The PrimaFoodie Guide to the Best Clean Sunscreens

For the past several years, the team at PrimaFoodie has been vetting clean sunscreens to deliver you the best options for optimal protection. By "clean," we mean the solution contains minerals to block UVA and UVA rays and includes zero artificial fragrance, parabens, emulsifiers, or additional indigents linked to health concerns. 

We vet these yearly for several reasons: solutions change, which means efficacy and purity may also change, and researchers consistently reveal new data on ingredient safety. This year proved to be a big one in terms of news. The Environmental Working Group showed that approximately 75 percent of the 1,700 sun protection products its team evaluated “did not provide adequate sun protection” and contained "ingredients that could pose health risks."

Sunscreen and 'sunblock, ' terms used interchangeably, generally work one of two ways: Blocking the sun's rays with minerals, such as zinc oxide, or filtering and absorbing the rays with chemicals. Research has linked some of the most common chemical sunscreen ingredients, including oxybenzone and octinoxate, to pose health risks to marine and surrounding environmental life, thus presenting the possibility that these chemicals could impact human health. What's alarming about these two ingredients, along with other common sunscreen ingredients, octocrylene, homosalate, and avobenzone, is that they are absorbed through human skin and, subsequently, other organs.

In a news alert about its findings, the EWG stated the need for consumers to consider their sun protection wisely. "And some ingredients commonly found in sunscreens have been linked to both human and environmental concerns. But they're still widely used in hundreds of products, even though they have not been tested adequately for safety," said Emily Spilman, an EWG program manager for Healthy Living Science, in the news release. "It's outrageous that shoppers may be slathering these potentially harmful chemicals on their skin every day without the reassurance of those safety tests," 

The EWG has warned the public about sunscreen ingredients since it launched its first Guide to Sunscreens in 2007 and has been urging the FDA to review chemical sunscreen ingredients ever since. 

This year, we found that most of our favorites from our 2023 PrimaFoodie Sunscreen Guide still met our strict standards—and we added a few new ones to the mix. Here, you'll find mineral solutions that we believe to be clean and efficacious. But we urge you to always do your due diligence when choosing a sunscreen (or any personal care product): check your labels, know your ingredients, and listen to your gut. 

PrimaFoodie-Approved Clean Sunscreens for 2024

ALL GOOD: SPF 50+ SUNSCREEN BUTTER

All Good is committed to creating products that are  good for our skin and for the environment. This butter is thick, hydrating, fragrance-free, and excellent for the face and body. The compact tin makes it easy to toss into your backpack or purse. The company claims it is "very water resistant,"  but we still suggest ample applications if you're swimming.

KARI GRAN ESSENTIAL SPF 30 

As equally hydrating and protective as it gets, this super hydrating oil serum-type sunscreen feels like a supple serum. A raspberry seed and plum oils base gives the skin a hydrating quench with zero residue.

SOLARA SUNSCARE GO! DAILY DEFENSE MINERAL FACE SUNSCREEN

This lightweight SPF 30 recently came onto our radars. EWG-certified, it is blendable and silky. Founded by a mother who started vetting her personal care products after battling Lyme Disease and also seeing her children react to various sunscreen, the company promotes clean, minimal-ingredients responsible skincare

BADGER ACTIVE MINERAL SUNSCREEN CREAM

A simple, clean, universal SPF 30 cream made by a small, family-run New England company. Containing only five ingredients, one of which being super nourishing sea buckthorn oil, this is a great option for long days outside. It's a bit sticky and needs extra elbow grease to rub in. 

RAW ELEMENTS SUNSCREEN SPF 30+ FACE & BODY

This super thick mineral sunscreen paste goes a long way when you're outside for hours. Considering its thick consistency, it rubs in surprisingly well and leaves only a slight light white cast. This is a great pick for hiking and all-day summer outdoor exploring.

URSA MAJOR FORCE FIELD DAILY DEFENSE LOTION 

Ursa Major continues to be a pioneer in clean, effective skincare. Their unscented, lightweight moisturizer is great for the face, neck, chest, and arms. It absorbs almost immediately without leaving any residue. The aloe vera, jojoba, and shea butter are super moisturizing. 

VIVE SANA DAILY PROTEZIONE SPF 30

This is an easily spreadable, hydrating, tinted sunscreen for the face, neck, and décolletage we've loved for years. Vive Sana's products are mostly made of organic ingredients and are free of chemicals and artificial additives. The Daily Protezione SPF 30 offers the physical protection of zinc oxide with no stickiness or pastiness. 

KINFIELD DAILY DEW SPF 35 

We've long loved Kinfield's products, and this all-day SPF is a winner. It has a silkier texture, which results in a dewy, glowy finish. We love how the aloe and sea kelp add a dose of hydration and antioxidants. 

KIDS

ALL GOOD: SPF 30 KIDS SUNSCREEN LOTION

This fragrance-free lotion is rather light, which makes applying it to little ones' skin quick and easy. We found that a little goes a long way, and it leaves minimal to no residue. It also claims to be water—and sweat-resistant for up to eighty minutes.

BABO: CLEAR ZINC SUNSCREEN SPF 30

Babo is a thick, mineral all-over sunscreen lotion for babies, children, and adults. It's EWG-certified, free of any concerning chemicals, fragrances, or nanoparticles, and deemed hypoallergenic. We especially like how it doesn't run in the eyes. It's supposed to be waterproof for up to eighty minutes, making it great for long days on the beach.

TINTED

IRIS & ROMEO BEST SKIN DAYS

This serum-moisturizer-SPF, which doubles as a light daily foundation with SPF 25 protection, is buttery, silky, and moisturizing. It goes on smoothly and quickly settles into the complexion. We love that it also protects from blue light and contains hydrating rose and moringa oils.

ILIA C Beyond Triple Serum SPF 40

Touted for its "encapsulation technology," this foundation-like sunscreen delivers phytonutrients and vitamin C. It's a clean, light, dewy face product that covers many skin tones daily.

SUNTEGRITY 5-IN-1 TINTED SUNSCREEN MOISTURIZER

This light, tinted SPF 30 comes in four shades. It's sheer, goes on smoothly, and blends in rather quickly, but it does require reapplications throughout the day. We wish the company offered a wider range of shades to include dark complexions.

SAINT JANE LUXURY SUN RITUAL PORE SMOOTHING SPF 30

This natural mineral sunscreen has been a PrimaFoodie favorite for the second year in a row. Rich in botanical antioxidants, including green tea, and hydrating ingredients, it doubles as a protective face moisturizer. We love how sheer it is, with the perfect amount of tint that results in no white cast from the zinc oxide, only a dewy finish. It is quite thin, so reapplication throughout the day is necessary.

SAIE SUNVISOR

We keep returning to Saie products, some of today's most hydrating and gorgeously textured clean makeup items. The 'Sunvisor' is super light and hydrating, with a tinted blend of aloe, hyaluronic acid, vitamin E, and zinc oxide, offering great light coverage all day. It sinks it and leaves no white cast. 

TRUE BOTANICALS SKIN BARRIER SUN SHIELD SPF 30

Part sun filter, part tinted moisturizer, this mineral-based lightweight face lotion sinks in quickly. Given its thin texture, we find it best used as a daily moisturizer, but it doesn't fit the bill for a day at the beach. 

Just Released: The Most Impactful Guide to Living Healthier

The Environmental Working Group has released its 2024 Shopper's Guide to Pesticides in Produce, and we're reading it with appreciative eyes. This guide, which the EWG has been releasing annually since 2004, includes the 'Dirty Dozen' list, which identifies the 12 fresh fruits and vegetables with the most pesticides, and the 'Clean Fifteen' list, which outlines the top 15 pieces of fresh produce with the lowest pesticide residues. Researchers tested 47,510 samples from 46 different fruits and vegetables.

These two straightforward lists provide barometers for understanding what fruits and veggies have the lowest and highest levels of unhealthy pesticide residue. If your budget allows, always aim to buy organic versions of the items on the Dirty Dozen, such as strawberries and spinach, as the non-organic options on this list are always heavily laden with pesticides.

The issue of pesticide residue is serious. This year, researchers at the EWG determined that 75 percent of all the conventional (non-organic) fresh produce they sampled had residues of potentially harmful, toxic pesticides. This year's alarming news includes the "skyrocketed" amount of pesticide residue on pears, the widespread residue found on peaches, and traces of acephate or methamidophos, two insecticides linked to developing nervous system harm, on green beans.

Below, we've outlined the 'Clean Fifteen' and 'Dirty Dozen' lists. To stay healthy and informed, choose organic options whenever possible, shop locally at your farmers' markets, support small, responsible farmers, and know your ingredients. A better food supply system starts with each of us.

EWG 2024 'Dirty Dozen'
1. Strawberries
2. Spinach
3. Kale, collard, and mustard greens
4. Grapes
5. Peaches
6. Pears
7. Nectarines
8. Apples
9. Bell and hot peppers
10. Cherries
11. Blueberries
12. Green beans

EWG 2024 'Clean Fifteen'
1. Avocados
2. Sweet corn
3. Pineapple
4. Onions
5. Papaya
6. Sweet peas
7. Asparagus
8. Honeydew melon
9. Kiwi
10. Cabbage
11. Watermelon
12. Mushrooms
13. Mangoes
14. Sweet Potatoes
15. Carrots

Head over to the EWG for the downloadable versions of these lists.

