Food Additives to Definitely Avoid

We "are what we eat" - but how well do we know our foods? Food producers globally are incentivized by profits, shelf stability, appearance, and other factors that lead them to include all sorts of additives into the foods we consume daily. Many of the additives have been associated with decreasing one's overall well-being. Here are some of the most common harmful ingredients to watch out for:

1. Artificial Coloring

Artificial coloring is an additive used to alter or amplify the appearance of color in food. Artificial food dyes date back to 1856 when it was first made from coal tar. Now they are made from petroleum.[4,7] You can find artificial coloring in the majority of foods we see in grocery stores including sports drinks and soda, packaged foods, cereal, candy, and frozen dairy desserts to name a few.[4] These dyes have no nutritional benefits. The striking colors in dyed foods are often most appealing to children (and, let’s be real, adults too). Their risk level is controversial, because the amounts of dyes used are not disclosed, and studies have been limited.

Out of the hundreds of food dyes that have been created, only 9 artificial dyes are approved for use in the US today.[4] Most artificial dyes have been deemed toxic through studies on laboratory animals, or insufficient testing.[7] Of the 7 widely used US-approved dyes: 5 have animal studies that provide evidence of either hypersensitivity (triggering an exaggerated immune response), genotoxicity (damage to DNA), or carcinogenicity (cancer-inducing).[7] Some dyes may contain cancer-causing contaminants and there are specific dyes that pose as an allergen for some people.[1,4] Other studies have observed a possible link between artificial food dye and hyperactivity in children.[7] Despite these health effects, artificial coloring is added to enhance the appearance of food products. While this may catch the eyes of consumers, this only benefits the sellers and not our health.

2. High-Fructose Corn Syrup (HFCS):

High fructose corn syrup is a liquid sweetener mainly added to processed foods and beverages such as soda, candy, and snack foods.[1] The sweetener is made from corn starch that is broken down to become corn syrup and contains a high volume of fructose, a type of simple sugar, that holds empty calories and, in this refined form, has no nutritional value.[1] This source is conveniently cheaper and carries a sweeter taste than sucrose, and table sugar.

This additive has been shown to be associated with obesity, diabetes, and inflammation in studies of both humans and animals.[3,13] High-fructose corn syrup is difficult for the digestive system to process so HFCS strictly depends on the liver cells to process, which in turn triggers triglyceride and cholesterol production.[3] Consumed in high amounts, HFCS gets absorbed quickly into the body and increases fat in the liver. In 2009, a group of researchers studied individuals ingesting beverages sweetened with either glucose or fructose, over the course of 10 weeks. The data suggested a decrease in insulin sensitivity (a precursor to Diabetes) and an increase in visceral body fat (the kind associated with wider waists), and increased blood sugar levels for individuals that consumed fructose relative to individuals that consumed glucose.[13] Instead of high-fructose corn syrup, opt for fruit that contains naturally occurring fructose and lots of nutrients.

3. Brominated Vegetable Oil (BVO)

Brominated vegetable oil is a vegetable oil bonded with bromine; an element with properties intermediate between chlorine and iodine.[5] It is occasionally added to sodas and other beverages and is used as a stabilizer for fruit flavoring. The bromine combines with sweetened water to keep the citrus flavoring from separating which is why it is especially found in drinks with citrus flavoring.[5,10]

Although BVO is recognized as safe by the FDA, bromine, as an ingredient itself has presented several safety concerns for the reason that bromine can build up in the body and can do neurological harm.[20] Other health concerns include irritating the skin and mucous membranes, causing headaches, memory loss, and impaired coordination.[20] In 2022, data from an animal study suggested exposure to BVO increases tissue levels of bromine resulting in negative health effects to the thyroid.[5] BVO is banned in Europe and Japan, but is allowed in the US.[9,20] The FDA permits a concentration of up to 15 parts per million.[10] We know sodas and citrus beverages are tempting, but it’s worth checking their ingredient lists and avoiding BVO to prevent adverse long term health effects.

Food Additives to Weigh the Risks of:

4. Carrageenan:

Carrageenan (pronounced “care-uh-ghee-nun”) is a natural ingredient extracted from certain types of red seaweed and is used to thicken, emulsify, and stabilize as a preservative for both foods and beverages.[11,19] This food additive has no nutritional value. You’ll find it in many foods, including dairy, plant-based beverages, and processed meat products.[19] Some products include almond milk, ice cream, vegan cheeses, and deli meats.

In 2016, concern over products with carrageenan caused the National Organic Standards Board to vote to remove carrageenan from their approved list and no longer be labeled as “USDA organic”.[11,19] Most of the studies on carrageenan have been tested on animals and their cells; not humans, hence the jury is still out on its impact on human health.[15] Existing animal studies have shown that the food additive may cause digestive issues such as inflammation, bloating, irritable bowel disease, and colon cancer.[1,11,19] If the evidence from studies supports that carrageenan is unsafe for animals, we think it's fair to speculate that carrageenan is unsafe for humans, too. These adverse effects can be mitigated by reducing carrageenan intake (that is, less than daily) so that inflammation is not persistent.

