Saccharin – one of the oldest artificial sweeteners on the market. It has been used to sweeten foods and drinks for over 100 years. However, it was not until the ’60s and ’70s that it became popular as a sugar replacement. In its heyday was commercially under the brand Sweet N’ Low. It is made in a laboratory by oxidizing the chemicals o-toluene sulfonamide or phthalic anhydride. It resembles white crystalline powder with zero calories and a zero glycemic index. Depending on the product used, it is 200-700 times sweeter than sugar; however, it can have a bitter aftertaste. The dangers of consuming saccharin and other artificial sweeteners are they can become addictive, they may lead to weight gain, they have been linked to cancer, they can lead to gut issues, and they have been associated with diabetes. See the definition for "sweeteners" for further information and comparison to other options.

 

Salt (Sodium Chloride) – comprises about 40% sodium and 60% chloride. It flavors food and is used as a binder and stabilizer. It is also a food preservative, as bacteria cannot thrive in the presence of a high amount of salt. The human body requires a small amount of sodium to conduct nerve impulses, contract and relax muscles, and maintain the proper balance of water and minerals. We are estimated to need about 500 mg of sodium daily for these vital functions. However, too much sodium in the diet can lead to high blood pressure, heart disease, and stroke. Most Americans consume at least 1.5 teaspoons of salt daily, or about 3400 mg of sodium, which is as much as twice the RDA.

 

Saturated Fat – these are unhealthy fats that should have limited intake. They are designated by having zero double bonds in their carbon chain. You should try and avoid these fats or swap them out for more healthy fats as they can increase your risk of developing heart and circulatory diseases. Sources include processed and fatty meats like sausages, ham, burgers, and bacon, hard cheeses like cheddar, whole milk, cream and ice cream, butter, lard ghee, suet, palm oil, and coconut oil.

 

Selenium (Se) – a mineral found in the soil. It naturally appears in water and some foods. While people
only need a minimal amount, selenium plays a crucial role in their metabolism. It has attracted attention because of its antioxidant properties. It supports many of your body's functions, including thyroid health and cognitive support. Good sources of selenium include Brazil nuts, seafood, lean meat, pasta, rice, eggs, oatmeal, and baked beans.

 

Shiitake Mushroom Extract – high in B vitamins, it serves as a food source of vitamin D. Some shiitake health benefits include the ability to aid weight loss, support cardiovascular health, fight cancer cells, improve energy levels and brain function, reduce inflammation, and support the immune system. Still, there is no good scientific evidence to support these uses. It can cause stomach discomfort, blood abnormalities, and skin swelling. It might also make the skin more sensitive to the sun and cause some people allergic skin reactions and breathing problems.

 

Shilajit Mushroom Extract – found in parts of Europe and Asia, this mushroom is said to have revitalizing and nutritional benefits. It is typically a black or dark grey substance that oozes out of the cracks and crevices of rocks due to extreme heat. The natural paste-like substance is rich in various nutrients and minerals, such as vitamins A, B, and C. There is still a lack of information about Shilajit mushrooms; more research is needed to understand their benefits and potential risks truly.

 

Silica (Silicon Dioxide) – helps form the building blocks of collagen, an essential protein in your skin, blood, cartilage, muscles, and ligaments. Collagen is needed to keep skin springy and elastic and provide crucial protection and structure to your organs and joints. Typical diets likely contain enough silica to be absorbed for potential health benefits despite negative perceptions of silicon as dangerous. Green beans are among the most silica-rich vegetables. As a food additive, it is an anti-caking agent in powdered foods and spices.

 

Silicon Dioxide (Silica) – a compound that occurs naturally. It exists abundantly in plants, the earth's crust, humans, and other animals. There is still no evidence to suggest that silicon dioxide is dangerous as a food additive. However, regularly inhaling silicon dust is very dangerous. As a food additive, it is an anti-caking agent in powdered foods and spices.

 

Silymarin – scientific studies suggest that substances in milk thistle (especially this flavonoid called silymarin) protect the liver from toxins, including certain drugs, such as acetaminophen (Tylenol), which can cause liver damage in high doses. Silymarin has antioxidant and anti-inflammatory properties. And it may help the liver repair itself by growing new cells. However, these claims are not validated by the FDA.

 

Sodium (Na) – one of the six electrolytes and an essential nutrient that the body needs in relatively small amounts (provided that substantial sweating does not occur) to maintain a balance of body fluids and keep muscles and nerves running smoothly. However, most Americans eat too much of it and may not even know it. Symptoms of having excess sodium in your body include increased thirst, swollen feet or hands, headache, and a rise in blood pressure. Under the pretext of replenishing sodium lost from sweating, many sports and hydration drinks contain excessive sodium. And while replenishing some sodium is necessary, excessive amounts can make you thirstier. Instead, balanced electrolytes are preferred so the body can get what it needs to keep its normal state without consuming excessive amounts of sodium.

