice creams are marketed as a ‘guilt-free’ dessert substitute for fat and sugar with artificial sweeteners such as aspartame and acesulfame potassium. However, these additives are controversial and may not, in fact, be as healthy as advertised. Instead, look for real ingredient options but in smaller portions.
Store-Bought Salad Dressings
Commercial salad dressings come in flavors as varied as creamy ranch to vinaigrettes, but they usually also include preservatives, flavor enhancers, and stabilizers. Making your own dressing at home is a breeze and means you don’t have to deal with unnecessary chemicals.
Flavored Yogurts
A healthy pick can be filled with artificial flavors, sweeteners, and dyes. A simple and nutrient rich-alternative with no hidden chemicals is eating plain yogurt with fresh fruit. Dietitian Ruchita Batra says, “Unfortunately, artificial sweeteners may not be any healthier than real sugar. And eating super-sweet artificial sweeteners can set up your taste buds to crave more sweet stuff throughout the day. Your best bet is to avoid flavoured yoghurt and reach for the plain variety.”
Breakfast Cereals
Some cereals are colorful, sugary, and loaded with artificial additives as well as synthetic vitamins that don’t undo the high sugar level. Go for unsweetened granola or oatmeal with natural toppings for a lit health start.
Energy Drinks
Energy drinks are chemical cocktails of caffeine, taurine, artificial flavors, and loads of sugar. Also, regular consumption has been associated with heart health issues, and other risks. For your energy boost, stick to coffee or tea.
Canned Soups
These soups can be convenient but have excessive sodium, MSG, and chemical preservatives; nothing like broth made from scratch or a quick pot of fresh, hearty soup using whole ingredients. A single can could easily exceed 70% of your daily sodium limit. The American Heart Association recommends no more than 2300 mg per day and moving toward an ideal limit of no more than 1500 mg per day for most adults.
Bottled Smoothies
Although they may look healthy, bottled smoothies often include hidden sugars, colorants, and preservatives. By blending your smoothie at home, you know exactly what goes in your drink.
Soda
Soda is bright, bubbly, and sweet; however, it is packed with chemical ingredients — like high fructose corn syrup, caramel coloring, and phosphoric acid — all to which there’s a link to obesity, metabolic disorders, and tooth decay. Even the dyes that some sodas are made of are banned in other countries. Replace soda with sparkling water, or naturally flavored beverages.
Vegetable Oils
Vegetable oils are commonly used in cooking; however, they go through intensive chemical processing so they can contain hexane (the chemical solvent used during their extraction). Consider olive, avocado or coconut oil instead.
Packaged Cookies
While store-bought cookies are very convenient, they generally have very poor quality and contain lots of palm oils, artificial flavors, and preservatives. Cookies made at home with basic, wholesome ingredients are healthier and also taste better.
Disclaimer – This list is solely the author’s opinion based on research and publicly available information.
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