A classic fruit jam is a typical spread for toast, pancakes, or simple sandwich. Most store bought fruit jams, though, contain high fructose corn syrup, dyes, artificial flavors, and added sugars. Not all jams are created equal, with some offering low sugar content and fewer ingredients, many of which are of higher quality. Because store bought jams contain a lot of sugar, though, consuming too much may contribute to weight gain, cavities, or type 2 diabetes.

This raw vegan strawberry jam uses dates in place of refined sugar or sugar syrups. That makes this jam rich in fiber and other essential micronutrients. It is truly a healthy breakfast spread for you and your children! You only need frozen strawberries, dates, and freshly squeezed lemon juice. Just make sure that you let the frozen strawberries thaw out for a while before you add them to the food processor. And before you ask, yes, you can use frozen strawberries while cleansing. Just make sure that there are no added sugars or preservatives. The only ingredient on the ingredient list should be the strawberries.

Once you blend the strawberries and lemon juice into a smooth puree, add the dates and then continue blending. It is perfectly acceptable if the jam is somewhat chunky. You may not want big chunks of dates in your jam, though. That will be an overwhelming bite of sweetness! This raw jam goes great on a variety of foods, including raw vegan ice cream. Let us know how you like it in the comments below, so that we can keep bringing you these types of recipes.

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Believe it or not, making barbecue sauce is a lot easier than it seems. You just need the right ingredients that are properly portioned. Too much sweetness or too much spice can ruin the sauce. Just like a good soup, the perfect sauce requires balance. Fortunately for you, this completely vegan date-sweetened barbecue sauce is the perfect addition to any backyard cookout.

Sometimes the best tasting foods are made with the simplest ingredients. This barbecue sauce is read in under an hour and is like the much healthier version of a big bottle of Sweet Baby Ray’s. It may not come as a surprise to you, but a bottle of that barbecue sauce does not contain the healthiest ingredients. It contains high fructose corn syrup and regular can sugar, offering whopping 16 grams of sugar per two tablespoons. That’s quite a lot!

The good news is that this sauce is much healthier, tastier, and contains a fraction of the sugar content, offering 4.6 grams of sugar per four tablespoons. The best way to enjoy this barbecue sauce is the way you enjoy eating it. We recommend putting a large dollop on vegan burger or tofu sandwhich loaded with pickles and coleslaw. Are you drooling just thinking about that meal? We are, so let’s get straight to the recipe! Let us know how you like it in the comments below.

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The thought of leaving sugar behind is potentially the scariest thing on planet earth. While that may sound very overdramatic, which it is, most people cannot function without sugar. In fact, living life sugar-free may not even be a life worth living, in the eyes of some people. Chronically overdoing it with the sweet stuff can lead to some major health complications, though. 

If you don’t keep track of your sugar intake, you can increase your risk of heart disease and type 2 diabetes. That said, keeping your sugar in check is easier said than done. For optimal metabolic health, you need specific strategies that can help you monitor sugar intake. But before we get to that, it’s important to understand the difference between added sugars and natural sugars. 

Added vs. Natural Sugars

Natural sugars exist, you guessed it, naturally in foods. Fructose in fruit, for example, is a natural sugar, and it is often accompanied by the fiber, vitamins, antioxidants, and minerals in fruit. Added sugars, on the other hand, do not exist naturally and food manufacturers add them during food preparation. Sugar packets, honey, corn syrup, high fructose corn syrup, and more are all forms of added sugars. Not only are added sugars devoid of nutritional properties, but they are also calorically dense. 

When you overdo it with added sugars, you increase your risk of cardiovascular problems and type 2 diabetes. Soft drinks, cocktails, condiments, snacks, and processed foods are common sources of added sugars, and chronic consumption of those foods can complicate your health even more. Fortunately, there are things you can do to help control your sugar intake on a regular basis. 

Enjoy Fruit, But Don’t Make It Your Whole Meal

You don’t need to be afraid of fruit, but you don’t want it to make up an entire meal. An acai bowl, which is seemingly healthy, can contain 95 grams of sugar. Most of those sugars are natural, but 95 grams of any type of sugar in one sitting is quite a lot. Smoothies are another great way to consume a diverse mix of nutrients, but you want a solid mix of fruits and vegetables. Ideally choose low-sugar fruits like berries, a half of a banana, and some greens like spinach or kale. Don’t add sweetened juices or nut milks, either! Opt for water or unsweetened non-dairy milks for your liquids. 