 

Sorbitol – a type of carbohydrate called a sugar alcohol, or polyol. Sorbitol contains about one-third fewer calories than sugar and is 60 percent as sweet. Sorbitol occurs naturally in various berries and fruits (e.g., apples and blackberries). It has a low glycemic index. Consuming sorbitol or other sugar alcohols in large amounts can cause bloating and diarrhea in some people, especially if you are not used to regularly consuming them. See the definition for "sweeteners" for further information and comparison to other options.

 

Sour Cherry Extract – a rich source of antioxidants made from tart cherries. Recent medical research has suggested that they offer a range of health benefits, from exercise recovery to better sleep. Although additional research is needed, it appears to improve overall health by reducing inflammation in the body.

 

Soy – a popular legume of Asian origin. People who follow a vegetarian diet often use soy to replace meat. Soybeans are healthful and rich in protein, giving them numerous nutritional uses. People can eat them, drink them in milk alternatives, and take them as supplements. Some manufacturers make protein powder supplements from soy. Soy can be found in soybeans, edamame, soy milk, tofu, tempeh, and soy nuts. They are low in saturated fat and high in protein, Vitamin C, and folic acid. It has links to more healthful cholesterol levels, which can help lower the risk of heart disease.

 

Soy Protein – a nutrient-dense source of protein that can safely be consumed several times a week, and probably more often, and is likely to provide health benefits especially when eaten as an alternative to red and processed meat. Soy protein can be found in supplements, whole soybeans, edamame, tofu, tempeh, miso, soy milk, soy nut butter, and soy sauce. If you have kidney problems, avoid taking large amounts of soy.

 

Spirulina – contains protein, vitamins (Thiamine, Riboflavin, Niacin), and minerals (Copper, Iron, Magnesium) and has antioxidant properties. It can reduce the body's absorption of cholesterol, lowering cholesterol levels. This helps keep your arteries clear, reducing strain on your heart that can lead to heart disease and stroke-causing blood clots. Its protein also lowers triglyceride levels.

 

Sports Drinks – also known as electrolyte or daily hydration drinks- are functional beverages that help athletes replace water, electrolytes, and energy before, during, and especially after training or competition. Many also contain ingredients to assist in post-workout recovery. They are also helpful for anyone undertaking extreme physical activity or recovering from illness, traveling, or who has consumed excessive amounts of alcohol and has depleted their electrolytes. Be sure to read labels carefully to ensure you understand serving sizes and ingredient levels, as many contain excessive amounts of sugar and sodium and, artificial colors, artificial flavors, and artificial sweeteners.

 

Stabilizer – add viscosity to enhance overall flavor and give body to beverages while preventing sedimentation, keeping ingredients suspended within the finished product. The most common stabilizers are hydrocolloids (such as xanthan, gum arabic, and gum acacia), modified starches, pectin, carrageenan, casein, and inulin.

 

Stevia – a sugar substitute made from the leaves of the Stevia Rebaudiana plant of South America. The leaves contain chemicals called Steviol Glycosides with a highly concentrated sweet flavor. It is about 300 times sweeter than table sugar and is a non-nutritive sweetener, which means it has no carbohydrates, calories, or artificial ingredients and a zero glycemic index. While Stevia is a natural and solid alternative sweetener choice overall, it is a known diuretic that increases urine production. This process is counter-productive when consuming beverages for rehydration, as diuretics make you lose fluids. See the definition for "sweeteners" for further information and comparison to other options.

 

Stevioside – an abundant component of Stevia Rebaudiana leaf, has become well-known for its intense sweetness (250-300 times sweeter than sucrose) and is used as a non-caloric sweetener in several countries, except for the U.S.

 

Still Water – water without carbonation or effervescence.

 

Stimulants – a class of drugs that speed up messages traveling between the brain and body. They can make a person feel more awake, alert, confident, or energetic. The most prolific stimulant in beverages is caffeine.

 

Sucralose – a no-calorie, artificial sweetener that can lower one’s intake of added sugars while still providing satisfaction from enjoying the taste of something sweet. It is also marked under the commercial name Splenda. Like other no-calorie sweeteners, sucralose is intensely sweet. It is about 600 times sweeter than sugar, so only small amounts of sucralose are used to match the sweetness provided by sugar. It has a zero glycemic index. A few studies have yielded conflicting results, with some noting that sucralose could reduce insulin sensitivity and increase blood sugar and insulin levels.  See the definition for "sweeteners" for further information and comparison to other options.

 

Sucrose is the chemical name for sugar, the simple carbohydrate produced naturally in all plants, including fruits, vegetables, and nuts. It has four calories per gram and a moderate glycemic index. See the definition for "sweeteners" for further information and comparison to other options.

 

Sugar (Sucrose) – a sweet crystalline substance obtained from various plants, especially sugar cane and sugar beet, consisting of sucrose, and used as a sweetener in food and drink. It has four calories per gram and a moderate glycemic index. See the definition for "sweeteners" for further information and comparison to other options.

 

Sugar Alcohol – also known as polyols, is an ingredient used as sweeteners and bulking agents. They occur naturally in foods from plant products such as fruits and berries. As a sugar substitute, they provide fewer calories (about a half to one-third less calories) than regular sugar. They should be used in moderation. Not only can they affect your digestive system, but in some cases, some sugar alcohols can contribute to spikes in blood sugar. See the definition for "sweeteners" for further information and comparison to other options.

