How To Read Food Labels

Unfortunately, a number of products that are labelled as all natural or healthy are actually highly processed with questionable ingredients.

Below we will discuss four ingredients that emphasise the mislabeling of everyday food products.

Fructose is a natural sugar present mainly in fruit and a handful of vegetables.

In it’s natural form it is fine to consume for most people in small quantities however it can also be found in high fructose corn syrup in soft drinks and sweets.

The concentrated sugar present in these syrups has an extremely high level of fructose which rapidly increases the sugar absorption rate in our bodies. This in turn affects our glycemic index. The index shows how quickly something raises our blood sugar.

Take Away: eat fructose in whole fruits but stay away from ultra processed foods that add high fructose.

Sodium Nitrate should also be avoided when looking at food labels. The controversy of this ingredient started in the 1970’s when reports found that nitrate added to meat products reacted with the amines present and formed potentially carcinogenic properties.

Sodium nitrate and nitrite are extensively used in the food industry as an antioxidant in meats such as bacon, ham, luncheon meats, deli meat, jerky and hotdogs

Take Away: though many evryday meats such as bacon do contain the preservative, alternative nitrate free versions are widely available now

Aspartame is an artificial sweetener used in a variety of foods such as diet soft drinks, yoghurt, ice cream and cereal. Similar to sodium nitrate, there is a strong link with the ingredient having carcinogenic properties as well as disgegulation of blood sugars.

Aspartame has also been linked to neurological, behaviour and cognitive disturbances in humans. The sweetener can elevate the levels of phenylalanine aspartic acid in the brain. The compounds obstruct the synthesis of neurotransmitters (dopamine and serotonin). Inhibiting these regulators subsequently affects our neurophysiological activity resulting in behavioural problems.

Take Away: avoid low calorie / low sugar priocessed foods which often includes this artifical sweetener.

Hydrogenated Oils can lead to increased gut inflammation, high LDL cholesterol and low HDL (good cholesterol). High LDL levels can increase a person’s risk of heart disease and obesity. These type of oils are commonly found in ultra processed food products such as crisps and baked goods.

It is advised to avoid food products where labels contain the word, hydrogenated or partially hydrogenated in front of the oils name. This will identify if there is a trans fat contained in the food.

Take Away: Double check plant based milks which seem healthy but can contain liquid oils.

The Dangers of Seed Oils

Seed oils or polyunsaturated fats have recently gained quite a name for themselves in the health world. Although seed oils have been widely accessible to the public since the 1900’s, the negative impacts and consequences of seed oils have only recently been brought to the attention of the general public.

There are two types of fatty acids found in oils: saturated and unsaturated fats. The key difference is their composition and how their carbon bonds are paired with hydrogen.

Saturated fats are mostly derived from animal products such as meat and dairy. These fats are solid at room temperature. Unsaturated fats are predominantly found in plants. This includes nuts, seed oils and fatty fish. These fats are liquid at room temperature.

Unsaturated fats are split into two categories, monounsaturated fats and polyunsaturated fats. This is dependent on how many pairs of hydrogen atoms they are missing.

Both monounsaturated and polyunsaturated fats are categorised by the foods content of Omega 3, Omega 6 and Omega 9. These are all fatty acids. Whilst Omega 3 is commonly praised for its positive impact on brain and heart health, Omega 6 and Omega 9 do not carry the same reputable benefits.

Seed oils contain a high content of Omega 6 and oxidise easily. This can cause radical damage to cell membranes. This damage targets the mitochrondia which are known as the powerhouse of the cells.

These oxidised fats then get trapped in healthy cell membranes which results in poor cellular function and long term inflammation. In additional they reduce the livers production of glutathione, a major antioxidant that is involved in building and repairing tissue.

Prior to 1800’s, as a population, we would seek our fat from foods that could easily be extracted such as butter, coconut oil and olive oil. The 1800’s was a time of revolutionary industrialisation meaning the world was mass producing and therefore shifting towards new, unfamiliar and most importantly, cheap, sources of fats. This shift led to a substantial increase in processed foods which contained unusually high levels of seed oils.

Recent research suggests seed oil oxidation is linked to increased insulin resistance and poor immune system function so it is important we now limit these.

There are eight in total to watch out for:

 -     Corn oil

-     Canola (Rapeseed Oil)

-     Cotton seed

-     Soy oils

-     Sunflower oils

-     Safflower oil

-     Grapeseed

-     Rice bran

Grass fed butter, ghee butter or coconut oil can all be used as an alternative to seed oils for cooking as they do not denature at high temperatures and they have an excellent ratio of Omega 3 and Omega 6 fatty acids. Using olive oil in salad dressings, cold, is fine but make sure to use an extra virgin olive oil, ideally that is cold pressed.

Looking to get your current Omega levels tested? Click HERE to see our testing.

Advice on Methylation DNA Testing

When you consume nutrients, you consume a lot of raw material that must be converted into a form the body can use. How does that raw material turn into hormones, neurons, and more? The process is called methylation.

Your DNA is set at birth and determines how your genes work. Methylation is the process which allows these genes to function optimally so understanding your personal methylation pathways is key to optimising your health. Methyl groups act like billions of switches which turn genes on or off, help regulate mood, detoxify hormones, produce energy, and promote healthy aging.

Since the process of methylation can be found throughout the entire body, it makes sense that poor methylation can cause issues. 

Here are some symptoms to watch out for if you suspect you may struggle with poor methylation:

• Nervous system / mood issues

• Gut dysbiosis

• Trouble sleeping

• Fatigue

• Anxiety / Depression

• Blood Pressure

• Fertility

The Methylation Panel we offer can uncover needs for nutritional support such as amino acids, vitamins, and minerals. Knowing this can help guide dietary and lifestyle treatment plans. Additionally, knowing genetic predispositions can help focus supplementation to override potential methylation defects.

The methyl groups that participate in methylation come from a variety of micronutrients in your diet which include folate (B9), vitamin B12, vitamin B6, riboflavin (B2), betaine, choline, and several others. Knowing if you need these vitamins and minerals as supplements is key to managing good health.

The methylation DNA test is done via a simple cheek swab which is painless, quick and easy and your report is valid your whole life because genes do not change!

Having said that knowing your gene variants means you are forewarned and forearmed to deal with certain predispositions when it comes to other nutrients such as magnesium, zinc and glutathionine.

In addition the methylation DNA test will assess neurotransmitter genes meaning we can see how you manage emotions and mood and we can assist in helping you naturally manage emotions if you are genetically predisposed to low mood or mood swings.

If you want to optimise your energy levels or cognitive function, or if you want to investigate mood or sleep challenges and detoxification pathways then this is the test for you.

Gary Brecka, world renowned Human Biologist says ‘We put raw materials into the human body, vitamins, amino acids, proteins and carbohydrates, but what if we cannot convert them into a usable form? This is called methylation. It is the most important process that every human goes through. If you have breaks in your methylation, you need to supplement for their deficiency because when you create a deficiency in the human body, it eventually leads to pathology and disease.”

Read up and order this methylation DNA panel from our UK labs HERE