5. Xanthan Gum:

Similar to carrageenan, xanthan gum is a thickener, emulsifier, and stabilizer for food products, and offers no nutritional value.[1,12,15] It is made by fermenting a carbohydrate source such as corn sugar, wheat, or soy with a type of bacteria called Xanthomonas campestris.[12] The resulting additive can be found in salad dressings, sauces, and other liquid-based foods to prevent separation.[1] It is also common in gluten-free foods to give the product more texture.[1,12] This ingredient is not only found in food but also in various household products including insecticides, paints, toiletries, and adhesives in wallpaper.[15]

Xanthan Gum has been found to potentially lower blood sugar because of its ability to slow digestion.[12] This may be because your body is unable to digest this additive since it is a soluble fiber, one of two forms of dietary fiber, that absorbs water and turns into a gel-like substance in your digestive system.[12] While dietary fibers are generally good, too much may cause some individuals to develop an upset stomach or may act as a laxative.[12] While this additive does not have serious health concerns - if you’ve been feeling bloating, gassiness, or similar digestive issues lately, it may be better to reduce or avoid consuming Xanthan Gum and see if it helps.

6. Sodium Nitrate & Sodium Nitrite

Sodium Nitrate, Nitrite and other derivatives are common preservatives used in cured meats and poultry.[17] They are helpful in removing moisture which prevents the cultivation of dangerous bacteria.[17] Although Sodium is a naturally occurring element important for bodily functions, the nitrate and nitrite portions of this compound are much more infamous.

The concern about nitrates and nitrites arose when WHO announced that processed meats might contain the carcinogen Nitrosamine.[18] This compound was determined to be a product of the consumption of Nitrates and Nitrites due to containing many of the same elements. One research study has even suggested that excessive nitrate consumption may be a proxy for colorectal cancer.[6] Despite these assumptions, there have not been any direct studies that indicate that nitrates and nitrites are the direct cause of some forms of cancer. The aforementioned study was able to hypothesize that nitrates may cause health deficits due to their increased concentration in red meats.[17] Therefore, there may be other variables to consider in measuring nitrates and nitrites effect as a carcinogen. Despite this, it is safe to assume that avoidance of consuming too much nitrates and nitrites is a good course of action. Overall, meat or other foods with sodium nitrate/nitrite should be eaten in moderation in order to avoid potential harmful effects.

Key Takeaways

If you’ve recently been feeling off, bloated, or otherwise less than 100%, we suggest scrutinizing food nutrition labels for these additives to avoid them. If it is an ingredient you cannot pronounce, or would not stock in your pantry, it may be better to be safe than sorry to avoid; even more so when that ingredient is most closely associated with processed and packaged foods. Whole, natural foods consistently carry more nutrients and are naturally free of additives.

7. Bonus: An Ingredient that you won't see anymore in the US - Trans Fats:

Trans fat, or trans-fatty acid, is a form of unsaturated fat with two types: naturally occurring and artificial.[8,15] Natural trans-fat comes from food products such as dairy and meat products of ruminant animals (think cows, goats, and sheep).[8,15] The other type is synthesized in a process called hydrogenation which adds hydrogen to vegetable oil and allows the liquid to transform into a solid fat at room temperature.[8] This process prolongs the shelf life and improves the consistency & mouthfeel of food products.

Natural trans fat is said to be safe in moderation, however, artificial trans fat has been found to be linked to potential health issues. The U.S. Food and Drug Administration (FDA) states that consuming trans fat increases LDL (bad) cholesterol in the blood raising the risk of heart disease.[8] Further, heart disease risk is not the only health issue associated with artificial trans fat. Human and animal studies determined more health risks associated with artificial trans fat including which involve insulin resistance, type 2 diabetes, increased inflammation, and even cancer.[8] In a rare win, it only took the FDA 119 years to ban Tran Fats - which were first introduced to foods in 1901, with strong evidence about the danger of artificial trans fat emerging in the 1980s and trans fat phased out in 2020. The FDA no longer recognizes industrial trans fat or artificial trans fat as safe and it has been banned in all processed foods.[8,15] It is fortunate that trans fat is banned from processed foods, making it easier for individuals to avoid overall. However, processed food manufacturers don’t always have your health as their priority, and we can’t blindly trust the FDA to protect us (as was the case with trans fat for generations), so it is best to be educated and take charge of your foods.

