The Hidden Dangers in Your Food – How to Identify Toxic Ingredients (Part 1)

Learn How to Decode Food Labels & Avoid Harmful Additives

Whole foods with a "Say No to Processed Food" sign versus a processed food production setting, highlighting hidden toxins in labels at Denver Sports and Holistic Medicine.

Have you ever picked up a ‘healthy’ snack, only to flip the package over and find a long list of ingredients you can’t even pronounce? You’re not alone.

Would you still eat your favorite snacks if you knew they contained chemicals linked to cancer, obesity, and hormonal imbalances?

Did you know that the average American consumes nearly 150 pounds of artificial additives each year—without even realizing it?

Food labels can be incredibly misleading, often hiding harmful ingredients under unfamiliar or deceptive names. In fact, studies show that over 60% of packaged foods contain added sugars, preservatives, artificial flavors, or other chemical additives that can negatively impact your health. (1)

Many processed foods contain hidden toxins that have been linked to inflammation, hormonal imbalances in both males and females, gut disturbances, metabolic disorders, ADHD, autism, mental/emotional disorders, and even chronic diseases like diabetes, heart disease, and cancer. (2)

With food manufacturers using loopholes in labeling laws to disguise unhealthy ingredients, it’s more important than ever to be an informed consumer.

This is so important that I created this guide to help you navigate the deception in food labels. With misleading marketing tactics and hidden harmful ingredients, it's easy to think you're making healthy choices when, in reality, many products contain toxic additives, preservatives, and artificial chemicals.

In this first blog of our six-part series, my goal is to equip you with the knowledge to uncover hidden toxins, make smarter choices, and take charge of your health—one ingredient at a time.

The Deceptive “Generally Recognized as Safe” (GRAS) Label

You'd think that if an ingredient is in your food, someone, somewhere, has double-checked that it’s 100% safe, right? Well… not exactly.

While many consumers assume that all food ingredients undergo rigorous safety testing, the reality is that countless additives, preservatives, and chemicals make their way into our food supply under a loophole known as GRAS (Generally Recognized as Safe).

But what does this designation really mean, and is it truly protecting public health?

Many food additives, preservatives, and chemicals in processed foods are labeled as "Generally Recognized as Safe" (GRAS) by the U.S. Food and Drug Administration (FDA).

While this classification may sound reassuring, it is often misleading and does not guarantee long-term safety.

What Does GRAS Mean?

The GRAS designation means that a substance is presumed safe based on expert consensus or prior use—but it does not require extensive independent research or long-term studies before being added to food.

In many cases:

Companies self-certify their own ingredients as GRAS without FDA oversight.
Limited testing is done on human health impacts, especially long-term effects.
Cumulative exposure is ignored—even if an additive is “safe” in small amounts, frequent consumption across multiple products can be harmful.

Why the GRAS System Is Flawed

Self-Regulated Industry Decisions – Food manufacturers can determine their own ingredients as GRAS without submitting safety data to the FDA.
Lack of Long-Term Studies – Many additives are approved based on short-term animal studies that do not account for chronic exposure.
Toxic Chemicals Still Allowed – Additives have GRAS status despite links to health risks such as hormone disruption, neurological damage, and cancer.
GRAS Can Override Previous Bans – Some substances once deemed unsafe have been reintroduced under GRAS status after industry lobbying.

Examples of Harmful GRAS-Approved Additives

Artificial Sweeteners (Aspartame, Sucralose)
Preservatives (BHA, BHT, Sodium Benzoate)
Emulsifiers & Thickeners
Artificial Colors

The GRAS (Generally Recognized as Safe) label does not guarantee an ingredient is truly safe—it simply means that it has not yet been proven harmful.

In many cases, this designation is based on insufficient research or industry-funded studies, making it a misleading and unreliable standard.

Since no long-term, independent studies are required before an ingredient is classified as GRAS, many potentially harmful additives remain in the food supply unchecked. (3)

This makes it even more important to read labels carefully, choose whole foods, and stay informed about what you’re consuming to protect your long-term health.

Now that we've uncovered the flaws in the GRAS system, let's take a closer look at some of the most concerning additives hiding in our food—starting with artificial sweeteners.

