How To Make Sense of Additives and Preservatives with Supermarket Swap
Have you ever stood in the supermarket aisle wondering what is the best product to buy? Have you ever turned the product over and read the ingredient list only to find it confusing?
Well, you are not alone.
As parents, we strive to provide the best nutrition for our children, ensuring their meals are healthy and balanced. Many of us look at sodium, sugar and protein and aim to get in 5 serves of fruit and veg. What many of us don’t realise is that in today’s world, we are faced with products that simply didn’t exist 50 years ago and that additives and preservatives are commonplace in our supermarkets.
“Our bodies are not designed to consume an excessive amount of additives and other chemicals at the load that they are now found in our modern world and our kid’s bodies have even less tolerance to cope with the array of artificial ingredients they are exposed to” says’ Clinical Nutritionist Maria Harpas.
My journey with Additives and Preservatives
Three years ago, I decided to slow down when racing through the supermarket and stop to properly read the ingredient list. I quickly realised that there is so little education and awareness of what is actually in our food. From here, learning about the amount of additives and preservatives added to our food, I become a mother on a mission to find food made from only real and recognisable ingredients. I later founded Supermarket Swap to share additive and preservative free options available in Australian Supermarkets. My goal was to help busy Mums find products in our supermarkets that are made with real ingredients. This led to working with a team of qualified health professionals, including Maria, to launch the Supermarket Swap app in 2021.
What Are Additives and Preservatives?
Additives and preservatives are substances added to food products during processing to improve their taste, appearance, and shelf life. These substances have various purposes, such as enhancing flavour, improving texture, and preventing spoilage. Some are fine and some you need to be cautious of how many you consume as they can cause side effects.
Common Additives and Preservatives
Artificial Colours: These additives are used to make food products visually appealing. You will find them in candies, soft drinks, and baked goods. Examples include Tartrazine (E102), Sunset Yellow (E110), and Allura Red (E129).
Artificial Flavours: Can include over 50 various chemical substances to mimic or enhance the flavouring in foods. The issue with artificial flavours is the concoction is the IP of the brand, so they are not required to list what is in their ‘flavour’. It is the mystery ingredient and one of the most common ingredients you will find on Australian supermarket shelves.
Preservatives: These substances help prevent the growth of bacteria, yeasts, moulds, and other microorganisms. They are commonly found in processed meats, canned foods, and condiments.
Sweeteners: These additives provide sweetness without the added calories of sugar. You'll find them in diet sodas, sugar-free confectionary and baked goods. Examples include aspartame (E951), saccharin (E954), and sucralose (E955).
How to Limit Your Intake
Cook Homemade Meals: Preparing meals at home allows you to have full control over the ingredients you use.
Read the ingredient list: this will reveal exactly what is in the product. Look for real and recognisable ingredients. Often the shorter the list the better! Remember, the first item listed is the highest quantity and the last contains the least amount.
Be aware of Green Washing: Often products can be ‘green washed’ with words such as 50% less sugar, natural, kid friendly, no preservatives. Companies love to tell you what they don’t include, but often forget to mention what is included. No preservatives - but contains artificial colour. No artificial flavour - but is loaded with preservatives. This concept is used to entice you to the product. The ingredient list and nutrition are the only information you can trust on packaging.
Snack Swaps: As busy Mums, we often need the convenience that comes with packaged snacks. It’s ok if you need a packaged snack but choose wisely. We find for every product loaded with artificial ingredients (eg Yoghurt Pouches, Crackers, Biscuits) there is a product available that is entirely additive free! We have lots listed on our Instagram page and over 2,000 listed in our app.
Share the Knowledge: Spread the word among others and put your money where your mouth is by purchasing from stores and brands who make food made with real ingredients. This can have a real impact on how future supermarket products are developed!
If you’re looking for more information on additives or some great family friendly recipe ideas, join the Supermarket Swap community on Instagram for more.
socials: @supermarket.swap