11 Common Food Additives You Should Keep Out Of Your Diet
Almost every food that we buy from a supermarket or grocery store or even a restaurant is packed with preservatives, artificial colors and flavors, and many other additives.
While it is a necessity to buy these food for the sake of convenience, choosing the wrong products with the wrong type of additives can cost you your health. These are the top 11 food additives that need to stay away from your diet. Even though some of them are approved as safe for consumption they still pose a great health risk.
1. Monosodium Glutamate (MSG)
MSG or monosodium glutamate is the salt of the amino acid glutamic acid. It also goes by many other names such as maltodextrin, sodium caseinate, autolyzed yeast, autolyzed vegetable protein, hydrolyzed vegetable protein, yeast extract, and even citric acid.
MSG itself has little to no flavour, but is widely used to enhance the flavour of other foods. How that happens is still unknown. MSG looks like sugar or salt crystals and is a form of the naturally occurring chemical glutamate. MSG is also an excitotoxin which means that it over excites cells to the point of damage or even death. MSG is also a chemo inducer of obesity, type II diabetes and metabolic syndrome.
MSG is not only used in chips, frozen foods, salty and canned snacks but is also added in dishes prepared in restaurants and fast food chains, especially the Chinese ones and in salad dressings.
MSG has been a subject of controversy since 1969 when a study done on mice found out that it affects the brain and impairs growth and development (1 ). However, later it was found that it is likely to have little effect on human brain (2 ).
But don’t be relieved, studies have also shown that regular consumption of MSG may result in depression, disorientation, eye damage, fatigue, headaches, and obesity. MSG consumption is also associated with weight gain as it interferes with the functioning of brain and the satiety hormone leptin which makes you realise that you are full and should stop eating(3 , 4 , 5 ).
Some people are even said to be MSG sensitive or allergic. Ever heard of the “Chinese Restaurant Syndrome” where people after eating at a Chinese restaurant with MSG mixed food experienced symptoms like headaches, sweating and numbness.
Only a few items will mention outright that they contain MSG, chances are they will mention MSG containing additives such as hydrolysed vegetable protein, autolysed yeast, etc on them.
2. E171 (titanium dioxide nanoparticles)
E171 is a common additive which is used in more than 900 food items such as chewing gum and mayonnaise. E171 is consumed in high amount everyday by people and although it is approved for use in food, there is not sufficient evidence pointing towards its safety.
A recent study published in the journal Frontiers in Nutrition, investigated the health impact of this additive. Titanium dioxide nanoparticles are used in high quantities in foods and some medicines as whitening agent. The study done on mice concluded that food containing E171 can cause serious damage to your gut health. The trillions of bacteria that inhabit our gut to promote good digestion are affected by this additive and it could result in diseases such as inflammatory bowel diseases and colorectal cancer.
The consumption of titanium dioxide did not change the composition of gut microbiota or the gut bacteria, but instead it affected the bacteria activity and promoted their growth in a form of an undesired biofilm. Biofilms are bacteria that stick together and the formation of biofilm has been linked to diseases such as colorectal cancer.
Nanoparticles have also shown to increase the risk of dementia, autoimmune diseases, cancer metastasis, eczema, asthma, and autism.
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3. Sodium Nitrate/Nitrite
Sodium nitrate/nitrite is commonly used in processed meats to act as a preservative and prevent bacterial growth. It also adds a reddish-pink color and a salty flavor to the meat. It is used in bacon, ham, hot dogs, lunch meats, corned beef, smoked fish and other processed meats. This additives increases the shelf life of these meats.
Although this ingredient sounds harmless but in reality it becomes highly carcinogenic after entering the body or when exposed to high heat. In the presence of amino acids the nitrites turn into cancer causing nitrosamine.
Nitrosamine compounds can enter the bloodstream and can lead to the formation of cancer cells associated with oral, stomach, brain, oesophageal and bladder cancers (6). This compound is one of the worst additive. Still wondering why this has not been banned? Well the USDA did try to ban it in the 1970's but was vetoed by food manufacturers who complained they had no alternative for preserving packaged meat products.
