Frequently found in processed meats, sodium nitrite acts as a preservative to prevent the growth of bacteria while also adding a salty flavor and reddish-pink color.
When exposed to high heat and in the presence of amino acids, nitrites can turn into nitrosamine, a compound that can have many negative effects on health.
One review showed that a higher intake of nitrites and nitrosamine was associated with a higher risk of stomach cancer.
Many other studies have found a similar association, reporting that a higher intake of processed meats may be linked to a higher risk of colorectal, breast and bladder cancer.
Other studies suggest that nitrosamine exposure may also be linked to a higher incidence of type 1 diabetes, although findings are inconsistent.
Still, it’s best to keep your intake of sodium nitrite and processed meats to a minimum. Try swapping out processed meats like bacon, sausage, hot dogs and ham for unprocessed meat and healthy sources of protein.
Chicken, beef, fish, pork, legumes, nuts, eggs and tempeh are just a few delicious high-protein foods that you can add to your diet in place of processed meats.
SUMMARYSodium nitrite is a common ingredient in processed meats that can be converted into a harmful compound called nitrosamine. A higher intake of nitrites and processed meats may be linked to a higher risk of several types of cancer.
Guar gum is a long-chain carbohydrate used to thicken and bind foods. It’s widely used in the food industry and can be found in ice cream, salad dressings, sauces and soups.
Guar gum is high in fiber and has been associated with a multitude of health benefits. For example, one study showed that it reduced symptoms of irritable bowel syndrome such as bloating and constipation.
A review of three studies also found that people who took guar gum along with a meal had increased feelings of fullness and ate fewer calories from snacking throughout the day.
Other research suggests that guar gum may also help lower levels of blood sugar and cholesterol .
However, high amounts of guar gum may have adverse effects on health.
This is because it can swell 10 to 20 times its size, potentially causing issues like obstruction of the esophagus or small intestine.
Guar gum may also cause mild symptoms like gas, bloating or cramps in some people.
Nevertheless, guar gum is generally considered safe in moderation.
Additionally, the FDA has set strict guidelines on how much guar gum can be added to foods to minimize the risk of negative side effects.
SUMMARYGuar gum is a long-chain carbohydrate used to thicken and bind foods. It has been associated with better digestive health, lower levels of blood sugar and cholesterol, as well as increased feelings of fullness.