Ingredient Spotlight: Cellulose

Additives in food are as ubiquitous as they are nebulous. In our PrimaFoodie Ingredients Spotlight, we investigate common food additives to discover their origin, use, and purpose. Because just because something is edible doesn't mean it's healthy—or necessary.

What Is Cellulose?

Every one of us has consumed cellulose. This ubiquitous fiber is both naturally found in plants and an additive in countless foods, from ice cream to bread to veggie burgers. But what exactly is cellulose? Let's dig in.  

Cellulose is a naturally occurring organic insoluble fiber in nearly all plant matter, from cotton and wood to vegetables and fruits. It's a carbon, oxygen, and carbon molecule in plant cells that lends plants structure and support. Cellulose is also extracted from plant sources, processed, bottled, and used as a supplement and food additive. For this article, we'll look solely at cellulose as a food additive.

What's the Purpose of Cellulose?

Cellulose provides food with added bulk, thickness, and texture. Food manufacturers add cellulose to stretch a product's quantity and lend it additional fiber. Because cellulose is relatively tasteless and contains zero calories, it has little impact on a food's flavor or nutritional value. When mixed with water, cellulose forms a gel-like consistency and can, therefore, emulsify certain foods, giving them a satisfying, blended consistency. This is why it's commonly added to ice cream, condiments, sauces, soups, and more. Cheesemakers often add cellulose to their recipes to prevent caking.

Cellulose generally comes in three forms: cellulose gel, cellulose gum, and cellulose powder. The most popular form of cellulose added to processed foods usu­ally comes from wood pulp and cotton lint.

The Various Names of Cellulose

Look at an ingredients list, and you may see 'cellulose' labeled just like that. But chances are, it will lurk behind one of its other names: microcrystalline cellulose (also called MCC) or carboxymethylcellulose.

Where Is Cellulose Found?

Due to this thickening, emulsifying, stretching, and fiber-adding qualities, it's added to countless foods. You can find cellulose in:

Cheeses
Cottage cheese
Yogurt
Ice Cream
Bread and other baked goods
Snacks
Condiments
Soft drinks
Juice
Canned goods
Jared sauce
Gravies

Is Cellulose Harmful?

Researchers have studied additive dietary cellulose and its potential impact on the microbiome and overall gut health. Still, there needs to be more evidence of research on the impact of how food additive cellulose impacts human health. The FDA deems cellulose powder, gum, and gel as 'generally recognized as safe' (GRAS). 

The PrimaFoodie Take

It may not surprise you that we try to avoid cellulose, as much as possible. The FDA may deem it as ‘GRAS,’ but this always makes us pause. Same goes for the word ‘additive.’ Dietary cellulose is just that, an additive. Plus, it’s primarily wood pulp or cotton, and yet another way for food manufacturers to stretch food to increase their profits. Cellulose fills our stomachs, but does not nourish our bodies. 

Simply put, we’ll take our cheese free of wood pulp. 

Unsure If a Food Is Processed? Here Are 5 Questions to Ask

Our food system makes avoiding processed and ultra-processed foods a challenge. These foods are everywhere, blanketed with beautiful boxes laced with savvy marketing jargon. So many edible things touted as healthy, from “low-fat” snacks to “made-with-natural-ingredients” bars, sound like they are good for us when, in reality, they’re a mix of sugars, modified starches, additives, and other industrialized ingredients. Manufacturers design these foods to be alluring and crave-worthy, tricking us into eating more and more.

The most significant defense against this is to arm ourselves with knowledge. Our ‘PrimaFoodie Processed Food Checklist’ offers five simple questions to ask to help decipher if a food is ultra-processed and potentially quite harmful. 

Consider these questions a helpful playbook in your conscious eating journey. 

#1: Is It Packaged?

This is a low bar but a solid place to start. Any food that comes in a box, tin, wrapped in plastic, or any other covering is likely processed. So let this be your first place to pause—and from there, you can dig into the ingredients. As Nichole says, “The best option is no packaging at all.”

#2: Does It Have More than a Handful of Ingredients?

Turn the package over and let your eyes fall directly on the ingredient label. Are there more than four or five ingredients? If so, this is a red flag. One step further, does the ingredients list read like a chemical experiment with hard-to-pronounce additives? Aim to opt for foods with very few ingredients and ensure you know what each one is. 

For instance, when picking up a granola package, avoid the version with ‘oats, sugar, palmitate, riboflavin, BHT, pyridoxine hydrochloride’ and opt for the version that contains ‘oats, maple syrup, raisins, cinnamon, and sea salt.’

#3: Is It a Shortcut Food?

We’re all busy. But that doesn’t merit the need for foods that claim to be “quick,” “instant,” or “easy.” These are alluring words in our jam-packed worlds, but they might as well say “packed with bad stuff.” Any foods that tout swiftness, like instant lasagna noodles or quick oatmeal, denote additional processing. 

Instead of quick and easy packaged foods, make simple, nourishing meals in your kitchen. Some of our favorite PrimaFoodie recipes take less time to make than watching an episode of The Crown, and they’re packed with vitamins, minerals, and healthy proteins. 

#4: Are There Added Sugars or Fake Sweeteners?

There’s sugar called ‘sugar,’ which negatively impacts our metabolic system. Then there’s sugar disguised as fructose, corn syrup, malt syrup, beet sugar, and other sweeteners. These highly processed forms of sugar often go unnoticed and heavily consumed—and they are terrible for our health. The same goes for artificial sweeteners like saccharin and aspartame. Avoid these and aim for products sweetened with better alternatives, such as pure maple syrup, coconut nectar, dates, and honey. And be discerning if a food even needs sweetening. We’re always shocked how many jarred pasta sauces and breads contain sugar.

Also, be wary of any words that end in “ose,” such as fructose, glucose, dextrose, or maltose. These are more forms of manipulated, highly processed sugar. 

#5: Does It Make Promises?

Walk down the grocery store aisles, and you’ll be bombarded with packages exclaiming all the great things this food or that food will do. 

• There are probiotic sodas that claim to bolster gut health—but they’re filled with sugar and coloring. 

• There are “all-natural” chicken fingers—but they really come from factory-farmed chickens pumped with antibiotics. 

• There are “natural” kids' granola bars—but they’re addled with modified wheat, preservatives, and sweeteners.

We could go on and on. Whenever a food makes a promise or claim, step away. 

These five questions are a powerful start. Once you get in the groove of pausing and inspecting food, you’ll be more inclined to think about how it will impact you and your family’s health. 

For further reading, check out our PrimaFoodie Guides to Buying Eggs and Meat andMeat and PoultryPoultry. 

California Banned this Food Additive—but It's Still Lurking. Here's What to Know

Last fall, we came across two pieces of food news that made us fist pump the air. First, in October, California banned brominated vegetable oil (BVO)—along with red dye no. 3, propylparaben, and potassium bromate from use in foods and beverages. A month later, the Food and Drug Administration proposed to make BVO illegal in food on a national scale. 

These two headlines are a giant necessary step. BVO has always been bad news. And it has a storied past. 

A common food additive made of vegetable oil modified with bromine, BVO has been used since 1958 to stabilize citrus (and other fruit) flavoring oils in sodas, candies, and foods. (The additive lends a cloudy-like look to sodas.) The FDA initially gave it a GRAS status, generally recognized as safe (a modifier that sends chills up our spines). People successfully rallied to revoke this status in 1970 due to the spreading knowledge (and likely intuition of health-conscious people) that BVO may harm our health. So, what did the FDA do? It stated the BVO can be used but only in specific limited doses. (This means nothing because even if a drink company puts a specified limited amount of BVO in a drink, it still adds a toxic chemical to its product. Not to mention, people who consume more than one BVO-containing drink put themselves at risk of the cumulative effects that come from imbibing this chemical over and over.)

So, since 1958, BVO has been swimming in all its “generally recognized as safe” glory and filling the bellies of kids and adults. Meanwhile, more and more research has revealed its ugly impact, stating it causes headaches, skin irritation, and harm to the nervous system. “The risks of BVO have been known for decades,” the EWG reported in 2021. “A 1980s study showed that rats that consumed BVO up to 2 percent of their diet showed significant reproductive harm. An earlier study showed that rats that consumed diets containing brominated corn, cottonseed, olive, or sesame oil showed changes to the heart and liver. And in one instance, a man who consumed eight liters of Ruby Red Squirt daily for several months developed tender nodules on his hands and fingers.”

Some manufacturers have stepped up and (claim to have) removed BVO from their products, including PepsiCo. Still, the EWG states it is present in smaller soda brands and generic brands, such as Great Value products. (We’ll add here that the EU and Japan ban BVO for use in food.) 

All these gross, unnerving facts make the news of California banning it and the FDA proposing to ban it even more critical. But the catch? The California BVO ban won’t go into effect until 2027 as part of the California Food Safety Act. And the FDA news is merely a proposal. Nothing is set in stone, yet. Which means BVO continues to lurk in our food and drinks. It continues to harm our kids and wreak havoc on our nervous systems. So we must keep being vigilant, aware, and proactive by doing the following:

• Reading labels (watch out for brominated vegetable oil and any other artificial additives)

• Educating our friends and family about BVO

• Fighting back with our wallets by not purchasing from companies that do use BVO

• Calling your local and state Congresspeople to fight to have your state ban BVO (New York is another state setting a great example)

• Choosing fresh, unprocessed foods and beverages as much as possible. 

We won’t stop until BVO is history. We hope you join us in the fight. 

