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Are You Eating Toxic Food? The Best Brands & How to Avoid Hidden Chemicals.

Food is fuel, what we eat determines our longevity. Longevity is determined based on health span how well you feel during your lifespan. For thousands of years we have greatly misunderstood food and what its purpose is.



All over the world, healthy foods are widely recognized as fruits, vegetables, lean proteins, whole grains, beans, legumes, nuts, seeds, and supplements—the list goes on. However, what was once a natural way of living has now become a chore and an added expense. Limited time, resources, and education about what is truly healthy versus what is not, combined with an overwhelming abundance of highly processed and fast foods, have made unhealthy choices both easier and more affordable.


Now is the time to take back our health. We must care about what’s in our food because the choices we make today shape the health of future generations. The more we educate ourselves and take small steps toward healthier lifestyles, the better we will feel and the longer we can live. Let’s dive into the research behind processed foods and the risks associated with their ingredients.


To help you better understand the obstacles we face in todays society with the chemicals in our food, just check our some of the research based stats on how ultra processed foods and others effect our health.


  • A Pub Med Narrative Review covered over 43 studies and found that 37 studies of the 43 were connected to at least one negative health outcome associated with Ultra Processed foods. (Learn More)

  • Over the last 25 Years they have found consistent evidence showing that diets high in proportions of ultra processed foods are intrinsically nutritionally unbalanced, harmful to health or both. (Learn More)

  • It was found in the same comprehensive study the people who ate more Ultra processed foods saw a significant % increase in their BMI over time. (Learn more)

  • Research has found that when we consume excess calories it shortens our lifespan. Where as moderate restrictive eating helps improve health span. Americans consume more calories than any other nation and these calories come from little to no nutritional value. Learn more

  • According to the Victor Chang Research Institute. In a 2024 study of almost 10 million people it was found that consuming large amounts of ultra-processed foods was associated with a 50% increased risk of cardiovascular disease related death. (Learn more)

  • A study presented at the European Society of Cardiology Congress in August of 2023, they tracked 10,000 Australian women for 15 years. Those with the highest amount of Ultra processed food in their diet were 39 percent more likely to develop High Blood pressure. 


As the research shows, ultra-processed foods have been linked to a range of potential negative health effects. But does this mean all processed foods should be considered harmful? Not necessarily. Some companies are taking the initiative to create more nutritionally valuable processed foods, which, according to studies, may not have adverse effects on health—depending on the frequency and quantity of consumption.


The key is to treat processed foods as a supplement to a whole-food-based diet. Following an 80/20 approach—where 80% of your diet consists of whole, nutrient-dense foods like fruits, vegetables, lean meats, and healthy fats, while 20% includes high-quality processed foods—can provide the best of both worlds. This balance allows for convenience while still prioritizing overall health and nutrition.

Getting to know what's in our food starts with what ingredients make ultra processed foods so unhealthy in the first place. Ingredients like:


  • High Fructose Corn Syrup: Highly processed sugar that increases the risk of diabetes and obesity.

  • Hydrogenated oils: trans fats that raise our bad cholesterol LDL.

  • Refined grains: spikes blood sugar.

  • Artificial Flavors and colors: known to cause ADHD like symptoms, anxiety, and digestive issues.

  • Emulsifiers: the help hold ingredients together and have been known to harm our gut health.

  • Sodium: High blood pressure.

  • Added sugars: spike our insulin and blood sugar.


These ingredients are often combined to enhance flavor and extend shelf life. However, they can also disrupt appetite regulation, spike blood sugar levels, contribute to arterial plaque buildup, and harm digestive health. If you want to learn which specific ingredients to watch out for, click the link below for more information.

If these are the main ingredients to avoid in ultra-processed foods, then what should we look for on a food label to ensure it’s a healthier choice? Understanding which ingredients signal better quality can help you make informed decisions about the processed foods you include in your diet.


When shopping for healthy alternatives with ultra processed foods, you want to make sure the list is full of ingredients that you understand, an example (Three Wishes Cereal ingredient label at Walmart: Chickpea, Tapioca, Pea Protein, Organic cane sugar, cocoa, natural flavors, salt, monk fruit) This is an example of a food with simple, recognizable ingredients—except for tapioca, which comes from the cassava root and supports gut health. “Natural flavors” in this case are derived from the cocoa plant, meaning they come from a real food source. This is just one of many examples you’ll see later in this blog post.


How does Ultra processed foods cause sugar cravings?

Processed foods have long been associated with addiction, but what makes them so addictive? They alter appetite regulation and gut bacteria, causing the body to associate these foods with reward. Over time, the chemicals and ingredients in processed foods can rewire the brain’s reward pathways, leading to addictive behaviors and emotional eating. With an abundance of processed food options readily available, it’s easy to overconsume them—especially given how they’re designed to be hyper-palatable and habit-forming.


Processed foods are designed to be highly flavorful and indulgent, but their ingredients have been linked to disruptions in appetite-regulating hormones. Studies have shown that processed foods can increase the hunger hormone ghrelin while decreasing the satiety hormone peptide tyrosine, making it easier to overeat and harder to feel satisfied. Learn More


When appetite hormones become dysregulated, it can be difficult to recognize when to stop eating or establish healthy boundaries with food. This is where terms like emotional eating and overindulgence come into play. Highly processed foods create a constant reward response in the brain, driving cravings and making it harder to resist overeating.