Minimize Or Skip Sugar-Free Foods

People see “sugar-free” on food packaging and think that they are healthier. Sugar-free foods may help you cut back on calories, but chronic consumption of sugar-free foods can interfere with glucose metabolism. Those foods also negatively affect gut microbiome and can increase sugar cravings. Sugar-free foods make you less satisfied and cause you to want more of that food. Just remember that a little bit of the real deal sugar is better than the artificial stuff. 

Always Check Nutrition Labels

Although you don’t have to count every single gram of added sugar you consume, you should have a reference or the max amount you should consume daily. That is why reading nutrition labels can be very helpful in your health journey. If your packet of blueberry yogurt contains 22 grams of added sugar, that provides you with most of your added sugar count for the day. Look out for foods with five to six grams of added sugars per serving. Some days you may consume 20 grams of added sugars, while other days may amount to 27 grams of added sugar. That is completely acceptable, but just try your best to focus on more wholesome foods that are naturally sweet. 

Omit Sugary Condiments 

Condiments like ketchup, salad dressings, and other sauces contain more added sugars than you realize. Pasta sauce is another sneaky source of both sugar and sodium. Tomatoes are naturally sweet, so tomato sauce will have about four to five grams of natural sugars per serving. Tomatoes are also very acidic, so most brands add extra sugar to balance that acidity. Try to choose natural ketchup brands, or varieties that contain zero added sugars to help you control sugar intake. 

Avoid Drinking Your Sugars

Although a cold can of cola is undeniably delicious, it is just as undeniably terrible for you. Sugar-sweetened beverages are some of the leaded sources of added sugars in the American diet. A 17-ounce can of Coke contains about 55 grams of added sugars per bottle, which is more than twice the amount of added sugars that you should consume daily. Juices, sodas, energy drinks, and sweetened coffees and teas all fall under the sugar-sweetened beverage umbrella. If you start your day with a flavored coffee, consider making your own coffee and adding less sugary creamers or sugar. A venti vanilla latte from Starbucks can serve up to 35 grams of sugars!

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There’s nothing worse than feeling bloated, especially when it seems to result without explanation. It can be very frustrating if you exercise regularly, adhere to a relatively healthy diet, and still experience regular bloating. If this describes your situation, bloat-inducing beverages may be to blame. Below, you will find some of the most common drinks that cause gas and bloating, according to registered dietitians.

That’s right, folks, what you sip can lead to bouts of gas, bloating, and upset stomach. The crazy thing is that one drink that causes bloating in one person may not have the same effect on another person. Additionally, keep in mind that distended bellies may indicate a potential lymphatic problem or enzyme deficiency. If you notice that this is the case, speak with your doctor to see what steps you can take to improve your health. 

Gas And Bloating After Drinking Milk?

Whether you like to slurp milk with a bowl of cereal, enjoy it with cookies, or drink it in latte form, milk can cause gastrointestinal distress. It is very common for dairy products to cause gas and bloating, especially for people who are lactose intolerant. Those people cannot properly digest lactose, a sugar found in milk and dairy products. About 65% of people are lactose intolerant after infancy. You may notice a change as you get older, as the body’s ability to digest lactose declines with age. 

Does Bubble Tea Make You Bloated?

Bubble tea, commonly known as boba, is a hot sensation in the beverage world. The fun and versatile flavors and colors are very attractive, and the tapioca pearls make it exciting. Those boba, though, may be the cause of your bloating or upset stomach. Boba pearls are a mixture of starch made from tapioca, water, and sugar, which creates a gummy consistency. More often than not, high fructose corn syrup is a common sweetener in boba drinks. It is quite common for high fructose corn syrup to cause diarrhea and flatulence in people with low absorption capacity to fructose. The boba pearls contain starch without the fiber that regular tapioca has. As the large intestine breaks down starches, it produces gas, meaning that boba drinks may be the cause of your bloating. 

Can Caffeinated Drinks Cause Gas And Bloating?

Caffeine-based drinks, including energy drinks and coffee, can overexcite the stomach and cause bloating. That said, coffee does not irritate everyone’s gastrointestinal tract; rather, some people are just more sensitive to caffeine. The degree of your caffeine sensitivity is linked to your genetic makeup. A June 2018 report confirmed that if your stomach bloats after a cup of coffee, you can blame your DNA. 

Does Seltzer Cause Gas And Bloating?

The fizzy bubbles of seltzer (especially alcoholic varieties), or soda water, may be to blame for your gas or bloating. In regards to alcoholic seltzers, which are all too common nowadays, both the alcohol and the bubbles can put more stress on your stomach. The alcohol triggers inflammation in the gut, which is a common reason that you experience bloating. Alcohol can alter the composition of your intestinal microbiome, which is highly problematic because the bacteria in your gut influence how your digestive health. Certain ingredients in those alcoholic seltzers can create an even trickier situation in your stomach. 