PrimaFoodie Ingredient Spotlight: Beet Sugar

Ingredients in our food are as ubiquitous as they are nebulous. In our PrimaFoodie Ingredient Spotlights, we investigate common food additives to discover their origin, use, and purpose— because even if something is edible, it doesn't mean it's healthy or necessary.

What Is Beet Sugar?

Beet sugar is... sugar. It comes from the liquid of the sugar beet, a white bulbous root vegetable (not to be confused with the red or golden yellow beetroot, which we love to use in recipes). 

The sugar beet juice is pressed from the beet, filtered, and purified before transforming into granulated sugar crystals. (This process is much like that of cane sugar extracted from the sugarcane plant.)

What's the Purpose of Beet Sugar?

Like any sugar, beet sugar makes foods, beverages, candies, and other edible substances sweet. Beet sugar is one of the most popular types of processed sugar worldwide. In the US, it accounts for nearly 55 percent of the domestically processed sugar, compared to cane sugar, which makes up approximately 45 percent.  

You can find beet sugar in nearly everything processed these days, including:

• sodas

• juices

• packaged snacks, from cookies to crackers

• jarred and canned sauces

• salad dressings

• condiments

• ice creams

• gravies

• candy

• desserts

• syrups

• sweeteners, including high fructose corn syrup

Is Beet Sugar Bad?

While its source of origin is a natural plant with naturally occurring vitamins and minerals, beet sugar is a processed food high in sucrose with zero nutrients. Any minerals or vitamins once present in the sugar beet have been stripped away by the time they become sugar granules.

The issue with beat sugar is the issue with sugar on a macro scale. Sugar is one of the most significant dietary issues we face today. It's highly addictive and in nearly everything. Countless studies show that added sugar can weaken the immune system, trigger inflammation, feed cancers, disrupt the health of the gut microbiome, and cause other types of harm to our health. Even more alarming is the fact that Americans are the biggest consumers of sugar across the globe.

A Vegan Note

Some companies tout cane sugar as vegan, which can be confusing. Isn't sugar vegan already? Here's the truth: Cane sugar manufacturers often use bone charring, a process that incorporates charred animal bones to filter naturally brown cane sugar to allow it to achieve the bright white color sugar is known for. On the other hand, beet sugar does not require this process as it's naturally white from the start. So those who avoid any products that touch animals turn to beet sugar—but the vegan label does not mean it's healthier than cane sugar. 

The PrimaFoodie Take

Here's the issue: Smart marketing tactics may lead you to believe that the "beet" in front of beet sugar makes it healthier to consume than cane sugar—but beet sugar is just as unhealthy. A whole fresh sugar beet in its natural state does carry some nutrients. The story changes when the beet juice is extracted, filtered, processed, and made into granules. At this point, it becomes a full-fledged ultra-processed food that is pure sugar. Additionally, most beet sugars grown for sugar are genetically modified and doused with chemicals. 

So, our verdict? We avoid beet sugar.

The good news is that ridding your diet of sugar doesn't have to lead to ridding all decadence from your diet. Check out our guide on healthier alternative sweeteners and our dessert recipes that get kicks of sweetness from dates, maple syrups, honey, and other non- or less-processed options. 

Curious to learn more about what goes into your food? Be sure to read more of our PrimaFoodie Ingredient Spotlights here.

Are You Silently Inflamed? Here Are 4 Ways to Combat This Common Issue

Inflammation is one of those buzzwords where tons of headlines surround it but its true meaning is overlooked. Yet gastroenterologist Shilpa Ravella, MD, author of the hit 2023 book A Silent Fire: The Story of Inflammation, Diet & Disease, is informing us on a much deeper level. 

Not all inflammation is created equal, says Dr. Ravella. There is acute inflammation, our body's defense mechanism that protects us against foreign pathogens and injuries. (That swelling and redness when you bump your elbow? That's acute inflammation.) Then there's low-level hidden inflammation, which Dr. Ravella says is accruing in many of us without any signs. This type of inflammation is connected to most chronic diseases plaguing humans today, she adds, from neurodegenerative and psychiatric disorders to autoimmune conditions, cancer, and heart disease. "The problem with the hidden version is that it's inside of you, but we don't know that it's inside of us," she adds.

It's concerning that many of us are walking around silently inflamed. But Dr. Ravella informed Nichole that there are changes we can make to combat this issue and impact our health for the better. Here’s where to start.

4 Ways to Combat Hidden Inflammation and Increase Vitality

#1: Know Your Body

One of the main markers of inflammation is belly fat, says Dr. Ravella. Some belly fat is a marker for visceral fat, "which is a fact that wraps around your dominant organs." The fat around our abdomens, she adds, is different from the fat that pads our thighs and upper arms. It "tells us that we likely do have some level of hidden inflammation." 

#2: Eat More Fiber

Fiber is critical for combating inflammation. "Fiber digested by our gut microbes creates beneficial compounds like short-chain fatty acids," says Dr. Ravella. "It is one of our most anti-inflammatory nutrients, if not the most anti-inflammatory nutrient.” The issue is that the majority of Americans need more essential fiber, she adds. 

Dr. Ravella says, "the biggest thing" we can all do to better our diet overall and get more fiber is to consume as many whole plants as possible. This includes fresh cruciferous vegetables, organic berries, almonds, and chia seeds. "In whole foods, you have not only fiber but a variety of vitamins and minerals and polyphenols, which are other beneficial nutrients we should be consuming."

#3: Cut-Out Processed Foods

"One of the most insidious foods is processed foods— in general," says Dr. Ravella. While there are many types of processed foods, including minimally processed foods, she says the ones to avoid completely are those that are ultra-processed: foods that are highly manipulated and filled with salt, sugars, different fats, stabilizers, colorings, and other additives. Such foods are linked to chronic disease, lack essential fiber and other beneficial nutrients, and cause "a huge spike in our insulin and then a deep crash, and that creates inflammation in the body," says Dr. Ravella. "So I would say the ultra-processed foods are the foods we need to start cutting out of our diet entirely or minimizing at the very least." [Editor's note: You can dive deeper into ultra-processed foods here.] 

#4: Move Your Body

Movement is one of the essential pillars of staying healthy and vibrant, and it's critical for combating inflammation and bolstering our microbiome. But too often, we think an all-or-nothing, full-hour workout is the ticket. Dr. Ravella says that you don't need a gym membership to stay active and healthy. You can weave activities and movement into your days seamlessly. Get out in nature as much as possible, grow a garden, hike (even if it's snowing or raining!), do physical housework, walk instead of drive. All of these activities improve our health and our lives overall.

These tips are just the start to Dr. Ravella’s wisdom on inflammation. To learn more, listen to Nichole’s original conversation with Dr. Ravella on ‘The PrimaFoodie Podcast.’ 

12 Tried-and-True Ways to Stay Healthy, Happy, and Balanced during the Holidays

As the team behind PrimaFoodie, it is our job to create, eat, and advocate for good health. But we'll be real (as we always are with you): Even as self-described food warriors, we need extra self-restraint and planning to stay feeling good this time of year. Between the hectic travel and parties to all the foods and hosting house guests (who drink your coconut water!), the holidays feel like they were made to knock all of us off our protocols. 

But they don't have to. With a little planning and a few extra tweaks, we stay healthy—and on track—this time of year. Here are the 11 wellness-focused holiday tricks we swear by, hoping it will help you, too.

#1 prep for success

“It really comes down to prep, which it always does. We always have tons of fresh veggies and fruits stocked. Just the other day, we bought some great fresh carrots, sweet bell peppers, and celery from the farmers’ market, cut them up, and put them in water in mason jars to keep them fresh in the fridge. This way, they’re always ready to bring out for people to munch on—and people always do!” —Nichole

#2 be vocal about sugar

“It’s wonderful to have grandparents and extended family who want to shower your children with candy and other sugary treats. But this can be a challenging part of the holiday season for a family that tries to avoid sugar and processed foods. Talking to family ahead of time is essential. At the very least, I let them know treats can happen only after eating a balanced meal with protein and good fiber.” —Adrienne

 #3 be smart around the booze

“Numerous studies show that alcohol and drug use spikes during the holidays, and the reasons are as wide as they are many, including social stress, anxiety, expectations, and the increase of drinks served. It can be a tough time of year, and depending on someone's relationship with alcohol, the holidays may require emotional support. Considering this, limiting the number of drinks to one a night or opting for alcohol-free cocktails and wine can also be helpful. Thankfully, there is a bevy of "non" wines and beers out there that contain zero-alcohol and no added sugars. I was just in Dublin and learned that Guinness 0.0 is a big thing there!” —Stacey

#4 record an encouraging voice note

“I learned this tip from a brilliant therapist: You can record a voice memo from your wise, mature self to listen to when you're in a charged or stressful situation. The therapist suggests this for going into a tough family setting during the holidays. You pre-record something like, ‘I know Uncle Bob is being tough, but I see you, and I know you got this,’ which you can then listen to quietly in the bathroom or on a walk. You can also do this when it comes to staying healthy during the holidays. Recording a voice note that says, ‘I know all that fried holiday food looks incredible, but think of how you'll feel in an hour…’”  —Stacey

#5 stay committed

“So many things can get kicked aside this season. When I remain steadfast and committed to my workouts, I stay clear-minded this time of year. So no matter what—whether our house is bustling with company or we have chaotic schedules—I show up for my workout. It boosts my serotonin and puts me in a grounded, balanced, strong state.” —Nichole

