We see the signs every time we walk the aisles at the supermarket; every time we watch TV and every time we open the pantry door, but how many of us know what all that mumbo-jumbo on food labels actually means? And more importantly, do we know what affects they have on our energy and wellbeing?
Do your homework
No preservatives, no added colour, no added salt: the list of ingredients that
aren't used in packaged foods jump out at us as we fill our trolleys, but what about the ingredients that do make it into the melting pot? Emulsifiers, flavour enhancers, stabilisers... the list goes on.
Food labels contain all the information you need to make wise, healthy and informed food choices. They also show the ingredients, including food additives that are sometimes represented as numbers, listed in descending order by weight.
It is these additives that can sometimes cause allergic reactions, particularly for those who suffer from known food sensitivities. Reading and, more importantly, understanding the label is therefore the first step towards a healthier you.
Food additives
Additives are chemicals that are added to foods to keep them fresh or to enhance colour, flavour or texture. Sometimes the additives listed on the food labels will be spelled out in full, and other times they will be shown as numbers, making it a bit more difficult for food novices to attain vital dietary information. The best you can do it to arm yourself with as much additive information as possible.
Food Standards Australia New Zealand has a handy
list of food additives and their corresponding codes, which you can print out and take to the supermarket.
Understanding the potential health risks of all ingredients can help increase energy levels and improve your health.
Names to know
While most of the 400 currently approved food additives in Australia do not pose any adverse health problems, there are some that have been linked with allergic reactions. For this reason, it's important to know what to look out for when you're scanning those all-important food labels. Some of the most common food additives and their associated health risks include:
Artificial sweeteners
What they do: a sugar substitute used to increase sweetness.
Risks: artificial sweeteners have raised a lot of questions in regard to associated health risks and use during pregnancy. Food Standards Australia New Zealand say sweeteners containing aspartame (one of the most commonly used synthetic sweeteners) and sucralose are safe for pregnant women to consume. Common brands containing aspartame and sucralose that have been given the thumbs up by health experts include Extra, Nutrasweet and Splenda. Those sweeteners that do not contain these components should be avoided.
People who suffer from phenylketonuria (a rare genetic disorder) should also avoid artificial sweeteners.
Emulsifiers and stabilisers
What they do: stop fats from clotting together.
Risks: these substances do not cause any known adverse reactions.
Preservatives
What they do: stop microbes from multiplying and spoiling food.
Risks: sulphur dioxide and sodium benzoate, common preservatives found in foods, can lead asthma sufferers to experience a feeling of tightness in their chests. Many people often also complain of a scratchy sensation at the back of the throat. Rashes may also occur.
Colours
What they do: used to enhance or add colour.
Risks: many point the finger at colourants as the source of many food sensitivities. In actual fact, food colours, whether natural or synthetic, rarely cause any health-related problems. And whether or not colourants cause hyperactivity in children is still unproven.
Flavour enhancers
What they do: as the name suggests, these are substances used to enhance taste.
Risks: eating foods containing MSG, the most common flavour enhancer, may lead to chest tightening in asthmatics. A less common condition known as "Chinese restaurant syndrome" has also been reported with symptoms including headaches, a burning sensation at the back of the neck, chest tightness and pain, nausea, sweating, and the sensation of facial pressure. Tingling in the limbs, face and head may also be experienced.
You are what you eat
So, the main lesson is to know your body, know your sensitivities and be aware of what you are about to consume. The fuel you put into your body gives you the energy to see you through the day, and making the best possible food choices can supply you with that extra zing and prevent allergic reactions.
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