Nutritional Science: How One Elective Changed Everything

I was just one science class away from finishing my undergraduate degree at the University of Maryland. Although I was majoring in Communication and English with a plan to go to law school, I still needed a science credit. At the time, I was teaching dance at the YMCA on Rhode Island Avenue in Washington, D.C., and my students constantly asked me nutrition-related questions. I didn’t have formal training, but I had a huge interest in health and wellness. So I enrolled in a Nutritional Science course—and it ended up being one of the most valuable classes I took during my entire undergraduate college experience. It gave me a lifelong framework for understanding food as fuel and medicine. But now, things are more complicated. It’s not just about choosing brown rice over white rice or deciding to cook at home so I can control the type of oil I use. Even my spice cabinet is filled with sneaky ingredients that I’m now learning to avoid. That class laid the foundation, but today’s food landscape demands a lot more label reading, awareness, and skepticism.

What’s Really in Your Food?

A Look at Additives to Avoid or Limit

If you’ve ever flipped over a food package and felt overwhelmed by the list of unpronounceable ingredients, you’re not alone. While food additives are often considered safe in small amounts, growing research and global policy differences suggest some are best consumed in moderation—or avoided altogether.

This article explores common food additives found in U.S. products that are either banned in other countries or associated with potential health risks.

■ Maltodextrin: A highly processed carbohydrate with a very high glycemic index. It’s linked to gut microbiome disruption. [PubMed](https://pubmed.ncbi.nlm.nih.gov/25440050/)

■ Citric Acid: Often labeled simply as 'citric acid,' most forms are synthetically made from black mold. Some people experience gut irritation. [NIH](https://pubmed.ncbi.nlm.nih.gov/28701945/)

■ Artificial Colors (e.g., Red 40): Linked to hyperactivity in children and potential carcinogenic effects. Warning labels are required in the EU. [CSPI](https://www.cspinet.org/article/food-dyes-posing-health-risks-consumers)

■ BHA and BHT: Preservatives used in processed snacks and cereals. Classified as possible human carcinogens. [IARC](https://monographs.iarc.who.int/)

■ Titanium Dioxide: Used to whiten candy and gum. Recently banned in the EU due to concerns about DNA damage. [EFSA, 2021](https://efsa.onlinelibrary.wiley.com/doi/10.2903/j.efsa.2021.6585)

■ High-Fructose Corn Syrup (HFCS): Common in soft drinks and processed foods. Strongly associated with obesity, fatty liver, and type 2 diabetes.

[AJCN](https://academic.oup.com/ajcn/article/88/6/1733S/4649023)

How to Shop Smarter: Stick to shorter ingredient lists, cook more at home, and be cautious of vague terms like 'natural flavors.' Use tools like the EWG Food Scores app or Yuka to scan labels on the go.

Final Thought: Food choices are no longer just about calories or macronutrients—they’re about understanding what’s hiding in the fine print. Education, awareness, and a little label-reading go a long way in protecting your health.

Expanded Food Label Cheat Sheet: A comprehensive guide highlighting common food additives to avoid or limit, with suggested healthier alternatives for informed choices.