#6 keep water in sight

“Holiday traveling, moving around, and hosting always distracts my attention from staying hydrated. (Too many great holiday days have ended with a dehydration headache.) Now,  I always have my water bottle filled nearby or a fresh glass of water in my hand. This is the case at parties, hosting dinners, going to shows, and the like.” —Stacey

#7 always eat breakfast

“The classic holiday hustle can be a whirlwind. Visiting people and commuting from house to house and holiday parties can be exhausting. Prioritize eating a solid breakfast to help you stabilize hormones, social anxiety, and holiday grumpiness.” —Adrienne

#8 prioritize rest

“So many of us let parties and obligations fill our vacation days, when so many of us really need more rest and sleep. Don’t let FOMO get you. Say no to some events and take a day or two, with nothing on your calendar. Doing this helps recharge from all the holiday socializing—and it's even more critical for us introverts.” —Adrienne

#9 don’t let airport food get you

“A weakness of mine used to be airport food. The salty chips and vendor entrees marketed as "salads" always got me—and I paid for this once I arrived at my destination. No more. I pack all my snacks so they're ready in my travel purse, and if I do get hungry at the airport or want to munch on something different, I follow a hard and fast rule: only fruit purchased in the airport.” —Stacey

#10 set intentions

“We all know the track record for New Year resolutions. Most resolutions fall by the wayside come February. However, I believe setting an intention for 2024 or writing down some new affirmations helps to create a fresh start in the new year. To be less of a consumer, this year, my affirmation is “At this moment, I have everything I need.” —Adrienne

#11 Lean into a quick workout

“The holidays are always when I let my fitness routine fall to a low number on my list—I wish I were as dedicated as Nichole! But I learned from my friend Camille to embrace the shorter workouts this time of year. For me, even leaning into a 10-minute online Pilates or Barre class, or even a walk, helps. It doesn't have to be all or nothing—and I've learned this quick 10 minutes, even though it's not my usual long workout, keeps me feeling really good.” —Stacey

#12 eat ahead

“I always eat before gatherings, such as cocktail parties where there's often a focus on hors d'oeuvres, buffet foods, and alcohol. This way, not only do I avoid the stress of playing Russian roulette with dietary triggers such as gluten, but I also get my protein and good nourishment first. Any choices I want to make after are fine, but at least I'm deciding from a  sated, clear-headed place, not a hangry, desperate one.” —Nichole

PrimaFoodie Ingredient Spotlight: Sodium Benzoate

Additives in food are as ubiquitous as they are nebulous. That’s why we investigate common food fillers, preservatives, emulsifiers, and more to discover their origin, use, and purpose. Because if something is edible, that doesn’t guarantee it’s healthy or necessary.

What Is Sodium Benzoate?

Sodium benzoate is a lab-made odorless, flavorless, colorless, water-soluble crystal preservative commonly added to food and personal care items. As the 'sodium' in its name suggests, it is salt-based and made by combining sodium hydroxide, also called lye, and benzoic acid, a naturally occurring substance found in foods, including cranberries.

What's the Purpose of Sodium Benzoate?

A strong antimicrobial, sodium benzoate extends the shelf-life of food and personal care products by warding off the growth of bacteria and fungus. Commonly used in foods that have high acidity, such as salad dressings, juices, and pickled vegetables, sodium benzoate also enhances certain flavors. 

Where is Sodium Benzoate Found?

Since it is both a preservative and a flavor enhancer, food manufacturers add sodium benzoate to many processed and packaged foods, including:

• Pickles

• Canned vegetables

• Salad dressing

• Mustard, ketchup, and other condiments

• Soda

• Fruit juice

• Jam, jelly, and other fruit preserves

• Beer and wine

Sodium benzoate is also added to pharmaceuticals and personal care items, including: 

• Lotion

• Face cream

• Soap

• Serum

• Shaving cream

• Shampoo

• Conditioner

• Hair spray

• Makeup

• Lip balm

• Toner

• Various pharmaceutical pills

Is Sodium Benzoate Bad?

The FDA deems sodium deems sodium benzoate safe safe when it is added to food "at levels not to exceed good manufacturing practice." In essence, this means it is not to rise above 0.1 percent of a food's capacity. Furthermore, the Environmental Working Group sodium benzoate ranges from a low to moderate concern. 

Advanced scientific and medical research underscores both positive and negative outcomes when looking at sodium benzoate's impact on our health. A 2002 paper published in the open-access journal Nutrients states that sodium benzoate may show promise in treating "depression, pain, schizophrenia, autism spectrum disorders, and neurodegenerative diseases." Yet other researchers link sodium benzoate to "mutagenic effects, generate oxidative stress, disrupt hormones, and reduce fertility." 

The PrimaFoodie Take

Countless packaged foods contain ingredients we don’t know much about, which may harm our health. This goes for all foods that contain sodium benzoate. It is such a widely incorporated and undetectable preservative that it goes unnoticed even by the most discerning palate. Hands down, we are wary of this additive, so we avoid it. 

Firstly, if a food has sodium benzoate, it is processed (or ultra-processed), which is never good. Secondly, the studies mentioned above, combined with the fact that sodium benzoate is a robust antimicrobial agent, make us pause to consider this: If it’s wreaking havoc on bacteria, it’s likely doing the same to our microbiome. Plus, even if the FDA mandates safe levels of sodium benzoate, the harm comes from consistently eating it, thus allowing it to accumulate in our bodies. 

So, our take? We steer clear of sodium benzoate. 

PrimaFoodie Ingredient Spotlight: Caramel Coloring

Additives in food are as ubiquitous as they are nebulous. In our PrimaFoodie Ingredients Spotlight, we investigate common food additives to discover their origin, use, and purpose—because even when something is edible, that doesn’t mean it’s healthy or necessary.

What is Caramel Coloring?

Caramel coloring (also referred to as caramel color) is an edible brown food additive made by heating a variety of carbohydrates, such as corn, high fructose corn syrup, various types of sugar, or malt syrup.

What is the purpose of Caramel Coloring?

As its name suggests, caramel coloring gives foods and beverages a brown or caramel-like color. While the raw finished product does have a slight burnt-like caramel flavor, its main use is to provide color rather than taste.

One of the most widely used substances, caramel coloring has been a popular additive of numerous mass food manufacturers, including Coca-Cola, for more than 150 years. 

Where is Caramel Coloring found?

The wild thing about caramel coloring is just how widely used it is. Turn over any sugary mass-produced drink or snack, and there’s a high chance it contains this additive. 

The most common foods (and food-like substances) that contain caramel color include:

• Brown-colored soda, such as cola and root beer

• Fruit and vegetable juice, such as prune and apple juice

• Beer, cider, and wine

• Jam and jelly

• Bread

• Crackers

• Packaged baked goods

• Gravy 

• Condiments, including mustard

• Soy sauce, Worcestershire sauce, and other sauces

• Candy, including chocolate and licorice

• Bottle tea and coffee

Is Caramel Coloring Bad?

First thing first: Caramel coloring sounds harmless because of its name. (Isn't it just heated sugar?) But a deeper look at this additive, which is made from heating and manipulating various carbohydrates, shows there’s reason to pause.

Every manufacturer creates its caramel coloring a bit differently. As we noted, some heat high fructose corn syrup, a highly processed substance widely reported to cause metabolic issues. Others may use sugar or malt syrup. Depending on the main heated ingredient, some variations of caramel color contain a byproduct called 4-methylimidazole (4-MeI), which has been under scrutiny for more than two decades because of its potential carcinogenic effects. 

In 2007, the National Toxicology Program released a study examining the impact of 4-MEI on rats. While its potential carcinogenicity was deemed "inconclusive," this still caused many food sleuths to fight to ban the substance. More recently, in 2020, the National Toxicology Program published the results of another study on 4-MEI and rats to see if exposure to the chemical caused any developmental or reproductive harm. The FDA states that this study "showed reproductive and developmental effects in male and female rats at the levels tested."

For the past 10 years, California has required any manufacturers offering a product with more than 29 micrograms of 4-MeI to label it as a potential health warning. Coca-Cola reformulated its product to avoid having to place such a warning on its packaging.

The PrimaFoodie Take 

As we always do with ingredients, we went through our checklist for caramel coloring: Is this ingredient processed? Does it offer nutritional value? Is it necessary? Where does the research point? Caramel coloring is highly processed, offers zero health benefits, and is linked to carcinogenicity in studies. 

Considering all of this, we avoid foods with caramel coloring by all accounts. This additive is linked to too many concerns to warrant any place in our diets. Plus, any additive that manipulates a food's color also attempts to manipulate consumers because it makes food seem more appealing. 

One of the greatest ways we can fight against food manufacturers creating substances that are bad for our health is to read our labels, avoid additives, and thus break the demand.

What Do We Know about Vanilla?

Vanilla is rich, complex, and storied. Warm with a heady scent, it adds depth to foods in a way that's been beloved for centuries. But as ubiquitous and beloved as this natural ingredient is, vanilla is often misunderstood and a target for artificial copies.  

Marty Parisien will talk about vanilla all day. As the co-founder of Singing Dog Vanilla, an Oregon-based pure vanilla company founded in 2004, Parisien has seen it all in the industry. We called him to ask about the issues he comes across, what we should look out for when sourcing high-quality real vanilla, and why he loves working with this gorgeous ingredient. 

A Conversation with Marty Parisien

When it comes to buying real vanilla, what are some concerns about quality and integrity that you’d like people to be aware of?

