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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It’s time to wave farewell to weight loss tactics that depend on severe calorie restriction. These crash diets often lead to weight gain, organ damage, malnutrition, loss of lean muscle mass, gallstones, eating disorders, and more. Instead of focusing on what you can’t eat and sticking to diets that leave you constantly hungry, you can concentrate on the nutritious foods that keep you satisfied, making healthier choices throughout the day. High-fiber foods can be particularly helpful in promoting a feeling of fullness.
Fiber can help curb cravings by keeping you full for longer, slow down gastric emptying, reduce your overall appetite, and prolong the time spent digesting your food. But the benefits of fiber extend beyond these.
Lauren Twigge, RD, the registered dietitian behind Lauren Twigge Nutrition, asserts that “besides helping to manage your weight, there are several other health reasons to eat a fiber-rich diet.” These include promoting heart health, supporting digestive regularity, decreasing the risk of certain chronic illnesses including colon cancer, lowering blood cholesterol, and helping manage blood sugar levels.
Carbohydrates are not the enemy when it comes to weight loss. In fact, consuming healthy whole grains can help keep you full, reducing the likelihood of impulsive eating. Benedict Ang, a fitness, nutrition, and mindset coach for Total Shape, recommends whole grains like oats, brown rice, and quinoa. “They’re packed with fiber and offer a wide range of nutrients, making them a staple in a high-fiber diet.”
Seeds, rich in healthy fats, protein, fiber, vitamins, and minerals, are often overlooked in the American diet. “Seeds are fantastic toppings for bowls of cereal, salads, or as grab-and-go snacks,” says Twigge. Pumpkin seeds, sunflower seeds, and especially flax seeds are great options for adding fiber to your diet.
Chia seeds are another excellent choice for adding fiber, healthy fats, and protein to your diet. Twigge suggests that adding just one ounce of chia seeds to your daily diet would add 9 grams of fiber and 4.5 grams of protein.
Twigge also recommends incorporating more berries into your diet. “Of all the fruits, berries are some of the most fiber-filled!” she tells Best Life. However, not all berries are equal in fiber content. While a cup of blueberries or strawberries has between 3.3 and 3.5 grams of fiber, raspberries and blackberries have between 7.5 and 8 grams of fiber.
Other fiber-rich fruits such as pears, apples, and mangoes are also recommended by experts. “While berries are a go-to fiber source, diced pears are also fiber-filled fruit choices that you could include. One cup of diced pear has around 5 grams of fiber,” says Twigge.
Many dried fruits are also high in fiber content and can aid in weight loss. Twigge suggests eating raisins, prunes, dried apricots, and cranberries, but cautions to find options without added sugar, which can add excessive calories to even small portions.
Fresh vegetables like artichoke hearts, collard greens, broccoli, Brussels sprouts, and spinach are high in fiber and can help manage your weight while enhancing your nutrition. “These veggies are low in calories but high in fiber, making them a perfect addition to your meals,” adds Ang.
Nuts are rich in protein, omega-3 fatty acids, antioxidants, and fiber. Studies have found that eating just a handful of nuts can reduce cravings, improve satiety, and lower your overall risk of obesity. Walnuts and macadamia nuts are particularly high in fiber.
Lastly, beans and legumes are excellent weight loss foods that keep you full long after your last bite. “Legumes, such as lentils and chickpeas, are excellent sources of fiber,” says Ang. “They’re not only rich in fiber but also a great source of plant-based protein, which can be incredibly beneficial for weight management.” Whether you opt for black beans, garbanzo beans, kidney beans, or pinto beans, all have high fiber levels ranging from 9 to 35 grams per cup.
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The importance of a balanced diet cannot be overstated. It’s not just about keeping cardiovascular disease and weight gain at bay, but also about ensuring that your body gets all the essential vitamins and minerals it needs to function optimally. One of these essential vitamins is vitamin B—especially B12, which is commonly found in meat, fish, seafood, eggs, and dairy. However, it’s not uncommon to fall short of your recommended intake.
According to Samantha Turner, MPH, RDN, a registered dietitian and owner of Forks and Grace, “Vitamin B12 deficiency is relatively common, especially among older adults, vegetarians, and vegans.” She further explains that “[Vitamin B12] plays an important role in supporting nerve and brain health and energy metabolism, and is crucial for nerve development, DNA synthesis, and red blood cell formation.”
While a doctor’s visit can reveal a deficiency, there are other warning signs to be aware of. Here are some signs that you might not be getting enough vitamin B12, as per doctors and nutritionists.
Feeling constantly tired, rundown, or low on energy can be a symptom of various health problems, but it can also indicate a deficiency of this vital nutrient. Leann Poston, MD, a licensed physician and health advisor for Invigor Medical, explains, “Vitamin B12 is essential to make healthy red blood cells. Low B12 levels can decrease red blood cell production and make it difficult for them to deliver oxygen to body cells, which can cause fatigue.”
