Numerous commonly consumed foods may negatively impact health, prompting the need for more mindful eating habits. Dietician Daniela Krehl highlights concerns about high salt levels, particularly from cured meats containing sodium nitrite, which can form carcinogenic nitrosamines when heated. Recommendations include choosing uncurled meats and whole grain alternatives. Additionally, the dangers of certain chemicals in canned goods and high mercury levels in fish are noted. Experts suggest limiting processed foods and using natural ingredients to promote better health.
Many people enjoy a variety of foods without considering their effects on the body. This can be a mistake, as mindful eating can contribute to better health. Here are certain foods you might want to cut down on or even eliminate from your diet.
Additionally, the salt content in these foods can pose health risks, as explained by Daniela Krehl, a nutrition expert from the Bavarian Consumer Center. Special attention should be given to cured salt, which contains sodium nitrite. ‘When heated or fried, nitrosamines, known carcinogens, are produced. This is particularly true for red sausages,’ she points out. The smoke produced while frying or grilling can also be harmful as it contains polycyclic aromatic hydrocarbons, which are potentially carcinogenic.
If you choose not to eliminate meat, it’s advisable to opt for uncured products without nitrites and to prioritize organic options.
Moreover, the body converts white flour into pure glucose, resulting in a rapid spike in blood sugar levels. The pancreas has to work overtime to produce insulin and lower blood sugar, which can lead to cravings and may contribute to obesity and associated cardiovascular diseases.
Experts recommend choosing whole grain versions of pasta, rice, and bread instead.
This chemical can disrupt hormonal balance and may lead to developmental issues in children as well as infertility and cancer. ‘Unfortunately, this is true for most canned goods, as the industry has yet to find alternatives,’ states Krehl. ‘Using uncoated cans is also not a solution as they can leach tin, which is toxic.’ Consequently, glass containers are strongly recommended.
Mercury concentration in fish varies based on age, species, and catch area. Though the EU has established limits, pregnant and nursing women should avoid certain fish due to mercury toxicity, which can severely harm unborn children and infants.
Caution is also advised regarding farmed fish, such as salmon, which are often contaminated with antibiotics and pesticides from their feed.
Natural bars made from ingredients like nuts and dried fruits in organic quality are a healthier option that can also be made at home.
As palm oil is commonly found in baked goods, spreads, and snacks, the acceptable daily intake for children can quickly be exceeded. Therefore, the Bavarian Consumer Center advocates for established limits on 3-MCPD in plant oils, fats, and infant foods at the European level, according to Krehl.
Diacetyl caused a scandal in the U.S. after it was revealed that workers exposed to its vapor developed a lung disease called bronchiolitis obliterans, leading to irreversible lung scarring and narrowing. This condition, known as ‘popcorn lung,’ has been recently discussed again in relation to e-cigarettes. Diacetyl is also present in other products like snacks, baked goods, ready meals, baking mixes, and margarine.
Since these products lack beneficial nutrients, the body must draw on its vitamin and mineral reserves to process the sugar, potentially leading to deficiencies over time. Additionally, elevated blood sugar levels can trigger cravings.
Making your own chocolate from ingredients like cocoa butter, organic coconut oil, cocoa, and honey offers a healthier alternative.
According to the Consumer Center, products made from potatoes, along with cookies, crackers, toast, crispbread, and breakfast cereals, are particularly affected. Children are especially vulnerable, as they can quickly accumulate larger amounts of acrylamide relative to their body weight. The good news is that as of April 11, 2018, there are legally binding measures in place through an EU regulation aimed at reducing acrylamide levels in foods, requiring manufacturers to adhere to specific limits.
Soft drinks containing artificial sweeteners are also not much better, as they can increase the risk of cardiovascular diseases. Daniela Krehl notes that large amounts of aspartame can be harmful to the kidneys.
‘The combination of nitrite-curing salt in salami with cheese forms harmful nitrosamines, which are carcinogenic,’ explains Daniela Krehl of the Consumer Center. This combination of nitrites and amines can also be found in other dishes, such as seafood pizza and Hawaiian toast.