Does Fruit Juice Give You Gas?

You may or may not know this, but commercial fruit juice isn’t typically made from real fruit. It is typically a cocktail of water, fruit concentrate, sugar, and some added flavors. Even though you think that these juices get you a serving or two of fruit, you’re most likely getting a serving of gas and bloating. The sugar additives, like sorbitol, in bottled fruit juices that you purchase in stores tend to remain undigested in the gut until they reach the large intestine. Once they arrive in the large intestine, bacteria start to break them down, causing excess gas. Sorbitol is another ingredient on the list of foods that commonly cause bloating and gas. It exists naturally in certain fruits, but is a common sweetener in sugar-free candies and foods. 

Does Beer Make You Bloated?

As mentioned earlier, alcohol is an inflammatory that irritates the stomach and causes swelling. The irritation causes the stomach to produce more acid, which can lead to bloating or gas. This is why the term “beer belly” has truth to it! Beer may be the biggest offender when compared to other alcohol varieties because of the fermentation and carbonation involved in processing. Wheat and barley, the grains used to make beer, are also difficult to digest.

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Halloween has either been canceled, restricted, or modified in recent years as a result of COVID-19. Parties, events, and the classic trick-or-treating are now back in full swing, and people can’t wait to get their spooky on. Whether you visit pumpkin patches or walk home with a giant bucket of candy after trick-or-treating with the kids, you can easily veer off the healthy path. 

Chances are, you aren’t getting apple slices with almond butter in place of chocolate bars and sour candies. And most people just buy candy to have in the house or the office now, so these treats are more accessible than ever. The Halloween aisle at grocery stores is almost too tempting, and it can be hard to resist if you or your child has a sweet tooth. Now, candy shouldn’t be off limits; rather, it should be a treat that you enjoy in a mindful way. Sit down, put the sweet on the plate, and take your time to eat and enjoy it. When you stuff your face with candy, you overload the body with sugar and you don’t really enjoy the eating process. The following tips, however, can help you make this trick-or-treating season a little healthier. 

Not All Sugars Are Created Equal

Added sugars are much different from natural sugars that exist in whole foods. Food manufacturers will add sugars to foods, even the ones that are not particularly sweet. Added sugars help to satisfy your taste buds and keep you coming back for more. Honey, brown or white sugar, and high fructose corn syrup are examples of unnatural sugars in processed foods. Natural sugars occur in whole foods like fruit, and they are beneficial for your health. If you don’t have pre-existing health conditions like diabetes, you don’t have to worry about natural sugars in whole foods. As for added sugars, you should limit your intake to less than 10% of your daily calories. That is the American Heart Association’s recommendation for maintaining a healthy body.

Take A Break From The Sauce

Although trick-or-treating may not be a thing for adults, the Halloween fun doesn’t stop when you reach adolescence. Many adults live for Halloween and the many festivities that are spooky-themed. For many adults, though, Halloween events and parties typically involve a lot of alcoholic beverages. Oftentimes, there is a cauldron of alcoholic punch or Halloween-inspired cocktails that entice you based on looks alone. Excessive drinking can lead to an imbalance of electrolytes, which can cause dehydration and fatigue. Alcohol is also a source of empty calories, so all that drinking contributes to weight gain. Plus, most Halloween-themed cocktails are high in sugar, which can wreck your gut and make hangovers worse. Take a break from the sauce or limit your consumption, making water or sparkling waters your replacement beverages. 

Get Creative With Scary-Themed Healthy Foods

You can gain a lot of inspiration for art projects and recipes on Pinterest, especially for Halloween decor and recipes. There are many snacks and treats that are both spooky and healthy because they are made from whole foods with natural sugars. You can always transform healthy fruits and vegetables in a way that satisfies your sweet tooth. Take some time to whip up your own festive foods for Halloween parties by clicking here. 

Beware Of Overeating Sugar

It’s one of the easiest things to do, especially for children after coming home with a large amount of candy on Halloween. In the interest of health, limit yourself and your children from gorging on candy after trick-or-treating. Beware of getting tricked into a sugar rush! When you eat too many high-sugar foods, you increase the risk of obesity and weight gain, both of which are precursors to insulin resistance and type 2 diabetes. Even if a sugar rush isn’t part of your daily life, one day of unusually high sugar intake can cause a short-term spike in blood sugar and insulin levels. This can lead to increased cravings, mood swings, dips in energy, and acute inflammation. If you or your children struggle with pacing your sugar intake, opt for treats that take longer to eat, for example, lollipops. 