Toxic Ingredients in Processed and Conventional Foods: What to Avoid for Better Health

1. Artificial Sweeteners: A Dangerous Sugar Alternative

If you’ve ever grabbed a sugar-free drink thinking it’s the better choice, think again. Many artificial sweeteners come with serious health risks that might make you reconsider that ‘diet-friendly’ label. (4)

Aspartame or Amino Sweet (E951) – Linked to neurological disorders, headaches/migraines, and metabolic issues.
Sucralose (Splenda) – Can disrupt gut microbiome and reduce insulin sensitivity.
Acesulfame K – Contains methylene chloride, a potential carcinogen.
Sorbitol, Maltitol, and Mannitol – Sugar alcohols that cause bloating, digestive distress, and laxative effects.

Now that we've explored the dangers of artificial sweeteners, let’s look at another major hidden culprit—refined sugars and high-fructose corn syrup.

2. Refined Sugars & High-Fructose Corn Syrup: The Sweet Deception

These sneaky processed sugars can wreak havoc on your health, fueling obesity, diabetes, and even liver disease. (5,6)

High-Fructose Corn Syrup (HFCS, Glucose-Fructose Syrup) – A major cause of insulin resistance, metabolic syndrome, and non-alcoholic liver disease (NAFLD).
Dextrose, Maltodextrin, Glucose Syrup, Glucose Syrup Solids – Spikes blood sugar and contributes to inflammation.
Evaporated Cane Juice, Coconut Sugar, Agave Nectar, Fruit Juice Concentrate – A deceptive term for refined sugar.

Sugar isn’t the only ingredient wreaking havoc on our health. Another silent contributor to chronic disease is hidden in processed foods: trans fats and refined seed oils.

3. Trans Fats, Hydrogenated Oils & Seed Oils: A Recipe for Inflammation

These fats are commonly found in processed foods and contribute to inflammation, oxidative stress, metabolic disorders, and heart disease. They are often hidden under deceptive names on food labels, making them difficult to avoid.

Partially Hydrogenated Oils (PHOs)

Partially hydrogenated oils contain trans fats, disrupt your blood lipid profile and lead to the oxidation of cholesterol, promote inflammation which promotes chronic disease, such as cardiovascular disease.

Though banned in many countries, they still appear in processed foods in the USA. (7)

Common sources:

Margarine and vegetable shortening
Packaged baked goods (cookies, tortillas, cakes, pastries)
Fried fast foods (French fries, donuts, chips)
Processed snack foods
Non-dairy creamers
Processed peanut butter (non-natural varieties)

Hidden names on labels:

Partially Hydrogenated Oil (Soybean, Palm, Cottonseed, etc.)
Interesterified Fat
Vegetable Shortening (used in commercial baked goods)
Mono- and Diglycerides (may contain trans fat derivatives)

The Truth About Seed Oils: Hidden Dangers in Processed and Restaurant Foods

Highly refined seed oils are found in processed snacks, salad dressings, fast food, and frozen meals. The deception is that even most “health” foods and snacks contain seed oils, hence why reading the ingredient list is so important. These oils are high in omega-6 fatty acids, which can contribute to inflammation and chronic diseases, including colon cancer. (8,9)

Common Seed Oils:

Soybean Oil
Corn Oil
Canola Oil (Rapeseed Oil)
Cottonseed Oil
Sunflower Oil
Safflower Oil
Grapeseed Oil
Rice Bran Oil
Peanut Oil
Sesame Oil (often refined in processed foods)
Flaxseed Oil (can be unstable and prone to oxidation when processed)

Common sources:

Processed snacks – Chips, crackers, popcorn, granola bars
Fast food – Fried chicken, French fries, burgers, nuggets
Restaurant food – Most restaurants, even high-end ones, use seed oils for cooking
Salad dressings & condiments – Store-bought dressings, mayonnaise, sauces
Packaged baked goods – Bread, muffins, cookies, pastries
Frozen and ready-made meals – Pizza, burritos, microwave dinners
Plant-based/vegan alternatives – Vegan butter, dairy-free creamers, meat substitutes
Nut butters & spreads – Non-natural peanut butter, flavored nut spreads
Cereal and granola – Pre-packaged cereals, granola mixes
Protein bars & meal replacements – Energy bars, shakes, processed protein powders

While harmful fats contribute to inflammation, artificial food dyes pose their own risks—especially for children. Let’s explore how these synthetic colors impact health.