The FDA designates what pure vanilla extract is—13.35 ounces of vanilla beans extracted into one gallon of 35 percent alcohol-water solution. Vanilla is one of the only flavors the FDA defines. So we have to hold to that standard. The problem is, much like with the olive oil industry, people and companies are making vanilla that doesn't comply with those rules and claiming it’s real. 

When most people buy a fake vanilla flavor, they know it's fake: [Artificial vanilla] is labeled clearly in the US. It’s usually made from a derivative of wood pulp. But the biggest problem in the US—which all of us in the vanilla industry deal with—is people going to Mexico to buy cheap vanilla that is labeled as real FDA-approved when it’s not, it’s fake. The fake stuff that people get across the border is filled with who knows what kind of chemicals. A lot of it has Tonka bean extract, which has been linked to renal failure. [Editor’s note: Tonka bean is illegal in the US.] People buy this cheap, bring it across the border, and say, ‘I got this really good vanilla. It's really strong, and it was really cheap,’ when it’s all fake and filled with a lot of bad stuff. 

What are some common misconceptions about real vanilla?

People will often tell me that they got a really good real vanilla that’s clear. Well, vanilla is not clear. There's no way to make a clear vanilla. Vanilla is brown. 

The heavy hitter is price. Vanilla—real vanilla—is very expensive. It’s the only edible fruit from an orchid. The orchid takes about five years to mature and begin flowering. When it throws out a flower in the morning, you have about four hours to hand-pollinate it before the flower drops. Then it takes about nine months for this to grow into a full big green vanilla bean, which is then picked and sun-dried like raisins in the sun every day for about two months. They’re laid out in the sun, picked back up at night, and laid out in the sun the next day. Then they’re sorted, bundled up, and put into conditioning boxes for a couple of months—and that’s when they start to smell like vanilla. 

It's fascinating because vanilla is beloved and ubiquitous, but it’s often considered ‘basic’ or ‘plain’ for those who may not fully grasp its complexity.

It is so complex! There are between 250 and 300 flavor compounds that have been identified in vanilla. So it’s amazing that we use it to mean ‘plain’ in American English. 

What’s amazing about vanilla is that you don't taste vanilla in many things, but it brings out all the other flavors. Like in a crumble or a cherry pie, you may or may not taste vanilla, but it brings out everything else. And you will notice when the vanilla is not there. It’s like a support to everything else. We don’t know exactly why it works, but it works.

We created a vanilla salt. It comes in a grinder, so you grind the salt and vanilla together. We use it on everything from pineapple slices to fresh crab, seared steak, and salmon. It’s amazing what it does. Salt and vanilla are two things that bring out the flavor.

What is important to look out for when purchasing real vanilla?

Look to see that it was extracted in the USA. Price is an indicator. Price is a marker Like olive oil, truffle oil, or anything that can be faked. Vanilla is expensive. You should always be able to call or email the vendor and ask for a certification of analysis. We have this for every batch we extract. It’s also important to see that the alcohol used to mix is derived from a botanic source, not petroleum. Ours is from organic cane sugar. We do this rather than corn or soy because of allergies. 

But again, I always encourage customers to ask questions. If you’re concerned about the quality or the alcohol used, contact the vendor and ask. There are some really good vanillas out there, and the good companies will answer your questions. 

What do you love about vanilla and working in this industry?

You meet a lot of really interesting people in this business, both on the supplier side and on the customer side. I’ve met chefs all over. I’ve met mothers whose children are allergic to ingredients, and they’re so grateful we can tell them everything in our vanilla because we're transparent about ingredients. I’ve met many different people from around the world. I think that's been the most interesting part of this business. It reaches everywhere because everybody has a story about vanilla.

You can learn more about Marty and Singing Dog Vanilla at singingdogvanilla.com.

This Annual Natural Products Expo Compels Us Every Year. Still, Were Surprised at What We Found and Learned This Year

Of all our efforts to reveal the health hazards in our food system, our most recent eye-opening education came from an unexpected place: Natural Products Expo West. 

If you’re not familiar, Expo West is an annual gathering in Anaheim, California that attracts manufacturers, distributors, practitioners, media, and educators in the business of natural and organic lifestyle products. (There’s also a yearly sister event, ‘Expo East’ that happens in Philadelphia.) A giant exhibition, it’s a rush of discovery and connection. Brands from all over come to tout their health-focused foods, vitamins, and personal care items. They wax poetic about innovations in the industry, from newly revealed super ingredients or sustainable ways to package. 

In many ways, Expo West is a place we tap into our energy. So many people here are our people—those who’ve built smaller brands dedicated to providing a clean, just, equitable way to provide better, more wholesome products. But in truth, there’s still a lot that lives between the lines here. This crush of creators, marketers, and information—as exciting as it all is—demanded our most discerning hats. The following are some of the biggest things we learned this year.

#1: Small Brands Have It Hard

As Nichole and Adrienne walked the aisles, they talked to many smaller food brands. Some brands were more established, others new to the industry. The drive fueling these companies was infectious: Their goal was to create high-quality, healthy food products for the masses. Yet they all faced a challenge: How to grow in a sea of corporate food giants without compromising their values. 

The consensus among these brands is that it’s hard to keep up in a market dominated by giant companies that put profits over health. This shows us mostly in ingredients. Let’s say a small brand starts by using a high-quality natural alternative to sugar, such as dates. They market this choice as a healthier option, which it is. But dates are expensive, and when a company needs to scale beyond a niche audience, they may choose to nix the dates for less costly sugar. This is especially true if a brand wants to get shelf space in a mass-market grocery store. 

So what gives? We don’t have the answer here. In many ways, we’d rather see a brand make some concessions if it’s still providing a better alternative to the conventional mass-produced options. On the other hand, it’s unfortunate how steep a hill many values-aligned food brands must climb. 

#2: We Need to Continue to Read Our Ingredients

Let’s stay on the topic of small brands scaling. We were thrilled to see so many boutique companies striving to reach a broader audience, whether this means selling to larger markets or scaling their manufacturing to meet demands. But as we’ve mentioned, many end up altering their ingredients to keep up. This may mean swapping one ingredient for a less expensive one. But it also includes incorporating additives that bolster a product’s shelf life or enrich its consistency. For instance, we saw brands incorporating guar gum for shelf stabilization when they didn’t include this ingredient last year. (We also found loads of sugar and erythritol in certain products.) This is part of the business cycle, as these brands need to grow and reach a broader market. 

The onus is on us to keep learning and reading our ingredients. Our takeaway: Never take a product’s ingredient list for granted. One brand may start with a limited and clean ingredients list when selling at a farmer’s market, but once they reach a broader consumer base, they start to weave in things that may or may not be healthy. We must stay educated and know our ingredients.  It’s a hard truth: Most food companies don't exist for our health. They exist to sell their product. So keep picking up and turning over every product.

#4: Every Choice—Big or Small—Matters

It can be overwhelming to always stay positive and joyful in the face of wellness. (Note: We’ll be exploring this topic in an upcoming feature!) At PrimaFoodie, we lean into clean, healthy food every day, and still, we recognize how it can be a slog at times. Especially when a supposed clean brand starts including subpar ingredients. What? Does this bar have erythritol in it? But here’s what we want to say: Small decisions matter. Tiny steps make a difference. For instance, it may be impossible to completely rid packaged foods from your diet right now. But by swapping out conventional crackers for ones made by a smaller brand that uses cleaner ingredients, you’re choosing your health that you can build on. You’re also supporting the companies who are fighting the good fight in a giant and still corrupt food system.

This sentiment underscores why we love to offer you recipes. Starting by cooking one more meal at home than you usually do can lead to a giant difference. This creates momentum for more healthy decisions. 

We call these the small wins—and they’re one of the best things we can do for our health, hands down.  

The PrimaFoodie Guide to Olive Oil

Olive oil is one of the most popular kitchen staples. “In most of our pantries is a bottle of olive oil, “says Alison Carroll, founder of the California-based olive oil company Wonder Valley. Still, like so many staples, this golden liquid is a mystery. We might douse it on our salads and in our pans, but how much do we know about where it comes from and—most importantly—how to spot a high-quality one? Here, we break it all down.

Olive Oil 101

Olive oil is the bright, often golden, sometimes green liquid that comes from pressing the olive fruit. It’s deemed oil and used and treated as such, but olive oil is technically a fruit juice. Used for centuries as a means of cooking, dressing, and adding depth and flavor to dishes (some historical records date its use to 2000 BC), olive oil is beloved for its fruity taste and abundant healthy unsaturated fats.

What are the different types of olive oil?

Extra virgin, light, cold-pressed—there are various types or “grades” of olive oil. Mostly, these modifiers are linked to when the olives are harvested and how the juice is extracted and handled. But there’s so much more here, including incredible flavor, smell, and feel. 

A quick note on acid: Olives naturally have fatty acids. One of the main types is called oleic acid, which makes up the majority (70 to 80 percent) of olive oil. A true extra virgin olive oil has a lower acidity than other olive oils, generally below 2 percent.

Extra Virgin Olive Oil

The gold standard for olive oil, extra virgin is touted as the tastiest, purest form. When oil is deemed extra virgin, it means it’s the first pressing from the olives (sometimes olives are pressed several times to extract the most juice), and the juice has been extracted using a cold-pressed method—a chemical and heat-free process. Once extracted, the juice is then kept pure, and never heated, pasteurized, or refined. Extra virgin olive oil is usually the fruitiest, most peppery olive oil with the lowest natural acidity. A true high-quality olive oil has no defects, such as poor taste or “fustiness,” fermentation that happens from a lack of oxygen.