Protect Your Teeth By Avoiding Certain Candies

Sugary snacks are loaded with preservatives, added sugars, and artificial colors and flavors that can ruin your blood sugar levels and your teeth. Eating a lot of candy in one sitting can make your next trip to the dentist more like a horror flick than a regular checkup. Sour candy is one of the major culprits when it comes to tooth decay. The highly acidic nature of these candies makes it easy for them to erode tooth enamel. Try to limit your consumption of gummy candies and sour candies because these can cause serious tooth problems. Plus, they can be very difficult to get out of your teeth, even if you floss and brush thoroughly.

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There are many all-natural ways to speed up your metabolism. That would be a magical statement if people didn’t regularly  sabotage their metabolism and ability to burn fat. How do they do this? Well, as with most things that relate to your health, it all comes back to what you put in your body. That’s right, folks, there are many foods that slow your metabolism and prevent you from reaching your weight loss goals. 

The problem with “healthy diets” is that many of the foods that sabotage your weight loss efforts. You may engage in moderate aerobic exercise for 30-40 minutes per day for weeks on end without seeing any progress. Well, the foods you eat can plateau your weight loss by slowing your metabolism. What is it about these foods that makes them slow your metabolism, though? Some foods kick your immune system into overdrive and throw your blood sugar out of whack. If you are intolerant to certain foods, then you may experience chronic inflammation, keeping your nervous system in a constant state of fight-or-flight. Finally, some foods negatively affect the gut and take very long for the body to digest. If you want to know what foods are ruining your metabolism, continue reading. 

Canola Oil And Vegetable Oils

Canola oil and processed vegetable oils are extremely popular in various cooking applications. Safflower oil, sunflower oil, canola oil, and vegetable oil can be used for cooking or frying foods, or in salad dressings. Unfortunately, these oils are processed and rich in unhealthy fats that may interfere with appetite regulation, your mood, and hormone levels. Canola oil, in particular, has a reputation of being a “heart-healthy oil,” when it is not in reality. Most canola oil is genetically modified, meaning that the crops used to produce the oil are rich in pesticides. Several studies indicate that GMO foods cause cellular change and toxicity, two things that don’t help your body’s metabolism. Instead, it is better to consume oils that are naturally rich in monounsaturated fats. Some of these oils include cold-pressed olive oil, virgin coconut oil, and avocado oil.

Fruit Juice

Fat in your diet isn’t the primary culprit that makes your waist bigger. More often than not, it is the excess sugar you consume. Sugar hides in many different beverages and foods, and consuming too much sugar wrecks your metabolism. Too much sugar in your body contributes to sluggishness, unhealthy food cravings, and inflammation, all of which slow down your metabolism. Some of the most sugar-laden beverages are bottled fruit juices, including orange, grape, and apple juices. These are more like sugar water than juice, and they are extremely unhealthy for you, even though they sound healthy. Store bought fruit juices do not contain the benefits from the fruit, unlike juices that you make yourself. Consider this: one eight-ounce serving of fruit juice can contain up to 30 grams of sugar! If you are going to drink juice, do so sparingly and make sure that you are making your own juice. 

White Flour

White bread and white pasta are the enemy, in addition to all of the other white flour floods. All purpose white flour is essentially processed wheat that is bleached, enriched, and stripped of all the antioxidants and fiber. Because white flour lacks fiber, your body breaks it down quicker than whole grains, which take longer to digest. The body doesn’t burn extra calories to break down white flour foods, leaving your metabolism operating at a slower level. Alternatively, whole grains that are high in fiber ramp up your metabolism because it has to work harder to break down the fiber. 

Artificial Sweeteners

Similar to high fructose corn syrup, artificial sweeteners slow your metabolism like no other food. Aspartame is linked to lots of adverse health effects, such as apoptotic changes in the brain, free radical damage, and altered brain antioxidant status. In addition to these adverse health effects, artificial sweeteners trick your body into wanting more food because of how sweet they actually are. For example, one study evaluated the effects of diet soda on people with obesity, metabolic syndrome, and diabetes. Consuming just one diet soda a day significantly increased the risk for weight gain. Artificial sweeteners like aspartame and sucralose increase your cravings for carbohydrates. So although diet drinks are “calorie savers,” you end up eating calorically dense foods as a result of drinking them.

