Food Additives to Avoid
Food additives in modern processed foods: effects on health, common harmful ingredients, and guidance for making informed choices when reading labels.
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Food additives in modern processed foods: effects on health, common harmful ingredients, and guidance for making informed choices when reading labels.
Last updated
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From artificial sweeteners and colors to preservatives and stabilizers, food additives can significantly affect our well-being. Modern food production depends heavily on chemical additives that have been associated with inflammation, hormone disruption, and various health concerns, including digestive problems and potential cancer risks.
This list identifies common food additives that may be harmful to your health. These additives are frequently used in processed foods to enhance taste, texture, shelf life, and appearance.
Carrageenan
Carrageenan is well-known for being toxic and driving inflammation, especially in the gut. Even in small amounts found in foods, it can have a poisoning-like effect for many people, inducing inflammatory symptoms that last for days or weeks. Carrageenan is often found in dairy products like ice cream, cream cheese, and creams where it is used as a stabilizer. It should be avoided entirely.
High Fructose Corn Syrup (HFCS)
High fructose corn syrup is a cost-effective sweetener derived from corn starch, commonly used in processed foods and drinks to enhance flavor and extend shelf life. Despite its widespread use, HFCS has been associated with several health concerns, including an increased risk of obesity, type 2 diabetes, metabolic syndrome, and non-alcoholic fatty liver disease. Additionally, it can contribute to increased inflammation in the body.
Trans Fats / Partially Hydrogenated Oils
Trans fats, created through hydrogenation to solidify oils and enhance food texture and shelf life, pose significant health risks and should be avoided. These artificial fats contribute to heart disease by raising LDL cholesterol while lowering HDL cholesterol, promote systemic inflammation linked to various diseases, can interfere with insulin function increasing diabetes risk, and have been associated with cognitive decline.
Sodium Benzoate
Sodium benzoate is a common food preservative in acidic foods that stops bacteria and fungi from growing. While it's widely used, there are some health concerns. It can form benzene, a cancer-causing substance, when mixed with vitamin C. Sodium benzoate can also increase hyperactivity in children and cause oxidative stress in the body.
Nitrates/Nitrites
Nitrates are commonly found in processed meats to preserve their color. When these compounds interact with meat proteins and stomach acid, they can form nitrosamines - carcinogenic substances that may increase the risk of gastrointestinal cancers. To reduce exposure, choose nitrate/nitrite-free versions of bacon, jerky, deli meats, and hot dogs.
Sulfites
Sulfites are preservatives used to prevent browning and discoloration in foods and beverages. These compounds can trigger asthma attacks in sensitive people and can lead to allergic reactions, including hives. Additionally, sulfites have been associated with headaches in certain people.
MSG (Monosodium Glutamate)
MSG is a concentrated version of glutamate, which is a neurotransmitter that stimulates nerve cells in the body. While small amounts of MSG are generally considered safe, consuming too much can lead to several health issues. These problems can affect various parts of the body, including the brain, heart, lungs, and digestive system. Excessive MSG intake has been linked to weight gain and disruption of the body's natural hunger signals. There are also concerns about its potential to cause damage to nerve cells. MSG is often added to cheap, heavily processed foods to enhance flavor.
Artificial Sweeteners
Artificial sweeteners like aspartame, sucralose, and acesulfame-K are calorie-free sugar substitutes, but their use comes with potential concerns. These include possible metabolic disruption through alterations in gut bacteria and glucose metabolism, as well as increased cravings for sweet foods. These sweeteners, particularly aspartame, are also linked to neurological symptoms like headaches, migraines, mood changes, and difficulty concentrating.
Artificial Colors
Artificial food dyes like Red 40, Yellow 5, and Blue 1 are synthetic colorants used in various foods and beverages. These food colorings have been linked to increased hyperactivity in children, and some people may experience allergic reactions. Questions have also been raised about the long-term safety of these additives, including concerns about potential cancer-causing effects. Given the availability of natural, plant-based coloring alternatives, there is no need for artificial dyes in our food supply.
Artificial flavors are synthetic additives used in processed foods and are typically derived from petrochemicals. These substances can have negative effects on liver and brain health, and many have not undergone extensive safety testing. They can increase the body's toxic burden and trigger allergic reactions in sensitive individuals. Food labels don't always fully disclose these ingredients. Artificial flavors are commonly found in fast foods, snacks, processed meats, canned soups, condiments, beverages, cereals, and frozen foods.
Natural Flavors
Are chemical compounds whose exact composition isn't disclosed due to regulations and trade secrets. They often contain various additives like emulsifiers and preservatives. While generally safe in small amounts, the lack of transparency makes it advisable to avoid foods with natural flavors.
Propylene Glycol
Propylene glycol is a common additive used as a moistening agent and texture maintainer in various products. While generally considered safe, it can cause skin and eye irritation, particularly in sensitive individuals. At high levels, propylene glycol has the potential to cause central nervous system depression. Additionally, some people may experience allergic reactions to this compound.