*PrimaNote: Extra virgin olive oil is the only type we choose. Still, quality can vary when it comes to extra virgin olive oil. That’s because there are no regulated standards for stating an oil is such. As Carroll says, lab analysis and a professional taste panel determine quality. “And because of this subjective science, many oils can unjustly label a defective/ lower quality oil as extra virgin.” 

Olio Nuevo

This is a type of extra virgin olive oil that comes from the very first olive harvest of the year. These olives are super young and green, giving olio nuevo varieties a bright green color and a strong peppery taste. This is touted to have the highest levels of nutrients, including polyphenols.

Virgin olive Oil

Virgin olive oil is still supposed to be high quality from the first pressing of an olive. It’s also unrefined. The difference from an extra virgin is that a virgin oil often has some defects.  

Light Olive Oil

This is oil that’s been refined and treated to rid any impurities. Usually from a second or third extraction, it lacks in color and taste, and even in nutrients. The “light” here can be misleading because olive oil is fat, so it can’t be light, in any sense. While some may like this variety because of its lighter taste, we recommend opting for another neutral oil if that’s the case. (Simply put, we avoid this type of olive oil at all costs.)

Pure Olive Oil

In theory, all olive oils should be pure, so this word is a red flag. Essentially, pure or light olive oils are refined options that are a blend of various types, such as virgin and refined. 

Shopping for Olive Oil: What to Look For

Now that we’ve outlined the different types, we’re going to strictly refer to extra virgin olive oil from here on out.

Finding a great, high-quality, real extra virgin olive oil can be hard. Countless companies claim to offer a true option when they’re mislabeling, mixing, or offering stale or fake oils. Here’s what to look out for to make sure you grab a stellar bottle:

Harvest Date

A harvest date is one of the most critical things to look for—NOT an expiration date, which can mean nothing. A harvest date tells you when the olives were crushed. And given that olive oil doesn’t have a long shelf life—a great oil should be consumed within a year, ideally six months—it’s best to aim for the freshest oil possible. 

For context, here’s what Alison Carroll has to say: “The harvest date is the most essential component on the bottle. Expiration dates can be arbitrary and overgenerous. When you see a harvest date, what you are buying is something that is freshly pressed and doesn’t have a long shelf life.”

Sustainable Packaging

Aim for oil that’s packaged in a sustainable material like aluminum, stainless steel, or dark glass. Each of these blocks UV rays, which can break down the oil, and don’t leach chemicals into the juice. 

A List of the Types of Olive Varieties

If a company is offering a high-quality oil, they’ll spell out the olive varietals that have been pressed—i.e. if they’re olives from Italy, Spain, Portugal, California, or elsewhere. This level of transparency usually means the company cares. 

But let’s dig deeper: We encourage skepticism over inexpensive oils labeled “Product of Greece” for instance without listing the varietals. It can be quite likely that the olives weren’t grown or pressed in that country, but rather they were just bottled in that country. This is a tactic many companies use to buy cheap oil from around the world, blend them, then call them a “Product of Greece” when they’re a product of several countries, and of poor quality. As Carroll says, “Read the fine print on the label. The front label could say, for example, ‘Extra Virgin Olive Oil from Tuscany’ but on the back label you see ‘product of Tunisia, Italy, Spain, Greece.’ This is common for cheap olive oils.”

In general, aim to buy olive oil that derives all from one place.

How to store your olive oil

This is key: Place your oil away from heat and light (even when it’s packaged in a proper container). And use it up! We love what Carroll says about using high-quality olive oil: Enjoy it! Experience it! “A lot of our context with olive oil is that it’s this ubiquitous condiment and usually next to vinegar (which ages wonderfully),” she says. “Don’t be precious with it and let it sit and collect dust. Store it away from direct heat or sunlight, not next to a sunny window or stove. A pantry is great.”

A Few PrimaFavorite Extra Virgin Olive Oil Companies
These are some oils derived from a single source and produced by companies who care. 

McEvoy Ranch
Wonder Valley
Brightland
Nuvo Olive Oil
Fat Gold
Kosterina Everyday Olive Oil 

Curious to learn more about cooking with olive oil? Check out our Guide to Cooking with Oils and Fats. 

PrimaFoodie Ingredient Spotlight: MSG

PrimaFoodie Ingredient Spotlight: MSG
Additives in food are as ubiquitous as they are nebulous. In our PrimaFoodie Ingredients Spotlight, we investigate common food additives to discover their origin, use, and purpose. Because just because something is edible doesn’t mean it’s healthy—or necessary.

What Is MSG?
Monosodium glutamate, commonly referred to as MSG, is a food-grade salt compound derived from glutamic acid in seaweed and various vegetables. Glutamic acid is a ubiquitous naturally occurring non-essential amino acid found in most living things, from animals to plant life to humans. The food-grade MSG used today is primarily extracted from corn, beets, molasses, and sugar cane.

How is MSG used?
MSG is a flavor enhancer that adds richness and depth to foods often referred to as umami, the fifth taste. For more than a century it’s been a go-to additive used by chefs, companies, home cooks, and more.

MSG is commonly associated with take-out Asian foods, but the truth is that it’s added to a host of conventionally prepared, processed, and packaged foods—and you’d likely never suspect it. These include:

• Salad dressings

• Condiments, such as ketchup and mustard

• Marinades and seasonings

• Spices

• Fast food

• Restaurant foods, specifically from mass-chains

• Packaged soups

• Frozen meals

• Instant noodles 

Editor’s note: While MSG is naturally found in many foods, most notably certain cheeses and savory vegetables, like tomatoes, here we’re referring to the human-created flavor enhancer.

When was MSG discovered?
In the early 20th century, Japanese chemist Kikunae Ikeda discovered that a certain kelp added a savory richness to his kelp soup. As he dug deeper he learned that the glutamic acid in the kelp naturally carried this ability to bring out a food’s unique depths. Ikeda eventually found a way to extract and package the monosodium glutamate. Since then, it has taken off commercially.

Is MSG bad for your health?
In the century-plus since MSG has been in existence, people have been eating it generously. The FDA deems it “GRAS”, which translates to “generally recognized as safe” for consumption—which is nebulous terminology that doesn’t necessarily deem if something is, in fact, safe for our health. (Note: Food substances recognized as GRAS do not go through the same reviews as foods labeled as FDA-approved.) The FDA does require MSG to be included in ingredient lists.

Okay, so MSG is legal. But is it bad for your health? That’s a heated debate. Around the 1960s a heated campaign against MSG infused media headlines, pointing fingers at Asian restaurants for infusing foods with the vilified ingredients. This inspired advocates of the flavor enhancer to speak out in favor of it. Many believe since it’s a natural-occurring substance it poses no threat to humans. MSG advocacy groups have sprouted, as have studies that show no link to health concerns. 

Then there’s the other school, which believes MSG to be a toxic additive that poses health concerns. One study found MSG to potentially cause nerve and brain damage in laboratory animals. Others have found it to be the culprit of a host of reactions, including sweating, chest pain, headaches, and numbness. Researchers in the medical field have referred to these reactions as MSG System Complex. 

The PrimaFoodie take on MSG.
Simply put, MSG is an additive, and like any additive, it causes us to pause. The two biggest factors behind our stance are the fact that it’s a processed additive, and it’s everywhere, which means it can have a cumulative effect. 

MSG is a naturally-occurring substance in its organic form, but when it’s extracted from a source and turned into an additive, it’s processed in some way. And while it’s impossible to totally avoid processed foods these days, we aim to limit them as much as possible. Add to this that MSG is found in many foods, so while it may be technically fine to consume in small to moderate doses, what happens when we eat it consistently all the time? It compounds in our systems. 

We’re also concerned by the limited research around MSG. The FDA may state it to be “generally safe,” but this gives us zero confidence that it’s truly okay to eat. 

For this reason, we avoid MSG at all costs. We suggest reading labels and asking the brands or companies if they include it, and why. There are plenty of foods naturally rich in umami flavor—so why opt for a manipulated version?

This is the question to ask. 

Curious to learn more about what’s in your food? Check out our other Ingredient Spotlights.

Chile Is Touting the Food and Wellness Advice We All Need to Hear

One of the most critical facts about our health is that it’s a communal affair. We each need to make individual efforts to eat well and take care of ourselves, but our solo choices around the foods we consume and the products we support impacts those around us. What and how we eat has a domino effect. 

We were thrilled to see this truth underscoring Chile’s new Dietary Guidelines. The South American nation rewrote its health and food suggestions for its citizens—the first update it’s made since 2013—to include accessible tips to complement people’s habits and lifestyles, and to consider the wellbeing of the planet. It’s all-encompassing, and it’s exactly what we need here in the US. 

As Chilean doctor and Minister of Health Ximena Aguilera says, the guidelines reflect the collaboration of doctors, governmental officials, suppliers, and producers. It highlights the importance of “sharing the table, hygiene in food, sharing kitchen tasks and protecting the planet—because with our eating habits, consuming seasonal, fresh food and avoiding waste, we also help the health of the planet.”

What’s even more inspiring, is how tangible the report actually is. Our guidelines in the US span a whopping 164 pages. But Chile created succinct, easy-to-follow 20-minute videos to break down the main components. As Nichole points out, “they actually want its citizens to watch and understand.”