If you’re planning on conceiving, a lack of vitamin B12 could become a problem. Qianzhi Jiang, PhD, RDN, a family dietitian and owner of The Nutrition Changer, shares, “Vitamin B12 deficiency has been linked to infertility as vitamin B12 improves the number of healthy eggs and embryo quality.” She adds that a low level of vitamin B12 is also associated with increased homocysteine, an amino acid that can increase the risks of many diseases when in excess. “Elevated homocysteine levels can damage the lining of the uterus, causing infertility,” Jiang explains.
Experiencing a pins-and-needles sensation in your extremities could be a sign that your body is low on vitamin B12. Poston elaborates, “Vitamin B12 deficiencies can cause changes in how your nerves send messages throughout your body. As the rate at which nerve impulses decreases, your body interprets this with numbness and tingling.”
But that’s not all. Jiang adds, “People with vitamin B12 deficiency can experience irritability, abnormal gait, an impaired sense of smell, and absences of neurologic reflexes such as the knee-jerk reaction.” In severe cases, psychiatric symptoms that resemble the symptoms of dementia can also occur.
If you notice some tenderness in your mouth that’s not related to a burn or toothache, it could be a sign you’re lacking in vitamin B12. Poston explains, “Vitamin B12 deficiency can cause glossitis. This appears as a smooth appearance of the tongue that can be painful.”
A vitamin B12 deficiency can also lead to misshapen red blood cells, says Poston. “These cells get caught in the spleen, decreasing the number of red blood cells circulating. This condition, called anemia, can cause pale skin color.”
However, there are also internal signs of this condition. Jiang notes, “Some people may see no or very mild symptoms caused by pernicious anemia for years while others may experience fatigue, muscle weakness, or palpitations (which is a feeling that your heart is pounding or skipping a beat). However, pernicious anemia may not be seen in cases of mild vitamin B12 deficiency.”
While this information is up-to-date and provided by top experts, it’s not intended to replace professional guidance. Always consult your healthcare provider directly for any questions about your medication or health.
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A recent study has raised concerns about the potential exposure to harmful chemicals, specifically PFAS, from frequent seafood consumption. These toxins, often referred to as “forever chemicals,” persist in the body indefinitely once ingested.
The study, published in Exposure and Health, suggests that regular seafood eaters may be at a higher risk of exposure to these chemicals, which have been linked to a range of health issues, including cancer, fetal abnormalities, high cholesterol, and thyroid, liver, and reproductive disorders.
The research team conducted a detailed analysis of PFAS concentrations in fresh seafood and surveyed eating habits in New Hampshire, a state known for its high seafood consumption. They tested 26 types of PFAS in the most commonly consumed fish: cod, haddock, lobster, salmon, scallop, shrimp, and tuna. The results revealed that shrimp and lobster contained the highest levels of PFAS compounds.
“The scientific community is working hard to understand more about the overall risk-benefit tradeoff of consuming seafood,” said Megan Romano, PhD, an associate professor of epidemiology at Dartmouth’s Geisel School of Medicine. “Part of the current challenge for consumers is that some of the traditionally safer seafood choices in terms of mercury content may have higher concentrations of other pollutants, like PFAS.”
The study’s findings have underscored the need for more stringent public health guidelines regarding seafood intake, particularly in coastal areas with PFAS pollution. Kathryn Crawford, the first study author and an assistant professor of environmental studies at Middlebury College, emphasized that exposure to PFAS via seafood is a function of both the amount of seafood people eat and the concentrations of PFAS in seafood.
“We found that people in NH consume more seafood on average than other parts of the U.S. Also, the region has been home to PFAS-related industries, which can release PFAS into the environment that can ultimately bioaccumulate in organisms like fish and shellfish,” Crawford added.
The study’s findings suggest that people in areas with PFAS pollution and high seafood consumption may be exposed to more PFAS than elsewhere. This has led to calls for the development of public health guidance for seafood consumption that takes these findings into account.
“There needs to be more awareness and strict guidelines on what is considered safe with these chemicals,” said Julia Zumpano, a registered dietitian with the Cleveland Clinic center for human nutrition. “People should limit known sources or PFAS in non-stick cookware, personal care products, cleaning products, grease resistant products, water resistant fabrics, stain resistant products.”
Pregnant individuals and children are particularly vulnerable to excessive seafood consumption. “Pregnancy and early childhood are periods of rapid development with a person’s life, which makes them susceptible to chemical exposures that might interfere with these normal developmental processes,” Crawford said.
David Love, PhD, an expert in food systems and sustainability and associate professor at John Hopkins Bloomberg School of Public Health, explained that pregnant and nursing individuals and young children cannot tolerate chemicals found in certain types of seafood, especially when consumed in large amounts.
Experts agree that the findings of the new study add to our understanding about the risks of PFAS exposure. David Love said, “PFAS is an emerging risk that we should be aware and continue to monitor and evaluate, but we are not yet able to set national guidance for seafood.”
For the general public, seafood should be limited to about 12oz per week, but fish high in mercury should be consumed less frequently, according to Zumpano. She also recommended choosing fish from the ‘best choices’ list most often, limit fish from the ‘good choices’ list and avoid fish in the high mercury list.
“Choose low mercury canned tuna, ideally that has been tested for mercury content,” Zumpano said. This study highlights the importance of a balanced diet and the need for consumer-friendly recommendations about seafood consumption.
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