 

          Erythritol – a type of carbohydrate called sugar alcohol - is one of the most common artificial sweeteners available. It is about 70% of the
          sweetness of sugar and has a zero glycemic index. It is popular in foods marketed for weight loss and diabetes. However, research suggests
          that erythritol and other artificial sweeteners may have serious health risks and may be worse for you than table sugar. See the definition for
          "sweeteners" for further information and comparison to other options.

 

          Isomalt – a sugar substitute called a sugar alcohol- is created from natural sugar made from beets. It is an ingredient that is not familiar to
          most people unless they are cake decorators or in food manufacturing. It is about half the sweetness of sugar and has a low glycemic index.
          Side effects may include gas, bloating, and laxative effects. See the definition for "sweeteners" for further information and comparison to
          other options.

 

          Glycerine – a carbohydrate known as a sugar alcohol or a polyol. This odorless liquid has a sweet taste and a syrupy consistency. While
          glycerin occurs naturally in plants through the fermentation of sugars, most of the glycerin nowadays is produced from the hydrolysis of fats
          and oils. It is about 70% of the sweetness of sugar, has a similar number of calories, and has a zero glycemic index. See the definition for
          "sweeteners" for further information and comparison to other options.

 

          Maltitol – a sugar alcohol used as a sugar substitute and laxative. It has 90%-100% of the sweetness of sugar and a low glycemic index. Side
          effects may include gas, bloating, and laxative effects. See the definition for "sweeteners" for further information and comparison to other
          options.

 

          Mannitol – is commonly used to increase urine production (diuretic). It also treats or prevents medical conditions caused by increased body
          fluids/water (e.g., cerebral edema, glaucoma, kidney failure). Interestingly, it is also a sugar alcohol that is about half the sweetness of sugar
          and has a zero glycemic index. Consuming large amounts may cause an upset stomach. See the definition for "sweeteners" for further
          information and comparison to other options.

 

          Sorbitol - a type of carbohydrate called a sugar alcohol, or polyol. Sorbitol contains about one-third fewer calories than sugar and is 60
          percent as sweet. Sorbitol occurs naturally in various berries and fruits (e.g., apples and blackberries). It has a low glycemic index; side
          effects may include gas, bloating, and laxative effects. See the definition for "sweeteners" for further information and comparison to other
          options.

 

          Xylitol – a sugar-free sweetener (sugar alcohol) added to some foods and beverages. It is nearly as sweet as sugar (sucrose) but has fewer
          calories and a low glycemic index. Side effects may include gas, bloating, and laxative effects. People with diabetes sometimes use it as a
          sugar substitute. See the definition for "sweeteners" for further information and comparison to other options.

 

Sulphate/Sulfate – a broad group of mineral salts found in many places, so it is hard to avoid. It is often found in our drinking water but at low levels. Some individuals with sensitive skin and gastrointestinal systems can react to sulfate compounds and mineral salts. You can help reduce sulfate exposure by installing a filtration system and having your water tested regularly.

 

Superfood – refers to foods offering maximum nutritional benefits for minimal calories. They are packed with vitamins, minerals, and antioxidants. Common examples include berries, soy, tea, leafy greens, salmon, dark chocolate, wine, and grapes. Superfoods help maintain a healthy lifestyle. Each superfood has different nutritional properties, but overall, they are associated with heart health, a robust immune system, cancer prevention, reduced inflammation, and lower cholesterol.

 

Supplement Facts – includes most of the basic information about a supplement, including the serving size, number of servings per container, ingredients in the product, and amount of each nutrient it contains.

 

Supplements – products that improve the diet often contain vitamins, minerals, herbs, or amino acids. Often, they are taken to augment the nutrients we get in our regular diet or to provide nutrients our body cannot produce on its own.

 

Sweating – the release of liquid from the body's sweat glands. This liquid contains salt. This process is also called perspiration. Sweating helps your body stay cool. Sweat is commonly found under the arms, on the feet, and the palms of the hands. When sweating, it is essential to keep from dehydrating by drinking lots of water and other fluids. In extreme cases, adding electrolytes will aid in rehydration and recovery.

 

Sweeteners – whether it is to cut down on the number of calories they consume or any of a variety of other reasons, some people choose sweeteners other than sugar. Sweeteners such as aspartame, sucralose, and stevia-derived substances, for example, are widely used ingredients in foods and beverages marketed as “sugar-free” or “diet.” Some products are also available at home for baking or cooking or to sweeten coffee, tea, or other beverages. You may have heard these sweeteners called sugar substitutes. Some sweeteners are made to be many times sweeter than sugar, so you do not need to use them much. That means sweeteners, unlike sugar, honey, or molasses, add few or no calories to the foods and beverages they flavor. Sweeteners can be artificial or natural, have side effects (or not), and can impact your blood sugar levels. Look at the chart below for more detailed sweetener options and information.

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