You’ve probably heard many claims that some common foods or food ingredients are poisonous. Fortunately, most of these claims are not backed up by science.
However, there are several ingredients that can be harmful, especially if consumed in large quantities.
Here are six foods, ingredients or compounds worth worrying about.
1. Bisphenol A and similar compounds
1. Bisphenol A and similar compounds On the same subject : The 8 most unique fish in video games.
Bisphenol A (BPA) is a chemical found in the plastic containers of many common foods and beverages and in the linings inside metal cans (for example, those used for canned tomatoes).
However, studies have shown that BPA can leach from these containers into the food or drink inside (1).
BPA is believed to mimic estrogen by binding to receptor sites intended for the hormone. This can disrupt the typical function of hormones (1).
Moreover, studies in pregnant animals have shown that exposure to BPA leads to reproductive problems and increases the future risk of breast and prostate cancer in developing fetuses (2, 3).
Some observational studies have also found that high levels of BPA are associated with insulin resistance, type 2 diabetes, and obesity (4, 5).
However, while animal studies have found associations between BPA and weight gain and insulin resistance, few human studies have examined associations between markers of BPA exposure and diabetes (4, 5).
Fortunately, most plastics and cans are now BPA free. However, BPA has been replaced in many products by very similar compounds such as bisphenol S, which can have similar effects (6).
In fact, one review states that BPS may be more toxic to the reproductive system than BPA (6).
To reduce your exposure to these potentially harmful compounds, avoid plastic containers as much as possible – including bottled water. Use glass and stainless steel cookware instead of plastic and look for food packaged in glass rather than aluminum cans.
BPA was once commonly found in plastics and aluminum can liners, but has since been largely phased out due to its association with negative health effects. However, substitutes such as BPS may have similar drawbacks.
2. Artificial trans fats
Artificial trans fats are made by pumping hydrogen into unsaturated oils such as soybean and corn oil to turn them into solid fats. They used to be in many processed foods, such as margarine, snacks and packaged baked goods.
However, animal studies and observational studies have repeatedly shown that consuming trans fats causes inflammation and has negative effects on heart health (7, 8, 9). Read also : Here’s the most popular July 4th meal in Michigan, data shows.
For this reason, the use of artificial trans fats has been completely banned in the United States as of January 2020 (10).
Some animal foods may contain some naturally occurring trans fats, but they do not have the same negative health effects as industrial trans fats (9).
Artificial trans fats are highly inflammatory and can contribute to heart disease. They are now banned from food in the United States, but if a serving of food contains less than 0.5 grams of trans fat, it may be labeled as 0 grams.
3. Polycyclic aromatic hydrocarbons
3. Polycyclic aromatic hydrocarbons On the same subject : Average UK school meals are mostly made from ultra-processed foods.
Polycyclic aromatic hydrocarbons (PAHs) are considered environmental pollutants. They are produced by the combustion of organic material, but are also found in food (11).
When meat is grilled or smoked at high temperatures, fat drips onto hot cooking surfaces, creating volatile PAHs that can penetrate the meat.
Although red meat was once thought to be the main culprit, samples of grilled chicken and fish were found to contain similar levels of PAHs (12, 13).
In fact, smoked and grilled meats are one of the primary sources of PAHs in food. But PAHs are also found in many types of processed foods (14, 15).
Unfortunately, researchers have found that PAHs are toxic and associated with an increased risk of breast, kidney, colon, and prostate cancer (16, 17, 18, 19).
While it’s best to use other cooking methods, such as sautéing or slow cooking, you can reduce PAHs by as much as 89% when grilling by minimizing smoke and quickly removing drippings (20).
Grilled and smoked meats are rich in PAHs that can increase the risk of cancer. Cooking methods such as braising and slow cooking can reduce PAHs in meat.
4. Coumarin in cinnamon
Coumarin is a toxic compound found in C. cassia, C. loureiroi and C. burmannii cinnamon. These types of cinnamon are commonly found in grocery stores (21).
In high doses, coumarin has been linked to an increased risk of cancer and liver damage. However, it’s impossible to know how much coumarin your cinnamon contains unless you have it tested (21).
One study found that children who regularly sprinkle cinnamon on their oatmeal may have unsafe levels of coumarin intake, so it’s something to be aware of if you regularly consume cinnamon (22).
If you want to avoid coumarin, look for another type of cinnamon, called Ceylon cinnamon or “true cinnamon,” from the Cinnamomum verum plant. It’s harder to find in stores (you may have to order it online) and more expensive, but it contains much lower levels of coumarin (21).
Cassia cinnamon contains coumarin, which may increase the risk of liver damage or cancer if consumed in excess. Ceylon cinnamon is harder to find, but contains much lower levels of coumarin.
5. Added sugars
Added sugars are often referred to as “empty calories”. However, the harmful effects of sugar go beyond that.
High-fructose sugar, like high-fructose corn syrup, has been linked to many serious conditions, including obesity, type 2 diabetes, metabolic syndrome, fatty liver disease, and cancer (23, 24, 25).
Foods high in added sugars are also highly processed and can have addictive properties, making it difficult for some people to regulate their intake (26).
Based on animal studies, some researchers have attributed this to sugar’s ability to trigger the release of dopamine, a neurotransmitter in the brain that stimulates reward pathways (26, 27).
To reduce your added sugar intake, limit sugar-sweetened beverages such as sodas and fruit juices, and only occasionally eat processed snacks and desserts.
Added sugars, found in many foods, can contribute to unwanted weight gain and the development of type 2 diabetes, fatty liver disease and a number of other chronic conditions.
6. Mercury in fish
Fish is an extremely healthy animal protein, but certain types of deep-sea fish can contain high levels of mercury, a known toxin. This is the result of pollutants making their way through the food chain in the sea (28).
Plants growing in mercury-contaminated waters are consumed by small fish, which are then consumed by larger fish. Over time, mercury accumulates in the bodies of those larger fish, which people eventually eat.
Mercury is a neurotoxin, which means it can damage the brain and nerves. Research suggests that young children and pregnant and lactating women are at particularly high risk, since mercury can affect the development of the brain and nervous system of fetuses and infants (29).
A 2014 analysis found that in several countries, mercury levels in the hair and blood of women and children are significantly higher than recommended by the World Health Organization, particularly in coastal communities and near mines (30).
Some fish, such as king mackerel and swordfish, are extremely high in mercury and should be avoided. However, it is still advised to eat other types of fish because they have many health benefits (31).
To limit your mercury exposure, choose low-mercury fish such as salmon, pollock, herring, and catfish (32).
Certain deep-sea fish, such as king mackerel and swordfish, contain large amounts of toxic mercury. However, other types of fish, such as salmon and herring, are safer to eat.
The bottom line
Many claims about the harmful effects of food toxins are not supported by science, but some foods and food compounds warrant concern.
To reduce the risk of harm, limit your consumption of processed foods, seed oils, processed meats and added sugars as much as possible.
However, it’s also important to remember that many of these foods are only harmful with consistent regular or high intake, so you don’t have to give them up entirely – just limit them to occasional treats.
