If you are trying to follow a diet free of preservatives, it is essential to learn how to recognize them. Industrially processed foods contain a variety of chemicals and additives that are added for different reasons. Often, they are inserted to slow or prevent spoilage, discolouration, loss of flavor, bacterial or microbial and fungal growth. While many preservatives have a bad reputation, they keep food safe from very dangerous bacteria, such as Botox. Read the label carefully and strive to become a conscious consumer, so that you avoid foods or foods that contain preservatives that you don't want to eat.
Steps
Part 1 of 3: Learning to Recognize Preservatives
Step 1. Check the label on the front of the package
When you go to the supermarket and want to make sure of the presence of preservatives in food, there are several points on the packaging that can help you understand if the food you are evaluating contains them or not and decide accordingly whether to buy it.
- Even 100% organic foods are not always free of added substances. The law provides that an organic food, to be defined as such, must be composed of 95% organic ingredients and additives. In addition, some additives are allowed in the preparation of natural foods, but these are those considered "essential" to guarantee food safety.
- On the label of some products you can find terms such as "natural" or "all natural", but they do not actually have a legal meaning that falls under the European regulation on "organic" foods. Many food companies use these terms for purely commercial and marketing purposes; there are in fact many "all natural" foods that contain a variety of added sugars, natural flavors and preservatives. Don't be fooled by these types of labels.
- Once you have checked the directions on the front label, you need to double-check and check the others on the package as well.
Step 2. Always read the entire list of ingredients
This list is mandatory and all food industries must mention the ingredients used for processing; this is where you find the types of preservatives and other added substances, if any.
- The law requires you to list every single substance present in the food in the list of ingredients.
- When you read this list, know that the first ingredient is the one present in the greatest quantity, while the last one mentioned is the one found in the least quantity.
- Sometimes, preservatives are listed with the description of their function; for example, you can read "ascorbic acid to improve color retention" or "sulfur dioxide to prevent decay". This can give you an idea of why additives are added.
Step 3. Determine if you want to avoid all additives or only preservatives
Food companies can add a wide variety of substances to foods for many reasons. Preservatives represent only one category of added products used by industries.
- There are other types of additives you can find, including: dyes, vitamins and minerals, added fiber, artificial sugars, and other flavor enhancing substances (which are used when food is deprived of sugar and fat).
- Consider the variety of additives, then decide which ones you really want to avoid and which ones you think are allowed in your diet. For example, many grains contain added fiber, vitamins and minerals that are beneficial to health; however, "low sugar" or "diet" cookies can be sweetened with artificial sugars or other substances that you want to avoid.
- Keep in mind that all additives that are used in food are considered safe for human consumption.
Step 4. Know the main preservatives and the ones you don't want to eat
Although there are hundreds of substances that perform the function of preserving food, some are present more frequently in several different foods.
- Here are some of the most common and their use: propionates, ascorbic acid and nitrates are used to preserve and maintain the freshness of food; glycerin is a humectant that keeps foods moist by preventing them from drying out; xanthan gum is a very common thickener in food; pectin and agar agar are also used to thicken and stabilize various foods; modified corn starch or food starch help to increase the mass of the product without altering its nutritional value.
- Once you learn to recognize the most common preservatives, you can quickly understand which foods contain them and consequently discard them from your diet in the future.
- For added safety, make a list or list of some additives, dyes, and preservatives that you specifically want to avoid; you can also make a list of foods that generally contain them, so you can easily exclude them.
Part 2 of 3: Buy Foods That Contain Less Additives
Step 1. Shop in the perimeter aisles of the supermarket
This is a very common and applicable advice for many grocery stores, according to which it is best to buy especially the foods placed along the outside aisles; by doing so, you can avoid foods with some preservatives.
- Many doctors recommend shopping at the perimeter shelves of supermarkets, as the foods in these aisles have generally undergone less industrial processing and are usually considered "whole foods".
- The main departments present in the outermost aisles are: fresh products such as fruit and vegetables, meats / cold cuts, fish counter, dairy products, as well as eggs and frozen food department.
- Most of the foods placed in the middle aisles are more processed and are much more likely to contain various amounts of additives.
Step 2. Choose organic, unprocessed fruits and vegetables
In the fresh products department you will find most of the whole foods that have been processed very little.
- Usually, fresh fruit and vegetables have very few preservatives or other added substances, if any at all; stock up on these foods, to reduce or avoid the consumption of additives.
- Be aware that the products in the fruit and vegetable department are not always without preservatives. Packaged, pre-washed and pre-cut vegetables or fruit often contain added substances to preserve their freshness or color.
Step 3. Buy meat and fish that have been processed as little as possible
The meat, cold cuts and fish counters offer a wider range of processed products, when compared with the vegetable department.
- Try to opt for still raw meat, in its most natural state possible; for example: whole and raw chicken, raw beef and fish.
