Food Labels: The Breakdown

I often get asked a variety of questions about food labels. Why do I need to read them? What do I need to highlight on them? Is there anything I need to stay away from? The questions are endless, which tells me one thing. Individuals in America have never been properly educated about nutrition, or ingredients in general. This is an extremely massive problem when it comes to individuals health. In not understanding what is in the food you and your family are consuming, you could be involuntarily poisoning yourself and your loved ones.

Inflammatory Ingredients

Grab a box in your pantry…go ahead. I’ll wait. Now flip it over to where you see the label. Under the percentage breakdowns box, you will see the list of ingredients added to the product inside the package. THIS is the most important part of that nutrition label. Meaning, if you were to focus on anything on that label, focus on the ingredients list. The following are the most dangerous ingredients that over 70% of our children’s diet consists of every day in America:

Several ingredients commonly found in processed foods and everyday products are linked to chronic illnesses, including childhood health issues and cancer. Here's a list of the top ones:

Refined Sugar

Linked to: Obesity, diabetes, metabolic syndrome, heart disease, and cancer.

Impact: Excessive sugar intake is a key contributor to insulin resistance and chronic inflammation, which can fuel the development of various diseases, including cancer. Childhood obesity and type 2 diabetes are strongly linked to high sugar consumption, especially from sugary drinks and snacks.

Artificial Sweeteners (Aspartame, Sucralose, Saccharin)

Linked to: Cancer, gut dysbiosis, metabolic disorders, neurological issues.

Impact: Aspartame has been controversial for its potential carcinogenic effects. Artificial sweeteners can alter gut bacteria, which plays a critical role in immune system regulation, potentially leading to long-term health problems.

Trans Fats (Partially Hydrogenated Oils)

Linked to: Heart disease, type 2 diabetes, inflammation, and cancer.

Impact: Trans fats increase bad cholesterol (LDL) while lowering good cholesterol (HDL), contributing to systemic inflammation, cardiovascular disease, and insulin resistance. Some studies suggest a link between trans fats and increased cancer risk.

High-Fructose Corn Syrup (HFCS)

Linked to: Obesity, type 2 diabetes, fatty liver disease, metabolic syndrome.

Impact: HFCS is a cheap sweetener found in soft drinks and processed snacks. Its excessive consumption is linked to liver dysfunction, insulin resistance, and an increased risk of childhood obesity, which can lead to chronic diseases in adulthood.

Nitrates and Nitrites (Processed Meats)

Linked to: Colorectal cancer, heart disease, and childhood developmental issues.

Impact: These preservatives, commonly found in hot dogs, sausages, and lunch meats, can form carcinogenic compounds called nitrosamines when cooked at high temperatures. Regular consumption of processed meats has been classified as a carcinogen by the World Health Organization (WHO).

Artificial Colors (Red 40, Yellow 5, Blue 1)

Linked to: Hyperactivity in children (ADHD), behavioral issues, and cancer.

Impact: Artificial dyes used in candies, cereals, and drinks have been linked to behavioral problems in children. Some studies suggest that certain dyes may also have carcinogenic effects, although research is ongoing.

Preservatives (BHA, BHT, TBHQ)

Linked to: Cancer, endocrine disruption, and developmental issues.

Impact: These preservatives are used to extend shelf life in processed foods but have been shown to have carcinogenic effects in animal studies. BHA and BHT may also disrupt hormone balance, affecting childhood development.

Glyphosate (Pesticide Residue in Foods)

Linked to: Cancer, hormone disruption, and developmental delays.

Impact: Glyphosate, a herbicide used in conventional agriculture, has been classified as a probable human carcinogen by the International Agency for Research on Cancer (IARC). Exposure through pesticide-treated crops like wheat, corn, and soy can impact children's development and increase cancer risk over time.

Phthalates (Food Packaging and Plastics)

Linked to: Hormonal disruption, developmental issues, asthma, and cancer.

Impact: Phthalates, chemicals used in food packaging and plastics, leach into foods, especially fatty foods. They are known endocrine disruptors, affecting hormone balance, childhood development, and fertility. Prolonged exposure has been linked to various cancers.

Refined Flour (White Flour)

Linked to: Diabetes, heart disease, metabolic syndrome, and inflammation.

Impact: Refined flour has been stripped of its nutrients and fiber, leading to rapid spikes in blood sugar. This can increase insulin resistance, contributing to diabetes, childhood obesity, and inflammatory diseases that may promote cancer development.

These ingredients are pervasive in processed foods and household products and have been linked to severe health outcomes, particularly when consumed over time. They contribute to obesity, inflammation, hormone disruption, and even cancer, impacting both children and adults. Avoiding or reducing exposure to these ingredients can help protect long-term health.

Percent Daily Value

The Percent Daily Value (%DV) on food labels? Yeah, it’s basically a dusty old relic from the days when people thought eating margarine was a good idea. It’s based on a 2,000-calorie diet—which is hilarious, because who actually eats exactly 2,000 calories every day, like we’re robots or something? Spoiler alert: we’re not. These percentages are supposed to tell you how much of a nutrient you’re getting, but honestly, they don’t really account for things like, you know, being a human with different needs. Instead of obsessing over those little numbers, you should really be checking out the ingredients. That’s where the real drama is happening. Who cares if the %DV for fat looks good if the product is basically sugar, trans fats, and chemicals pretending to be food? Trust me, what’s in the box is way more important than the math on the label.

So, here’s the deal: stop letting those fancy little %DV numbers sweet-talk you into thinking something’s healthy when it’s basically a science experiment in a box. The real magic—or disaster—is in the ingredients. If you can’t pronounce half the stuff listed or it reads like the ingredient list for a chemistry set, it’s time to back away slowly. You deserve better than mystery additives, hidden sugars, and whatever the heck "natural flavoring" is supposed to be. Want to make smarter choices? Flip that box over and actually read what’s going into your body. Because trust me, the ingredients don’t lie—even if the label’s trying to.