Brominated Vegetable Oil

This is one of the last posts in the series of ingredients that should be avoided/minimized.  Today I'll briefly discuss Brominated Vegetable Oil.


Brominated Vegetable Oil (BVO) is an additive created by adding the element bromine with vegetable oil.  Bromine is a nonmetallic element that is liquid at room temperature and is considered highly toxic and extremely reactive.  Bromine is used in many industrial compounds and cleaners, as well as in water purification, photo chemicals, antiseptic and sanitizing agents, dyes, fumigants, and anti-knock mixtures for automotives.  BVO gives the flavoring oils in soda the same density as water and stays suspended in the drink, therefore boosting the flavor in many citric-based fruit and soft drinks.  BVO has been shown to cause a significant increase in triglyceride and cholesterol content in both the heart and liver.  In lab rat studies, the BVO residues accumulated in the rats' body fat, damaging their heart, liver, thyroid, testicles and kidneys.  BVO has been banned in over 100 countries, is a potential carcinogen, and can cause a number of disorders from headaches, fatigue, and weight-gain to cancer, heart and kidney diseases.

Next up: Benzoate Preservatives...

Monosodium Glutamate (MSG) & Sodium Nitrates and Nitrites

Monosodium Glutamate, aka Sodium Glutamate or MSG, is a flavor enhancer added to may products, including Chinese food, canned vegetables and soups, and processed meats as well as restaurant food, salad dressings, chips, and frozen entrees. The FDA claims that MSG is generally regarded as safe but its use is still controversial. Flavor enhancers are believed to stimulate appetite, thus contributing to obesity. Also, flavor enhancers have also been shown to destroy nerve cells in infant mice. The following symptoms are associated with MSG intolerance: headache, nausea, weakness, edema, change in heart rate, burning sensation, difficulty breathing, wheezing, flushing, sweating, sense of facial pressure or tightness, or numbing, tingling or burning sensations in or around the mouth. Also, avoid hydrolyzed vegetable protein, or HVP, which may contain MSG.

Sodium Nitrates and Nitrites are both used a food preservatives used in preserving and fixing color in cured meats and fish. Sodium nitrate is also used as an ingredient in fertilizers, pyrotechnics, and as a solid rocket propellant, as well as in glass and pottery enamels; the compound has been mined extensively for those purposes. Sodium nitrite is also used in manufacturing diazo dyes, nitroso compounds, and other organic compounds; in dyeing and printing textile fabrics and bleaching fibers; in photography; as a laboratory reagent and a corrosion inhibitor; in metal coatings for phosphatizing and detinning; and in the manufacture of rubber chemicals. It may also be used as an electrolyte in electrochemical grinding manufacturing processes, typically diluted to about 10% concentration in water. Sodium nitrite also has been used in human and veterinary medicine as a vasodilator, a bronchodilator, and an antidote for cyanide poisoning. Both have been shown to prevent botulism (so stay away if you're getting Botox or it may reduce the effectiveness!). Overall, the substances do not appear to be that harmful until you consider that once they are combined with chemicals in the stomach or exposed to high temperatures they form compounds known as nitrosamines, which are highly carcinogenic.

As always, proceed with caution and try to avoid these substances as much as possible. Stick with fresh, unprocessed food for optimal health.

Artificial Sweeteners

Funny how I'm drinking a caffeine free diet coke while I'm writing today's post on artificial sweeteners. Of course I rarely drink soda anymore but my point is that while it's a good idea to avoid the list of ingredients I've been discussing as much as possible, having a soda a few times a year is not a health crime. I'm actually finding that I don't like it as much as I used to. I had a few sips of Dr. Pepper on the plane back from Florida and was disappointed that it wasn't as yummy as I remember but perhaps that is a good thing! There are several artificial sweeteners but the bulk of my focus will be on the most common ones such as Aspartame, Saccharin, and Sucralose.

Aspartame, a.k.a. Equal or NutraSweet, is used in many foods and beverages as a sugar substitute with many scientists regarding it as a neurotoxin. It was first introduced in the 1970's to reduce calories and sugar in food. Aspartame, as well as other artificial sweeteners, go unrecognized by the brain's satiety centers so they are not counted as real food, therefore your body will be looking for those calories and fullness elsewhere. Some of the more minor side effects associated with Aspartame are intestinal problems, headaches, and dizziness while there are 92 more serious side effects including seizures and hallucinations. A full list can be seen here. Also, long term use of aspartame can lead to symptoms that mimic such diseases as Multiple Sclerosis (MS), Lupus, Fibromyalgia, and Alzheimer's disease. Aspartame cannot be ingested after heating because it is turned into formaldehyde; it also takes the longest to be processed by the body which can lead to toxicity and has been rumored to limit the brain's ability to use certain vitamins and minerals.

Saccharin, a.k.a. Sweet-n-Low, was first introduced in the early 1900's but did not become popular until there were sugar shortages during WWI. Saccharin is calorie free and does not effect blood sugar levels but, like aspartame, is not recognized by the brain's satiety center. Saccharin was long regarded as one of the safest artificial sweeteners until experiments showed increased cancer rates in lab rats, however those findings did not translate to humans.

Sucralose, a.k.a. Splenda, is relatively new to the scene and is made by chemically reacting sugar with chlorine. It is 500 times sweeter than sugar and is able to be heated (unlike aspartame and saccharin), however the same holds true with Sucralose - it is not recognized by the brain's satiety centers. It is thought to be safer than the others because it is produced using sugar although in some instances has been used as a mosquito repellent. Sucralose can reduce the good bacteria in the intestines while increasing the pH of intestines, lead to weight gain, and have an effect on the ability of the intestines to absorb medication.

