Detail on Individual Additives
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Individual Additives
The goal with this is not to disparage different ingredients, but rather educate on what is in the foods consumed today. Each includes a bottom line suggestion for consumers and we encourage you to do your own research, read food labels, and have conversations with your medical doctor on what's right for you. They are in alphabetical order and please be aware that this is not an exhaustive list.
Artificial Flavoring
Artificial flavorings are used in foods to mimic the tastes of other ingredients. They are chemically derived and can be used to imitate different flavors from popcorn to fruit, to caramel, and beyond.
Studies done in animals have suggested that artificial flavorings may have detrimental effects. One study showed that the production of red blood cells in rats was significantly reduced following artificial flavoring consumption over a seven-day period of time. And flavors such as chocolate and strawberry were found to have toxic effects on the animals’ bone marrow cells.
Another animal study showed that consumption of plum, grape, and orange artificial flavorings blocked cell division and were toxic to bone marrow.
Please note, while an animal study might show one thing, that does not mean it would also be seen in human studies. Further research is needed to determine effects, if any, in humans as well as what amounts are considered safe.
Bottom line: More research is needed to determine how artificial flavoring affects the population, if at all. If you’re concerned about artificial flavors, read your food label ingredients. Look for things like “cocoa” or “chocolate” rather than “chocolate flavoring” or “artificial flavoring”.
Artificial Food Coloring
Artificial food colors are used across many different types of foods and beverages, often to brighten, or improve the appearance of the food.
Food coloring has been controversial, specifically Red No. 40, Red No. 3, Yellow No. 5, Yellow No. 6, Blue No. 1, Blue No. 2, and Green No. 3. They have been linked to allergic reactions, hyperactivity, ADHD, developmental challenges in children, and a potential increased risk of cancer for the general population.
The challenge with food dyes is that they are widely used in products that happen to be popular with kids, like breakfast cereals, icing, sugary drinks, and ice cream cones. One study showed that exposure to just 1 mg of Yellow 5 had an adverse effect on the most sensitive of children. To put this into perspective, a single-serving of lemon-lime Gatorade has 3x this amount, and a serving of Sunny D citrus punch has more than 20 times. A serving of brightly colored cereal may have more than 30 mg of food dyes, and an iced cupcake may include up to 50 mg. Unfortunately, consumption of foods using food dyes is increasing.
In the EU since 2010, foods sold containing Yellow 5, Yellow 6, and Red 40 must carry the warning, “May have an adverse effect on activity and attention in children”. In 2015, Kraft announced that it was removing dyes from boxed macaroni and cheese within the year, replacing them with annatto, turmeric, and paprika, replicating what they were already selling in the EU. Regulations outside of the US may be more stringent requiring manufacturers to produce different foods for other countries and regions.
Bottom line: Read your food labels. Consider avoiding foods with these ingredients. And choose natural or organic foods where and when you can.
Artificial Sweeteners
Artificial sweeteners are added to foods to improve their taste (sweetness) and decrease or eliminate calories. They can be found in any foods labeled as diet, low-calorie, and calorie-free. Check your labels!
Common types of artificial sweeteners (with their common brand names included in parenthesis) are: aspartame (Nutrasweet, Equal, Sugar Twin), saccharin (Sweet’n Low, Sweet Twin, Nexta Sweet), sucralose (Splenda), acesulfame potassium (Sunett, Sweet One), Neotame (Newtame), Advantame, and Stevia and Stevia derivatives. These are considered calorie-free.
Something to also be aware of are sugar alcohols. Sugar alcohols are a hybrid of sugar and alcohol molecules. Some sugar alcohols like erythritol and sorbitol occur naturally in fruits and vegetables. Others are manufactured by the food industry. Unlike the calorie-free sugar substitutes, sugar alcohols are considered low-calorie as they contain about half the calories of sugar. Types of sugar alcohols that you may see on a food label include erythritol, sorbitol, hydrogenated starch hydrolysates, isomalt, lactitol, mannitol, malitol, sorbitol, and xylitol. Of these, the most common ones found in the food industry include xylitol, erythritol, and malitol.
The calorie-free sweeteners have been shown in some studies to support weight loss and blood sugar management. In others it was shown to have no effect whatsoever. Anecdotally, as the calorie-free sweeteners tend to be hundreds to thousands of times sweeter than sugar, it has been shown that consuming foods with these ingredients may result in more calories eaten throughout the day.
Sugar alcohols do not get entirely absorbed and may cause a laxative effect, bloating, and diarrhea if consumed in large amounts.
In addition, recent studies suggest that artificial sweeteners may contribute to an imbalance in the health of the good gut bacteria, promote the growth of bad bacteria in the gut, contribute to metabolic dysregulation, and negatively affect our hormones. More recent research suggested they were linked to cardiovascular disease and stroke.
Bottom line: Consider using these products with caution and try to decrease the amount consumed if you can. If you’re someone who has diabetes and is working to manage your blood sugar, meet with your dietitian in order to discuss how to use these foods safely within your diet.