BHA and BHT (Butylated hydroxyanisole and butylated hydroxytoluene)
BHA and BHT are synthetic antioxidants used as preservatives. Studies have suggested these compounds may promote tumor growth, raising questions about their carcinogenicity. Additionally, they have been linked to possible endocrine disruption, potentially interfering with hormone function. Some animal studies have also indicated that BHA and BHT could lead to behavioral changes.
Phosphates
Phosphates are commonly used in processed foods as stabilizers and texture enhancers. They may interfere with calcium absorption, potentially impacting bone health, and can be particularly harmful to people with kidney disease.
Potassium Bromate
Potassium bromate is an additive used to strengthen dough and increase volume in baked goods. Classified as a possible human carcinogen, it has been linked to potential cancer risks. It has also been shown to cause kidney damage, and it may also interfere with thyroid function. Despite being banned in many countries, it is still legal and widely used in the United States.
Brominated Vegetable Oil (BVO)
BVO is an emulsifier used in some citrus-flavored sodas. The compound can interfere with iodine absorption, potentially affecting thyroid function, and excessive consumption has been linked to neurological symptoms. Additionally, bromine, a component of BVO, can accumulate in fatty tissues over time, leading to potential long-term health effects.
Caramel Coloring (class 3 and 4)
Caramel coloring is widely used to color sodas and various foods. Classes 3 and 4 of caramel coloring can contain 4-methylimidazole (4-MEI), a potential carcinogen. Additionally, caramel coloring has been associated with promoting inflammation in the body.
Olestra/Olean
Olestra, also known as Olean, is a controversial fat substitute used in certain snack foods. While intended to reduce calorie content, it has been associated with several health concerns. These include digestive problems like diarrhea and cramping, inhibition of fat-soluble vitamin absorption, and the unpleasant side effect of oily stools.
Additives that may be problematic for some people include:
Xanthan an guar gums - These are prebiotic fibers that can feed bacterial overgrowths
Sorbates - Preservatives like potassium sorbate can cause allergic reactions such as skin irritation and respiratory issues
Microbial enzymes and cultures - Can potentially cause gut irritation, just like probiotics
Citric acid & ascorbic acid - Derived from mold, can be allergenic
The effects of these will vary from person to person. In general, it's best to minimize your exposure to industrial food additives as much as possible and stick to minimally processed, whole foods when you can.
When looking at food labels, there are some red flags to watch out for:
Long ingredient lists with many unfamiliar or hard to pronounce ingredients
"Filler" ingredients like different gums and stabilizers (carrageenan or propylene glycol)
Artificial colours or dyes (e.g., FD&C Blue No. 1, Yellow No. 5)
Artificial sweeteners (e.g., aspartame, sucralose etc)
Vegetable oils, especially hydrogenated (soybean, canola, sunflower, corn etc)
Preservatives like sodium benzoate, potassium sorbate or BHT (Butylated hydroxytoluene)
Ideally, you want foods with just a few, recognizable whole-food ingredients. The more a product strays from this, the more likely it contains questionable additives.
For things like juices, look for just the fruit/vegetable name and water on the label. For dairy items like yogurt, look for just milk and cultures. The fewer additives, the better.
Sometimes you have to make the best choice available to you based on circumstances. When eating out or traveling, finding perfectly clean items may not be possible. The goal is to minimize exposure when you can.
A few dairy-specific ingredients to be aware of:
Microbial enzymes vs animal rennet - For cheese, animal rennet is preferable over microbial enzymes which can be allergenic for some.
Added probiotics/cultures - The live active cultures added to many dairy products like yogurt and kefir can potentially cause gut issues and bacterial overgrowths.
If you have to consume dairy products with these ingredients, pay close attention to how you feel. Avoiding them when possible is ideal.
With supplements, watch out for ingredients like:
Magnesium stearate - Can be inflammatory
Titanium dioxide - Potentially toxic and best avoided
Silicon dioxide - Essentially powdered glass, can be irritating
Microcrystalline cellulose - Generally harmless but unnecessary
Look for supplements that are just the pure powder or capsule with no additional ingredients/fillers.
Many additives are used to enhance taste, texture, shelf life, and appearance in processed foods.
Ingredients like carrageenan, high fructose corn syrup, trans fats, and MSG can cause inflammation, obesity, heart disease, and other health issues.
Synthetic dyes and flavors may lead to hyperactivity in children, allergic reactions, and other long-term health problems.
Look for long ingredient lists with unfamiliar names, artificial sweeteners, preservatives, and hydrogenated oils to avoid harmful additives.
Opt for foods with few, recognizable ingredients to reduce exposure to toxic and unnecessary additives.
Select dairy products without microbial enzymes or added probiotics, and choose supplements with minimal ingredients, avoiding fillers like magnesium stearate and titanium dioxide.
While it might be hard to find clean options when dining out, try to choose meals with fewer processed ingredients to minimize intake of harmful additives.
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