The reaction forming nitrosamine can be hindered by the addition of ascorbic acid, erythorbic acid, or alpha-tocopherol. Still, it’s best to limit your intake of processed meats to a minimum.
4. High Fructose Corn Syrup
This is one additive which you must have heard of even before. High-fructose corn syrup is a highly refined artificial sweetener made from corn and is one of the major source of excessive calorie intake via processed food. It is chemically similar to sucrose or the common sugar obtained from sugarcane but is much cheaper. It’s frequently found in soda, juice, candy, breakfast cereals and snack foods.
Fructose is nothing harmful if taken in low quantities after all it is the same type of sugar found in fruits. However, the problem gets serious when you take it in excess and most processed foods have loads of it. The high-fructose corn syrups contains 55-58% fructose and 42-45% glucose. Sucrose (cane sugar) is a double sugar made of fructose and glucose. So, biochemically there is not much difference.
But due to its highly processed nature and consumption in large amounts it has been linked to weight gain and diabetes. Test-tube and animal studies have found that fructose can cause inflammation in the cells (7 , 8 ) paving the path to many chronic conditions, including heart disease, cancer and diabetes (9). It is also associated to increasing LDL cholesterol levels. Some studies have even shown it inhibits leptin—the satiety hormone.
Additionally, corn syrup has absolutely no nutritional value it contributes only empty calories and added sugar to foods. Whether fructose is more harmful than sucrose or not is still not clear but too much sugar of any type is harmful. So, to be on the safer side avoid products with high fructose corn syrup and instead, go for unprocessed foods without added sugar.
Also Read: 12 Ways To Make Your Coffee Healthier
5. Trans Fat
Trans fats are formed by adding hydrogen to vegetable oils. It is a type of hydrogenated unsaturated fat which increases the shelf life and improves the consistency and texture of products. It is found in deep-fried and many processed foods like baked goods, margarine, chips, crackers, microwave popcorn, biscuits, and fast foods.
This is again one of the worst additive to have in your food. It is associated to a number of health risks and the FDA has even recently decided to revoke its GRAS (generally recognised as safe) status (10).
A high intake of trans fats has been linked to increased risk of heart disease (11), a 40% higher risk of developing type 2 diabetes (12), increased LDL cholesterol levels, decreased HDL cholesterol levels, and other health issues. The Danish market has even banned trans fat products containing more than 2% of it. A better replacement to margarine and vegetable oils will be to use coconut oil and ghee which are a much healthier source of fat.
Product labels now list the amount of trans fat in a serving. But many deep-fried foods and baked goods served in restaurants without any nutritional chart along with them are still a source of high trans fat.
6. Artificial Sweeteners
Artificial sweeteners are used widely in many diet foods and beverages, they claim to give the same taste as normal sugar but are low-calorie. Common types of artificial sweeteners include aspartame, sucralose, saccharin and acesulfame potassium. Artificial sweeteners can be found in baked goods, chewing gum, gelatin desserts, soft drinks, energy drinks, and almost everything.
Aspartame, (E951) is popularly known as Nutrasweet and Equal and is found in foods labeled "diet" or "sugar-free". It is a near zero calorie sweetener obtained by combining methanol and amino acids. Aspartame is 180 times sweeter than sugar. Acesulfame potassium on the other hand is 200 times sweeter than sugar.
Aspartame is believed to be carcinogenic and a neurotoxin. It is known to affect your brain and short-term memory. This sweetener can cause a number of ailments including brain tumor, diseases like lymphoma, diabetes, multiple sclerosis, parkinson's, alzheimer's, fibromyalgia, and chronic fatigue, emotional disorders like depression and anxiety attacks, dizziness, headaches, nausea, mental confusion, migraines and seizures. Acesulfame-K, on the other hand, has been linked to kidney tumors.
Although there is still controversy regarding whether or not aspartame is harmful as it has resulted in weight loss and fat loss but has been linked to cancer also. Some people even experience headaches and dizziness just after taking it. The best solution would be to consume it only in moderation.