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Inflammation is both good and bad, depending on the situation. On the one hand, it’s a process that the body uses to heal cell damage. On the other hand, chronic inflammation can become dangerous and increase the risk of chronic health conditions like arthritis, heart disease, and diabetes. Interestingly enough, your diet plays the biggest role in regulating inflammatory levels in the body. 

According to nutritionists, the foods you eat affect inflammation. According to a 2017 study, people with rheumatoid arthritis reported that their diet impacted the severity of symptoms. Limiting your consumption of foods that cause inflammation can be a great step to experience better, overall health. In addition to limiting inflammation-causing foods, it’s beneficial to focus on alkaline and anti-inflammatory foods. If you want to learn more about great anti-inflammatory foods to consume, click here. 

Most people aren’t aware of the foods that fuel the fire that is inflammation. Many of these foods are staples in the Standard American Diet, and we’ll detail what they are below. 

Processed Meat

The processed meat category includes any type of meat that has been dried, canned, smoked, salted, or cured in order to enhance flavor and shelf life. Some prime examples are beef jerky, bacon, salami, cold cuts, and sausage. The World Health Organization (WHO) classified processed meats as carcinogenic, but they can also increase inflammatory markers. Several studies found that processed meat may increase C-reactive protein (CRP), which is a marker of inflammation.

Vegetable And Seed Oils

The consumption of vegetable oils increased by 130% in the United States during the 20th century. Many scientists believe that certain vegetable oils promote inflammation because of the high levels of omega-6 fatty acids. These oils include soybean oil, corn oil, and grapeseed oil. Dietary intake of omega-6s is necessary, but only in moderation. It’s better to consume foods that are rich in omega-3 fatty acids, as they are healthy fats. 

Added Sugars

Added sugars exists in common foods that people love to enjoy. Breads, granola bars, salad dressings, crackers, cookies, and sodas all contain added sugars. They are very difficult to avoid and manufacturers add large doses of them to processed foods to improve the flavor profile. When you eat sugar, it enters the blood and insulin puts the sugar into your cells for energy. When you eat too much sugar, insulin tries to store the excess in fat cells, which increase in size over time.

High-Fructose Corn Syrup

This sweetener is commonly found in processed foods, including soda, juice, ice cream, and candy. Like regular sugar, high-fructose corn syrup can increase inflammatory markers in the body. One study found that women who consumed more sugary beverages had a higher risk of rheumatoid arthritis, a chronic inflammatory condition. A separate study found that increased consumption of high-fructose corn syrup-sweetened beverages led to higher risk of arthritis in adults ages 20-30.

Refined Carbohydrates

Carbohydrates have a bad reputation, but not all of them are problematic. Eating refined carbohydrates can increase inflammatory markers, though. These foods include pasta, white bread, cookies, and other similar foods. Fiber is removed from refined carbs, whereas fiber exists in complex carbohydrates. Refined carbs also encourage the growth of inflammatory gut bacteria that can increase the risk of inflammatory bowel disease and obesity. The high glycemic index of refined carbs also rapidly raises blood sugar. According to research, consuming foods with high glycemic index drives up inflammation, even in healthy adults. 

Excessive Alcohol

Moderate alcohol consumption may not increase inflammatory markers, but excessive alcohol consumption does. Additionally, higher amounts of alcohol can lead to other severe health problems. A small study found that CRP levels were higher in people who consumed more alcohol. The more alcohol they consumed, the more their CRP levels increased. People who drink a lot of alcohol may experience more bacterial toxins in the the colon. It also contributes to leaky gut syndrome, which can cause widespread inflammation.

Trans Fats

Fried foods, including mozzarella sticks, potato chips, and donuts are all high in trans fats. These fats are processed via hydrogenation by food manufacturers. Researchers at the Harvard School of Public Health sounded the alarm about trans fats in the early 1990s. This was primarily due to the fact that they trigger systemic inflammation. In fact, one study found that people who ate more trans fats had higher levels of CRP and interleukin-6 (IL-6), two inflammatory markers. Trans fats also raise LDL (bad) cholesterol levels, which increases the risk of heart disease, diabetes, and cancer. 

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Unless you are trying to buy alcohol or get into a club, nobody wants to look older than they are. A lot of people, however, experience premature aging and don’t understand the cause. All the skin care remedies and treatments in the world mean nothing if you keep eating foods that age you.

According to nutritionists, the foods you eat can accelerate the aging process. The sad reality is that most people are aware of these age-accelerating foods, even if they think they don’t know what they are. Foods that are devoid of nutrients (the unhealthy, processed, antibiotic-rich, chemically flavored, fatty, fried foods Americans love) cause free radical damage and inflammation, both of which expedite the aging process.

