Last week, a client brought me her mother’s old sazon container, asking if there was a way to recreate that perfect yellow rice without the ingredients she’d become sensitive to. It hit home. Like her, I grew up watching that same orange-tinted powder transform ordinary rice into something special. But as a health practitioner now, I know what’s hiding in those convenient little packets.
Let’s be real – nobody wants to give up the flavors that make our food taste like home. We shouldn’t have to. After years of working with clients dealing with high blood pressure and chronic inflammation, I’ve learned how to keep the soul of our cuisine while ditching the processed stuff that’s making us sick.
What’s Really in Those Packets?
I spend a lot of time looking at ingredient labels—it’s part of my job. But even I was surprised when I actually researched what’s in our most common seasoning brands. That familiar yellow packet? It’s got more than just spices.
The truth is a lot more fillers than seasonings:
- MSG masquerading under multiple names like “hydrolyzed vegetable protein” and “autolyzed yeast.”MSG enhances flavor but has been linked to headaches, blood pressure spikes, and inflammation.
- Artificial colors linked to inflammation and digestive issues.
- Sodium levels that would make any doctor wince.
- Preservatives that directly impact gut health.
I see the impact daily. Clients come in complaining about headaches, bloating, and sudden blood pressure spikes. Often, they’ve never connected these issues to their seasonings because, well, why would they? These are brands we’ve trusted for generations.
The Watch List: Ingredients to Question
Let’s get specific about what we’re avoiding. After years of researching labels, I’ve compiled what I call “The Watch List.” These ingredients repeatedly show up in my practice as problem-causers:
MSG’s Many Disguises
Think MSG is easy to spot? Think again. It hides behind names like:
- Monosodium Glutamate (the obvious one)
- Hydrolyzed Vegetable Protein
- Autolyzed Yeast Extract
- “Natural Flavors” (sometimes)
Recent research backs this up. A 2021 study in the Journal of Clinical Nutrition found these variants can trigger the same reactions as straight MSG. When my clients cut these out, the headaches often disappear.
The Color Culprits
Those vibrant yellows and reds in your seasonings? They’re not from natural spices. Watch for:
- Yellow 5 (Tartrazine)
- Yellow 6
- Red 40
These aren’t just for show—they’re linked to inflammation and other health issues, especially in our community.
Preservative Red Flags
These keep your seasonings shelf-stable, but at what cost?
- BHA (Butylated hydroxyanisole)
- BHT (Butylated hydroxytoluene)
- Sodium Benzoate
They accumulate in your system over time. Not exactly what you want with ingredients you use daily.
The “Anti-Caking” Issue
These prevent clumping but add nothing nutritionally:
- Silicon Dioxide
- Calcium Silicate
- Sodium Aluminosilicate
Sodium Overload
Salt isn’t just salt anymore. Watch for multiple sodium sources:
- Regular salt
- Sodium phosphate
- Disodium inosinate
- Disodium guanylate
A 2023 review in the International Journal of Environmental Health connected these additives to chronic inflammation and metabolic issues, particularly in Latino populations. This isn’t just theory—I see it in my practice every week.
The Real Cost of Convenience
Working with the Hispanic community, I’ve noticed patterns. High blood pressure, chronic inflammation, persistent headaches—these aren’t just random health issues. Research shows a direct connection between these symptoms and common seasoning additives.
Building Better Alternatives
After countless questions from clients about cleaner seasoning options, I started experimenting in my own kitchen. But working with my clients and testing different combinations, we’ve found blends that actually deliver. No one wants “kind of close” or “good enough.” You want your food to taste like your food. Here’s what’s working for my clients:
Clean Sazon Blend
- 1 tablespoon turmeric (for that signature color and anti-inflammatory benefits)
- 1 tablespoon garlic powder
- 2 teaspoons cumin
- 2 teaspoons coriander
Real-Deal Adobo Alternative
- 2 tablespoons garlic powder
- 1 tablespoon oregano
- 1 tablespoon black pepper
- 1 teaspoon turmeric
Pro tip: The black pepper isn’t just for taste. Studies show it helps your body absorb turmeric’s benefits up to 2000% better.
Smart Shopping Without Breaking the Bank
Let’s talk practical stuff. Quality ingredients matter, but they don’t have to drain your wallet. Here’s what I tell my clients:
- Buy spices in bulk—typically 40% cheaper.
- Store properly in dark glass containers (light and heat are not your friends).
- Replace every six months for optimal potency.
- Consider growing basic herbs like oregano and cilantro (they’re surprisingly hard to kill).
Making the Switch: A Practical Guide
Start small. Transforming your kitchen doesn’t happen overnight, and that’s okay. In fact, it’s better this way. Small, consistent changes lead to lasting habits. Here’s what I recommend to my clients:
Begin with just one dish—like your weekly rice. Master that first. When you nail down that one recipe with clean ingredients, you’re not just making a healthier meal. You’re creating a new pattern, one that your body will thank you for.
Keep it simple:
- Mix your blends in small batches first
- Label your containers (trust me, all turmeric-based blends look alike)
- Play with the ratios until they match your taste
- Notice how you feel after eating—many clients report feeling lighter and more energetic
Think about it: every time you reach for your clean blend instead of those packaged seasonings, you’re giving your body a break from artificial ingredients. These small choices compound over time. Imagine cooking your favorite dishes a year from now, knowing exactly what’s going into them. No more mystery ingredients, no more hidden additives—just real, clean flavors that work with your body, not against it.
Moving Forward, Not Backward
This isn’t about rejecting our culinary heritage. If anything, it’s about returning to it. Our ancestors knew how to build flavor without artificial shortcuts. We’re just finding our way back to that wisdom, with a better understanding of how these choices impact our health.