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 1      INGREDIENTS: Rice, Wheat Gluten, Sugar, Defatted Wheat
        Germ. Salt, High Fructose Corn Syrup. Dried Whey, Malt
        Flavoring. Calcium Caseinate, Ascorbic Acid (Vitamin C).
        Alpha Tocopherol Acetate (Vitamin E). Reduced Iron. Nia-                                        'hen you walk through the supermarket, it's the front
        cinamide, Pyridoxine Hydroctiloride (Vitamin B6), Riboflavin                             labels that get your attention. What would happen if you
        (Vitamin B2}, Thiamin Hydrochloride (Vitamin BI ), Vitamin A                             chose foods by reading the ingredients instead?
        Patmitate, Folie Acid and Vitamin BI 2.
                                                                                                See if you can match the nine ingredient lists below to
     Food:                                                                                      the nine foods on page 11. It's tough...mostly because
                                                                                                all nine—like hundreds of other foods—contain essen-
                                                                                                tially the same (cheap) ingredients: refined carbs plus
                    INGREDIENTS: Enriched Wheat Flour (Wheat Flour. Niacin,
                    Reduced iron, Thiamin Mononitrate. Riboflavin. Folie Acid),
                    Sunflower Oil (Rosemary Extract, Ascorbic Acid) and/or Canda
                    Oil (Rosemary Extract, Ascorbic Acid), Sea Salt, Whole Wheat
                    Flour, and Less than 2% of the Following: Organic Cane Sugar,                       INGREDIENTS: Unbleached Enriched Wheat Flour [Flour, Malted
                    Oat Fiber. Active Yeast. Compressed Yeast, Inactive Yeast, and                      Barley Flour, Reduced Iron, Niacin, Thiamin Mononitrate [Vitamin
                    Malted Barley Flour.                                                                BI ). Riboftavin (Vitamin B2), Folie Acid]. Water, Whole Wheat Flour,
                                                                                                        Modified Food Starch, Farina, Wheat Gluten, Polydextrose. Honey,
                                                                                                        Yeast, Sugar, Salt, Preservatives (Calcium Propionate, Sorbic Acid),
               Pood:                                                                                    Soybean Oil, Malt, Monoglycerides, Natural & Artificial Flavor,
                                                                                                        Xanthan Gum. Acesulfame Potassium, Sucralose, Whey, Soy Flour,
                                                                                                        Nonfat Milk.
             INGREDIENTS: Enriched Bleached Wheat Flour (Bleached Flour,
             Malted Barley Flour, Niacin. Iron, Thiamin Mononitrate, Riboflavin,                  Food:
             Folio Acid), Vegetable Gil (contains one or more of the following
             oils: Cottonseed Oil, Palm Oil, Soybean Oil), Dextrose, Water, Sugar,
             High Fructose Corn Syrup, Food Starch - Modified (Corn and/or
             Wheat), Contains 2% or Less of the Following: Eggs, Nonfat Milk,                                       INGREDIENTS: Unbleached Enriched Wheat Fiour [Flour,
             Glycerin. Soy Flour, Corn Syrup Solids, Leavening (Sodium Acid                                         Niacin, Reduced Iron, Thiamin Mononitrate (Vitamin BI),
             Pyrophosphate, Baking Soda, Sodium Aluminum Phosphate),                                                Riboflavin (Vitamin B2). Folie Acid], Sugar, Vegetable Oils
             Preservatives (Potassium Sórbate, Sodium Propionate, Calcium                                           (Palm and/or Interesterified and Hydrogenated Soybean
             Propionate), Salt, Natural and Artificial Fiavor, Mono- and                                            and/or Hydrogenated Cottonseed), Invert Sugar, Butter.
             Diglycerides, Soy Lecithin, Spices, Tapioca Starch, Wheat Starch,                                      Nonfat Milk, Comstarch, Contains 2% or less of: Egg
             Artificial Color, Cellulose Gum, Guar Gum, Karaya Gum, colored                                         Whites, Salt and Baking Soda.
             with extracts of Annatto and Turmeric.
                                                                                                                 Food:
       Food:

                                                                                                     INGREDIENTS: Enriched Flour (Wheat Flour,

                      »   •
                              INGREDIENTS: Enriched Flour ¡Wheat Flour.
                              Niacin, Reduced Iron, Thiamin Mononitrate,
                              Riboflavin, Folie Acid), Corn Syrup, Salt, Com
                                                                                                     Niacin, Reduced Iron, Thiamine Mononitrate
                                                                                                     {Vitamin BI), Riboflavin (Vitamin B2}, Folie
                                                                                                     Acid). Soybean Oil, Sugar, Partially Hydro-
                                                                                                     genated Cottonseed Oil, Salt, Leavening
                              Oil, Yeast. Matt Extract, Sodium Bicarbonate,
                                                                                                     (Baking Soda and/or Calcium Phosphate), High
                              Ammonium Bicarbonate, and Artificial Flavor.                           Fructose Corn Syrup. Soy Lecithin (Emulsifler),
                                                                                                     Natural Flavor, Cornstarch.
                       Food:
                                                                                                Food:
        INGREDIENTS: Unbleached Enriched Fiour (Wheat Flour,
        Niacin. Reduced Iron, Thiamine Mononitrate. Riboflavin, Folie                                                          INGREDIENTS: Potato Flour. Potato Starch,
        Acid), Palm Oil, Less than 1 % of the Following: Sugar. Yeast,                                                         Vegetable Oil (one or more of the following:
        Salt, Distilled Vinegar, Yellow Corn Flour, Natural Beta Carotene                                                      Sunflower Oil, Safflower Oil or Canola Oil).
        (Color), Spice Extractive, Soybean Oil, Color, Soy Lecithin.                                                           Tomato. Salt, Potassium Chloride, Spinach
                                                                                                                               Powder, Turmeric, Beet Powder.

     Food:                                                                                                                Food:

10   NUTRITION ACTION             HEALTHLETTE« •       | A N U A R Y i F EB R U A R V 2 0 1 0
                                        What We're
                                        REALLY Eating
                                        BY B O N N I E   LIEBMAN




oil and/or sugar. If some—like the pita chips, Special K,
and English muffins (with their "hearty grains," whatever
that means) —seem healthy, it's only because they're
marketed to look that way.
Bottom line: spend your calories on foods like fruits and
vegetables, not on white flour in its many disguises. *




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                                                                          NUTRITION   ACTION   HEALTHLETTER   • |A N U A RY/F EB RU A RY 2 0 1 0 1 1
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posted:3/6/2013
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