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7. Sodium Benzoate and Benzoic Acid
Sodium benzoate is a preservative often added to carbonated drinks, fruit juice and acidic foods like salad dressings and pickles to prevent growth of any microbes in the acidic food. It’s a naturally occurring compound and is generally dangerous for people with allergies. However, if sodium benzoate is used in beverages containing ascorbic acid or Vitamin C, it forms benzene that causes leukemia and other cancers. Sodium benzoate may also react with artificial food colors and increase hyperactivity in some children (13).
One study showed that a higher intake of beverages containing sodium benzoate was associated with more symptoms of ADHD in 475 college students (14).
To avoid any harmful effects stay away from foods containing benzoic acid, benzene or benzoate, especially if they are combined with a source of vitamin C such as citric acid or ascorbic acid.
8. Artificial Colors
Artificial food coloring makes your food look bright and appealing, however artificial colors have been linked to many health concerns. They are found in almost everything from candies to condiments, soda, fruit juices and even salad dressings.
There are certain specific food dyes from which you need to steer clear from.
1. Blue #1 and Blue #2 (E133)
This dye has been banned in Norway, Finland, and France. It has been associated to cancer and chromosomal damage. Found in most conventionally-produced blue, purple, and green foods such as beverages, cereals, candy, and icing.
2. Red dye # 3 (also Red #40 – a more current dye) (E124)
This dye was banned in 1990. It has been proven to cause thyroid cancer and chromosomal damage in animals.
3. Yellow #6 (E110) and Yellow #5 Tartrazine (E102)
Banned in Norway and Sweden. Linked to increasing the risk of kidney and adrenal gland tumors in animals and causing chromosomal damage.
Artificial food coloring has been linked to hyperactivity in children. Concerns have also been raised about the potential cancer-causing effects of certain food dyes. The dye Yellow No. 5 worsens asthma symptoms.
To identify the dye used in the product you are buying just have a look at the ingredient list.
Blue No. 1 (brilliant blue FCF)
Blue No. 2 (indigotine)
Red No. 40 (allura red AC)
Red No. 3 (erythrosine)
Yellow No. 5 (tartrazine)
Yellow No. 6 (sunset yellow)
Also Read: Counting Calories? Stop Being Stupid !
9. BHA and BHT
Butylated hydroxyanisole (BHA) and butylated hydroxytoluene (BHT) are petroleum derived antioxidants and preservatives used to keep fats and oils from changing color, flavor, or becoming rancid. They are found in cereals, chewing gum, potato chips, and vegetable oils.
BHA and BHT affect the neurological system and are carcinogenic. These additives also impact sleep and appetite, and have been associated with liver and kidney damage, hair loss, behavioural problems, and cancer.
But don’t worry you can easily avoid BHA and BHT as many reputed brands use safer chemicals such as vitamin E.
10. Guar Gum
Guar gum or guaran is made from guar beans and is a long-chain carbohydrate used to thicken and bind foods. It’s widely used in the food industry as an additive and has been recognised as safe for use by FDA.
Many products use guar gum such as ice creams, salad dressings, sauces, yogurt, gluten-free baked goods, kefir, breakfast cereals, vegetable juices, pudding, cheese and soups.
Guar gum is high in fiber but low in calorie and has been associated with many health benefits. For example it reduces bloating and constipation, increases feelings of fullness, lowers levels of blood sugar and cholesterol.
However, consumption in high amounts may have harmful effects because it can swell upto 10 to 20 times its size, causing issues like obstruction of oesophagus or small intestine (15). Some people might also be sensitive to it especially those allergic to soy may experience bloating and cramps.
11. Xanthan Gum
Xanthan gum is a common additive that’s used to thicken and stabilise foods. It is declared safe by FDA but can cause severe problem for few people. It’s used in gluten-free products and in foods such as salad dressings, soups, syrups and sauces to improve the texture.
Although xanthan gum has several health benefits including lower blood sugar and cholesterol levels, still consuming it in large amounts can cause digestive problems, such as gas and bloating (54).
So now since you know what the different harmful additives are, start reading the ingredient list of every product you buy and avoid the products which contain these additives.
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