BHA (Butylated Hydroxyanisole)
BHT (Butylated Hydroxytoluene
TBHQ (Tert-butylhydroquinone)
BHA is a preservative that is often used in cured or preserved meats such as pepperoni and sausage. The National Toxicology Program classifies BHA as “reasonably anticipated to be a human carcinogen”. It has also been classified as an endocrine disrupter as it can lower testosterone, sperm count, and thyroxin (thyroid hormone). It may also lead to unwanted changes in the immune system.
BHT is added to cereals with the purpose of increasing shelf-life. BHT has been shown in animal studies to disrupt endocrine function, affect development, and cause tumors in the lung and liver.
TBHQ is used as a food preservative in flour-based products to prolong shelf-life. Examples include pop-tarts, rice-krispy treats, and cheese-type crackers. Studies done looking at the safety of TBHQ found it may negatively affect the immune system, may interrupt the efficacy of vaccines, and may be a factor contributing to the rise of food allergies.
Bottom line: Read your food labels and consider avoiding foods that contain these ingredients.
Brominated Vegetable Oil (BVO)
BVO is made by bonding vegetable oil to bromine and is used as a food additive in drinks with citrus flavor (sodas, sports drinks) as an emulsifier. It functions to keep everything in the beverage from separating.
Research has linked the consumption of BVO in sodas, over long periods of time, with issues such as headaches, irritation of mucus membranes, loss of muscle coordination and memory, and fatigue.
BVO has been banned in the European Union and Japan, however, may still be included in some of the beverages consumed in the US.
Bottom line: Read your food labels and consider avoiding this ingredient.
Carrageenan
Carrageenan is an additive that is used as a thickener, emulsifier, and preservative in many different food, beverages, and dietary supplement products. Derived from red seaweed, it’s often included in plant-based milks, ice cream, cottage cheese, vegan cheese, and coffee creamers.
Studies have shown that carrageenan contributed to increased levels of fasting blood sugar and glucose intolerance, especially when combined with a high-fat diet. Other studies suggest that carrageenan contributes to the formation of intestinal ulcers, growths, and negatively impacts gut health. One such study found that those who were in remission from ulcerative colitis and took a dietary supplement containing carrageenan, experienced a relapse versus those who took a placebo.
Unfortunately, the current research is considered to be limited and the experts believe more research is needed.
Bottom line: If you’re concerned about carrageenan, read your food labels, speak with your dietitian, and go online to search for foods, beverages, and dietary supplements that are carrageenan free.
Gaur Gum
Gaur Gum is a long-chain carbohydrate that is used to both thicken and bind ingredients in foods. It is a common additive and can often be found in ice creams, salad dressings, soups, and other sauces.
Because it’s high in fiber, it’s been associated with many different health benefits including reduced symptoms of IBS (constipation and bloating), an increased feelings of fullness after a meal, a decrease in the number of calories consumed, lowered blood sugar, and decreased cholesterol.
In large quantities it has been associated with negative health effects such as obstruction of the esophagus and small intestine, gas, bloating, and cramps.
Guar gum is considered safe in moderation and the FDA has set strict guidelines on how much manufacturers can add to foods, in order to control unwanted side effects.
Bottom line: Guar gum is considered safe in moderate quantities.
High-Fructose Corn Syrup
High-Fructose Corn Syrup (HFCS) is a sweetener that is produced from corn and used in snack foods, candy, breakfast cereals, soda, and juices. It has high amounts of fructose, a simple sugar which consumed in large amounts may cause serious health issues, specifically weight gain and diabetes.
In a study comparing outcomes between people who consumed a drink sweetened with glucose verses fructose, those who drank the fructose-sweetened beverage had significant increases in belly fat, blood sugar levels, and decreased insulin-sensitivity.
Other studies have shown that HFCS may trigger inflammation in cells which may play a role in the development of diabetes, cancer and heart disease.
In addition, it adds empty calories to foods.
Bottom line: HFCS is associated with adverse health effects and is one to consider avoiding.
Monosodium Glutamate (MSG)
MSG is a common food additive used to enhance the flavor of savory dishes. It is found mostly in processed foods like frozen dinners, salty snacks, soups, and in restaurant and fast food meals.
In 1969 a study on mice found that large amounts of MSG caused impaired growth and development and harmful neurological effects. Additional research following this study however suggested that MSG is not able to cross the human blood brain barrier, likely having little to no effect on the human brain.
Consumption of MSG in observational studies has been shown to be associated with metabolic syndrome and weight gain. Other types of research though did not find any association.
Some people may have a sensitivity to MSG with symptoms like headaches, sweating, and numbness after consuming large amounts.
Bottom line: The research associated with MSG causing serious medical issues appears to be inconclusive, however some people may have a sensitivity to MSG. In those cases, it is best to practice avoidance.
