If you have a look at the ingredients label of just about any packaged food, chances are you’ll spot a food additive.
Food additives are used to keep food fresh longer and improve its flavour, texture, or appearance.
In some cases, such as fortified milk or multinutrient-fortified juices, additives are used to restore nutrients lost in processing and enhance the nutritional quality of certain foods.
Such fortification helps many people correct dietary deficiencies and protects them against certain health problems.
Preservatives, which are a category of food additives, play an important role in slowing down the damage caused by mould, air, bacteria, or yeast.
Without additives and preservatives, our food options would be limited and very costly.
While most food additives and preservatives are safe to consume, there are some that should be avoided.
Types of Food Additives
There are many types of food additives. Some of them are derived from plants, animals, or minerals, while others are synthetic.
All of them play a specific role in preserving food or making it more appealing.
Here are some of the most common types of additives:
- Preservatives – prevent spoilage of food due to microorganisms (found in most processed and packaged foods such as ready-to-eat meals, deli meats, sauces, bread, etc.)
- Thickeners – increase the viscosity of foods and beverages (found in sauces and gravies, soups, salad dressings, some yoghurts, puddings, etc.)
- Colouring agents – enhance the appearance of food (found in foods such as cakes, doughnuts, hard candies, pastries, some beverages, processed meat, cereals, snack foods, etc.)
- Sweeteners – increase sweetness (found in soft drinks and sodas, jams and jellies, energy bars, breakfast cereals, yoghurt, some baked goods, etc.)
- Anti-caking agents – prevent the formation of lumps (found in foods such as table salt, baking powder, cheese, spices, milk powder, flour, sugar, instant coffee, cocoa powder etc.)
- Antioxidants – extend the shelf life of foods and prevent rancidity due to oxidation (found in many beverages, snack bars, baked goods, oils, dairy products, frozen fruits and vegetables, etc.)
- Acids – maintain a consistent acid level in foods (found in foods such as soft drinks and carbonated beverages, canned and preserved foods, baked goods, salad dressings, etc.)
- Humectants – prevent foods from drying out (found in baked goods, cheese, candy with liquid centres, marshmallows, some meat products, etc.)
- Flavours and flavour enhancers – add flavour and improve aroma or taste (found in a wide array of food types, such as dairy products, beverages, most processed foods, meat products, baked goods, etc.)
- Gelling agents – thicken and stabilise foods through gel formation (found in foods such as jellies, jams, candies, yoghurts, desserts, etc.)
- Bleaching agents – make foods appear whiter (found in flour and bread, sugar, cheese, vegetable oils, canned fruits and vegetables, etc.)
- Foaming agents – maintain the uniform dispersion of gases in aerated foods (found in carbonated soft drinks, beer, syrups, soups and sauces, marshmallows, muffins, cakes, ice cream, milkshakes, etc.)
- Emulsifiers – keep different ingredients in foods together and prevent liquids that normally don’t mix – such as oil and water – from separating (found in many prepackaged and processed foods, such as margarine, mayonnaise, ice cream, salad dressings, peanut butter, creamy sauces, etc.)
- Bulking agents – increase the volume or weight of food without affecting its nutritional value and taste (found in bakery products, sauces, condiments and soups, some dairy products such as low-fat yoghurt and cream cheese, processed meats, etc.)
- Stabilisers and firming agents – maintain or enhance the original structure of the food (found in dressings, syrups, canned foods, some dairy products, mayonnaise, etc.)
- Propellants – help to expel foods from a container (commonly found in whipped creams, carbonated drinks, cooking sprays, and spray oils)
- Glazing agents – produce a protective coating on the surface of a food item (found on fresh fruits, snack foods, meat and poultry, baked goods, some sweets and chocolate products, etc.)
7 Food Additives & Preservatives to Avoid
As I mentioned before, not all additives and preservatives are bad or come from artificial sources.
For example, below are a few common additives derived from natural sources:
| Additive | Source | Role |
| acetic acid | bacterial fermentation (vinegar) | acidity regulator |
| ascorbic acid | fruit or produced (vitamin C) | antioxidant |
| corn starch | corn | stabiliser |
| guar gum | guar beans | stabiliser |
| pectin | fruit | stabiliser |
| agar | algae | stabiliser |
| lecithin | soy or egg yolk | emulsifier |
| calcium chloride | limestone or seawater | firming agent |
| xanthan gum | fermented sugar | stabiliser |
However, some food additives have been linked to adverse health effects and it’s best to steer clear of or minimise consumption.
Consuming small amounts of these additives (that are often found in processed foods) may be safe, but the health risks add up if you eat them in large amounts.
Here’s a list of the top food additives to avoid.
1. Sodium Nitrite & Sodium Nitrate
Sodium nitrite and sodium nitrate are both salts used as additives, particularly in processed meat products.
Sodium nitrite is used to stabilise the red or pink colour in foods such as sausages and deli meat. Without sodium nitrite, these processed meats would look grey.
On the other hand, sodium nitrate is used as a preservative for dry-cured meat and is converted to sodium nitrite during the curing process.
Some studies (such as this one) revealed that consuming too much sodium nitrite and sodium nitrate can lead to cancer and other significant health problems.
Solution: Opt for fresh meat or processed meats labelled “no added nitrates or nitrites.”
2. Monosodium Glutamate (MSG)
Monosodium glutamate (MSG), also known as sodium glutamate, is a flavour enhancer that is often found in processed foods, especially in Chinese fast food.
