Industrial processed meats (ham, sausages, bacon, pâtés) often contain nitrites and nitrates (E249 to E252), preservative additives which prevent the development of dangerous bacteria and give the meat its pink color. However, regular consumption of these additives is linked to an increased risk of colorectal cancer because they can transform into carcinogenic compounds called nitrosamines in the body. They also often contain phosphates (E450 to E452), which stabilize textures and retain water in products to give them a more appetizing appearance and consistency. However, they are suspected of increasing the risk of cardiovascular diseases and weakening bones, while disrupting the composition of the microbiota.
Flavored yogurts, dessert creams, and processed cheeses often contain carrageenans (E407) and emulsifiers such as mono- and diglycerides of fatty acids (E471). Carrageenans, a thickener extracted from seaweed, are associated with intestinal inflammation and are suspected of promoting irritable bowel syndrome (click ici). Emulsifiers, too, can alter the intestinal barrier and promote inflammation that could disrupt the microbiota, with adverse effects on digestion and metabolism.
Margarines frequently contain synthetic antioxidants such as BHA (E320) and BHT (E321) to prevent rancidity. These antioxidants are controversial for their possible role as endocrine disruptors and their potential impact on the development of cancer. Additionally, margarines often include emulsifiers to stabilize their texture, which can also disrupt the microbiota.
Sliced bread, pastries, and other industrial bakery products often contain phosphates (such as calcium phosphate, E341) and emulsifiers (E471) to improve their texture and prolong their shelf life. These additives, although common, can disrupt digestion and weaken the intestinal barrier, increasing the risk of chronic inflammation.
Industrial sauces (salad dressings, mayonnaise, ketchup, etc.) often contain a combination of artificial sweeteners (such as aspartame E951), preservatives, and colorings (such as E150d for brown sauces) which can unbalance the intestinal flora and cause digestion problems or even affect blood sugar regulation in the long term.
Crisps, other salty snacks and breakfast cereals often contain flavor enhancers like monosodium glutamate (E621) used to boost flavor, but it can cause side effects like headaches and palpitations in some people. sensitive people, and artificial colorings such as tartrazine (E102) in particular, which are linked to allergic reactions and hyperactivity in children.
Plant-based milks and plant-based creams may contain carrageenan (E407) and thickeners which improve texture but are increasingly criticized for their potential impact on intestinal inflammation and digestive disorders.
My dietitian advice
I recommend that you read labels and learn to recognize problematic additives, avoid products with long lists of ingredients, favor a diet composed of fresh foods and natural products and opt for homemade. Here are some tips to help you: Choose cold cuts without nitrites or phosphates. Prefer natural yogurts and farm cheeses. Favor natural fats, such as butter or vegetable oils (olive oil, rapeseed oil, etc.). Traditional bread without additives and artisanal pastries. Prepare your homemade sauces with simple ingredients like yogurt, lemon, and herbs. Choose natural snacks (dried fruits, nuts) without flavor enhancers and simple cereals without additives (such as oatmeal). Opt for creams or plant-based milks without additives or prepare them yourself at home to avoid thickeners
Recipe of the week: cauliflower “rice” with eggs and green chutney and cauliflower “rice” with eggs and green chutney
Ingredients: Serves 4. 1 large cauliflower – coconut oil / 1 red onion / 1 thumb-sized piece of ginger, peeled, 1 tsp turmeric powder / 1 bunch chard or other winter leafy vegetables (spinach ..) / 1 lemon / 50 g coconut cream / 4 eggs / 1 tablespoon black cumin or chia seeds (optional) / 100 g roasted peanuts unsalted, coarsely crushed/salt
Remove the leaves and core from the cauliflower and cut it into large pieces. Put them in a food processor and blend until you get a texture similar to rice (you can also use a grater).
Heat a large frying pan with a tablespoon of coconut oil and the onion. Fry for 3 to 4 minutes until golden brown, stirring regularly.
Meanwhile grate the ginger and add it and the turmeric to the pan and fry for a few minutes, then add salt.
Increase the heat, add the cauliflower “rice” and cook, stirring every 2 minutes to ensure that the “rice” browns a little at the bottom of the pan (about 10 minutes)
Meanwhile, heat another pan over medium heat and add 1 tsp of coconut oil. Add the leafy vegetables, a little water, a small squeeze of lemon juice and salt. Once the water has evaporated and the vegetables are softened, remove the pan from the heat and cover it to keep warm.
When the “rice” has browned nicely, add the rest of the lemon and the coconut cream. Cook until the “ri” has completely absorbed the liquid, and keep warm.
Return the pan where the vegetables were to the heat, then crack in the eggs and cook over a high heat until the edges are crisp and the yolks are just cooked, sprinkle with the nigella seeds and remove from the heat.
Serve the “rice” in deep plates, garnished with vegetables, green chutney, peanuts and coriander leaves.
But also : Pumpkin pie (click ici)
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