A trip to the grocery store isn’t as simple as it used to be. Health claims on packaging often sound reassuring—low-fat, gluten-free, heart-healthy—but many processed products still contain ingredients that can quietly erode your health over time. Some of the most common additives have been linked to blood sugar spikes, inflammation, and even cognitive or behavioral issues.
Here’s a breakdown of seven ingredients to keep an eye on, the science behind why they matter, and smarter alternatives you can swap in without sacrificing flavor or convenience.
1. High Fructose Corn Syrup
What it is: A highly processed sweetener derived from corn starch. It’s added to thousands of foods, from condiments to bread to flavored yogurts.
Why to limit it: Excessive intake of high fructose corn syrup (HFCS) is strongly associated with fatty liver disease, insulin resistance, and increased triglycerides. A study found that high consumption of fructose leads to greater fat accumulation in the liver compared to glucose.
Additionally, fructose does not stimulate insulin or leptin—the hormones that help you feel full—which means you're more likely to overeat when consuming foods high in HFCS.
Smarter swap: Choose foods sweetened with whole fruit purées, raw honey (in moderation), or date syrup. For zero-calorie options, stevia and monk fruit extract are generally safe and well-tolerated.
2. Artificial Trans Fats
What it is: Also known as partially hydrogenated oils, artificial trans fats are found in some margarine, frozen pizza, microwave popcorn, and older packaged baked goods.
Why to avoid: Trans fats are among the most harmful ingredients in the food supply. They raise LDL (bad cholesterol) and lower HDL (good cholesterol), leading to increased risk of heart attack and stroke. The World Health Organization has called for a global elimination of trans fats due to their impact on cardiovascular mortality.
Although the U.S. banned trans fats in most products in 2018, some processed items still contain them in small amounts under loopholes that allow less than 0.5 grams per serving to be listed as “0 grams.”
Smarter swap: Stick to products with oils like olive oil, avocado oil, or cold-pressed canola. For baking, grass-fed butter or ghee in moderation is a better option than margarine with hidden trans fats.
3. Sodium Nitrite
What it is: A preservative added to cured meats like bacon, hot dogs, and deli slices. It prevents bacterial growth and gives meats their pink color.
Why to limit it: When exposed to heat, sodium nitrite can form nitrosamines, compounds linked to increased risk of colorectal and stomach cancer. The World Health Organization classifies processed meats as a Group 1 carcinogen—meaning there is sufficient evidence they cause cancer in humans.
Smarter swap: Choose uncured or nitrate-free deli meats, or opt for alternatives like roasted chicken, canned salmon, or plant-based proteins like lentil patties. Incorporating more whole, unprocessed meats can significantly lower your intake of nitrates and sodium.
4. Artificial Colors and Dyes
What they are: Synthetic dyes like Red 40, Yellow 5, and Blue 1 are used to enhance the visual appeal of candy, cereals, snacks, and beverages.
Why to watch out: Several studies have raised concerns about artificial food dyes and their effects on behavior, particularly in children. A review reported increased hyperactivity and attention issues in children who consumed high levels of synthetic dyes.
The European Union requires warning labels on products containing artificial dyes, while some European countries have banned specific dyes altogether.
Smarter swap: Look for naturally colored products made with beetroot powder, turmeric, spirulina, or annatto. These plant-based pigments are not only safer but often come with added antioxidant benefits.
5. Refined Sugar
What it is: Table sugar or sucrose that’s been extracted and processed from sugarcane or sugar beets. Found in soda, sauces, yogurts, granola bars, and even salad dressings.
Why to limit it: Americans consume an average of 17 teaspoons of added sugar per day, well over the recommended 6 teaspoons for women and 9 for men (American Heart Association).
Excess sugar intake is associated with:
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Weight gain
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Insulin resistance and Type 2 diabetes
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Increased inflammation and risk of heart disease
It also negatively affects mood and energy by creating rapid blood sugar spikes followed by crashes, which can lead to irritability and fatigue.
Smarter swap: Use mashed bananas, unsweetened applesauce, or dates to sweeten baked goods. Prioritize whole fruit as a snack instead of sweetened granola bars or protein bites.
6. Some Preservatives (BHA, BHT, and Sodium Benzoate)
What they are: Synthetic preservatives used to extend shelf life in packaged snacks, cereals, and even chewing gum.
Why to avoid: Some studies suggest that BHA (butylated hydroxyanisole) and BHT (butylated hydroxytoluene) may act as endocrine disruptors, interfering with hormone function. The National Toxicology Program lists BHA as “reasonably anticipated to be a human carcinogen.”
Sodium benzoate, when combined with vitamin C (ascorbic acid), can form benzene, a known carcinogen. This combination is sometimes found in soft drinks and fruit-flavored beverages.
Smarter swap: Choose snacks made with minimal ingredients and no artificial preservatives. Look for labels that mention “no added preservatives” or choose refrigerated items that require natural preservation through cold storage.
7. Gluten-Free Processed Foods (That Aren’t Actually Healthy)
What it is: Packaged foods like gluten-free cookies, crackers, or breads that are marketed as healthy alternatives for those avoiding gluten.
Why it matters: Gluten-free doesn’t automatically mean nutritious. Many of these products are made with refined starches like white rice flour, tapioca starch, or potato starch, which can spike blood sugar and lack fiber, protein, or micronutrients.
A study found that people following gluten-free diets often had lower fiber and iron intake, and in some cases, higher exposure to heavy metals from rice-based ingredients.
Smarter swap: Choose naturally gluten-free whole grains like:
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Quinoa
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Buckwheat
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Millet
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Amaranth
Also consider legumes and root vegetables to round out meals, instead of relying on ultra-processed substitutes.
Final Thoughts: Read the Label, Not the Marketing
Knowing what to avoid is a powerful tool—but so is understanding what to choose instead. Food labels can be misleading, and “health halos” often mask ingredients that don’t serve your body.
A good rule of thumb: if the ingredients list is long, hard to pronounce, or loaded with additives, there’s probably a better alternative in the next aisle. Prioritize whole, minimally processed foods, and build meals around real ingredients, not claims on packaging.
You don’t need to cut everything overnight. Start by swapping one or two common offenders, like sweetened yogurt or processed meats, for cleaner options. Small, consistent choices make the biggest impact.