Is There A Way To Look Younger?

Yes, and all you have to do is eat healthier. Foods with trans fats, saturated fats, refined grains, sugars, and processed ingredients put the body in an inflammatory state. According to Timothy Harlan, M.D., eating these types of foods can damage the skin’s collagen, reducing elasticity and causing wrinkles. It’s more beneficial to focus on consuming fruits, vegetables, nuts, seeds, legumes, and whole grains if you want your skin to look younger and healthier.

Don’t be the 25 year-old with 78 year-old skin. Avoid the following foods and you’ll start to look younger in no time. Plus, you’ll feel a whole lot healthier!

Alcohol

If you want your skin to retain its elasticity, alcohol is not your friend. Alcohol dehydrates the body, drawing water from your pores as you drink more of it. Additionally, alcohol interferes with healthy sleep, and the combination of dehydration and lack of sleep contributes to fine lines and wrinkles.

Fried Foods

Yes, fried foods are delicious; nobody is denying that. If you want to decrease premature signs of aging, though, it’s time to eliminate them from your diet. They are loaded with both trans and saturated fats, which contribute to weight gain. As you pack on the pounds, your skin suffers as a result, making you age faster than you realize.

High Fructose Corn Syrup

Almost every soda, sugary treat, candy, or processed juice has high fructose corn syrup. It’s an additive that you need to avoid if you are in search of the fountain of youth. According to nutritionists, high fructose corn syrup is the worst kind of sweetener for your skin and overall health. The excess sugar damages collagen and elastin, which in turn makes your skin look more wrinkled than it should.

High Glycemic Index Carbs

High glycemic index carbohydrates exist in many foods, from pastas and bagels to cereals and pretzels. A high percentage of people have sensitivities to these foods, and the reactions often result in acne or inflamed areas on the skin. Eating too much of these foods can flood the body with glucose, which accelerates the development of wrinkles. Additionally, these foods contribute to chronic inflammation in the body.

Super Salty Foods

People love salt. Some people love salt so much that they salt their food before they even taste it! Super salty foods cause bloating and water retention, both of which give the skin a puffy or aged appearance. Too much salt in the body can actually cause dehydration, which, as we mentioned early, leads to fine lines and wrinkles.

Potato Chips

It’s so easy to eat an entire bag of chips. Do you worry about all the hydrogenated oils, trans fats, and sodium while you’re shoving handfuls of chips into your face, though? Well, those trans fats and oils stimulate inflammation in the body, which impairs immune and respiratory function. Not to mention, the more inflammation you have in the body, the older you’ll start to look.

Dairy Products

A high percentage of people are either sensitive or intolerant to dairy products. Many reactions to dairy products include itchy skin, psoriasis, redness, blemishes, eczema, and scaly patches. If you already deal with any skin issues, dairy products can worsen them. Statistically, people who eat dairy products age more quickly than people who avoid dairy.

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It takes determination and work to maintain healthy eating habits. Sure, eating healthy is the ultimate goal, but things like sugar, chips, fast food, soda, caffeine, alcohol, and so many other foods can get in the way. All of those foods and many more packaged and processed foods are abundant in most grocery stores, and regularly consuming those foods may be more harmful to your health than you realize.

To avoid health complications down the line, it is recommended to refrain from eating anything that is unnatural and concentrated. The link between allergies/sensitivities and food additives/chemicals is strong, considering the average American household allots about 90% of their grocery budget for processed foods. Avoiding possible health complications can be as easy as consuming whole foods in their natural state. The bioavailability and nutritional profile in whole foods is more beneficial than any processed food that contains a small percentage of vitamin C, for example.

The 80/20 rule should be applied to clean eating. People will naturally indulge, and that’s acceptable, on occasion, but these indulgences should only comprise 20% of the diet. Let’s say that you eat a fruit and vegetable smoothie for breakfast, a salad for lunch, and quinoa and sweet potatoes with sautéed vegetables for dinner. That’s a perfectly balanced day, but then you decide to have a glass of red wine and a couple pieces of dark chocolate or some pita bread and chicken. That’s an acceptable 80/20 day. It doesn’t have to be an even 80/20 split all the time because some days you may get 87% of your calories from healthy foods and 13% from not-so-healthy foods. To help you make more educated food choices, here are ingredients to avoid at all times.

