Common ingredients to be aware of, amiga!

Romina Ziccarelli
Oct 14, 2024
4 min read

Updated: Feb 2

Our cuisine is loved for its vibrant flavors and rich cultural heritage, but when we come to the USA, it's important to note that not all products found in the "Latino Food" section of grocery stores are as wholesome as they are back home. Some packaged foods are filled with unhealthy ingredients that can have negative effects on your health. To make informed choices, it’s essential to recognize these common ingredients that may be harmful.

Here are the top five unhealthy ingredients to look out for in the Latino food section and why you should steer clear of them:

1. High Fructose Corn Syrup (HFCS)

What it is: High fructose corn syrup is a highly processed sweetener made from corn that is commonly found in sugary drinks, sodas, candy, and even some savory foods like packaged sauces and dressings. It is often used as a cheaper alternative to cane sugar in many processed Latino products in the USA, such as Jarritos, flan, and sweetened snacks.

Why it’s unhealthy:

Weight Gain: HFCS is linked to obesity and weight gain, as it disrupts the body's natural ability to regulate hunger, leading to overeating.
Increased Risk of Diabetes: Excessive consumption of HFCS can cause insulin resistance, which may lead to type 2 diabetes.
Liver Damage: It can increase fat accumulation in the liver, contributing to non-alcoholic fatty liver disease (NAFLD).

Look out for it in: Sodas, sweetened beverages, pre-packaged flan, and jarritos.

2. Monosodium Glutamate (MSG)

What it is: MSG is a flavor enhancer commonly used in processed foods to intensify the savory, umami taste. While it’s often associated with Asian cuisine, MSG is also prevalent in certain Latino foods like soups, seasonings, and snacks, especially packaged items like caldo de pollo (chicken broth) and flavored chips.

Why it’s unhealthy:

Headaches & Migraines: Many people are sensitive to MSG, and consuming it can lead to headaches, nausea, and even migraines.
Inflammation: MSG can trigger inflammatory responses in some people, potentially leading to other health issues.
Potential Neurotoxicity: Although the research is still ongoing, some studies suggest that MSG could have neurotoxic effects when consumed in large amounts.

Look out for it in: Soups, seasoning mixes (sazon), canned salsas, and chips.

3. Hydrogenated Oils (Trans Fats)

What it is: Hydrogenated oils are oils that have been chemically altered to stay solid at room temperature. These oils contain trans fats, which are incredibly unhealthy. Though partially banned, trans fats are still found in some processed Latino food products, especially in baked goods, fried snacks, and margarines used in traditional recipes.

Why it’s unhealthy:

Heart Disease: Trans fats raise bad cholesterol (LDL) and lower good cholesterol (HDL), significantly increasing the risk of heart disease.
Inflammation: Trans fats are known to promote inflammation in the body, contributing to chronic conditions such as arthritis, diabetes, and heart disease.
Weight Gain: Foods high in trans fats are often calorie-dense, leading to weight gain and increased risk of obesity.

Look out for it in: Packaged empanadas, pastries (pan dulce), processed tortillas, and fried snacks.

4. Sodium Nitrites/Nitrates

What they are: Sodium nitrites and nitrates are preservatives used to extend the shelf life of processed meats. In Latino cuisine, these chemicals are commonly found in cured meats like chorizo, salchichas (sausages), and tocino (bacon).

Why they’re unhealthy:

Cancer Risk: Nitrates and nitrites can form carcinogenic compounds called nitrosamines, especially when meats are cooked at high temperatures, increasing the risk of colon and stomach cancers.
Cardiovascular Issues: These preservatives can damage blood vessels and may contribute to heart disease.
Respiratory Problems: In some individuals, sodium nitrates can cause respiratory issues, such as shortness of breath or asthma symptoms.

Look out for it in: Chorizo, cured ham, tocino, and canned sausages (vienna sausages).

5. Refined Flours

What it is: Refined white flour is heavily processed, stripping it of much of its natural fiber, vitamins, and minerals. It’s commonly used in Latino baked goods, such as tortillas, pan dulce (sweet bread), tamales, and many store-bought empanadas.

Why it’s unhealthy:

Blood Sugar Spikes: Refined flours are quickly digested, causing rapid spikes in blood sugar levels, which can lead to energy crashes and contribute to type 2 diabetes.
Weight Gain: Products made with refined flour are often low in fiber, leading to overeating and weight gain.
Lack of Nutrients: Refined flours offer little nutritional value, compared to whole grains, and can contribute to nutrient deficiencies over time.

Look out for it in: White flour tortillas, tamales, packaged pastries, and pan dulce.

Final Thoughts: How to Make Healthier Choices

When shopping for your favorite Latino foods, it's important to read labels carefully and be mindful of these unhealthy ingredients. Fortunately, there are healthier alternatives available:

Opt for whole wheat tortillas instead of refined flour tortillas.
Look for brands that use natural sweeteners or unsweetened versions of beverages and snacks.
Choose fresh, organic meats over processed, nitrate-laden options.
Make your own seasoning blends to avoid MSG-laden pre-packaged mixes.