- Instead of pre-cooked chicken breast, buy whole chicken or chicken breasts still raw and cook them yourself; or, instead of buying turkey sliced, buy the breast to roast and slice it yourself.
- Furthermore, you don't always have to give up frozen products; many times frozen meat and fish are packaged with a minimal amount of additives, because it is the same low temperature that keeps them fresh and prevents spoilage.
Step 4. Be careful with dairy products
Dairy products and eggs are another industry that involves a wide range of processing and quantities of preservatives.
- Usually, eggs are free of preservatives and additives, since it is not possible to add them inside the shell; their presence is mostly linked to the feeding of the chickens and to the type of farming. Beware of packaged liquid eggs, such as liquid egg whites, though, as they can contain additives.
- You should also avoid dairy products with added sugar or flavorings and buy natural or unflavored ones instead; for example, choose natural yogurt instead of fruit yogurt.
- Already grated or sliced cheeses may contain preservatives, to prevent them from sticking; you should buy them whole and cut or grate them yourself.
Step 5. Choose foods that are processed as little as possible in the frozen section
In this sector there can be highly processed foods and others very little; make careful and prudent choices.
- Many frozen fruit and vegetables have undergone minimal processing and may contain a truly negligible amount of additives or preservatives, if not completely free of them; be sure to read the label to be absolutely sure.
- Otherwise, frozen fruit and vegetables to which seasonings or sauces have been added may have preservatives; you should avoid these products if you don't want to eat the additives inside as well.
- Most other frozen foods have been processed and contain additives; minimize the presence of these products in your diet or give up entirely if you wish.
Step 6. Be careful when shopping at the supermarket
It is not easy to buy only the products that are along the perimeter shelves of the store. When buying the ones that are arranged in the middle aisles, be careful what you put in the cart.
- Try to avoid the candy, chip, cracker, cereal, or cookie sectors; these foods are obviously very processed and contain a large amount of added substances.
- If you have decided to take vegetables or canned meat, choose those without added salt. Canned preparation does much of the conservation work, so these products may contain few additives.
- When shopping for foods like salad dressings or sauces, read the labels carefully to find those with the highest content of natural ingredients and least artificial products. This is a feature that is highly sought after by consumers; therefore by spending a little more time reading the labels you should be able to find the appropriate alternatives.
Part 3 of 3: Prepare and Eat Preservative-Free Meals
Step 1. Avoid foods that have undergone a major industrial transformation
These products contain additives and you must therefore reduce or eliminate their consumption, to limit the amount of chemicals you ingest during the day.
- Among the most processed foods are: precooked and frozen meals, canned ones, cured meats, condiments, sauces and salty creams, sugary drinks, potato chips, crackers and fast food foods.
- Foods that spoil quickly or have very little packaging rarely contain preservatives. Buy fresh, unprocessed vegetables and fresh whole grain products to reduce the time you have to spend reading the ingredient list.
- If a food is processed and contains preservatives, choose variants with more natural substances, such as salt, vinegar, sugar, citric or ascorbic acid.
Step 2. Cook at home and prepare dishes from scratch
If you want to get rid of food additives, you need to start cooking some foods yourself without using ready-made ingredients.
- By preparing the meals yourself, you can check the ingredients, calories, sugar and salt content, fats and doses of additives.
- If you are trying to abandon a diet based on large quantities of processed or additive-rich foods, try to gradually move to home-cooked meals; making rapid changes generally does not allow them to be maintained for long.
- Some of the products you can make yourself are: salad dressings, sauces or marinades, bread, single-serving meals to store in the freezer, fresh fruit and vegetables to store in the freezer.
Step 3. Make a note of the preservative-free foods you like
Once you've identified the ones that don't contain chemicals, put them in a reminder to take with you when you shop.
- By doing this, you save yourself the trouble of reading the label list again when you go to the grocery store.
- Plus, you can share this list with the rest of your family, friends or colleagues who shop for you too, so they know exactly what to put in the cart.
Step 4. Avoid processed foods when eating in restaurants
If you decide to dine away from home, you may come across dishes that are very elaborate or that contain a lot of preservatives; choose carefully the place to eat, to avoid this type of problem.
- Many restaurants claim that they use chemical-free foods, organic products, or hormone-free meats. Check the venue's website to make sure these types of ingredients are actually used.
- You can also call the restaurant before going there. Try to talk to the manager or the chef to understand what foods he uses and how he prepares them.
- Also remember that although the restaurant ad claims to use hormone-free meats, it may cook other foods that contain preservatives; check each ingredient that is used for the preparation of the dishes.
Advice
- The European Community has precise rules on food labeling and approved chemical preservatives must be declared in the list of ingredients. By carefully reading the information on the packaging you can recognize and avoid food preservatives.
- European standards for food labeling must be respected by the importer, if the product comes from a non-European country. However, if you are in countries like the United States, the laws may be different; you must therefore do some research with the relevant government bodies, to find out if the preservatives must appear in the list of ingredients.
