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Processed and packaged foods are known for their convenience, but they often come with a downside. These types of foods are more likely to have artificial chemicals and food colorings, which can potentially be harmful to your well-being. While indulging in processed foods containing these additives occasionally may not be harmful, consuming them regularly over a long time can have more severe consequences for your health.
Whole foods are a safer option as they are less likely to have questionable additives. Whole fruits, vegetables, lean meats, grains, and legumes typically undergo minimal processing and usually have minimal or no added ingredients. To prioritize your health, it is important to base your diet around these types of foods. The good news is that many of these foods can also be prepared in a way that makes them convenient meal or snack options while reducing your intake of harmful additives.
Candy
Eat This!: UNREAL Milk Chocolate Gems
Not That!: M&M’s Milk Chocolate Candies
It’s common knowledge that most brightly colored candies don’t derive their vibrant colors from natural sources. Rather, many candies contain various artificial food colorings. Some food colorings have been associated with Attention Deficient Hyperactive Disorder (ADHD), and there have been cases where symptoms improved after removing artificial food dyes from the diets of children with ADHD. Despite some conflicting research on the topic, it’s best to limit your consumption of food dyes since they offer no nutritional value and may have adverse effects on your health.
While M&M’s are made with artificial coloring, including Red 40, Blue 1 Lake, and Yellow 5 Lake, UNREAL Milk Chocolate Gems get their coloring from natural sources like turmeric, beet juice, spirulina extract, and red radish juice.
Pickles
Eat This!: Vlasic Purely Pickles
Not That!: Mt. Olive Kosher Dill Pickle Spears
Sure, a pickle starts off as a cucumber, but add in loads of salt and some food colorings, and you have a much less healthy snack and sandwich addition. You’ll often find yellow dyes in pickle ingredients to make the food a more vibrant color. Although there is research that does not link Yellow 5 and Yellow 6 with increased cancer risk, these dyes may contain contaminants known to be linked to cancer risk.
Mt. Olive Kosher Dill Pickle Spears contain artificial yellow dyes, but Vlasic Purely Pickles avoid these additives, instead opting for beta carotene for color.
Jerky
Eat This!: Country Archer Provisions Grass-Fed Beef Jerky
Not That!: Slim Jim Steakhouse Teriyaki Beef Steak Strips
Beef jerky makes for a lean and transportable protein-packed snack. However, it is a common source of caramel coloring. Although you may not get any calories from this ingredient, there is questionable research on caramel coloring. This ingredient can also be found in sodas, candy, and other processed meats. Caramel color is sometimes manufactured with ammonia, which can result in cancer-causing contaminants. Not to mention, jerky can also be a source of high sodium content, added sugar, and monosodium glutamate (MSG), another ingredient with conflicting research.
Although a lean source of protein, Slim Jim Steakhouse Beef Steak Strips- Teriyaki contains artificial flavors, a few forms of added sugar, and sodium nitrite, not to mention nearly a third of daily sodium needs. Country Archer Provisions Zero Sugar Classic Beef Jerky contains no added sugar, a much lower sodium content, and no nitrites.
Cereal
Eat This!: Magic Spoon Grain Free Fruity Cereal
Not That!: Kellogg’s Fruit Loops
Cereal is a traditional breakfast for many and makes for an easy meal. With so many options on the market, not all cereals are created equally. While some pack impressive protein and fiber, others are loaded with sugar and questionable ingredients. BHT and BHA are preservatives added to processed foods like cereal and crackers. The FDA has categorized them as safe up to a certain amount; however, some research suggests BHA and BHT may disrupt sex hormones.
Magic Spoon Grain Free Fruity Cereal contains no artificial colors or flavors and is free of BHA and BHT. Meanwhile, Kellogg’s Fruit Loops contains several food dyes and BHT, and provides fewer valuable nutrients, like fiber and protein.
Fruit Snacks
Eat This!: BEAR Real Fruit Rolls
Not That!: Fruit Gushers
This lunch box staple is beloved by children. Who can blame them? Fruit snacks are notoriously packed with sugar but also pack food dyes and colorings. In fact, some brands can have as many as four different dyes in them. Not to mention, they also have several different forms of sugar. With little nutritional value, you are better off trading this packaged snack for fresh fruit. However, there are some better-quality fruit snacks available, too.
Made with four food dyes, colors, and artificial flavors, Gushers are much less desirable than BEAR Real Fruit Rolls, which are made only with fruits and vegetables and no artificial ingredients or added sugar.
