9. Trans Fat
Trans fats are a type of unsaturated fat that have undergone hydrogenation, which increases shelf life and improves the consistency of products.
It can be found in many types of processed foods like baked goods, margarine, microwave popcorn and biscuits.
A number of potential health risks have been associated with trans fat intake, and the FDA even recently decided to revoke their GRAS (generally recognized as safe) status.
In particular, multiple studies have linked a higher intake of trans fats to a higher risk of heart disease.
One study found that eating foods high in trans fats increased several markers of inflammation, which is one of the major risk factors for heart disease.
Research also shows there may be a connection between trans fats and diabetes.
A large study with 84,941 women even showed that a high intake of trans fat was associated with a 40% higher risk of developing type 2 diabetes.
Cutting processed foods out of your diet is the easiest and most effective way to decrease your trans fat intake.
You can also make a few simple switches in your diet, like using butter instead of margarine and swapping out vegetable oils for olive oil or coconut oil instead.
SUMMARYEating trans fats has been associated with many negative effects on health, including inflammation, heart disease and diabetes.
10. Xanthan Gum
Xanthan gum is a common additive that’s used to thicken and stabilize many types of food such as salad dressings, soups, syrups and sauces.
It’s also sometimes used in gluten-free recipes to help improve the texture of foods.
Xanthan gum has been associated with several health benefits.
One study found that consuming rice with added xanthan gum resulted in lower levels of blood sugar than consuming rice without it.
Another study also found that eating xanthan gum for six weeks reduced levels of blood sugar and cholesterol, plus increased feelings of fullness.
However, recent research on the potential benefits of xanthan gum is still limited.
Furthermore, consuming large amounts of xanthan gum may also be linked to digestive problems, such as increased stool output, gas and soft stools.
For most people, though, xanthan gum is generally safe and well tolerated.
If you do experience negative symptoms after eating xanthan gum, it’s best to reduce your intake or consider eliminating it from your diet.
SUMMARYXanthan gum may help reduce levels of blood sugar and cholesterol. In large amounts, it may cause digestive issues like gas and soft stools.