4. Artificial Colors & Food Dyes: The Hidden Chemicals Affecting Your Health

Synthetic food dyes are linked to hyperactivity disorders, allergies, and cancer risks. (10,11)

Red 40, Yellow 5 & 6, Blue 1 & 2 – Contain carcinogens.
Titanium Dioxide (E171) – Found in candy, processed foods, and toothpaste and is linked to immune dysfunction.

Beyond colors and sweeteners, preservatives and additives are another hidden danger lurking in our food. These chemicals extend shelf life but come with serious health risks.

5. Preservatives & Additives: What’s Really Keeping Your Food Fresh?

While these chemicals help food last longer, they can take a serious toll on your health. (12,13)

Common Harmful Preservatives & Their Risks:

BHA (Butylated Hydroxyanisole, E320) & BHT (Butylated Hydroxytoluene, E321) – These synthetic antioxidants are used to prevent fats and oils from becoming rancid, but are known endocrine disruptors and have been linked to cancer. Some countries have banned or restricted their use, yet they remain common in processed foods in the U.S.
Sodium Benzoate & Potassium Benzoate – Common in sodas, fruit juices, and acidic foods, these preservatives can form benzene, a known carcinogen, when combined with vitamin C (ascorbic acid).
Sodium Nitrite & Sodium Nitrate – Commonly found in processed meats like bacon, deli meats, and hot dogs, these preservatives are associated with an increased risk of colorectal cancer and other chronic diseases.
Propyl Gallate (E310) – Used to preserve fats and oils, it has been linked to skin irritation, gastrointestinal problems, and potential hormone disruption.
Calcium Propionate (E282) – A common bread preservative, it has been linked to behavioral issues, particularly in children, and possible gut microbiome imbalances.

Preservatives aren’t the only additives raising concerns. Many processed foods also contain flavor enhancers like MSG, which can have significant effects on the brain and body.

6. MSG & Hidden Sources of Glutamate: The Truth About Flavor Enhancers

MSG (Monosodium Glutamate) boosts flavor but can overstimulate nerve cells, potentially triggering headaches, brain fog, fatigue, and inflammation. It’s also been linked to metabolic issues, insulin resistance, and intense food cravings. (14)

Even if MSG isn’t listed on food labels, it often appears under disguised names, such as:

Natural Flavors
Yeast Extract
Autolyzed Yeast
Textured Protein
Hydrolyzed Protein (Hydrolyzed Vegetable, Soy, or Wheat Protein)
Soy Protein Isolate
Sodium Caseinate
Disodium Guanylate (E627)
Disodium Inosinate (E631)
Disodium 5’-Ribonucleotides (E635)
Sodium 5’-Ribonucleotides (E635)

In addition to MSG, another group of food additives can disrupt gut health—emulsifiers and thickeners. Let’s take a closer look at these common ingredients.

7. Emulsifiers & Thickeners: How They Harm Your Gut

These additives can damage the gut lining, disrupt digestion, and contribute to metabolic disorders. (15)

Polysorbate 80 & Carboxymethylcellulose – Disrupt gut bacteria and increase inflammation.
Carrageenan – Found in dairy alternatives, like nut milks. Linked to digestive distress and inflammation.
Xanthan Gum, Guar Gum, Locust Bean Gum, Gellan Gum – May trigger bloating and GI issues.

Even if a product seems free from harmful ingredients, "natural flavors" and "artificial flavors" could still be hiding toxic chemicals. Here’s what you need to know.

8. Artificial & Natural Flavors: The Hidden Chemicals in Your Food

"Natural flavors" and "artificial flavors" are catch-all terms for hundreds of undisclosed chemicals that can cause allergic reactions, headaches, and even long-term health issues. It is commonly found in processed snacks, sodas, flavored waters, protein powders, and fast food. (16)

With so many hidden dangers in our food supply, it may seem overwhelming—but there are practical steps you can take to protect your health.