Deli meat
Eat This!: Applegate Deli Meat
Not That!: Oscar Meyer Carving Board Cooked Ham
Whether it is the source of protein on your sandwich or you enjoy a few slices for an afternoon snack, deli meat is a household staple for many. Unfortunately, this processed meat is also loaded with salt and can contain caramel coloring and preservatives. Sodium nitrate is one of the common preservatives in deli meat, and this ingredient has been linked to colorectal cancer, according to some research. You may also see sodium nitrate as a preservative in deli meat, and this ingredient may also pose health risks if consumed in high amounts.
Oscar Meyer Carving Board Cooked Ham may only provide 60 calories per serving but also contains caramel color and sodium nitrite. However, Applegate Naturals Black Forest Ham is free from artificial ingredients and relies on salt as its main preservative.
Marshmallows
Eat This!: Max Mallow Marshmallows
Not That!: Jet-Puffed Marshmallows
Known for their bright white color, you may be surprised to learn marshmallows are yet another source of food dyes. In fact, dyes are used to create the crisp whiteness that has become synonymous with the treat. And for those colorful marshmallows, you can bet those have even more food dyes in them. Marshmallows are also packed with sugar, contain no fiber, and do not provide any notable micronutrients. Although a summertime favorite in smores, keep your marshmallow intake limited and load up on more nutritious sweets, like dark chocolate and fruit.
Max Mallow Marshmallows are free from dyes and added sugar and contain 2 grams of fiber per serving. On the other hand, Jet-Puffed Marshmallows contain artificial flavors, blue 1, and three forms of sugar.
Processed cheese
Eat This!: Tillamook Cheddar Cheese
Not That!: Kroger Singles American Cheese
This smooth cheese is known for its mild flavor and melty texture when heated. Compared to many other cheeses, American cheese is a manufactured cheese made through the combination of many ingredients. Some of these ingredients include artificial colors, preservatives, and emulsifiers, some of which may have a negative impact on health. Additionally, processed cheese generally has more saturated fat and lower protein content than natural cheese.
Kroger Singles American Sliced Cheese is made with added color and natural flavors, which may not actually be better than artificial ones as they can be made with chemicals. Tillamook Cheddar Cheese is simply made with milk, salt, enzymes, and plant-based color.
Granola bars
Eat This!: Kate’s Real Food Bars
Not That!: Cap’n Crunch’s Original Crunch Treats
Whether enjoyed as part of breakfast or a quick snack, granola bars have become a popular food item. Similar to cereals, many options are available, some of which leave much to be desired nutritionally. Granola bars are highly processed foods, many of which contain added sugar, artificial flavors and colors, and preservatives like BHT. One study noted an increased risk of metabolic syndrome related to the intake of processed, sugary foods, including granola and cereal bars.
Cereal bars, like Cap’n Crunch’s Original Crunch Treats, contain BHT, food dyes, and loads of sugar, making them an unhealthy way to start your day. Instead of a traditional cereal bar, choose an option with more well-rounded nutrition and real food ingredients, like Kate’s Real Food Bars.
Spicy chips
Eat This!: Lesser Evil Power Curls Fiery Hot!
Not That!: Takis Fuego
Highly flavored chips may come with a price. Not only can chips be a source of empty calories, packing sodium, fat, and carbohydrates with little fiber and protein, but they can also contain a slew of artificial ingredients. The bright red color of many of these chips is often from artificial dyes, and the intense flavor can be partially attributed to artificial flavors and MSG.
Takis Fuego may be known for its flavorful punch, but that spice comes with artificial colors, MSG, and Partially hydrogenated oil, leading to trans fats in food. Instead, Lesser Evil Power Curls Fiery Hot! are made with organic ingredients and no artificial flavor enhancers or colors.
Crackers
Eat This!: Annie’s Organic Cheddar Bunnies Baked Snack Crackers
Not That!: Cheez-It Crackers
With so many options available, it can be hard to determine the better-quality crackers from those containing chemicals and artificial ingredients. Some crackers contain food dyes, artificial flavors, and worrisome preservatives. One in particular, TBHQ, was associated with an increased incidence of tumors in rats. You may also see BHT and BHA as other preservatives in crackers.
Annie’s Organic Cheddar Bunnies Baked Snack Crackers are made with organic ingredients and no artificial flavors or synthetic color. Cheez-Its may be a popular cracker, but this classic contains TBHQ.