Nutrition 12 Common Food Additives —facts for one to decide its usage
Take a look at the ingredients label of just about any food in your
kitchen pantry and there’s a good chance you’ll spot a food additive. They are used to enhance the flavor, appearance or texture of a product, or to extend its shelf life. Some
of these substances have been associated with adverse health effects
and should be avoided, while others are safe and can be consumed with
minimal risk. Here are 12 of the most common food additives, plus recommendations for which ones to keep out of your diet.
Monosodium glutamate, or MSG, is a common food additive used to intensify and enhance the flavor of savory dishes. It’s
found in a variety of processed foods like frozen dinners, salty snacks
and canned soups. It’s also often added to foods at restaurants and
fast food places. MSG has been a subject of heated controversy since a 1969 study of mice found that large amounts caused harmful neurological effects and impaired growth and development . However,
this additive is likely to have little to no effect on human brain
health as it’s unable to cross the blood-brain barrier . MSG
consumption has also been associated with weight gain and metabolic
syndrome in some observational studies, although other research has
found no association . That
being said, some people do have a sensitivity to MSG and may experience
symptoms like headaches, sweating and numbness after eating a large
amount. In one study, 61 people who reported being MSG-sensitive were given either 5 grams of MSG or a placebo. Interestingly,
36% experienced an adverse reaction to MSG while only 25% reported a
reaction to the placebo, so MSG sensitivity may be a legitimate concern
for some people . If you experience any negative side effects after consuming MSG, it’s best to keep it out of your diet. Otherwise, if you’re able to tolerate MSG, it can be safely consumed in moderation without the risk of adverse side effects.
Artificial food coloring is used to brighten and improve the appearance of everything from candies to condiments. Regardless,
food dyes are found primarily in processed foods, which should be
limited in a healthy diet. Always opt for whole foods, which are higher
in important nutrients and naturally free of artificial food coloring. Artificial food coloring may promote hyperactivity in sensitive
children and can cause allergic reactions. Red 3 has also been shown to
increase the risk of thyroid tumors in animal studies.
Frequently
found in processed meats, sodium nitrite acts as a preservative to
prevent the growth of bacteria while also adding a salty flavor and
reddish-pink color. When exposed to high heat and in the presence
of amino acids, nitrites can turn into nitrosamine, a compound that can
have many negative effects on health. One review showed that a higher intake of nitrites and nitrosamine was associated with a higher risk of stomach cancer . Many
other studies have found a similar association, reporting that a higher
intake of processed meats may be linked to a higher risk of colorectal,
breast and bladder cancer . Sodium nitrite is a common ingredient in processed meats that can be
converted into a harmful compound called nitrosamine. A higher intake of
nitrites and processed meats may be linked to a higher risk of several
types of cancer.
Guar
gum is a long-chain carbohydrate used to thicken and bind foods. It’s
widely used in the food industry and can be found in ice cream, salad
dressings, sauces and soups. Guar gum is high in fiber and has been associated with a multitude of health
benefits. For example, one study showed that it reduced symptoms of
irritable bowel syndrome such as bloating and constipation . A
review of three studies also found that people who took guar gum along
with a meal had increased feelings of fullness and ate fewer calories
from snacking throughout the day . Other research suggests that guar gum may also help lower levels of blood sugar and cholesterol. However, high amounts of guar gum may have adverse effects on health. This
is because it can swell 10 to 20 times its size, potentially causing
issues like obstruction of the esophagus or small intestine . Guar gum may also cause mild symptoms like gas, bloating or cramps in some people . Nevertheless, guar gum is generally considered safe in moderation.
High-fructose
corn syrup is a sweetener made from corn. It’s frequently found in
soda, juice, candy, breakfast cereals and snack foods. It’s rich in a type of simple sugar called fructose, which can cause serious health issues when consumed in high amounts. In particular,high fructose corn syrup has been linked to weight gain and diabetes. Test-tube and animal studies have also found that fructose can trigger inflammation in the cell. Inflammation is believed to play a central role in many chronic conditions, including heart disease, cancer and diabetes . Additionally,
high-fructose corn syrup contributes empty calories and added sugar to
foods without any of the important vitamins and minerals that your body
needs. It’s best to skip sugary snacks and foods that contain high-fructose corn syrup. Instead, go for whole, unprocessed foods without added sugar, and sweeten them up with Stevia, or fresh fruit.
