What is a single-ingredient food product? It's a food product that either needs no ingredient label at all (whole fruits, vegetables or grains), or when you turn the package over, the list is short, maybe just the base food and water (and maybe salt), or possibly some vitamins and minerals added (as in the case of liquid milk).
In the last two decades, there has been an explosion of flavorings, colorings and additives to the foods that line our supermarket shelves. Foods that used to be so simple, have now been re-created as complex products, with proprietary information that is rarely divulged to the general public. Have you ever phoned a food manufacturer for ingredient information? You would think I was asking for the top secret pass code to the vault at Fort Knox. All I wanted to know is, what goes into a brand's flavored coffee?
Single-ingredient foods seem to be passing the way of the covered wagon. Nostalgic to think about, but not really profitable for the giant food manufacturers. And this is a problem.
Food manufacturers have been working to create ultra-appealing products, through the use of added ingredients, such as flavorings, colors and other additives. Teams of market researchers work in tandem with kitchen chemists to produce more lemony lemonade, yellow-er cakes, cheesier-appearing mac and cheese, and softer whole grain breads, than any home-cook can do using basic ingredients. These contrived food products are as enticing in their aroma and looks, as they are memorable on your tongue.
Check that box of cake mix in your pantry. Are there any colors added? A common trick of the trade is to add coloring to the mix, to fool you into thinking the product is richer in flavor.
Do you know what? I don't like to be fooled. I had to bake a cake using a mix last month. It was yellow cake mix, and it called for whole eggs added to the dry mix. So, it should have come out yellow on it's own, right? My scratch-baked yellow cakes always come out yellow. But the manufacturer of the mix didn't think their product would be quite YELLOW enough. More yellow coloring implies richer flavor.
A product with more
implied flavor, sells better. Plain and simple. The main goal of the major food manufacturers is to get you hooked. You see a boxed product on the shelf. It looks better than you have ever baked from scratch. And so, you return to the supermarket, week after week, to buy your family's new favorite manufactured food products. Don't be deceived by the pretty picture on the front of the box. Always check the ingredients to know what you're buying.
Besides being deceptive, why is ultra-enhancing a food product a problem? Well, for starters, how can you get a child to choose a plain piece of fruit over a additive-filled, super colorful, aroma-enticing pouch of fruit snacks? And it isn't just children. Fully grown adults have trouble making the healthier selections. Have you ever made scratch mac and cheese? It was probably a pale shade of cheesy orange, in comparison to the blue-box mac and cheese product. You set the two dishes side by side, scratch-made mac and cheese, and blue-box mac and cheese. I think that the bright orange stuff is going to have a lot of appeal for the non-nutrition savvy person. And yet, the scratch made mac and cheese, if made well, can be a main course, with protein, calcium, and whole grains. While the blue-box stuff is best left as a side dish to an otherwise healthy meal. So, nutritive value is another very compelling reason to opt for the close-to-nature version of our foods.
The other significant problem with these ultra-enhanced food products affects so many in our population. These extra ingredients, even in minute amounts, cause allergic or sensitivity problems for many of us. Case in point, I have a strong allergy to malted barley flour and extract (as well as some gluten sensitivity). I had bought a small bag of decaf French vanilla flavored coffee for myself to have as a calorie-free treat, without even thinking about the ingredients. It's coffee, right? How bad can that be?
So, I was enjoying my cups of flavored coffee, over the course of a month or so, and I wind up with a severe gluten sensitivity reaction, the one that brought me back to GF living. But I didn't realize that it was this coffee that I may have been slowly poisoning myself with. (Obviously, without lab testing, I can't be 100% certain, but with a series of eliminations, it appears that this was one of the culprits, at the least.) No where on the packaging was there any mention of malted barley extract. It simply stated that it was artificially flavored.
After about 2 weeks of feeling pretty good on a GF and dairy-free diet, I had another reaction. I scoured my food journal and could not come up with one single slip. I had been faithful to the GF thing, completely. No eating out, cooking all my food at home, watching out for cross-contamination in the kitchen. The only change I could identify was that I had run out of my plain decaf coffee and been using the artificially-flavored French vanilla every day, several times per day. I went online. Did some research, and discovered that I am not the first to have a gluten or allergic reaction to this kind of coffee or artificial vanilla flavor in general.
It appears that, in the US at least, some artificial vanilla flavoring is made with some sort of malted barley extract. This does not have to be listed on a product like artificial flavorings or flavored coffees, here in the US. Simply "artificial flavorings" is enough in labeling. Well, not only do I have some gluten sensitivity, but I am also allergic to malted barley. I've known this for 25 years, and have done a good job reading labels on food products and avoiding ones which clearly state this as an ingredient. But some things have managed to slip past me over the years.
Recently, I had been sipping "poison" several times per day, completely oblivious to any possibility that I was bringing harm upon myself. The flavored coffee has since been put away. My husband, who does not have gluten or malted barley issues, will probably enjoy the last few cups. And I am symptom-free once again.
I never paid close enough attention to all-purpose flour, either, in my home-baking, thinking that if I made it at home, then I was in control of the ingredients. Well, in my kitchen audit this last month, I really read all packages, including my 50-lb sack of all-purpose flour. Malted barley flour is an added ingredient to many US brands of all-purpose flour, as it feeds yeast, caramelizes the crust and improves texture and flavor of many baked goods. It's typically not added to 100% whole wheat flour, just so you know.
I had always known not to eat malted barley extract, but not thought about malted barley flour. If I return to gluten baking for myself, I'll be trying one of the brands that is free from malted barley flour.
And what about artificial vanilla flavoring that we buy in small bottles for home baking? I have started another batch of home-brewed, real vanilla, but it won't be done infusing for another couple of months. So, to tide us over, I bought a small bottle of artificial vanilla. All the ingredients' listing states is "water, sugar, caramel color, artificial flavor, citric acid, sodium benzoate". There is no information on the ingredients used in the artificial flavor. I had been adding this artificial vanilla extract to my gluten-free brownies, for the past month, and did have a few stressful days, when I ate more than a couple of the brownies. Here I thought I was "being good" in my eating.
If I had been smart to begin, I would have researched every ingredient that went into my home cooking/baking. You live a little, you learn a lot. I know better now.
So where does this leave me? My cooking (and eating) style has shifted to using primarily single-ingredient foods. I've cooked and baked this way, for the most part, for years. But now I'll be even more diligent about what I consume. Any multiple-ingredient foods that I cook with will be scrutinized. That means I may be making my own ketchup, worcestershire and steak sauces this summer. I'll forgo manufactured extracts and flavorings. Even something as simple as baking powder has more ingredients on the label than are really necessary. A home-blend of cream of tarter and baking soda will work well in practically all baking (you just can't "hold" the batter or dough, once the dry and wet ingredients are mixed, without losing some of the leavening power). I'm now very glad that I make yogurt, bake bread, can salsa, pickles and chutney, and make pie dough from scratch. These activities that seem so very homemake-y, are the very activities that will keep potentially allergenic and sensitive food products and additives out of our family's diet. When you cook or bake using single-ingredient foods, you can see in an instant, the harm or health you'll bring to the table.
You may not have any food allergies or sensitivities in your household. But you may care about the wholesomeness of your meals. Cooking and baking from scratch, using single ingredients, will deliver whole foods' nutrition and save you some money, to boot. What's to lose?!