Navigating the maze of ingredient lists can sometimes feel overwhelming, but knowing what’s in the food you eat is vital to maintaining a healthy lifestyle.

With this basic info, you can become a savvier shopper and avoid harmful elements.

Understanding the format

On packaged foods, ingredients are typically listed in descending order of concentration, meaning the first few are the most prominent. As a general rule, if the list is long or filled with names you can’t pronounce, it could indicate that the product is heavily processed or laden with chemicals.

Red flags to look for

Various health organizations, both national and global, agree that certain ingredients aren’t good for you. Here are just a few of the most common ones to watch for:

Artificial additives and sweeteners
Found in: processed foods and snacks

Risks: may disrupt metabolism and hormone production and cause allergic reactions

Partially hydrogenated oils
Found in: packaged baked goods, fried foods, and margarine

Risks: increase the chances of heart disease

High-fructose corn syrup
Found in: sodas, snacks, and other processed foods

Risks: linked to obesity, diabetes, and fatty liver disease

Potassium bromates
Found in: flour of packaged baked goods

Risks: possibly possess carcinogenic properties

Sodium nitrite/nitrate
Found in: processed meats like bacon and hot dogs

Risks: can form carcinogenic compounds

Simplify your choices

When shopping, it’s best to follow this basic rule: the fewer the ingredients, the better. Prioritize whole, minimally processed foods, and stock up on fresh fruits, veggies, and grass-fed meats. If you’re unsure about an item, check resources like the Yuka app, which rates products according to their nutritional value, number of additives, and organic status. By taking the time to assess ingredient lists, you’ll be able to make more informed choices that benefit your overall well-being.