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Should You Avoid Food Additives?
Published on: July 2, 2024
Should You Avoid Food Additives?
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Dalia Gamal

Msc, Oral sciences, <a href="https://www.gla.ac.uk/" rel="nofollow">University of Glasgow</a>

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Sam Deanus

MSc Drug Discovery and Development, UCL

Most of our diets today contain food additives. As people are more aware of the health risks of certain additives, it's only natural to question their safety and necessity in our food. In this article, we’ll understand what additives are and whether all of them are truly harmful.

What are food additives?

Food additives are substances added to food for multiple purposes, such as:1,2

  • Improving food taste
  • Extending the shelf life of food
  • Keeping food safer by preventing bacteria growth

In the last 30  years, more additives have been used. Nowadays, almost 75% of the Western diet is made up of processed foods. It is believed that each person consumes between 3.6 and 4.5 kilograms of food additives per year, with some even consuming more.4

Additives can be natural or synthetic:

Natural additives:  Come from natural sources like plants, animals, or minerals. For example, red beets are used to create a natural red colour in foods.3 

Synthetic additives:  Are not extracted from natural sources, but are created artificially using chemical or enzymatic processes.2 For example, potassium sorbate (E202), a synthetic preservative, is used to prevent bacteria from growing in food and spoiling it.5

Types of food additives

Currently, there are over 2500 additives used globally, with some banned in certain countries.6 These additives can be classified according to their functions:2,3

  • Preservatives: Preservatives help food last longer by preventing spoilage, fermentation, and microbial activity. Examples include salt, sugar, and sodium benzoate.
  • Antioxidants: Antioxidants can be found in natural or artificial additives. They prevent food from spoiling by stopping oxidation. Natural sources include vitamin E from plants like soybeans or sunflower seeds.
  • Sweeteners: Sugar substitutes add sweetness without the extra calories. Common examples include stevia and artificial sweeteners like aspartame or saccharin, which are often used in diet products.
  • Colourants: These additives restore and enhance the colour of food. They can be from natural sources like turmeric, or synthetic ones, like Blue 1 or Green 3.
  • Emulsifiers, stabilisers, thickeners, and gelling agents: Additives in this category improve the texture and consistency of food products. For example, xanthan gum is a widely used natural thickener in gluten-free baking.
  • Glazing agents and flavour enhancers: Glazing agents such as beeswax give a glossy finish to food products, while flavour enhancers such as monosodium glutamate (MSG) improve taste and aroma. 

How is the safety of food additives assessed?

Although government bodies such as the U.S. Food and Drug Administration (FDA) and the European Food Safety Authority (EFSA) oversee food additive usage, some argue that these regulations may not fully address the risks associated with long-term use of certain additives.7

Why are food additives considered controversial?

Food additives are widely used, but many people worry about their long-term health effects:

  • Some additives have caused allergic reactions affecting the digestive, nervous, and respiratory systems, or the skin.8,9 Consuming additives in high quantities can also cause poisoning, hyperactivity, and DNA damage.10 
  • However, some argue that additives undergo strict regulation and are safe to consume.11 Moreover, additives also have  benefits  such as extending shelf life, improving nutrition, flavour, and texture, as well as preventing contamination and food-borne illnesses.1,2 
  • Considering these conflicting points of view, it's important to consider individual health conditions and dietary preferences when making decisions about consuming additives.

Which additives are potentially harmful?

Certain food additives have been linked to negative health effects and should be avoided or consumed in moderation. These include:

Trans Fats: They are often found in processed snacks, desserts, and microwave popcorn. Studies have shown that trans fat can be associated with heart disease and diabetes, due to their impact on cholesterol and insulin levels.12-15

Monosodium Glutamate (MSG):  MSG is commonly found in processed snacks, frozen foods, and canned soups. Research shows that it can sometimes cause symptoms such as headaches, muscle pain and sweating.16,17 It's often listed on labels as a "flavour enhancer" or a "natural flavour."

Sodium Nitrite: It is used in processed meats like bacon, hot dogs, and pepperoni to preserve and colour the meat. Studies have found that sodium nitrite is associated with an increased risk of type 1 diabetes and different types of cancers.18-21 

Guar Gum: It is mostly used in salad dressings, sauces, and ice creams as a thickening agent. Guar gum is beneficial in small amounts because of its fibre content.22,23  However, consuming too much can cause gastrointestinal issues such as obstruction and irritation.24,25 

Yeast Extract: It's added to savoury foods like cheese sauces and soy sauce to enhance flavour. Some people may experience headaches or sweating similar to MSG sensitivity.26 

Carrageenan: It is made from seaweed, and found in vegan and natural foods. Carrageenan can cause inflammation and digestive issues like stomach ulcers for some people.27,28

High-Fructose Corn Syrup (HFCS): It is found in processed foods like soft drinks, snacks, and desserts. HFCS has been associated with health problems like diabetes and obesity due to its high sugar content.29

Artificial additives: Artificial additives include sweeteners, food colouring, and flavourings. Studies have found they may potentially cause issues such as gut inflammation, cancer, and migraines.30-32 

Sodium Benzoate: It is used as a preservative in fizzy drinks, pickles, and salad dressings. 

sodium benzoate has been associated with increased hyperactivity in children,33 Attention Deficit Hyperactivity Disorder,34 (ADHD), and cancer, especially when combined with vitamin C or artificial sweeteners.35,36 

Xanthan Gum: It is often used as a thickening agent in gluten-free baking products. Xanthan is generally safe for use but, it may cause digestive issues, particularly in people allergic to dairy, wheat, corn, or soy.37,38

Tips and recommendations to safely use additives

  • Check food labels: Read product ingredient lists to avoid harmful additives. Aim to choose similar options with fewer additives.
  • Spot hidden additives: There are additives hidden in foods, like silicon dioxide in spices or polysorbate 80 in dairy products.
  • Reduce processed foods: Cut down on processed foods and opt for fresh, whole foods like fruits, vegetables, and unprocessed meats.
  • Cook from scratch: Prepare meals from scratch to control the ingredients and minimise additives.
  • Support local products: Buy produce from farmers' markets for fewer additives in canned or bottled goods.
  • Make simple swaps: Substitute processed items with healthier alternatives, such as air-popped popcorn or plain yoghurt with added toppings.
  • Avoid high-risk foods: Be cautious with foods prone to contamination, like seafood from polluted waters or antibiotic-treated meats.
  • Store properly: Handle and store food correctly to prevent spoilage and cross-contamination.
  • Filter water: Use a water filter to remove impurities and have clean drinking water.

Summary

Food additives are substances added to our food for different purposes, such as improving taste and extending shelf life. However, worries about their safety and necessity have increased. Despite safety assessments, many remain concerned about the potential health risks of additives. For example, trans fats and artificial sweeteners may contribute to heart problems and diabetes, while guar gum can be problematic, especially in large quantities. Most additives can be safe when used moderately, and if you're not allergic to them. Avoiding additives is a personal choice, though it can be challenging. You can, however, use them safely by checking labels, eating less processed foods, and cooking from scratch.

References

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Dalia Gamal

Msc, Oral sciences, University of Glasgow

Dalia has a background in dentistry, academic writing, and biomedical sciences. She holds a bachelor in dental surgery and an Msc in Oral Sciences. and has several years of experience working in both clinical and laboratory settings. Dalia is also passionate about research and writing about diseases and health-related topics.

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