Other artificial sweeteners to be wary of are, acesulfame-K, neotame, and sugar alcohols (which aren't necessarily artificial) due to their potential side effects. Research on all of these is inconclusive but it is sometimes better to err on the side of caution and try to maintain a natural diet as possible.

Look for upcoming blogs on MSG, Sodium Nitrates and Nitrites, Olestra, Benzoate Preservatives, and Brominated Vegetable Oil (BVO).

Caffeine: Friend or Foe?

We're back from vacation and ready to continue with our blogs on ingredients we should try to eliminate or reduce. So far we've covered High Fructose Corn Syrup (HFCS), Trans Fats, and Artificial Colors and Flavors, which are all generally regarded as bad for your health. Today we cover caffeine which falls into a "healthy or not" gray area.

The following are potential risks of caffeine consumption:

• Cardiovascular problems: caffeine increase heart rate, elevates blood pressure, and can contribute to the development of heart disease by increasing cholesterol and the homocysteine, the biochemical which is linked to increased risk for heart attack. Caffeine is also linked to coronary vasospasms which cause 20% of all fatal heart attacks that kill otherwise perfectly healthy people
• stress: caffeine stimulates the excretion of stress hormones, which can produce increased levels of anxiety, irritability, muscular tension and pain, indgestion, insomnia and decreased immunity. Increased levels of stress can keep you from making healthy responses to normal daily stress
• emotional disturbances: anxiety and irritability are hallmark mood disturbances associated with caffeine consumption, as well as depression and attention disorders. Depression may occur as part of the letdown or withdrawal from caffeine. Caffeine also decreases the blood flow to the brain by as much as 30% and negatively affects memory and mental performance
• blood sugar swings: caffeine stimulates a temporary surge in blood sugar followed by an overproduction of insulin, which causes a blood sugar crash within hours. This rollercoaster causes weight gain since insulin's message to the body is to store excess sugar as fat. Diabetics and hypoglycemics especially stay away from caffeine
• gastrointestinal problems: many people experience a burning sensation in their stomach after drinking coffee (regular and decaf) because it increases the secretion of hydrochloric acid, which leads to an increased risk for ulcers. Additionally coffee reduces pressure on the valve between the esophagus and the stomach so that the highly acidic contents of the stomach pass up to the esophagus, which can lead to heartburn and gastro-esophageal reflux disease (GERD)
• nutritional deficiencies: caffeine inhibits the absorption of some nutrients in addition to causing the urinary excretion of calcium, magnesium, potassium, iron, trace minerals and all essential elements necessary for good health
• male health problems: In most cases, men can reduce their risk for urinary and prostate problems by making dietary changes, which include eliminating coffee and caffeine
• female health problems: Fibrocystic breast disease, PMS, osteoporosis, infertility problems, miscarriage, low birth weight, and menopausal problems such as hot flashes are all exacerbated by caffeine consumption. Women on birth control pills are particularly at risk since they tend to have a decreased ability to detoxify caffeine
• aging: Many people in their 40's and up find that they cannot tolerate the same level of caffeine consumption that they could in their 20's and 30's. Production of DHEA, melatonin and other vital hormones decline with age, but caffeine speeds up the process. Caffeine dehydrates the body and contributes to aging of the skin and kidneys. It has been shown to inhibit DNA repair and slow the ability of the liver to detoxify foreign toxins.
• adrenal exhaustion: caffeine consumption leads to eventual adrenal fatigue, which can leave you vulnerable to a variety of health disorders related to inflammation and fatigue. Find more about adrenal fatigue here.

Some of the benefits of caffeine are as follows (yes, some contradict the statements above):

• alertness: caffeine can make people feel more alert at doses as low as 100mg (the amount in an 8oz cup of ordinary brewed coffee)
• mood: people report a sense of improved well-being, happiness, energy, alertness and sociability at about 200mg
• concentration: studies suggest that caffeine can help you perform a variety of cognitive tasks, such as recognizing visual patterns, more quickly
• performance: research shows that if just 3-9 mg of caffeine per kg of weight is consumed one hour prior to exercise it increases endurance
• reduce muscle pain: caffeine may stimulate the release of b-endorphins and other stress hormones that depress the sensation of pain or discomfort
• treat headaches and increase effects of medications: caffeine constricts blood vessels and helps the body absorb medications more quickly which is why it is sometimes added to some pain meds (excedrin for example)
• prevent diabetes: coffee contains minerals and antioxidants which help prevent diabetes. Theories suggest that caffeine may stimulate muscles to burn fat and sugar more efficiently
• increase your antioxidants intake: antioxidants in caffeine help to stabilize free radicals and stop them from doing damage. If a free radical is formed in a cell and nothing is done, it can damage the DNA of a cell
• doge diseases: caffeine keeps the dopamine molecules active, preventing diseases such as Parkinson's and Alzheimer's disease. Harvard researches found when men drink 4 cups of caffeinated coffee a day are half as likely to develop Parkinson's disease as those who refrain from consuming caffeinated beverages
• bring relief to asthma: drinking a moderate amount of caffeine can be therapeutic for people with asthma. Caffeine in the form of coffee may be used to prevent an asthma attack in emergency cases, but is not intended to replace medication

Ultimately it is up to the individual consumer if the benefits outweigh the risks for themselves and to figure out their own tolerance to caffeine as not every one reacts the same to an equal amount of the drug. That's right! Caffeine is a drug; a mildly addictive stimulant so it's best to proceed with caution.

Next up: Artificial Sweeteners.