Eat It or Leave It? A Comprehensive Ingredient Dictionary to Simplify Your Shopping Trip

Agar-agar

Evidence-based: Nutritional value is confirmed. Research on additional benefits in emerging.

Agar-agar is a gelatin derived from seaweed. It’s a jelly-like white or translucent substance often used as a thickener in cooking and sweet-making. It makes a great replacement for animal-derived gelatins in vegan cooking. It’s also used in place of xantham gum. It doesn’t offer much in the way of health benefits, though it does contain some calcium. Lea more.

Acai

Evidence-based: Nutritional value is confirmed. Research on additional benefits in emerging.

Acai berries are native to Central and South America. People generally describe the taste of acai berries as a mix of blackberries and unsweetened chocolate. Hailed a Brazilian superfruit, acai berries get their deep purple color from anthocyanins, antioxidants that are also concentrated in blueberries. It comes in multiple forms, like powders, juice, supplements, and whole berries. Lea more.

Acacia gum

Evidence-based: Nutritional value is confirmed. Research on additional benefits in emerging.

Acacia gum is a food additive often used as a food stabilizer, thickener, and to improve texture. It’s safe to consume and may even offer some health benefits in high doses, though research is emerging. It’s also sold in supplement form. Lea more.

Acerola cherry

Evidence-based: Nutritional value is confirmed. Research on additional benefits in emerging.

Also known as the West Indies or Barbados cherry, acerola cherries grow on plants in tropical regions of the Weste Hemisphere. It’s rich in Vitamin C, though other purported benefits, like digestive and mental health, are not backed by research. Lea more.

Acesulfame potassium

Evidence-based: Research is mixed.

Acesulfame Potassium is 200 times sweeter than sugar. It can be found in soft and sports drinks in combination with other artificial sweeteners like Splenda. It’s FDA-approved, and research about the potential for carcinogenic effects has been criticized for design flaws. Still, the Center for Science in the Public Interest (CSPI) cites conces about cancer, hormone disruption, and risks to pregnant people. Lea more.

Acidity regulator

Evidence-based: Research is mixed.

Acidity regulators are food additives that enhance the taste of food. Some, like sodium nitrate, have been associated with health side effects, while others, such as sodium benzoate, are generally considered safe. Lea more.

Activated charcoal

Evidence-based: Research is limited.

Activated charcoal is charcoal that’s been treated with oxygen at extremely high temperatures. This black, odorless powder is commonly used to treat stomach upset, poison ingestion, and drug overdose and has been used for centuries. It may help promote kidney health and reduce cholesterol and gas, though evidence is limited. Lea more.

Adzuki beans

Evidence-based: Nutritional value is confirmed. Research on additional benefits in limited.

Adzuki beans, commonly made into a sweet bean paste, contain fiber, protein, and complex carbs. Like other beans, they may help with digestion, protect against certain cancers, help with weight loss, and improve heart health. Other benefits, such as a reduction in birth defects, increased lifespan, and stronger bones, require more data. Lea more

Aatto

Evidence-based: Research is emerging.

Aatto comes from the seeds of the achiote tree grown in Central and South America. It’s often used as a food dye due to its orange-red color and is also used as a condiment because of its sweet-but-peppery taste. It contains carotenoids, terpenoids, flavonoids, and tocotrienols that may help protect against cellular damage. Some research suggests it may have antimicrobial properties and promote eye health. Lea more.

Almond oil

Evidence-based: Yes.

Almond oil is the oil of the popular nut. It’s extracted by pressing ripe almonds with minimal heat. Almond oil is packed with vitamin E and is known to have anti-inflammatory and heart-healthy benefits. Lea more.

Anaheim chilies

Evidence-based: Nutritional value is confirmed. Research on additional benefits is limited.

These mildly hot chili peppers are also known as Mexico peppers, Califoia chili, and Magdalena. They can ripen to a red color but are typically consumed when still green. Lea more.

Ancho chilies

Evidence-based: Nutritional value is confirmed. Research on additional benefits is limited.

This dried poblano pepper is most commonly found in Southweste U.S. and Mexican food recipes. It’s mild and even sweet. Some research indicates that the bioactive plant compound in chilies, capsaicin, might help soothe pain and improve weight loss. Chili can worsen irritable bowel syndrome, but this side effect is likely temporary. Lea more.