Research has also linked ultra-processed food consumption to an increased risk of various cancers, including breast cancer. One study found that for every 10% increase in processed food intake, there was a corresponding 12% rise in overall cancer risk—11% of which was specifically linked to breast cancer. (Learn more)


These foods are not only harmful to our waistlines but also to our long-term health—they can increase the risk of cancer. The carcinogenic ingredients found in many processed foods can be just as detrimental to your health as smoking. (Learn more here)


We don't have to live restrictive lives.

One of the biggest challenges when trying to eliminate or limit processed foods is the misconception that we must completely cut them out of our diets. This can feel overwhelming, especially for families dealing with financial struggles and limited time. Instead of going cold turkey, consider making small adjustments by choosing healthier brands that you can gradually incorporate into your routine. If you’re aiming to lose weight, manage blood sugar, or lower blood pressure, it’s important to limit highly processed foods and focus on nutrient-dense options like fruits, vegetables, and lean proteins. Here are some tips for navigating changes in your processed food consumption:


  • Look for Organic, non GMO naturally flavored processed foods these may not always be the best options, but they are better than just regular processed foods. (*Additional tip: follow the serving sizes on any processed foods, when you consume these food you want to make sure that you don't overindulge as this is the reason we generally spike our blood sugar and blood pressure.)

  • When reading labels make sure the sugar content is less than 6-7g per serving as the more sugar you consume the more likely you are to overconsume regardless if it organic sugar.

  • Look low sodium on can items and keep make sure the sodium content is 200mg or less per serving on any food label.

  • Make sure the ingredient label is 8 ingredients or less and these ingredients are from whole (Real) food sources.

  • Stick to the gluten free section in your grocery store as these are more accommodating and have way healthier ingredients.

  • If you buy bread go for Sourdough bread or buy from a local bakery if you have one that makes homemade sourdough bread as this bread is fermented and the fermentation process kills off the gluten in the bread making it more digestible.

  • Getting a Costco membership is a great way to get some awesome organic foods in bulk and they are starting to include so many great brands with healthier ingredients.


These are the strategies I use, and many of my clients use, when grocery shopping. They can help you navigate the store with confidence and save you hours of searching and trial and error. Here are some ingredients you’ll want to avoid while shopping:


  • Enriched flour, wheat flour, rye, barley, Soy sauce, corn flour, Yeast, Brewers yeast, malt, Oats.

  • Soybean oil, Vegetable oil, sunflower oil, safflower oil, canola oil, peanut oil, corn oil

  • High fructose corn syrup, Cane sugar, aspartame, sucralose, Erythritol

  • Red 40, blue 6, yellow 6, caramel color or any other color.

  • Sorbic acid, SMB Sodium metabisulfite, triclocarban, Parabens, Methylisothiazolinone, Benzoates, Nitrates, Sulfites, Polysorbate 80, Carrageenan, CGN, Potassium sorbate.


These are some of the top worst ingredients you need to be on look for when you are grocery shopping, now lets dive into what ingredients are good to see on a food label:


  • GF Flour, rice flour, brown rice flour, quinoa flour, cassava flour, chickpea flour, almond flour, coconut flour.

  • Coconut oil, avocado oil, organic cold pressed extra virgin olive oil, grass-fed butter, ghee

  • Stevia, monk fruit extract, organic unfiltered honey, organic maple syrup, organic agave syrup, Organic cane sugar.

  • Fruit extract coloring from foods like chlorophyll, beets, etc.

  • Absorb acid, Citric acid, Tocopherols and extracts are okay to see on labels.

  • Natural flavors depending on the flavor, the more complicated the flavor the more artificial the flavor will be.


When grocery shopping, these are the key ingredients you’ll want to look for on an ingredient label. Keep in mind that not every brand treats their foods equally, so finding the best options is essential. Here are some top brands you can find in most grocery stores, including Target, Walmart, Kroger, H-E-B, and others:


Why does this matter?

Now is the time for us to take control of our health and how we feel. The more we learn to navigate harmful chemicals in our food system and environment, the better we can feel, prevent disease, and live a vibrant, energetic life. 


What Are The Best Brands?

*I have no financial affiliation with these brands or companies.


Flours/Cake Mixes: (Most Grocery Stores)


Cooking oils: (Walmart, Target, Kroger, Thrive market)


Condiments: (Any Grocery Store)

*Any condiment that is certififed organic and has natural ingredients is fine.


Canned items: Search for certified organic, non GMO, and low sodium, and for fish look for wild caught.


Deli Meats: (Walmart, Target, Kroger, Trader Joes)


Cheeses: Go to the imported cheese section and looked for raw aged cheddar, parmesan Reggiano, and grass-fed

  • Kerry gold

  • Any cheese imported from another country especially Europe (Switzerland, Italy, France, etc.)


Cereals/Granola: (Most Grocery stores)


Dairy: Go for raw milk, Grass-fed finished milk, & coconut milk as these are the best forms of dairy that digest best for humans.


Eggs:


Beverages:


Fruits and veggies: Go for non-GMO and certified organic is the best to look for while shopping.


Meats: Go for anti-biotic free, grass-fed, pasture raised, and certified organic.


Other brands: Here are some other brands and websites you can use to get healthy snacks and food items.


Conclusion

The takeaway from this is now you have the brand sand ingredients you need to look for in the grocery store in order to feel confident and secure in the decisions you are making with you and your family.

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