Let’s explore how to make better choices.

Quick Reference Guide: Avoiding Hidden Toxins in Your Food

Reading labels shouldn’t feel like decoding a secret message. Here’s a quick cheat sheet to help you spot the bad guys and swap them for healthier options.

🚫 Ingredients to Avoid (Toxic Additives in Processed Foods)

🔴 Artificial Sweeteners – Aspartame, Sucralose, Acesulfame K (linked to metabolic issues)
🔴 Refined Sugars & HFCS – High-Fructose Corn Syrup, Maltodextrin (causes insulin resistance)
🔴 Trans Fats & Seed Oils – Partially Hydrogenated Oils, Canola Oil, Soybean Oil (promotes inflammation)
🔴 Artificial Colors & Dyes – Red 40, Yellow 5 & 6, Blue 1 & 2, Titanium Dioxide (linked to hyperactivity and cancer)
🔴 Preservatives & Additives – BHA, BHT, Sodium Benzoate, Sodium Nitrate (may disrupt hormones)
🔴 MSG & Hidden Glutamates – Yeast Extract, Hydrolyzed Protein, Autolyzed Yeast (can trigger headaches and cravings) 🔴 Emulsifiers & Thickeners – Polysorbate 80, Carrageenan, Xanthan Gum (disrupts gut health 🔴 Natural & Artificial Flavors

✅ Healthier Alternatives for a Clean Diet

🟢 Natural Sweeteners – Raw Honey, Maple Syrup, Glycine Powder, Monk Fruit (low-glycemic options)
🟢 Whole Food Sugars – Coconut Sugar, Dates, Fresh Fruit (nutrient-dense options)
🟢 Healthy Fats – Avocado Oil, Olive Oil, Grass-Fed Butter, Ghee, Tallow, Coconut Oil (supports heart health)
🟢 Natural Colors – Beet Powder, Turmeric, Spirulina (chemical-free alternatives)
🟢 Preservative-Free Foods – Organic produce, pasture-raised meats, homemade meals
🟢 Flavor Enhancers – Herbs, Spices, Nutritional Yeast, Fermented Foods, High-quality Salt (boosts flavor naturally)
🟢 Clean Label Foods – Single-ingredient whole foods with no additives

🛒 Smart Shopping Tips for Clean Eating

✅ Read Labels Carefully – Avoid long ingredient lists with artificial additives
✅ Go Organic When Possible – Reduces exposure to pesticides, GMOs, and synthetic chemicals
✅ Choose Whole, Unprocessed Foods – The fewer ingredients, the better for your health
✅ Beware of "Natural Flavors" – These contain hidden chemicals and additives
✅ Avoid Ultra-Processed Foods – Long shelf life often means preservatives and harmful oils

How to Avoid Hidden Toxins & Make Healthier Choices

At the end of the day, food should nourish you—not harm you. While food labels can be sneaky, you now have the tools to outsmart them. Small, informed choices add up, and your health is worth it.

The "Generally Recognized as Safe" (GRAS) designation may sound reassuring, but as we’ve uncovered, it often allows questionable additives and chemicals to enter our food supply without sufficient oversight. With food manufacturers self-regulating safety standards, it’s crucial for us to be vigilant about what we consume.

While the MAHA movement may be working to reduce food toxicity, personal responsibility remains key. Identifying harmful ingredients can feel overwhelming, but educating yourself on hidden dangers is one of the best ways to protect your health.

Start by making informed choices—opt for whole, organic foods and read labels carefully to avoid artificial additives and preservatives.

Take charge of your health today, and start with one simple change—ditch that processed snack and go for a whole-food alternative!

Now that we’ve uncovered the hidden toxins in food labels, in Part 2, we’ll dive deeper into how food processing, GMOs, and pesticides further impact our health.

At Denver Sports & Holistic Medicine, we’re committed to helping you navigate the modern food landscape and make informed, healthier choices.

Request a free consultation with Dr. Martina Sturm and start your journey to a healthier you.

Resources

Nutrition, Toxins, Longevity, Weight lossMartina SturmMarch 3, 2025Denver Sports and Holistic Medicine Toxins