Apple cider vinegar

Evidence-based: Nutritional value is confirmed. Research on additional benefits is limited.

Apple cider vinegar has long been used as a cooking and medicinal ingredient. Proponents say it can aid in weight loss, lower cholesterol and blood sugar levels, and help with diabetes management, though more research is needed. Lea more.

Argan oil

Evidence-based: Nutritional value is confirmed. Research on additional benefits is emerging.

Argan oil is a trending skincare ingredient, but its roots are in the culinary field. It’s derived from the keels of the fruit that grows on argan trees, which are native to Morocco, and boasts a nutty flavor. It’s a good source of omega-6 fats, vitamin E, and other antioxidants. Research shows it may help protect against inflammation, heart disease, and diabetes. Ingesting it may also be good for the hair and skin, though more research is needed. Lea more.

Ashwagandha

Evidence-based: Research is emerging.

Ashwagandha holds vast significance in Ayurveda, an alteative medicine based on ancient Indian principles of healing. Mode-day studies indicate that it may assist with mental health, including stress, depression, and anxiety. Other benefits include boosting athletic performance, male fertility, and brain function, as well as regulating blood sugar levels and reducing inflammation, though the research is not definitive. Lea more.

Ascorbic acid

Evidence-based: Yes.

If you see L-ascorbic acid on a label, it’s actually a fancy word for vitamin C. This water-soluble vitamin and antioxidant has a laundry (grocery?) list of evidence-based benefits, including protecting the skin against free radicals and supporting immune function. Food sources like citrus fruits and broccoli are excellent sources of vitamin C. Lea more.

Avocado oil

Evidence-based: Nutritional value is confirmed. Research on additional benefits is emerging.

Like the fruit it’s derived from, avocado oil is packed with healthy fats, particularly heart-healthy oleic acid. Consuming avocado oil may also help lower blood pressure and cholesterol, improve eye health, and reduce pain associated with arthritis, but more wide-scale human studies are needed. Lea more.

Beluga caviar

Evidence-based: Nutritional value is confirmed. Research on additional benefits is limited.

This type of caviar consists of the eggs or roe of the beluga sturgeon, also known as Huso huso. Its pearl-like appearance and flavorful aftertaste make it an impressive addition to a fancy meal. Caviar is packed with B12 and fatty acids like DHA and EPA that aid in nervous system function and the production of red blood cells. Other purported benefits include improved brain, heart, and mental health. More research directly linking caviar to these benefits is needed. Lea more.

Black seed oil

Evidence-based: Nutritional value is confirmed. Research on additional benefits is emerging.

This herbal ingredient comes from the Negelia sativa, a plant native to Easte Europe and Weste Asia. Potential health benefits include weight loss and blood sugar control, though more high quality research is needed. Lea more.

Barberry

Evidence-based: Nutritional value is confirmed. Research on additional benefits is emerging.

These tart red berries grow on the Berberis vulgaris, a shrub native to parts of Europe, Africa, and Asia. They contain carbs, fiber, and minerals and can be consumed as juice, powder, extract, or whole berries. Barberry supplements may help with diabetes, digestive issues, dental health, and acne reduction, but more research is needed. Lea more.

Berbere

Evidence-based: Nutritional value is confirmed. Research on additional benefits is limited.

This Ethiopian spice mix consists of chili peppers, coriander, garlic, ginger, fenugreek, and a number of other spices. It contains phenols and linoleic acid. Lea more.

BHA (Butylated hydroxyanisole)

Evidence-based: GRAS, no health benefits.

Butylated hydroxyanisole (BHA) is a food additive used as a preservative, often found alongside Tertiary butylhydroquinone (TBHQ). It’s generally considered safe for consumption, provided that the totals of antioxidants are not greater than 0.02 percent of fat or oil content. However, it’s on the “do not consume” list for people following the Feingold Diet, a diet-based approach to managing attention deficit hyperactivity disorder (ADHD). Lea more.

Belacan

Evidence-based: No

Belacan is a high-sodium shrimp paste most commonly used in Asian cuisine. There aren’t studies about its health benefits, but too much sodium can negatively affect blood pressure. Lea more.

Boletes

Evidence-based: Nutritional value is confirmed. Research on additional benefits is emerging.