References

1. Ajmera, R. (2018, April 23). 12 common food additives - should you avoid them? Healthline. Retrieved April 20, 2023, from https://www.healthline.com/nutrition/common-food-additives#TOC_TITLE_HDR_3
2. Arnold, L. E., Lofthouse, N., & Hurt, E. (2012, August 3). Artificial food colors and attention-deficit/hyperactivity symptoms: Conclusions to dye for. Neurotherapeutics: the journal of the American Society for Experimental NeuroTherapeutics. Retrieved April 21, 2023, from https://pubmed.ncbi.nlm.nih.gov/22864801/
3. Avoid the hidden dangers of high fructose corn syrup. Cleveland Clinic. (2023, March 15). Retrieved April 22, 2023, from https://health.clevelandclinic.org/avoid-the-hidden-dangers-of-high-fructose-corn-syrup-video/
4. Bell, B. (2017, January 7). Food dyes: Harmless or harmful? Healthline. Retrieved April 21, 2023, from https://www.healthline.com/nutrition/food-dyes
5. Center for Food Safety and Applied Nutrition. (2022, May 17). Brominated vegetable oil (BVO). U.S. Food and Drug Administration. Retrieved May 3, 2023, from https://www.fda.gov/food/food-additives-petitions/brominated-vegetable-oil-bvo
6. Crowe, W., Elliott, C. T., & Green, B. D. (2019, November 5). A review of the in vivo evidence investigating the role of nitrite exposure from processed meat consumption in the development of colorectal cancer. Nutrients. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6893523/
7. FDA. (2018, May 18). Trans fat. U.S. Food and Drug Administration. Retrieved April 21, 2023, from https://www.fda.gov/food/food-additives-petitions/trans-fat
8. Kobylewski, S., & Jacobson, M. F. (2012, September 18). Toxicology of food dyes. International Journal of Occupational and environmental health. Retrieved April 21, 2023, from https://pubmed.ncbi.nlm.nih.gov/23026007/
9. Leech, J. (2023, April 10). What are trans fats, and are they bad for you? Healthline. Retrieved April 21, 2023, from https://www.healthline.com/nutrition/why-trans-fats-are-bad
10. Persellin, K., & Benesh, M. (2021, January 1). Watch for this harmful chemical in your soda. Environmental Working Group. Retrieved May 2, 2023, from https://www.ewg.org/news-insights/news/2021/01/watch-harmful-chemical-your-soda
11. Pointer, K. (2017, October 12). Carrageenan: Safety, side effects, and more. Healthline. Retrieved April 20, 2023, from https://www.healthline.com/health/food-nutrition/carrageenan#-What-is-carrageenan
12. Pullen, C. (2023, February 3). Xanthan gum - is this food additive healthy or harmful? Healthline. Retrieved April 20, 2023, from https://www.healthline.com/nutrition/xanthan-gum#TOC_TITLE_HDR
13. Stanhope, K. L., Schwarz, J. M., Keim, N. L., Griffen, S. C., Bremer, A. A., Havel, P. J., Berglund, L., Hellerstein, M. K., Beysen, C., Nakano, T., Nakajima, K., Otokozawa, S., Ai, M., Scheafer, E. J., Chiu, S., Krauss, R. M., Seibert, A., McGahan, J. P., Zhang, W., Graham, J. L. (2009, April 20). Consuming fructose-sweetened, not glucose-sweetened, beverages increases visceral adiposity and lipids and decreases insulin sensitivity in overweight/obese humans. The Journal of clinical investigation. Retrieved April 21, 2023, from https://pubmed.ncbi.nlm.nih.gov/19381015/
14. Tobacman, J. K. (2001, October). Review of harmful gastrointestinal effects of carrageenan in animal experiments. Environmental health perspectives. Retrieved April 20, 2023, from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1242073/
15. The top 11 ingredients to avoid on food nutrition labels. Real Food Bar. (2021, September 13). Retrieved April 20, 2023, from https://realfoodbar.com/blog/ingredients-to-avoid-on-food-nutrition-labels
16. Trans fats. www.heart.org. (2022, July 20). Retrieved April 21, 2023, from https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/trans-fat
17. Viteritti, E. (2019, May 8). Sodium nitrate vs. sodium nitrite. Ingredi. Retrieved May 2, 2023, from https://ingredi.com/blog/sodium-nitrate-vs-sodium-nitrite-/
18. WebMD. Sodium nitrate: What you should know. WebMD. Retrieved May 2, 2023, from https://www.webmd.com/diet/is-sodium-nitrate-safe
19. What's the controversy over carrageenan? Cornucopia Institute. (2023, January 4). Retrieved April 20, 2023, from https://www.cornucopia.org/carrageenan/
20. Zeratsky, K. (2021, April 7). What is BVO and why is it in my soda? Mayo Clinic. Retrieved May 2, 2023, from https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/expert-answers/bvo/faq-20058236