Weapons of Mass Destruction in Your Kitchen

There are many imposter “foods” out there. I think author Michael Pollan hit the nail on the head when he coined them “foodlike substances.” (1) Much of the food we consume is ultra-processed, in fact ultra-processed products represent between 25 – 60 % of total daily energy intake. (2) If you look at a food package label and cannot tell what the food actually is, it’s processed food and you should think twice about eating it.

Food manufacturers aggressively market these very addictive products. Food, beverage, and restaurant companies spend almost $14 billion per year on advertising in the Unites States. (3) These foods are destroying the health of America hence why they should be considered weapons of mass destruction. The United States spends more on health care than any other country, over 4 trillion U.S. dollars in 2020. (4) Even with all this money spent in our healthcare system, the U.S. has the highest infant mortality rate (5.7 per 1000 live births) and lowest life expectancy (living on average 23.1 years after age 60) compared with other countries. (5) These high health care costs and low outcomes are associated with poor dietary intake. (6). A higher consumption of ultra-processed foods (>4 servings daily) was independently associated with a 62% relatively increased hazard for all-cause mortality. For each additional serving of ultra-processed food, all-cause mortality increased by 18 %. (7)

Here is a list of foods you're going to want to avoid, as they can truly wreck your body:

Ultra-processed foods:

They are foods that have been significantly changed from their original state, with salt, sugar, fat, additive, preservatives and/or artificial colors added. Think candy, soda, pizza, chips, frozen foods. Ultra-processed foods do not contain beneficial nutrients that the body requires. The more we eat, the poorer the overall nutritional quality of our diet. According to the Global Burden of Disease Study, approximately one in five deaths globally – equivalent to 11 million deaths- are associated with poor diet, and diet contributes to a range of chronic diseases in people around the world. (8)

High fructose corn syrup (HFCS):

There are 4 main reasons to avoid HFCS. First, controversy with HFCS starts with its production. Chemical contaminants used during manufacturing can end up in the HFCS. Mercury cells are still used in the production of caustic soda, an ingredient used to make HFCS, which may cause mercury contamination. (9) Daily low dose exposure to these contaminants can accumulate in the body causing health problems.

Second, HFCS is made from corn, which is usually genetically modified (GMO). We will discuss GMO in a bit.

Third reason deals with fructose metabolism. Prior debates state that since HFCS and table sugar are almost identical (HFCS is supposed to be 55% fructose / 45% glucose and table sugar (sucrose) is 50% glucose / 50% fructose), they are processed in the body the same. The main difference is that the fructose and glucose molecules are bound together in table sugar. Yes, fruits do contain fructose however it is packaged with micronutrients, water and fiber which slows down the digestion of fructose, slowing the overload in the liver. It is when fructose is free and not attached to fiber and other nutrients that it becomes toxic. The human body is not designed to process this form of sugar at such high levels. Unlike glucose, which serves as fuel for the body, fructose is processed almost entirely in the liver where it is converted to fat through a process called lipogenesis. Stimulated triglyceride synthesis leads to accumulation in the liver, causing non-alcoholic liver disease (NAFLD), which is now the most frequent liver disease. (10) NAFLD is metabolically related to adipose tissue (fat tissue), insulin resistant and dysfunctionality which leads to diabetes. Then we jump on the chronic metabolic disease rollercoaster leading to obesity, high blood pressure, heart disease, stroke, dementia, and cancer. There has been more fructose in HFCS than thought, as the fructose-to-glucose ratio in popular sodas has exceeded Generally Recognized as Safe levels (1.2-to-1). Most natural foods contain a ~ 1-to-1 ratio. According to the FDA, the most common forms of HFCS contaisn either 42 percent or 55 percent fructose, as described in the Code of Federal Regulations (21 CFR 184.1866), and these are referred to in the industry as HFCS 42 and HFCS 55. The rest of the HFCS is glucose and water. HFCS 42 is mainly used in processed foods, cereals, baked goods, and some beverages. HFCS 55 is used primarily in soft drinks. (11) Researchers from the University of Southern California’s Keck School of Medicine tested beverages using high-performance liquid chromatography to determine how much fructose, glucose and sucrose were in each sample. They found that the sweeteners in Coca-Cola and Pepsi contained as much as 65% fructose (and only 35% glucose), and Sprite registered as much as 64% fructose (and 36% glucose). (12) Which is not consistent with what is listed on the label nor FDA code of federal regulations. The FDA allows for a 20% margin of error on nutritional labels. (13) In this study, even Cokes and Pepsis with 65% fructose instead of 55% are only 18% higher than advertised. (12).