Boletus edulis is an edible mushroom. It contains high contents of carbohydrates, proteins, minerals, and taste compounds but is low in fat and calories. It also offers antibacterial, anti-inflammatory, antioxidant, and anticancer properties, but more research is needed. Lea more.

Bonito flakes

Evidence-based: Nutritional value is confirmed. Research on additional benefits is emerging.

Bonito flakes, also called katsuobushi, are made from fermented skipjack tuna. They are an umami-rich food that may aid in digestion, feelings of fullness, and weight management, though this would likely require larger quantities than what’s usually consumed. They’re packed with glutamate and inosinate, which work together to boost their umami flavor. Research is still emerging on any potential benefits. Lea more.

BPA (Bisphenol A)

Evidence-based: No.

BPA (Bisphenol A) is a chemical compound typically used to manufacture plastics, including food packaging. It can get into food and may cause health problems, including infertility, heart disease, and Type 2 diabetes. However, the FDA still considers BPA safe for food packaging, though it’s baed in items like infant formula and sippy cups. Lea more.

Brewer’s yeast

Evidence-based: Nutritional value is confirmed. Research on additional benefits is limited.

Brewer’s yeast is made from Saccharomyces cerevisiae, a one-celled fungus. It’s a common ingredient for bread and beer, but some take it as a nutritional supplement because it contains B vitamins and chromium, which might help maintain normal blood sugar levels, though research is limited. Lea more.

Burdock root

Evidence-based: Nutritional value is confirmed. Research on additional benefits is emerging.

Burdock root is a vegetable that originated in Northe Asia and Europe but also grows in the U.S. It’s found in supplements and teas. It’s packed with antioxidants like quercetin, luteolin, and phenolic acids that might help the body fight free radical damage. Lea more.

Capers

Evidence-based: Nutritional value is confirmed.

Capers are derived from Capparis spinosa, a prickly bush in the Mediterranean and Asia. They’re small, circular, and green and often used as a gaish, ingredient, or seasoning in Mediterranean cuisines, like salads. They can have a high sodium content. Lea more.

Carrageenan

Evidence-based: No, GRAS.

This additive is used to thicken, emulsify, and preserve foods and drinks. It’s commonly found in milk products, including ice cream and hemp milk. It’s controversial, with some evidence indicating it may trigger digestive issues. The FDA considers it safe, but the National Organic Standards Board decided to remove carrageenan from their approved list in 2016. Lea more.

Cardamom

Evidence-based: Nutritional value is confirmed. Research on additional benefits is emerging.

This spice is derived from the seeds of multiple plants. It’s sweet and often compared to mint. It boasts anti-inflammatory and diuretic properties that may help with high blood pressure. It may also protect against cancer and other chronic conditions, but more research is needed, particularly with human participants. Lea more.

Cardoon

Evidence-based: Nutritional value is confirmed. Research on additional benefits is emerging.

Cardoon is a bitter-tasting thistle that’s native to the Mediterranean. It’s low-fat and mostly water-based. It contains bioactive compounds that may help with metabolic disorders, but research is emerging. Lea more.

Carambola

Evidence-based: Nutritional value is confirmed. Research on additional benefits is emerging.

Also known as star fruit, carambola is sweet and sour and resembles a five-point star. It’s yellow or green, and smaller versions are typically sour while the larger types are sweet. It’s packed with plant compounds that may reduce inflammation, cholesterol, and the risk of fatty liver. More research, particularly on humans, is needed, and individuals with kidney issues or on prescription medication should speak with a provider before eating this fruit. Lea more.

Carob

Evidence-based: Nutritional value is confirmed. Research on additional benefits is limited.

Carob comes from trees known as Ceratonia siliqua. It’s a fruit that doubles as a sweet substitute for chocolate, particularly for people with digestive or dietary conces, but its use dates back centuries to ancient Greece. You can find carob fresh or dried as a powder, syrup, dietary pill, extract, or in chips. Research on digestive health benefits is limited. Lea more.

Cascabel chilies

Evidence-based: Research is limited.

These are mildly-hot chilies. Some research suggests that capsaicin, a bioactive plant compound in chili peppers, can help relieve pain and support weight loss. Chili might temporarily worsen irritable bowel syndrome. Lea more.

Castor Oil

Evidence-based: Yes.