You can also find it in canned soups, salty snacks, and frozen-ready meals.
It is derived from L-glutamic acid, a naturally occurring amino acid that is found in many foods.
Some studies (such as this 2020 study) have suggested that regular consumption of MSG may be associated with health problems such as increased risk of obesity and metabolic disorders.
Solution: Opt for foods from natural brands that are free of MSG. It is important to carefully read food packaging and labels, as some products may contain MSG under alternative names such as “autolyzed yeast extract” or “yeast extract”.
3. BHA & BHT
BHA (butylated hydroxyanisole) and BHT (butylated hydroxytoluene) are synthetic antioxidants commonly used to prevent the oxidation of fats and oils, which can cause spoilage and rancidity.
They are often found in foods such as vegetable oils, chewing gum, potato chips, beer, butter, lard, and some processed meats.
Some studies have raised concerns about their potential health risks. For example, there have been some reports of BHA and BHT causing allergic reactions.
These additives may also interfere with certain hormones in the body and contribute to the development of serious health conditions, including cancer.
Solution: Opt for foods from natural brands that are free of BHA and BHT.
4. Aspartame
Aspartame is an artificial sweetener that is used as a sugar substitute in many diets and low-calorie foods and beverages.
It is made up of two amino acids, phenylalanine and aspartic acid, and a small amount of methanol.
Some studies have suggested that aspartame may be associated with a range of health problems, such as headaches, dizziness, and gastrointestinal disturbances.
Other studies have linked aspartame consumption to an increased risk of certain cancers, neurological disorders, and other health issues, although the evidence on this is mixed and controversial.
Solution: Avoid all processed foods and beverages that are labelled as “diet” or “sugar-free”. These foods are likely to contain aspartame and other artificial sweeteners. A viable alternative could be to use stevia, which is a natural herbal sweetener.
5. Sulfites
Sulfites are a group of sulphur-based compounds that are commonly used as food additives to prevent browning and discolouration, as well as to preserve the texture and flavour of certain foods.
They are commonly found in dried fruits, wine, beer, hard ciders, soft drinks and cordials.
While sulfites are generally considered safe for consumption (in moderate amounts), some people may be sensitive to these additives and experience adverse reactions.
Symptoms of sulfite sensitivity can range from mild to severe and may include headaches, nausea, abdominal pain, hives, and difficulty breathing. In rare cases, sulfite sensitivity can lead to a life-threatening allergic reaction known as anaphylaxis.
Solution: Limit alcohol or opt for wines that havve no added sulfites. You should also avoid brightly-coloured dried fruits and instead opt for dried fruits with no added preservatives that are typically darker in colour.
6. High Fructose Corn Syrup (HFCS)
High fructose corn syrup (HFCS) is a sweetener made from corn starch that has been processed to convert some of its glucose molecules into fructose.
It is commonly used as a sweetener in many processed foods and beverages, such as sweetened beverages, bread, candy, salad dressings, canned fruits, cereals, flavoured yoghurts, and more.
Consuming high amounts of HFCS has been linked to several health concerns, including obesity, type 2 diabetes, and metabolic syndrome.
Moreover, HFCS is high in calories and can contribute to weight gain as well as increase the risk of insulin resistance, which is a hallmark of type 2 diabetes.
Solution: Opt for unsweetened juices and herbal teas and avoid as much as possible foods that contain HFCS.
7. Trans Fats
Trans fats are a form of unsaturated fats that are created through a process called hydrogenation.
Hydrogenation involves adding hydrogen to liquid vegetable oils during the manufacturing process to make them more solid and stable at room temperature.
Trans fats are commonly found in fried foods, baked goods, and processed snack foods.
Consuming high amounts of trans fats has been linked to several negative health outcomes, including an increased risk of heart disease, stroke, and type 2 diabetes.
Trans fats have been shown to increase levels of LDL cholesterol (often referred to as “bad” cholesterol) and decrease levels of HDL cholesterol (often referred to as “good” cholesterol), which can contribute to the development of heart disease and other health problems.
Solution: Steer clear of fast food and processed snack foods. Opt for products that contain natural fats and oils, such as extra virgin coconut or olive oil.
The Bottom Line
While certain food additives and preservatives have been associated with alarming health risks, many others such as ascorbic acid (vitamin C) and acetic acid can be safely consumed on a regular basis.
Make sure you always read ingredient labels when doing your grocery shopping and reduce your consumption of processed and packaged foods.
Instead, opt for fresh vegetables and fruits, dried legumes, and plain meats such as lean chicken, beef, turkey, and pork.
Plain fresh or frozen fish, milk, and eggs can also be healthy options to add to your cart.
Cook at home as often as you can using fresh ingredients and always look for pre-packaged foods with few and simple ingredients.
This will help you minimise your intake of food additives and make your diet healthier.
If you’re looking for guidance on healthy eating and fitness, you’re in the right place. Here at Bring on Life, we provide personalised nutrition advice and exercise programs to help you achieve your health and fitness goals with ease. Contact us today to schedule a consultation and get started on your journey to a healthier you.
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Sources:
FDA (Food and Drug Administration) – Overview of Food Ingredients, Additives & Colors
Alabama Cooperative Extension System – Food Additives
Kansas State University – The roles of food additives
Better Health Channel – Food additives
Food Standards Agency – Food additives