We Americans are fast becoming a nation of label readers.
If we’re not on diets that lead us to investigate the many ingredients found in our myriad packaged foods, we’re getting more curious about what we’re eating.
But when you turn that granola bar package over and peel back the flap discreetly concealing its ingredients, are you left wondering what on earth you’re eating?
Here’s a look at three ingredients likely showing up in your pantry and your gut, whether you realize it or not.
Inulin
What: Fiber is a dietary darling. It’s no wonder so many food products are promising added fiber, including juices, yogurts and snacks. Where is that fiber coming from? Often, it’s inulin.
Inulin, also known as oligofructose, can be extracted from a variety of vegetables, most commonly chicory root.
Inulin doesn’t add just fiber, however. It works great as a fat, flour and sugar replacement, helping to fight dietary enemy No. 1: calories.
Because it is a form of fiber, inulin is not digested easily and does not dramatically affect blood-sugar levels, which makes it diabetic friendly. Once it reaches the large intestine, it stimulates the growth of beneficial bacteria.
Where you’ll find it: Fiber One Chewy Bars show chicory root extract to be their main ingredient. Inulin is also increasingly present in various margarines, baked goods, dairy foods, frozen desserts and salad dressings.
Should I eat it? Is there such a thing as too much fiber? Gradually increase fiber intake. If you experience stomach pain, constipation or excessive gas, you may want to monitor your consumption of inulin or fiber in general.
Sucralose
What: This is the main ingredient in the no-calorie sweetener Splenda. It is derived from sugar through a patented process that substitutes three chlorine atoms for three hydrogen-oxygen groups on the sugar molecule.
Where: Sucralose can be found in reduced-calorie or calorie-free beverages, such as Propel Fitness Water by Gatorade, as well as various no-sugar-added baked goods, frozen desserts and ice creams.
Should I eat it? Natural-foods advocates typically condemn artificial sweeteners. The Washington, D.C.-based Center for Science in the Public Interest has deemed sucralose safe, however, while urging consumers to avoid aspartame (NutraSweet or Equal) and saccharin (Sweet’N Low).
Hydrolyzed protein
What: Hydrolyzed proteins, used to enhance flavor, contain glutamate, which can easily hook up with sodium to form MSG, or monosodium glutamate. MSG is the salt form of glutamic acid, a naturally occurring yet controversial flavor enhancer.
Hydrolyzed proteins, including autolyzed yeast extract, won’t be described as MSG on labels, however. Labeling is required only when pure MSG is added.
Where: Harvest Cheddar SunChips contain both hydrolyzed wheat protein and autolyzed yeast extract. Such flavor enhancers can also be found in instant soups, sauce mixes and beef stews.
They’re typically added to make a savory, meaty flavor known as “umami,” a culinary phenomenon described as the “fifth taste,” after sweet, salty, bitter and sour.
Should I eat it? The U.S. Food and Drug Administration has deemed MSG to be safe. However, some studies have linked headaches and other side effects to MSG sensitivity.
Whole foods advocates recommend cooking with foods naturally rich in glutamate such as shiitake mushrooms, Parmesan cheese, fish sauce and sea vegetables such as nori and kombu.
Sources: “Food Additives” by the Center for Science in the Public Interest; Karen Lamphere, certified nutritionist and owner of Whole Health Nutrition of Edmonds; Barry Swanson, Washington State University professor, School of Food Science, Pullman.
Sarah Jackson: 425-339-3037, sjackson@heraldnet.com.
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