Think about any item in your kitchen pantry. Flip over to the ingredients list. The odds are that you will find some type of food additive!
Food additives are typically added to enhance the flavor, appearance, or texture of a product or to extend its shelf life. Although generally tested for their safety, studies show that some of these substances have been associated with adverse health effects and should be avoided. In contrast, others are safe and can be consumed with minimal risk.
Even the healthiest eaters and most careful label-readers find it challenging to avoid food additives altogether. Many foods considered healthy choices, like paleo-friendly or gluten-free foods, also contain some additives.
This can create a lot of confusion. For example, if cow’s milk contains no additives, is it a better choice than almond milk, which often includes the additive carrageenan? Or is a dietary supplement with soy lecithin harming your health?
In this blog, we’ll look at some common food additives you can run into and consider the pros and cons of each.
Food Additives #1: Emulsifiers
Soy Lecithin
Soy lecithin is commonly found in dietary supplements, chocolate, ice cream, and some breads. Its purpose is to act as an emulsifier, helping ingredients that don’t typically blend, such as oil and water, to combine. Emulsifiers also reduce stickiness, control crystallization, and prevent separation.
Soy lecithin is extracted from raw soybeans, and many people avoid soy products. One reason for this is that soy is a common allergen, which is triggered by soy protein. However, the amount of soy lecithin in foods is typically minimal, and the amount of soy protein is even smaller, so people with soy allergies don’t usually experience adverse effects. Of course, any reaction will depend on the severity of your allergy, so always proceed with caution if you have a soy allergy, and discuss the use of soy lecithin with a healthcare practitioner.
Many people also choose to avoid soy products because they contain phytoestrogens, which can increase estrogen levels. Studies confirm that soy lecithin does contain high amounts of phytoestrogens, but, again, the amounts of soy lecithin used are minimal, so the possible impact is low.
Soy lecithin may have some health benefits, as studies have found that it can reduce cholesterol levels. It’s also a source of choline, a nutrient that supports brain, liver, and heart health.
People with extreme soy allergies may want to avoid this food additive, but for the rest of us, the amounts are so small that any risk is low. Anyone concerned about genetically modified soy may want to look for organic soy lecithin but keep in mind that the amount – and any risk – is low.
Carrageenan
Carrageenan is a food additive typically found in almond milk, coconut milk, meats, and yogurts. Carrageenan acts as an emulsifier and thickening agent. Some studies on animals found a connection between carrageenan intake and gastrointestinal issues, including cancerous colon lesions.
More studies need to be done regarding any impact on human health, mainly since the additive levels used in animal studies didn’t mirror typical human consumption. However, some in-vitro studies did find a link between certain kinds of intestinal inflammation and carrageenan consumption. These studies raised enough concern that the National Organic Standards Board has removed carrageenan from its list of approved ingredients.
Until more thorough research is completed, this is one additive to limit when possible. Fortunately, you can buy almond milk, coconut milk, and yogurt that don’t contain carrageenan. You can also make your own!
Food Additives #2: Flavor and Color Enhancers
Monosodium Glutamate
Monosodium glutamate, or MSG, is added to enhance the flavor of many processed foods, canned soups, and frozen meals. It is commonly found in fast food and prepared meals at restaurants. MSG has been a subject of controversy for many years—from its effects on brain health to weight gain and metabolic syndrome—studies have shown it to have some negative effects on those who are sensitive to the additive. It has also been linked to headaches and sweating when consumed in large amounts.
Although research is ongoing on the definitive effects of MSG on the body, if you experience any of the adverse side effects mentioned, it’s best to avoid MSG whenever possible.
Artificial Food Coloring
These food additives brighten the appearance of everything from candy to condiments. In recent years, there have been concerns about the negative effects of food coloring, specifically Blue 1, Red 40, Yellow 5, and Yellow 6. These dyes have been associated with allergic reactions and hyperactivity in children. In recent studies, Red 3 has been associated with an increased risk of thyroid tumors in mice.
More studies show that food dyes may have negative effects on health, so it’s best to avoid them as much as possible.
Artificial sweeteners
Common artificial sweeteners include aspartame, sucralose, saccharin, and acesulfame potassium. These sweeteners are used as flavor enhancers in many diet or low-calorie foods and have little to no caloric content.
While this might sound great in theory and may benefit those who need to monitor blood sugar levels, artificial sweeteners have been linked in animal studies to cause weight gain, brain tumors, bladder cancer, and many other health hazards. Those who are sensitive to artificial sweeteners typically experience headaches.
Although everyone has unique individual needs, avoiding these food additives in favor of natural sweeteners such as raw honey, maple syrup, or coconut sugar may be a better option.
Food Additives #3: Gums and Thickening Agents
Xanthan Gum
Xanthan gum is commonly found in gluten-free baked goods. Xanthan gum acts as a thickener, stabilizer, or emulsifying agent.
Xanthan gum is produced when the Xanthomonas campestris bacterium ferments on a sugar, which creates a substance that can be dried and ground into a powder. Studies on humans have found that more significant amounts (more than a typical diet) of xanthan gum have a noted laxative effect and can produce gas and other digestive activity. Other studies show a possible link between lower blood sugar levels and xanthan consumption, possibly because it slows sugar absorption.
People with sensitive digestive systems may want to limit their consumption of xanthan gum. Anyone with severe corn, soy, wheat, or dairy allergies should confirm that the product they use is free of allergens, as those elements can be used in the fermentation process. Overall, however, this additive is largely safe for adults.
Guar Gum
As a thickening agent, Guar gum is added to many processed foods, including salad dressings, sauces, some baked goods, and soups.
Guar gum is a soluble fiber that can increase the number of gut bacteria, positively affecting constipation and irritable bowel syndrome. However, it can also lead to some digestive upset for people with sensitive systems. Guar gum can also lower blood sugar and cholesterol levels; some studies show a potentially positive effect on weight loss.
Anyone with digestive issues should monitor the effect guar gum has on their symptoms since some people report an improvement after removing it from their diet. For most people, however, it’s a safe additive to consume.
Locust Bean Gum
Locust bean gum is a thickening agent added to many foods,, including dairy products such as ice cream, yogurt, and cheese. Despite its name, this additive is actually derived from the carob tree. Studies haven’t found much risk associated with locust bean gum consumption, and some evidence shows a positive effect on cholesterol levels.
As with guar gum, people with digestive issues might want to monitor their symptoms since some people report increased gas and sensitivity, but this additive is considered safe.
The Takeaway on Food Additives
Of course, avoiding food additives altogether is ideal, but it may not always be realistic for everyone to prepare all food from scratch. The overall quality of your diet is far more important than how well you avoid these additives. Eating fewer packages and processed foods, more whole foods, and cooking as much as possible is always recommended.
Try batch cooking and freezing meals so you always have options on hand. Plan out your meals so you head to the store with a list and spend a bit of time reading multiple labels of various products before purchasing.
Remember, your health and longevity are an investment! If you’d like to learn more about the foundations of a healthy diet and what to include and what to avoid, you may want to consider my one-on-one program. My team and I can support you in creating a health plan tailored to you and your individual needs!
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