Artificial sweeteners are used in many diet foods and beverages to enhance sweetness while reducing calorie content. Common types of artificial sweeteners include aspartame, sucralose, saccharin and acesulfame potassium. Studies show that artificial sweeteners can aid in weight loss and help manage blood sugar levels. One
study found that people who consumed a supplement containing artificial
sweeteners for 10 weeks had a lower intake of calories and gained less
body fat and weight than those consuming regular sugar . Another
study showed that consuming sucralose for three months had no effect on
blood sugar control in 128 people with diabetes . Note
that certain types of artificial sweeteners like aspartame may cause
headaches in some people, and studies show that certain individuals may
be more sensitive to its effects. Still, artificial sweeteners are generally considered safe for most people when consumed in moderation. However,
if you experience any negative side effects after using artificial
sweeteners, check ingredients labels carefully and limit your intake.
Derived from red seaweed, carrageenan acts as a thickener, emulsifier and preservative in many different food products. Common
sources of carrageenan include almond milk, cottage cheese, ice cream,
coffee creamers and dairy-free products like vegan cheese. For decades, there have been concerns about the safety of this common food additive and its potential effects on health. Test-tube and
animal studies have found that carrageenan may cause high blood sugar
and could cause intestinal ulcers and growths. One study also found that
carrageenan contributed to an earlier relapse of ulcerative colitis.
Sodium
benzoate is a preservative often added to carbonated drinks and acidic
foods like salad dressings, pickles, fruit juices and condiments. It
has been generally recognized as safe by the FDA, but several studies
have uncovered potential side effects that should be considered . For
example, one study found that combining sodium benzoate with artificial
food coloring increased hyperactivity in 3-year-old children. Another
study showed that a higher intake of beverages containing sodium
benzoate was associated with more symptoms of ADHD in 475 college
students . When
combined with vitamin C, sodium benzoate can also be converted into a
benzene, a compound that may be associated with cancer development.
Trans Fats are a type of unsaturated fat that have undergone hydrogenation, which
increases shelf life and improves the consistency of products. It can be found in many types of processed foods like baked goods, margarine, microwave popcorn and biscuits. A
number of potential health risks have been associated with trans fat
intake, and the FDA even recently decided to revoke their GRAS
(generally recognized as safe) status . In particular, multiple studies have linked a higher intake of trans fats to a higher risk of heart disease. One
study found that eating foods high in trans fats increased several
markers of inflammation, which is one of the major risk factors for
heart disease and diabetes . You
can also make a few simple switches in your diet, like using butter
instead of margarine and swapping out vegetable oils for olive oil or coconut oil instead.
Xanthan
gum is a common additive that’s used to thicken and stabilize many
types of food such as salad dressings, soups, syrups and sauces. It’s also sometimes used in gluten-free recipes to help improve the texture of foods. Xanthan gum has been associated with several health benefits. One
study found that consuming rice with added xanthan gum resulted in
lower levels of blood sugar than consuming rice without it . Another
study also found that eating xanthan gum for six weeks reduced levels
of blood sugar and cholesterol, plus increased feelings of fullness . However, recent research on the potential benefits of xanthan gum is still limited. Furthermore,
consuming large amounts of xanthan gum may also be linked to digestive
problems, such as increased stool output, gas and soft stools . For most people, though, xanthan gum is generally safe and well tolerated.
Artificial flavors are chemicals designed to mimic the taste of other ingredients. They can be used to imitate a variety of different flavors, from popcorn and caramel to fruit and beyond. Animal studies have found that these synthetic flavors could have some concerning effects on health. One
study found that the red blood cell production in rats was
significantly reduced after they were fed artificial flavorings for
seven days. Not only that, certain flavors like chocolate, biscuit
and strawberry were also found to have a toxic effect on their bone
marrow cells. Similarly,
another animal study showed that grape, plum and orange synthetic
flavorings inhibited cell division and were toxic to bone marrow cells
in mice . Look for “chocolate” or “cocoa” on the ingredients label rather than “chocolate flavoring” or “artificial flavoring.”
Yeast
extract, also called autolyzed yeast extract or hydrolyzed yeast
extract, is added to certain savory foods like cheese, soy sauce and
salty snacks to boost the flavor. It’s made by combining sugar and
yeast in a warm environment, then spinning it in a centrifuge and
discarding the cell walls of the yeast. Yeast extract contains glutamate, which is a type of naturally occurring amino acid found in many foods. Yeast extract is
high in sodium and contains glutamate, which may trigger symptoms in
some people. Yet because only small amounts of yeast extract are added
to foods, it’s unlikely to cause problems for most people.
While
certain food additives have been linked to some pretty scary side
effects, there are plenty of others that can be safely consumed as part
of a healthy diet. Start reading the ingredient labels when
grocery shopping to take control of your diet and determine what’s
really being added to your favorite foods. Additionally, try cutting back on processed and packaged foods and incorporating more fresh ingredients into your diet to minimize your intake of food additives.
THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE
HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.
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