Focusing on Fewer Ingredients in Food is Pointless

Zoning in on the number of ingredients in packaged foods is one of the stupidest consumer driven trends to date. Fueled by the unsubstantiated fear of anything not immediately recognizable or easy to pronounce, companies are turning to “fewer ingredients” to make their food stand out on over-crowded store shelves. Short, recognizable ingredient lists are leading packaged food trends in 2016 yet the number of ingredients or your ability to pronounce an ingredient has absolutely nothing to do with the nutrition value of the food and therefore shouldn’t guide your buying decisions.

The # of Ingredients Has Nothing to do with Nutrition Value

Shorter ingredient lists do not mean a food or beverage is better for you. Companies that make chips, ice cream and other dessert items are among the fiercest competitors for simplifying ingredient lists. According to an article in the Huffington Post, Hershey Co. improved their classic chocolate syrup by cutting the list to 5 simple ingredients. The new version took food scientists a year and a half to make with recognizable ingredients. The challenge? Making a syrup that also tastes good. The new version with cane sugar and organic invert cane syrup instead of high fructose corn syrup will cost you 1 more gram of sugar than the original version. How does this make it nutritionally superior to the old version?

Here’s another example. Let’s say you are in the grocery store debating between protein choices for dinner. Do you pick up the omega-3 and protein-packed (23 grams for 190 calories) salmon or beef franks (15 grams protein for 190 calories and 3x the saturated fat). I hope you choose the salmon if you are choosing based on nutrition value.

Simple Ingredients

I found many similar examples in the grocery store including potato chips with just a few ingredients compared to whole grain, higher fiber crackers with three times the ingredients and Häagen-Dazs ice cream with five ingredients, 250 calories and almost 5 grams of sugar per ½ cup compared to Giant brand ice cream with more than twice the number of ingredients, 160 calories and less than 3 grams of sugar per ½ cup. If you are choosing your dessert not based on taste but instead based on the nutritionally superior option (because that’s why people are focusing on the total number of ingredients right?), you’ll pick up the Giant brand with more ingredients.

Just Because You Don’t Recognize it and Can’t Pronounce it Doesn’t Mean it is Bad

Head over to Cooking Light or any other well-recognized cooking magazine and I’m willing to bet you’ll find ingredients that you don’t recognize and can’t pronounce. I live in the world of food, nutrition and supplements and restaurant menus often stump me while the sheer number of unfamiliar spices in Penzeys Spices satisfies my creative desire for something new and unique. Just because an ingredient is unfamiliar to you does not automatically make it bad. After all you’re probably not a food scientist entrenched in the world of food development and food safety.

Some misunderstood ingredients are emulsifiers – they help ingredients stay together in a mixture vs. separating (for example, salad dressings often contain emulsifiers including lecithin), others add nutrition value, help products retain their color, prolong shelf life or keep the product safe. Pyridoxine hydrochloride sounds scary right? It’s a vitamin B6. Cyanocobalamin? That’s vitamin B12. Beta-glucan? Oat and barley beta-glucan are soluble fibers sometimes added to food to increase the fiber content. They also help you feel more full (satiated) and are fantastic for your immune system. Lupin kernel fiber – lupin is a legume. In other words, it’s good for you. All substances allowed in food in the U.S. are GRAS – Generally Recognized as Safe by the Food and Drug Administration.

Even though manufacturers are scurrying to chop down their ingredient lists to meet this silly consumer demand, focusing on the number of ingredients in a food isn’t worth your time or attention span. If you don’t order food in a restaurant based on the number of ingredients used in the recipe why would you choose foods in the grocery store based on the total number of ingredients? In addition, don’t be scared of any ingredient with a sprinkling of scientific reasoning behind its use.








Fake Sugar – How Sweet it Is

Yesterday I talked a little bit about Sweeteners – the pale-colored packets of not-quite-granular sweet white powder. People ask me all the time about sweeteners and if they’ll cause cancer or give you headaches. Mind you, most of these people are downing French Fries and doughnuts like they are the last ones left on the island on that show Survivor. Yet they are unusually concerned about baby-colored packets of the sweet stuff.

The newest kid on the sweetener block is Stevia. Now, as I mentioned yesterday, every single one of these sweeteners has at least one study saying they aren’t healthy (again, let’s put this in perspective as too much water is harmful) except for erythritol (a sugar alcohol that is found in some beverages and some sweeteners such as Z Sweet). So what is Stevia? Well, per the green colored packet it comes in, stevia is from a plant. It has been sold as a dietary supplement for years (typically found in dropper form). And, many other countries have used it to sweetener their food for quite some time (centuries!).

Some people turn to stevia because it is natural and the trend toward “natural” is certainly gaining ground. Especially when something as American as peanut butter turns up with a foodborne pathogen in it (salmonella; and mind you that did nothing to halt my frequent consumption of peanut butter or peanut butter products). But, I digress. Stevia is about 250-300 times sweeter than sugar. So, you use less to sweeten your food. Less = less calories. Actually, no calories because you use so little you won’t even consume 1 little calorie.

Stevia gained GRAS (generally recognized as safe) approval for use as a sweetener in the past 6 months. Both Coke and Pepsi petitioned the FDA for GRAS status so they could formulate diet drinks with stevia. Is it safe? Well, it has FDA approval. My recommendation is to use the sweetener version vs. the supplement version (packets in the grocery store vs. supplements in the supplement store). And, don’t overdo it with any sweetener. There are plenty of flavorful foods out there (even tomatoes are sweet) that you can add to your diet to tempt your taste buds. Sweeteners and diet stuff should be a mere addition to a healthy diet.