Below are our three biggest takeaways from the new Dietary Guidelines for Chile—all of which we’re determined to advocate for in the US:

#1: The guidelines are accessible.
The new Food Guidelines for Chile present 10 suggestions for people to incorporate into their routines, offering citizens concise and actionable ways to eat. A few of these include:

• Consume fresh, seasonal food from fairs and established markets over processed food. (This is groundbreaking, as the US never warns against processed foods because of a fear of lobby groups.)

• Add color and flavor by choosing more fruits and vegetables.

• Consume legumes in stews and salads as often as possible.

• Avoid ultra-processed products and with "HIGH IN" stamps.

• Drink water—not juice—throughout the day.

One note: Chile does include the suggestions to “consume dairy at all stages of life” and to “increase the consumption of fish, shellfish, or algae from authorized sources,” both of which give us pause and make us wonder if there are ulterior industry objectives behind these.

#2: Community plays an important role in our wellness
Food is more than sustenance. It’s also a means to be with others and to enjoy the present. We applaud Chile’s following actions that speak to this:

• Share kitchen tasks and look to cook new and traditional meals.

• Enjoy your food at the table and eat with others, when possible, without phones or other distractions.

• Respect food cultures and appreciate the importance of making food at home.

#3: Chile considers social, biological, and environmental concerns
While the overarching goal of the guidelines is to better the wellbeing of its citizens, a subsequent benefit is that it aims to “empower sustainable food systems.” Eve Crowley, a representative with the United Nations Food and Agriculture Organization in Chile, says the scope of the new guidelines go beyond nutrition to include facts that reflect the entire food system, from the health of fisheries and farms to how we manage food waste. “For us, it follows the state of the art of dietary guidelines very well,” Crowley adds. “It is something very accessible to the public.”

Here at PrimaFoodie, we applaud Chile. Echoing Marion Nestle, these new standards certainly have “much to teach us.” Now it’s up to us to advocate for this on our own soil. 

The PrimaFoodie Podcast

Since early 2022, we’ve invited you to join us in a movement to change the way we eat for the better. As a loyal community, we are in joint advocacy for an equitable and transparent food system and accessibility to clean foods for all—and this begins in conversation, at home, and in community.

Therefore, we are so excited to launch our new venture, The PrimaFoodie Podcast.

More than a year in the making, The PrimaFoodie Podcast is a raw, fun, and unfiltered series concentrating on what and how we eat, and the ways we can collectively improve our food system and well-being. Hosted by our founder, Nichole, the series features loud, talented voices in science, agriculture, nutrition, integrative health, and other fields.

In each episode, Nichole and her guest pull back the curtain on the nutrition, health, and food wisdom that is still hard to come by yet deserved by all to know. Their talks break barriers. They also may make some mad (hint: the FDA). There’s no holding back here. Because we believe the way we can create the change we need is to shout the truth as loud as we can. As Nichole says, “We can’t wait for the next generation. The time is now.”

Change starts with honest words. Talking openly was the impetus for PrimaFoodie. Sharing ideas, spreading knowledge, and supporting small makers by word-of-mouth are what drives us and a better world.

We hope you join in this conversation with an open heart and mind. Let’s always keep talking.

Click over to our PrimaFoodie Podcast and you can directly subscribe from there.
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Editor’s Note: The PrimaFoodie Podcast is for inspirational and informational purposes only. We feature the insight of medical physicians and health care and wellness practitioners, but this is in no way intended to be a substitute for any professional diagnosis or medical advice. All views the interview subjects express in this podcast are their own.

PrimaFoodie Ingredient Spotlight: Carrageenan

Additives in food are as ubiquitous as they are nebulous. In our PrimaFoodie Ingredients Spotlight, we investigate common food additives to discover their origin, use, and purpose. Because just because something is edible doesn’t mean it’s healthy—or necessary.

What is Carrageenan?

Carrageenan is a gelatinous polysaccharide (a long-chain carbohydrate) from the Irish Moss seaweed, which is a red seaweed plant native to the British Isles. Approximately 50 percent of Irish Moss is made of Carrageenan.

There are two types of Carrageenan: food-grade and degraded. 

What is the purpose of Carrageenan?

From ice cream to nut milk, carrageenan has long been used in foods as a gelling and thickening agent. Carrageenan is also a popular vegan alternative to gelatin, as well as a common additive to personal care items, medications, supplements, and cosmetics. 

Where is Carrageenan found?

Because of its jelly-like texture, carrageen provides cohesiveness, viscosity, and/or thickness to certain formulas and foods. It’s a common additive found in the following items:

• Alternative milk 

• Baby Formula

• Ice cream and sorbet

• Processed meats

• Creamers

• Pudding and creamy desserts

• Cheese

• Packaged soups

Is Carrageenan bad?

Even though Carrageenan has been used in foods for centuries, research over the last two decades points to evidence that the extract may not be the best for us. One study found a direct link between degraded Carrageenan and gastrointestinal ulcers in animals. The scientists behind this study, as well as unrelated researchers, have thus purported that consuming Carrageenan can lead to similar gastrointestinal implications in humans, including digestive inflammation, IBS, and the triggering of colon cancer. Challenging these notions are in-depth studies that claim Carrageenan is of no harm to humans. 

Here's the rub: Concerns around Carrageenan initially pointed to the degraded kind, which is not used in foods. But now, more experts are finding that even food-grade Carrageenan may cause inflammation and other health concerns. 

The PrimaFoodie Take on Carrageenan

Whenever we do a deep dive into an ingredient, we think of three things: Is this ingredient processed? Does it offer any nutritional value? And is it necessary? When it comes to Carrageenan, it is extracted and processed, it offers zero health benefits, and it isn’t necessary. (For instance, copious alternative milk manufacturers are omitting this ingredient.) Therefore, we avoid it as much as we can. 


Further reading: The Primafoodie Ingredient Spotlight on Soy Lecithin.

Understanding the Convoluted World of Sugar and Its Metabolic Impact—with Functional Nutritionist Margaret Floyd Barry

There is no question that sugar continues to both allude and allure. We know it’s the culprit of so many health issues, and we know how it’s hidden (and not so hidden) in endless foods. Yet sugar and its metabolic impact are still widely misunderstood. 

Margaret Floyd Barry is working to change this. A functional nutritionist, Barry has an accessible way of breaking down the convoluted-but-critical topic of sugar and how it affects blood sugar. We say “accessible” for good reason: Before she discovered the power of whole clean foods, Barry was a self-described “total mess” who was on a constant “energy roller coaster.” She was a vegetarian who thought she was healthy, yet she was eating starches—aka sugar—that impacted her moods, energy levels, and overall well-being. “I had migraines all the time,” she tells us. “I had severe digestive issues.”

When she began to study nutrition, Barry learned about how sneaky and invasive sugar is. She overhauled her diet and discovered an entirely new world of eating unprocessed foods that didn’t contain all the starches and hidden sugars and left her feeling good. As she says, “Life on the other side of sugar feels better than you probably even know possible.” Today, as the founder of Eat Naked Kitchen, she educates about the metabolic and life-changing impacts of clearing out sugar and leaning into whole foods, which she recently discussed with Nichole. Here we break down the main facts about sugar that Barry wants everyone to know. 

Why Sugar Has Us Held Captive

Sugar has the same qualities as any addictive substance, says Barry. “It is embedded into our social fabric,” from having a presence in celebrations, treats, and other ubiquitous offerings. Because of these facts, sugar is challenging to step away from. “It’s woven into what we do on a day-to-day basis in our society.”

Blood Sugar 101

The glucose in your blood is what constitutes blood sugar. “If you've ever had blood work that your doctor has run, you will see glucose is typically one of the first markers on the panel,” says Barry. “That's telling you about your blood sugar.” Since sugar is one of the primary sources of fuel in our body, it is critical for us to maintain proper blood sugar levels, or what Margaret calls “our blood sugar happy zone.” But what often happens is our blood sugar starts to get too high (or spikes) or too low depending on the foods we eat. 

Here's the ideal blood sugar scenario: When we wake up in the morning, our blood sugar ideally will be on the lower end of that “happy range,” says Floyd. Then after a balanced breakfast that doesn’t have too much starch, blood sugar levels will gently start to push up. As the blood sugar starts to reach that upper threshold, your pancreas secretes the hormone insulin. What insulin's job is, explains Barry, is to take any excess sugar from the blood and shuttle it into your liver cells and muscle cells and it stores it as glycogen, which is basically stored sugar for later energy use. From there, blood sugar levels start to dip down into the lower threshold where another hormone called glucagon is secreted by your pancreas. Glucagon's job “is basically the exact opposite of insulin,” says Barry. Glucagon takes the stored glycogen and mobilizes it back into the blood to use as fuel. Overall, you have a “nice gentle ebb and flow” of your blood sugar going up and down but staying within the “happy range.” This is called “metabolic flexibility,” which is where the body uses sugar or fat, whatever fuel source is available, effectively. This is the ideal scenario in terms of energy management, add Barry. “It's just feeling good.” 

Where We Go Wrong with Our Blood Sugar

While the above is ideal, it’s not the norm for most people today. What often happens is instead of eating a nice balanced breakfast, we eat foods that are filled with sugar or things that convert quickly to sugar. This includes a variety of foods, from cereals to whole wheat toast to oatmeal to smoothies. “Some of these things that we think of as healthy foods, and there might be aspects of them that are healthy, but if they convert really quickly in your bloodstream to sugar, what happens?” Instead of that nice ebb and flow that Barry describes above, our blood sugar will spike up and past that upper threshold. This causes the body to pump out insulin in a state of emergency type response, which causes the body to store extra sugar in the muscle and liver cells, and as fat. Ultimately, our blood sugar crashes down. “Think about when you do eat something that's overly sugary like a sundae,” Barry adds. “You get the manic high and then you get a crash. And so that kind of high and low is happening even with something like having oatmeal for breakfast.” 