High Fructose Corn Syrup

Known as HFCS, high fructose corn syrup is probably the number one source of calories consumed in the American diet. It is prevalent in a plethora of processed foods and it has been linked to weight gain, diabetes, high cholesterol, and tissue damage. It is important to be cautious when purchasing food because the food industry has noticed a decline in food purchasing with products containing HFCS. It has been renamed, so look out for fructose, fructose syrup, or fructose corn syrup on the ingredient lists.

Found In: Candy, flavored yogurt, salad dressings, most processed foods, cereals, canned vegetables, nutritional bars, and breads.

Artificial Colors

When you look at labels, common artificial food colorings include Red #40, Blue #1, Yellow #5, Red #2, caramel coloring, bixin, or Citrus red #1. There are many more, but these common food dyes can lead to eczema, asthma or behavior problems in children, reduce one’s IQ, and interrupt the brain-nerve transmission.

Found In: Fruit juices, salad dressings, sodas, processed cheese, candy, and macaroni and cheese.

Sodium Nitrites & Nitrates

These common food additives are used by food manufacturers to preserve, flavor, and add color to processed lunch meats, hotdogs, smoked fish, and bacon. Sodium nitrites and nitrates are highly carcinogenic upon entering the human body. They can wreak havoc on the bloodstream and damage internal organs.

Found In: Hotdogs, bacon, processed meat, corned beef, smoked fish, and luncheon meat.

Trans Fats

These are the fats that you never want to consume. You can identify trans fats in foods if you see hydrogenated oils in the ingredients. Trans fats are used to extend the shelf life of processed foods and are dangerous because of their cholesterol-raising nature. People who consume a lot of foods containing trans fats have a higher risk of developing strokes, heart disease, high cholesterol, and heart attacks.

Found In: Chips, baked goods, fast foods, margarine, and crackers.

Sulfur Dioxide

Sulfur additives are toxic and consuming them can lead to a variety of respiratory issues, hypotension (low blood pressure), and even anaphylactic shock. Sulfur dioxide kills vitamins B1 and E, and children are not recommended to consume it.

Found In: Dried fruit, juices, beer, vinegar, potato products, wine, and soft drinks.

BHA, BHT & TBHQ

These three preservatives are used to keep foods from changing color, becoming rancid, or changing flavor. BHA, BHT, and TBHQ are oxidants that can negatively affect the neurological system and may form cancer-causing compounds in the body.

Found In: Jello, shortening, candy, frozen sausages, gum, potato chips, cereal, microwave popcorn, margarine, cooking spray, fast foods including processed hamburgers, chicken nuggets, and fries.

Monosodium Glutamate (MSG)

This amino acid is commonly used in Asian cuisine as a flavoring agent. MSG is an excitotoxin, which is a substance that overexcites cells to the point of serious damage or death. Regular consumption of MSG can lead to depression, eye damage, fatigue, obesity, and frequent headaches.

Found In: Frozen dinners, luncheon meats, cookies, seasonings, certain Asian restaurants, some canned soups, and many snacks.

Artificial Sweeteners

Regular sugar, though still not great for the body, is actually safer to consume than artificial sweeteners. These are commonly found in “diet” or “sugar free” foods. Aspartame, which is a known carcinogen and neurotoxin, is the most common artificial sweetener that can have adverse effects on the brain. Regular consumption of artificial sweeteners can lead to fibromyalgia, chronic fatigue, emotional disorders, migraines, multiple sclerosis, or Alzheimer’s disease. Other artificial sweeteners you should stay away from or limit are sucralose, acesulfame K (ACE K), saccharin, and sugar alcohols.

Found In: Sugar free gum, sugar free sodas, pudding, breath mints, chewable vitamins, toothpaste, no-calorie waters and drinks, salad dressings, and drink mixes.

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Agave nectar, also known as agave syrup, is a sweetener commercially produced in Mexico from several species of the agave plant. This includes the Blue Agave, Salmiana Agave, Green Agave, Grey Agave, Thorny Agave and Rainbow Agave.

Agave nectar as a commercially produced sweetener that hit the shelves of health food stores beginning in the early 1990s and quickly become a highly touted alternative to other sugars and sweeteners such as sugar and honey.

Agave nectar is sweeter than honey but made with healthier ingredients. Agave nectar is produced in the Mexican States of Jalisco, Michoacan, Guanajuato and Tamaulipas. According to Mexican laws pertaining to certificate of origin, the majority is produced in Jalisco.

Although the alcoholic beverages Tequila and Mezcal are produced all over Mexico and throughout the world, the mountainous state of Jalisco is its birthplace. The primary reason for this is that soil in that region comes from the old volcanoes that make up the mountain range. Here, the soil shimmers from the plentiful amount of nutrients.

