6 “Toxins” in Foods You Can Easily Avoid

You’ve probably heard many claims that certain common foods or food ingredients are toxic. Fortunately, most of these claims are not supported by science. However, some ingredients can be harmful, especially when consumed in large amounts.
Here are six foods, ingredients, or compounds to be concerned about.

1. Bisphenol A and similar compounds

Bisphenol A (BPA) is a chemical once found in the plastic containers of many common foods and beverages and in the lining of metal cans. However, studies have shown that BPA can leak out of these containers and into the food or drink they contain. BPA mimics estrogen by binding to receptor sites for hormones. This can disrupt typical hormonal function. In addition, studies conducted on pregnant animals have shown that exposure to BPA leads to reproductive problems and increases the risk of breast and prostate cancer in the fetus.

Some observational studies have also found that high levels of BPA are associated with insulin resistance, type 2 diabetes and obesity. However, while animal studies have found an association between BPA and weight gain and insulin resistance, few human studies have investigated the association between BPA exposure markers and diabetes.

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 may have similar effects. In fact, one study notes that BPS may be more toxic to the reproductive system than BPA. To reduce your exposure to these potentially dangerous compounds, avoid plastic dishes as much as possible, including bottled water. Use glass and stainless steel glasses rather than plastic, and look for foods packaged in glass rather than aluminum cans.

2. Artificial trans fats

Artificial trans fats are made by pumping hydrogen into unsaturated oils such as soy and corn oils to turn them into solid fats. They were once present in many processed foods, such as margarine, snacks and cookies. However, animal and observational studies have repeatedly shown that consuming trans fats causes inflammation and has negative effects on heart health.

3. Polycyclic aromatic hydrocarbons

Polycyclic aromatic hydrocarbons (PAHs) are considered environmental pollutants. They come from the combustion of organic matter, but they are also found in food. When meat is grilled or smoked at high temperatures, fat drips onto hot cooking surfaces, producing volatile PAHs that can leach into the meat.

Although red meat was once thought to be the main culprit, samples of grilled chicken and fish have been found to contain similar levels of PAHs.
In fact, smoked and grilled meats are one of the main sources of PAHs in the diet. But PAHs are also found in many types of processed foods.

Unfortunately, researchers have found that PAHs are toxic and linked to an increased risk of breast, kidney, colon and prostate cancer. Although it’s better to use other cooking methods, like slow cooking, you can reduce PAHs by up to 89% when broiling by minimizing smoke and quickly removing drippings.

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 food stores. 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 if you don’t have it tested.

If you want to avoid coumarin, look for another type of cinnamon, called Ceylon cinnamon or “true cinnamon,” which comes 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 less coumarin

5. Added sugars

Added sugars are often referred to as “empty calories”. However, the harmful effects of sugar go far beyond that. Excess 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. . Foods high in added sugars are also highly processed and can have addictive properties that make it difficult for some people to regulate their intake of these foods.

Based on animal studies, some researchers have attributed this phenomenon to sugar’s ability to cause the release of dopamine, a neurotransmitter in the brain that stimulates reward pathways. To reduce your intake of added sugar, limit sugary drinks such as sodas and fruit juices and only occasionally consume processed snacks and desserts.

6. Mercury in Fish

Fish is an extremely healthy animal protein, but some varieties of deep-sea fish can contain high levels of mercury, a known toxin. This is because the pollutant moves up the food chain in the sea. Plants growing in mercury-contaminated waters are eaten by small fish, which are then eaten by larger fish. Over time, mercury builds up in the bodies of these large fish, which eventually get eaten by humans. Mercury is a neurotoxin, meaning it can damage the brain and nerves.

Research suggests that young children and pregnant and breastfeeding women are at particular risk, as mercury can affect brain and nervous system development in fetuses and infants. A 2014 analysis found that in several countries, mercury levels in the hair and blood of women and children were significantly higher than recommended by the World Health Organization, particularly in coastal communities and near mines. Some fish, such as king mackerel and swordfish, are extremely high in mercury and should be avoided. However, consuming other types of fish is still advised as they have many health benefits. To limit your exposure to mercury, choose fish with low mercury content such as salmon, herring.

The bottom of the problem

Many claims about the harmful effects of food toxins are not supported by science, but some foods and food compounds are of concern. To minimize the risk of harm, limit your intake of processed foods, vegetable oils, processed meats and added sugars as much as possible. However, it is also important to remember that many of these foods are only harmful if eaten regularly or in large quantities. It is therefore not necessary to abandon them completely, but to limit them to occasional treats.