This brings us the fourth reason to avoid HFCS, damage to the gut. HFCS can decrease the diversity of bacteria in your gut microbiome, throwing off the balance of good and bad bacteria. It takes a lot of energy, or ATP - the body’s energy currency, to absorb fructose across the gut thus depleting the energy in the gut. This in turn can lead to leaky gut by affecting the tight junctions in the intestinal lining. (14, 15)

Trans fat:

This is the worst type of fat to eat. Trans fat leads to more than 500,000 deaths of people from cardiovascular disease every year according to the World Health Organization. (16) It is manufactured by adding hydrogen to vegetable oil which converts the liquid into a solid at room temperature. This process is called hydrogenation. It is listed on food label ingredient lists as partially hydrogenated oil (PHO). In 2015, the FDA determined that PHOs are no longer “Generally Recognized as Safe.” (17). However, the FDA allows that foods can be listed as “0 grams of trans fat” if they contain less than 0.5 grams of trans fat per serving. (18) This means that they can still be in many foods but not listed. Since the FDA ban of trans fats, manufacturers have started using fully hydrogenated vegetable oils, which do not contain transfat but contain saturated fat in the form of stearic acid. This fat also contributes to your risk of heart disease, so it is best to steer clear of all hydrogenated oils.

GMO:

According to the U.S. Department of Agriculture, GMO seeds are used to plant over 90% of all corn, cotton and soy grown in the US, which means that many of the foods you eat likely contain GMOs. (19) There are many conflicting viewpoints about the safety of GMOs. The biggest concern is the development of herbicide resistant. This means that farmers can use them without fear of harming the crops. Glyphosate is the most widely used herbicide in the world. It has also been the subject of many studies - and legal challenges - regarding its potential to cause cancer, specifically non-Hodgkin lymphoma. The U.S. Environmental Protection Agency says there’s “no evidence that glyphosate causes cancer in humans.” (20). The World Health Organization’s International Agency for Research on Cancer, however, stated in 2015 that glyphosate is “probably carcinogenic to humans.” (21). In 2019, researchers at the University of Washington concluded that using glyphosate increases the risk of non-Hodgkin lymphoma by 41 percent. (22). So, what is the deal!? I don’t know about you, but one study stating possible causation of cancer is enough for me.

Studies have also shown that glyphosate can alter the soil’s microbiome. (23) Simply put, a microbiome is a community of microbes — eukaryotes, archaea, fungi, viruses, bacteria — that act together both with and within a specific environment. When the soil microbiome is healthy and in balance, it directly, positively, affects the health of the plants that grow in it and protects them. It also has other critical ecosystem functions; most notably, it acts as a carbon sink, helping keep atmospheric carbon in check for a critical climate benefit. Some of these microbes play important roles in plant performance by improving mineral nutrition.

And just as glyphosate can alter the soil microbiome, it can also alter the gut microbiome. This herbicidal action is exhibited through the inhibition of the shikimate pathway. Mammals do not possess the shikimate pathway or any of the enzymes, which is why glyphosate was considered to be non-toxic to humans. In addition to direct toxicity, it is possible that glyphosate could influence health through secondary means via the gut microbiome, which harbors trillions of microorganisms living as a functional ecosystem. Commensal bacteria (those that reside on either the surface of the body or at mucosa without harming human health) appear to be more susceptible to glyphosate than potentially pathogenic bacteria, thereby promoting dysbiosis. (24)

With many questionable health concerns, the negative impact on soil health, environment and climate and possible destruction of the gut microbiome which can lead to other health conditions, it is best to steer clear from GMO.

Artificial sweeteners:

Artificial sweeteners are supposed to duplicate the effect of sugar in taste without the calories. Given they have no calories, they are promoted as an option for those trying to lose weight. Studies have shown that rather than promoting weight loss, intake of artificial sweeteners caused body weight gain. The sweet taste confuses the brain where it thinks sugar is on the way and this induces an insulin response. So basically, your body is still responding to sugar intake without actually having sugar. This causes blood glucose to drop resulting in hypoglycemia and increased hunger. Continued exposure to this response leads to increased caloric intake, increased body weight, and increased adiposity. (25-27) Multiple studies have demonstrated that artificial sweeteners damage the gut microbiome causing dysbiosis which can lead to obesity and diabetes. (28, 29, 30)

The relationship between artificial sweeteners and cancer remains controversial. There have been animal studies which show increased cancer risks but opponents state that subsequent studies have not provided clear evidence of an association with cancer in humans. A recently published French population-based study cohort demonstrated artificial sweeteners (especially aspartame and acesulfame-K) were associated with increased overall cancer risk for higher consumers compared to non-consumers. More specifically, aspartame intake was associated with increased breast and obesity-related cancer risks. (31) Same thought applies here for me; one study is enough!!