The Blue Agaves are more plentiful in Jalisco than anywhere else in the world. Incidentally, there’s a town in Jalisco near the city of Guadalajara called Tequila.

The Agave Plant

A mature agave plant has leaves 5-8 feet tall and is 7-12 feet in diameter and has a lifespan of 7-15 years depending on the species, climate, and growing conditions.

Agave and Tequila are both made from the sap that is found on the hearts or pinas of the plant. Agave is actually related to the lily and amaryllis plant. It is technically a succulent even though it shares a common habitat with many cacti. Contrary to popular opinion amongst health food enthusiasts, agave is not a cacti and has an altogether different life cycle.

There are over 160 variations or species of agave.

Varieties

Agave Nectar can and will differ predicated upon the following:

• The geography or soil that the plant comes from.
• The variation of the plant the Agave Nectar comes from.
• How it is commercially processed

Nearly all Agave Nectar comes from Mexico. There are numerous kinds of agave throughout the country of Mexico.

Also, the soil from which an agave comes from is important. Agave from volcanic soil is going to cause the Agave Nectar to have a distinct taste and color as well as nutritional composition.

Make sure to purchase organic and raw Agave Nectar because most of the commercial brands on the market are mislabeled.

Blue Agave

The healthiest variety of Agave Nectar is the Blue Agave Nectar, also known as Blue Agave.

Blue Agave is actually a desert succulent, not a cactus as some have been led to believe. Blue Agave is a species native to Mexico. While there are many kinds of agave throughout Mexico, the Blue Agave variety flourishes in volcanic soil in Guadalajara, Mexico.

Processing

How Agave Nectar is processed has a direct affect on its taste, color, and nutritional value. This is why agave nectar should be processed under 118 F, allowing it to be considered a raw food and still contain nutritional value, mineral content and enzymes.

When agave ferments, it becomes tequila, a distilled beverage.

Benefits

Agave Nectar sweetens with about 25% fewer calories and is low on the Glycemic Index, making it an ideal food for diabetics and those who desire long-lasting energy.

Even though Agave Nectar generally contains a similar amount of calories per tablespoon as sugar, you don’t have to use a lot of it because it tastes very sweet. By using a small amount of Agave Nectar, one can still achieve a high amount of sweetness. Agave Nectar is a great sweetener for cooking purposes, especially desserts.

In fact, some brands of Agave Nectar contain less than 50% fructose, much lower than high fructose corn syrup. With certain brands of Agave Nectar, you can use 1/3 cup of it compared to 1 cup of sugar, thus greatly reducing your caloric intake.

Some Agave nectar’s are raw and are cooked below 118 F, contain no artificial fillers, do not contain large amounts of fructose and have a low Glycemic Index of 27.

Controversies

There have been many controversies regarding the health effects of Agave Nectar.

Some people say that agave nectar is worse than high fructose corn syrup because. This is because high fructose corn syrup contains 55% fructose and many brands of agave nectar contain fructose levels ranging from 70-97%. The reason why some brands of agave nectar contain such high levels of fructose is because it is processed by over boiling the syrup.

Agave Nectar is processed very similar to maple syrup. It becomes very sweet from the sap that is being boiled. The same exact thing happens with Grade A maple syrup, which is not very sweet before processing.

Certain brands of Agave Nectar are great and healthy alternatives to sugar and honey. However, all brands of Agave Nectar are not the same.

Every brand of Agave Nectar on the market does not contain substances from the same plant. It doe not come from the same location or soil, and are not commercially processed the same way.

High Fructose Corn Syrup

High Fructose Corn Syrup is made from starch, However, Agave Nectar does not naturally contain starch. If it does, then the Agave Nectar must contain High Fructose Corn Syrup.

High Fructose Corn Syrup can be detrimental one’s health. It does not have a Low Glycemic rating and it can be a serious threat to those with diabetes. It can greatly disrupt a person’s blood sugar levels and impair homeostasis.

HFCS is a highly processed product. A healthier alternative is Agave Nectar. Being a byproduct of the corn industry. HFCS is one of the most used commercial sweeteners today because it is so readily available.

High Fructose Corn Syrup comes from genetically engineered corn whereas Agave Nectar is made from its natural source, the agave plant. When determining the health benefits of a certain food product, it is important to consider the original source.

In order to avoid certain brands of Agave Nectar that contain High Fructose Corn Syrup, make sure that the product is organic and raw. If the Agave Nectar is raw and organic, it is generally much healthier than sugar or honey. Agave Nectar is an excellent alternative that can be used to substitute unhealthy sweeteners.

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