Food additives to avoid
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Food additives are ingredients added to foods to enhance flavor, nutrition, appearance, texture or shelf life. They’re often found in processed foods.
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Some common additives are artificial colors, artificial sweeteners, monosodium glutamate (MSG), carrageenan and sodium benzoate. The World Health Organization (WHO) says there are several thousand food additives.
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Most food additives are considered safe to health in moderation. However, health care professionals may suggest limiting or avoid some that are associated with cancer, diabetes, heart disease, hyperactivity and other health issues.
Food additives to avoid
Food additives are ingredients added to foods to enhance flavor, nutrition, appearance, texture or shelf life. Usually these substances aren’t typical ingredients in foods or normally eaten as foods themselves.
In the U.S. and other countries, government organizations check the safety of food additives. Most are considered safe in moderate amounts. But nutrition experts say you may want to avoid some food additives that have been associated with health concerns.
Understanding food additives
There are several thousand food additives. They can be made from plants, animals or minerals, or created chemically.
Debrin Cohen, MS, RD, CNSC, registered dietitian at Providence, points out the purposes of food additives:
- Boost nutritional value: Vitamins and minerals enhance nutritional quality. Fortified foods and drinks include cereal, milk and margarine.
- Enhance taste and texture: Sweeteners and natural and artificial flavors improve taste. Emulsifiers, stabilizers and thickeners create an appealing texture and consistency. And leavening agents make baked goods rise when heated.
- Improve appearance: Natural and artificial colors make food look more appealing.
- Maintain freshness and safety: Preservatives slow spoilage and help control contamination. Antioxidants like BHT and BHA prevent fat and oils from developing an off-flavor or becoming rancid.
Food manufacturers typically include additives in processed foods. Among the most common food additives:
- Artificial food colors: includes Red 40 food coloring, Red 3, Yellow 5 and 6 and others
- Artificial sweeteners: includes aspartame, sucralose, saccharin and others
- Monosodium glutamate (MSG): adds flavor and extra sodium
- Carrageenan: thickens and binds foods
- Sodium benzoate: preserves foods for longer shelf life
Health concerns related to food additives
The WHO and Food and Agriculture Organization of the United Nations (FAO) evaluate the health risks from food additives in internationally traded food products.
For products sold in the U.S., the Food and Drug Administration (FDA) and the Department of Agriculture oversee food additives. Those that meet specific standards are generally recognized as safe (GRAS). This list includes more than 700 items and is reviewed regularly.
However, some studies show links between consuming specific food additives and potential health concerns. Research is ongoing and some results are inconsistent or contradictory.
Some findings indicate certain food additives may be linked to:
- Allergic reactions
- Asthma
- Cancer
- Diabetes
- Headaches
- Heart disease
- Hyperactivity
- Obesity
Top food additives to avoid
Most food additives are considered safe in moderation. However, a dietitian or health care professional may suggest you avoid some food additives. Although there isn’t agreement on the “worst food additives,” here are the top ones to limit.
Artificial colors
Artificial colors are included in many foods, like candy, snacks, cereal, condiments, lemonade and more. Some experts have raised concerns about hyperactivity in children. But Cohen says the evidence is not clear here. Yellow 5 and 6 can be considered dangerous food dyes because they may cause allergic reactions in people with asthma.
Artificial sweeteners
These are in diet foods and drinks, gelatins, pudding, baked goods, chewable vitamins and more. They’ve been linked to potential impacts on gut health, insulin sensitivity and headaches. Aspartame has been associated with cancer, but evidence is limited.
High fructose corn syrup
Known as HFCS, this is a common ingredient in soda, juice, cereal, bread, salad dressings, snack foods and candy. Consumed in large amounts, it can lead to inflammation, weight gain and diabetes.
MSG
MSG (monosodium glutamate) is added to soups, salad dressings, chips, frozen entrées, lunch meats and fast foods. Some people are sensitive to it. If they eat a large amount, they can have headaches, nausea, breathing problems and other reactions.
Sodium nitrates and nitrites
These preservatives add color and prevent bacterial growth in processed meats like bacon, sausage, ham and hot dogs. They’ve been associated with a higher risk of several types of cancer.
Sulfites
Found in wine, beer and cider, along with foods like baked goods, jams, canned vegetables and chips, sulfites can aggravate asthma. People sensitive to sulfites can get headaches, breathing problems and rashes.
Trans fats and hydrogenated oils
The FDA has banned trans fats and hydrogenated oils in food in the U.S. because they can increase the risk of heart disease, high cholesterol and diabetes. However, trace amounts can still be found in baked goods, crackers, microwave popcorn, margarine and more.
Adults should be mindful of food additives for themselves as well as for children. “Children are more sensitive to some food additives due to their smaller body size and developing systems,” Cohen says. “For instance, artificial colors and preservatives may have a more noticeable effect on children’s behavior or health than on adults.”
Tips for avoiding harmful additives
You can reduce your intake of potentially harmful food additives by eating less processed food. In fact, diets high in processed foods are linked to obesity, high blood pressure, heart disease and cancer. Food additives aren’t the only reason, but these foods generally aren’t as nutritious as natural options.
“Minimizing processed foods and choosing whole foods is a great way to avoid unnecessary additives,” Cohen suggests. “Plus, brands that use natural ingredients instead of artificial sweeteners, colors or preservatives are a safer choice.”
Other tips to avoid food additives include:
- Choose fresh foods: Eat fresh fruits, vegetables, chicken, fish, lean meats, nuts, seeds and eggs more often than highly processed products in bags, boxes, cans and jars.
- Cook more: Rather than relying on frozen entrees, restaurant items or fast food, make meals at home where you can control the ingredients.
- Read food labels: Look for simple, familiar ingredients. Avoid products with long lists of chemicals. Know the names of additives you want to avoid, and check labels.
- Try organic: Organic regulations limit using synthetic pesticides, artificial sweeteners and preservatives. “However, this doesn’t guarantee that a product is entirely free from additives,” Cohen explains. “It’s just less likely to contain synthetic ones.”
Food additives aren’t necessarily bad, and many can be consumed safely. Eating a nutritious diet of mostly natural foods can help promote good health.
“Choose minimally processed foods with fewer additives when possible,” Cohen adds. “And focus on variety, balance and moderation.”
Contributing caregiver
Debrin Cohen, MS, RD, CNSC is a registered dietitian at Providence in Calabasas, California.
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The nutrition specialists at Providence can help you identify food additives in your diet. If you are looking for a primary care provider, you can search for one who’s right for you in our provider directory.
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Related resources
Artificial sweeteners may increase calorie consumption
7 heart healthy swaps for processed foods
Are sulfites in wine bad for you?
This information is not intended as a substitute for professional medical care. Always follow your health care professional’s instructions.
