Nutrition
Decode Your Groceries: A-Z Guide to Healthier Food Choices
Grocery shopping can sometimes feel like navigating a maze, especially when it comes to understanding the ingredients in the products we consume. With the rise of health buzzwords like “adaptogens” and a myriad of antioxidants and protein sources, it can be challenging to decipher what’s beneficial for our bodies. To make your grocery shopping experience less complicated, we’ve compiled an A-Z guide of ingredients to help you make informed, healthy food choices.
This guide is based on extensive research, consultations with our medical team, and feedback from our readers about the lesser-known ingredients they wish to understand better. We’ve also noted the evidence behind each ingredient’s health benefits, whether confirmed, mixed, emerging, or limited in scope. Additionally, we’ve highlighted when a specific additive is recognized as safe (GRAS) by the United States Food and Drug Administration (FDA).
For instance, some fruits have been used for centuries by Indigenous peoples to treat various ailments. They are rich in vitamin C, antioxidants, and fiber. However, larger-scale studies are required to support claims that these fruits can help treat colds and the flu.
Edible gold is primarily used for aesthetic purposes, lightly brushed over desserts to give them a golden look. However, it’s important to note that people with a gold allergy may have a reaction when consuming this ingredient.
Leafy greens like endive are packed with antioxidants that may lower the growth of cancer cells. However, more research on human subjects is needed. Similarly, certain types of mushrooms are rich in fiber and B vitamins. Some research suggests these mushrooms can reduce the growth and spread of cancer cells, improve heart and brain health, and bolster immunity. However, more research is needed, especially on human participants.
Fennel, an herb and medicinal plant, is nutritious and contains vitamin C, calcium, magnesium, potassium, and manganese, some of which are known to support heart health. However, research about its ability to curb appetite is mixed, and purported anti-cancer benefits have not been observed in humans.
Ferrous gluconate is commonly prescribed in supplement form to aid in anemia treatment, but you may also see it on an ingredient list for cereals, infant food, and dairy products. Fish oil, made when fat or oil is extracted from fish tissue, may increase heart and eye health, reduce inflammation, and improve mental and cognitive health outcomes.
Freekeh, made from green durum wheat, is a whole grain. Some research indicates that it can assist digestion, heart health, and weight management. However, it contains gluten, which some individuals may need to avoid.
Chiles, like jalapenos, contain capsaicin, a bioactive plant that some research indicates might help relieve pain and help with weight loss. However, chili might make irritable bowel syndrome worse temporarily.
Fugu, a Japanese delicacy served as sashimi and nabemono, or Japanese hot pot, can be lethal if not prepared carefully to remove the tetrodotoxin, a venom found in eel and octopus that’s toxic to humans.
Gluten refers to a family of storage proteins with health benefits that naturally occur in certain grains like wheat, barley, and rye. Gluten-free diets have increased in popularity in recent years, and people with celiac disease, non-celiac gluten sensitivity, and other conditions are advised to avoid gluten entirely. Others should speak with a provider before cutting gluten.
These small, tart red berries are commonly sold powdered or dried and added to juices. More research is needed to confirm benefits, including better immune function and eye health.
Guar gum is an additive commonly found in processed foods like salad dressing and yogurt to thicken and bind them. It is low-calorie and high in soluble fiber, so it may help with blood sugar and cholesterol control. The FDA considers it safe in specific amounts, but too much can trigger digestive issues like bloat and gas.
Gram flour, also known as chickpea or besan flour, has been a popular ingredient in Indian recipes for hundreds of years. It’s made with chickpeas and has a mild and nutty taste. It contains antioxidants that can help combat free radical damage. When used in processed food, it may lower the amount of a potential carcinogen known as acrylamide. Chickpea flour has fewer calories and less of an impact on blood sugar than wheat flour, plus it may be more filling.
Hemp seeds are the small, whitish seeds of the hemp plant. They only have small traces of THC, the compound in cannabis that triggers a “high.” They’re loaded with healthy fats, protein, vitamin E, magnesium, calcium, iron, and zinc and can be pressed into hemp oil. They may help with heart disease risk, skin disorder treatment, and digestion and serve as a good source of plant-based protein.
High-fructose corn syrup is an artificial sweetener. It’s been linked to conditions including obesity, diabetes, and heart disease. Scientists and healthcare providers typically recommend limiting or avoiding this sweetener.
Hops are female flowers from the hop plant Humulus lupulus and are most commonly found in beer. Research indicates hops may have a sedative effect. They may also help with menopause symptom relief and obesity, but more human-centered data is needed.
Inulin is found naturally in foods like asparagus, leeks, bananas, onions, and wheat. It’s a type of prebiotic fiber that may help reduce blood pressure, and can aid in blood sugar management. It’s generally considered safe. People, particularly those who are pregnant, should discuss taking supplements with their providers.
Quinoa, a gluten-free seed often mistaken for a grain, was hailed as a sacred food by the Inca people hundreds of years ago. Today, it’s lauded for its nutrient contents like fiber, protein, folate, and magnesium, making it useful for weight management and gut health. It boasts flavonoids, including quercetin and kaempferol, which can have anti-inflammatory properties.
Turmeric is a spice used in curry that gives it its yellow color. It’s also become a popular dietary supplement. It contains curcumin, a substance with anti-inflammatory and antioxidant properties. Most studies used turmeric extracts with large amounts of curcumin, and more research is needed.
This guide is by no means exhaustive. For a more comprehensive list of food additives, we recommend visiting the FDA’s website. Armed with this knowledge, you can confidently navigate the grocery store aisles and make informed decisions about the food you consume.
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