Castor oil is a vegetable oil with numerous uses, including medicinal, industrial, and pharmaceutical. It’s FDA-approved as a laxative but may cause GI upset like vomiting. It may promote wound healing, and can hydrate skinwhen applied topically. Lea more.

CBD (Caabidiol)

Evidence-based: Research is emerging.

Caabidiol, or CBD, comes from caabis plants but does result in the “high” of its cousin tetrahydrocaabinol (THC). CBD seems to be everywhere these days—from skin care products to edibles. It’s also in some drinks, touting anti-anxiety, pain-reducing, and anti-inflammatory benefits, but research is in its early stages. Lea more.

Cherimoya

Evidence-based: Research is limited.

Also known as apple custard, this green, cone-shaped fruit likely originated in South America’s Andes mountains. It boasts a sweet and creamy flesh. It’s loaded with free radical-fighting antioxidants and may improve mood, eye health, digestion, and blood pressure while having anti-cancer and anti-inflammatory properties. More research on humans is needed, and the skin and seeds can be toxic. Lea more.

Chia

Evidence-based: Yes.

Chia seeds are nutrient-dense and packed with antioxidants, minerals, fiber, and omega-3 fatty acids. These nutrients may help reduce disease risks, including cardiovascular disease, diabetes, and cancer. Lea more.

Citric acid

Evidence-based: Research is mixed.

Citric acid is the compound found in citrus fruits that gives them a tangy, sour flavor. Artificial types are used as additives to boost flavor and preserve food. It may help metabolize energy, prevent kidney stones, and aid in nutrient absorption, but the type of citric acid plays a role in some of these benefits. Some people may be allergic to the additive, though the FDA generally considers it safe. Lea more.

Cordyceps

Evidence-based: Research is limited. Historical use in TCM.

Cordyceps is a genus of a fungus that grows on insect larvae. After the cordyceps attack the insect, their collective remains are used by Traditional Chinese Medicine (TCM) practitioners as a centuries-old remedy for fatigue, sickness, kidney conditions, and low sex drive. Though it has its place in TCM, there’s a need for more research, particularly on human subjects. Lea more.

Curcumin

Evidence-based: Yes.

Curcumin is a compound with anti-inflammatory properties that may decrease the risk of diseases like heart disease, metabolic syndrome, Alzheimer’s, and cancer. It serves as the primary active ingredient in the spice turmeric, though its concentration is low. Lea more.

Daikon radish

Evidence-based: Yes.

These sweet, white, crunchy radishes can help with weight maintenance and provide a layer of protection from chronic diseases like heart problems and cancers. They’re versatile and can be used in anything from salads to stir-fries. Lea more.

DHA (Docosahexaenoic acid)

Evidence-based: Yes.

Docosahexaenoic acid (DHA) is an omega-3 fatty acid found in foods like salmon. When consumed through food, it can help reduce the risk of heart disease and pre-term birth. It also has anti-inflammatory benefits. Research into children who take it for ADHD management has shown promise. Lea more.

Dragon fruit

Evidence-based: Nutritional value is confirmed. Research on additional benefits is limited.

This fruit grows on the Hylocereus cactus and is native to Mexico and Central America. You may also hear it referred to as pitaya, pitahaya, and strawberry pear. It’s packed with antioxidants like betalains, hydroxyciamates, and flavonoids that can protect your cells from damage. Some data indicate that dragon fruit can help with insulin resistance, liver fat, and heart health, but human research is limited. Lea more.

Drupe fruit

Evidence-based: Yes.

Drupe fruit, also known as stone fruit, is fruit with a pit. Examples include cherries, peaches, and plums. Each contains its own nutrient contents, but generally, these fruits are packed with antioxidants and may protect against some diseases. Lea more.

Durian

Evidence-based: Nutritional value is confirmed. Research on additional benefits is limited.

This tropical fruit is pungent and used in soups, juices, and even desserts. It’s a good source of fiber, B vitamins, vitamin C, and healthy plant compounds. Its nutrient contents may protect against cancer, cardiovascular issues, infections, and high blood sugar, but there aren’t any human studies. It can be unsafe to consume this fruit with alcohol. Lea more.

Elderberry

برچسب: نویسنده: Mohammad Taheri تاريخ: سه شنبه 5 ارديبهشت 1402 ساعت: 22:49