Majority of people are consuming artificial sweeteners to help with weight loss and glucose control however studies show they are counterintuitive to these goals. Best to steer clear of them and choose natural, whole, low-sugar foods and stay away from processed foods with added artificial sweeteners.

Sugar:

Think of sugar as a recreational drug. Studies have demonstrated how sugar stimulates dopamine receptors in the brain much like some drugs of abuse. (32, 33) Today the average American consumes almost 152 pounds of sugar in one year. This is equal to 3 pounds, or 6 cups of sugar consumed in one week. (34) The CDC recommends Americans aged 2 and older keep sugar intake to less than 10% of total calories. (35) Sugar comes in different forms and can be hidden within the nutritional labels as it goes by many names. Here are a few: sugar, glucose, honey, lactose, fruit juice concentrate, high fructose corn syrup, dextrose, fructose, corn syrup, sorbitol, molasses, maltose, corn sweetener, brown sugar, syrup, beet sugar, barley malt, agave nectar, evaporated cane juice, cane sugar, maltodextrin. Sugar increases inflammation and stress hormone production but also stress hormones make you crave more sugar. That's because the brain needs glucose to function, and stress puts the brain in a hyper-vigilant, fight-or-flight state that makes it use more glucose in order to function. This then signals an alarm in the body when you need more. This chronic cycle in turn leads to many chronic conditions such as diabetes, dementia, weight gain. So, what is a solution to break this cycle? Don’t drink liquid sugar calories and limit the amount of sugar eaten. If you are enjoying a treat, do not eat it on an empty stomach, try adding it after a wholesome meal to limit spikes of blood glucose.

Flour:

Americans eat about 131 pounds of flour per year! (36) Flour spikes blood glucose more than table sugar. The glycemic index is a value used to measure how much specific foods increase blood sugar. Foods are classified as low (55 or less), medium (56-69), or high glycemic (70 or above) foods and ranked on a scale of 0-100. The glycemic index of table sugar is 63 and flour is 71!! What does this mean? Flour causes the same issues within your body as sugar leading to the same chronic conditions with chronic ingestion.

Gums and emulsifiers:

Xanthan gum. Carrageenan. Guar gum. Acacia gum. Cellulose gum. Lecithin. All of these ingredients are food additives known as gums or emulsifiers. They are added to processed foods to make ingredients stick together smoothly. Several studies have suggested that emulsifiers can impact intestinal barrier function and the gut microbiome, potentially increasing the incidence of inflammatory bowel diseases. (37, 38) Regular consumption of gums and emulsifiers will cause gastrointestinal side effects such as excessive gas, bloating, loose stools and abdominal discomfort. People with digestive issues should avoid ingestion.

Pesticides:

Conventionally grown produce requires the use of toxic chemicals designed to kill insects and other pests. They also hurt us indirectly when our soil and water are contaminated. The residues of these chemical remain on the produce we eat, making their way inside our bodies. These chemicals have been linked to obesity, infertility, reproductive problems, cancers, and other diseases like Parkinson’s Disease. (39-44) You can greatly lower your exposure to pesticides by eating organic. A 2015 study funded by the EPA found that consumers who often or always bought organic had significantly less insecticide metabolites in their urine, even though they ate more produce than people who bought only conventionally grown fruits and vegetables. (45) In order to avoid as many pesticides as possible you can grow your own fruits and vegetables, or you can purchase organic produce. If you are on a budget, the Environmental Working Group ranks the fruits and vegetables that are most contaminated with pesticide residue. That list, known as the “Dirty Dozen,” can tell you which foods you must buy organic. The EWG also keeps a list of the foods that have the least amount of pesticide residues, known as the “Clean Fifteen.” You can go to EWG.org for the lists and background report in its entirety.

Summary:

The Standard American Diet, aka SAD diet, is filled with pro-inflammatory, allergenic foods laced with ingredients that will damage your body and brain and lead to diabetes, hypertension, heart disease, cancer, depression, ADHD, anxiety disorders and dementia to name a few. With new diet trends and information springing up daily, many people are confused about what to eat. Just by removing the above listed ingredients, you get rid of 90% of “foods” in the supermarket. What works best is really very simple. Eat real food. Cut out junk, sugar, and processed foods. This helps us eat in a way that balances our blood sugar and insulin, which is a primary driver of so many chronic diseases.

Reference:

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