The Physiological Effects of Spiked Blood Sugar

It’s amazing how the sugar we eat impacts our day-to-day life. Barry explains that blood sugar spikes and crashes can cause the following:

· Irritability

· mood swings

· headaches

· energy fluctuations

· fatigue

· poor sleep

· weight gain 

“Your body is trying so hard to bring those blood sugar levels back.” Physiologically, this is extremely stressful on the body as it causes the stress hormones cortisol and adrenaline to kick in, as well.  

What Is Sugar?

When we think of sugar, we tend to think of chocolate bars and ice cream, says Barry. While these foods do contain massive amounts of sugar, they’re not the entire picture. “You need to expand your definition of sugar to anything that causes a spike.” Therefore Barry thinks of sugar more as starches—which quickly convert into sugar once consumed—more than anything else. 

Now, it’s important to note: Everyone responds to food differently. A banana may spike one person’s blood sugar and not others. With this considered, the following foods are some of the highest sugar culprits:

· grains or products from grains, such as pasta, crackers, pizza dough, and more

· fruits

· juices

· dairy

· alcohols

· condiments, dressings, and sauces

· sodas

· commercially made dips, hummus, salsas

What to Eat

First and foremost, what you first put into your body is critical, says Barry. “What you eat for breakfast sets the tone.” You want to aim for foods that encourage that slow, gradual increase in blood sugar so you don’t have a crash. This includes healthy fats and proteins, such as eggs and vegetables with some avocado for healthy fat. If you love oatmeal, says Barry, be sure to add some coconut milk, butter, or nuts for fats.

Overall, be wary of ingredients. In considering the above list, always opt for things with the shortest ingredient lists that include whole foods that you understand. Fructose and things that end in “ose,” fruit extracts, and syrups are all common code names for sugar.

Blood Sugar Tools

Blood Sugar Glucose Monitor

Barry swears by a continuous glucose monitor, which is a device typically worn around the arm that monitors glucose levels in real-time. Originally made for those with diabetes, “this is now commercially available for people to know their dietary triggers, exercise, and sleep that are impacted,” she says. “You can see in real-time the impacts of every dietary choice you make.”

Real Food Reboot Program

Barry and her husband James, a whole foods chef, have designed this program for people who are seeking to revamp and invigorate their relationship to clean, whole foods. A self-guided 21-day program is designed to restore blood sugar levels and ignite new eating habits. 

Margaret Floyd Barry is a functional nutritionist and author, and the founder of Eat Naked Kitchen. She’s been working with clients to transform their health—and lives—since 2008. Learn more and get the Real Food Reboot at eatnakedkitchen.com.

PrimaFoodie Ingredients Spotlight: Soy Lecithin

Additives in food are as ubiquitous as they are nebulous. In our Ingredients Spotlight, we investigate common food additives to discover their origin, use, and purpose. Because just because something is edible doesn’t mean it’s healthy—or necessary.

What Is Soy Lecithin?

If you’ve eaten chocolate, you’ve likely consumed soy lecithin. A common ingredient, soy lecithin is a food additive derived from soybeans. 

There are various types of lecithin. A mixture of phospholipids, lecithin is a fatty substance naturally found in plant and animal cells and tissues. Common sources of lecithin include sunflower seeds, eggs, and cotton seeds. Here we break down soy lecithin, which comes from soybeans. 

What Is the Purpose of Soy Lecithin?

Food manufacturers use soy lecithin to emulsify ingredients so they become stable, smooth, and homogenized. Naturally amphiphilic (containing water soluble and insoluble chains), soy lecithin provides a way to easily blend ingredients that normally wouldn’t mix, such as oil and water. It’s also a common flavor protectant and taken as a dietary supplement.

Where Is Soy Lecithin Found?

Soy lecithin is commonly found in products that have a smooth and creamy consistency. These include:

· Bread

· Chocolate

· Dressings and marinades

· Packaged food

· Alternative milk

· Cereals, pasta, and other processed grains

· Cooking sprays 

· Ice cream, puddings, and other dairy products

· Nutritional supplements and vitamins

Is Soy Lecithin Bad?

This is the million-dollar question. Manufacturers claim that since soy lecithin is usually added in small doses, it isn’t harmful. But consider this: Those “small” doses add up. Plus, soy lecithin is ubiquitous these days (it’s hard to find even a natural dark chocolate bar without it), which poses the potential of consuming it consistently. Research has shown that ingesting the same additives over and over can lead to systemic inflammation, gluten intolerance, and other food sensitivities. 

There is also a critical conversation around soy. Those who have soy allergies should avoid soy lecithin. Yet, allergies aside, it’s important to consider that soy is often genetically modified and rarely organic, which means the original source of the lecithin could be covered in pesticide and herbicide residue.

Lastly, removing soy lecithin requires a process that involves a harsh solvent called hexane. A potential carcinogen, hexane has been shown to damage reproductive organs and fetal health, cause skin irritation, and pose a hazard to the lungs if inhaled. The FDA does not regulate the residual hexane in foods.

Soy Lecithin: Other Options

Because soy lecithin provides a way to emulsify fats with water, it’s commonly used. But that doesn’t mean it’s necessary. Soy lecithin is an industrial additive. In short: It is always best to avoid anything industrial, mass-produced, and added. Aim for real, whole foods with as few ingredients as possible. Avoiding soy lecithin—or any lecithin—is a way to decrease the number of adulterated additives entering the body. 

Deciding whether to consume soy lecithin is a personal choice. It’s important to always read labels to see if soy lecithin is present. Many food companies are creating products without it. HU Chocolate, for one, is manufacturing cleaner chocolates free of lecithins (soy or any kind), processed sugars, colorings, and other additives. 

Further Reading:

The PrimaFoodie Guide to Meat and Poultry

What We Really Need to Know about Bees

The 4 Healthy Kitchen Essentials to Always Keep Stocked—According to a Functional Nutritionist

As a functional nutritionist, Alanna DeSalvo knows a thing or two about cooking healthy, nutrient-dense meals at home. Yet still, DeSalvo admits it’s not always easy. “Everything is so busy nowadays,” DeSalvo tells us. “It's hard for me to even prep meals at times.” Therefore, DeSalvo believes in setting up her clients for cooking success—i.e. making it easy to create simple, clean meals without copious ingredients or time. The place to start is stocking clean pantry and freezer staples.

We asked DeSalvo where to start. Here she walks us through the kitchen staples she always keeps on hand and why. Because when you have ingredients to work with, you’re more likely to get in the kitchen—which she says is most important. “One of my main beliefs is that cooking is nutrition and action,” DeSalvo adds. “The more you can get into your kitchen, even just throwing something easy together with what you have in the pantry or the freezer, it can make a difference in your health and how you feel at the end of the day.”

4 Pantry and Freezer Staples to Keep on Hand

Healthy Fats

From oils to nuts to ghee, DeSalvo believes in keeping healthy fats on hand for cooking, as well as for adding nutrients to salads and other dishes. She recommends having two to three clean oils on hand, her favorites being olive oil, avocado oil, and ghee. Be mindful of how you’re using them, she says, as different oils have varying smoke points. She also recommends nuts and nut butter, which are a great “healthy fat and that helps keep blood sugar stable.”

Clean Easy Proteins

This included sustainable canned or frozen fish, organic jerky, and beans. “These are all ideal for putting together a nourishing meal quickly,” she says. Look for options that you can keep in your pantry or the freezer.

“Pantry Vegetables”

Fresh is always ideal when it comes to produce but sometimes it’s not an option. For this reason, DeSalvo recommends stocking what she calls “pantry vegetables”—things like jarred or canned olives, artichokes, capers (which she says are high in antioxidants), and tomatoes. “If your fridge is empty, you can pull these from your cabinet and just add this to a meal for extra antioxidants and nutrients.”

Healthy Sauces and Spices

Part of what makes food good for us is the pleasure factor. So a quick meal doesn’t need to lack flavor and interest. DeSalvo says to keep clean sauces and spices on hand to add to a dish. This includes a quick stir fry sauce, teriyaki sauces, a good quality tomato sauce, fresh dried herbs, and spices. “Not only do they add lots of flavors, which is important to enjoying a meal, but also herbs and spices have a lot of antioxidant properties. Even a pinch of freshly cracked black pepper can boost the nutrient density of your meal.”

Tips for Sourcing the Best Pantry and Freezer Staples

Not every pantry staple is a healthy one. To ensure you’re stocking your shelves healthily, DeSalvo recommends following these guidelines:

• Always read the ingredients label. “Look for whole food ingredients. If you see something that you wouldn’t put in the recipe yourself, look for one that is more aligned with what you would make in your kitchen.”

• Beware of hidden sugars. “They're hidden in everything, including sauces and nut butters,” says DeSalvo. Read the labels and opt for options without added sugars. 

• Aim for organic. “At least, as much as possible,” she adds. 

• Understand your packaging. BPAs and other toxins in canned food packaging are still ubiquitous. “When your food is sitting in that for a long time and the BPAs leach to your food, that can mess with hormones and create inflammation,” DeSalvo warns. Look for packaging that is non-BPA or—even better—in a box.