Nitrates and Nitrites
Nitrates and Nitrites, such as potassium nitrate and sodium nitrite, are naturally occurring compounds which include nitrogen and oxygen molecules. They occur in vegetables as they acquire nitrates and nitrites from the soil. Nitrates are part of natural mineral deposits in the soil, whereas nitrites form when soil microorganisms break down animal matter. Beets are known for their nitrate concentration which has been credited with lowering blood pressure and possibly improving exercise efficiency.
Nitrates and Nitrites are also added to foods. Sodium Nitrate for example, is found in processed meats. It serves several functions such as acting as a preservative to prevent and slow the growth of bacteria, adding a salty flavor, and a reddish-pink color.
When exposed to high heat these chemicals can form nitrosamines, which have been associated with the development of cancer, specifically stomach and bowel cancers. Research has also linked these products with breast and bladder cancer, as well as a higher incidence of type 2 diabetes.
Bottom line: Consider cutting down consumption of or avoiding processed meats that contain nitrates and nitrites. Instead get the benefits of nitrates and nitrates by consuming 3-5 servings of fruits and vegetables each day. Choose non-processed forms of protein such as chicken, fish, pork loin or chops, legumes, nuts, eggs, tofu, and tempeh.
PFAS
PFAS stands for per- and poly-fluoroalkyl. In 1946, DuPont brought these chemicals to market in their product called Teflon. Today PFAS are used across a large number of consumer products and commercial applications, for their nonstick, stain repellent, and waterproof capabilities. They are known as the ‘forever chemical’ because decades of heavy use have shown that these chemicals not only made it into the environment, but will persist forever, never breaking down. They can also remain in the human body for years.
Studies have linked this family of chemicals to various cancers, reproductive issues, endocrine disruption, disrupted childhood immunity, increased cholesterol, low birth weight, and weight gain in both children and adults. Another study showed that the different form of the chemical on the market caused tumors in lab animals, and a study done in 2019 shows that the different forms may pose a greater risk than the original ones that have been removed from the market.
Bottom line: This is not only a cause for concern in food and beverage packages, but also in other goods purchased, including cosmetics. Read your labels, ask questions of the manufactures from which you purchase your products, and seek alternatives to this family of chemicals whenever possible.
Potassium Bromate
Potassium bromate is added to flour for packaged baked goods, including bread, because it can strengthen the dough and allow it to rise higher. Foods that include it may be breads, tortillas, noodles, pre-packaged cookies, and other baked goods.
Research in animals has shown that consumption of this additive has been linked to malignant and benign brain tumors in the thyroid, peritoneum, kidneys, and other organs. As such, potassium bromate has been tagged as a possible human carcinogen.
There was some controversy as the food industry has argued that the baking process converts potassium bromate into potassium bromide, a similar but non-carcinogenic compound. However, testing done in the U.K. proved that potassium bromate was in fact detected in baked goods following the baking process.
This chemical has been banned in many countries including the U.K., European Union, Brazil, and Canada.
Bottom line: Read your food labels and consider avoiding foods that contain potassium bromate.
Propyl Paraben
Propyl paraben is an additive that acts as an antimicrobial preservative and is often added to pastries, baked goods, and tortillas.
Studies on propyl paraben have suggested that it may disrupt the endocrine system, altering hormone signaling, and gene expression. This essentially means that propyl paraben may negatively effect development, reproduction in both males and females, and disruptions within the neurological and immune systems.
Based on these studies, regulators in the EU removed propyl paraben from the list of food additives authorized for use.
It may still be found in food and cosmetic products in the US, however many manufacturers are taking a stand to remove it all together. Labels now claim “paraben-free” on some cosmetic products which is referring to the fact that the product does not contain propyl paraben.
Bottom line: Read your food labels and consider avoiding foods that contain this ingredient. Choose cosmetics that advertise “paraben-free”. You can check out trusted databases such as this one which scores foods based on the different additives they contain.
Sodium Benzoate:
Sodium Benzoate is a preservative that is often added to carbonated drinks, pickles, condiments, fruit juices, and salad dressings.
It’s considered an additive that is generally recognized as safe (GRAS) by the FDA, however studies have identified some concerning side effects. One such study found that sodium benzoate, in combination with artificial food coloring increased hyperactivity in young children. Another study found that college students who consumed beverages with sodium benzoate had symptoms associated with ADHD. When consumed in combination with vitamin C, sodium benzoate may be converted to benzene, a compound found to be associated with the development of cancer.
A study analyzing different sources of foods found the benzene levels in cola and coleslaw to be 100 parts per billion (ppb), which is more than 20x the maximum contaminant level set by the Environmental Protection Agency for drinking water.
Bottom line: Consider avoiding consumption of foods that contain sodium benzoate, benzene, or benzoic acid, especially when in combination with vitamin C. Read food labels and ingredients included carefully.
Titanium Dioxide
Titanium Dioxide is used as a colorant and is found in candies, processed foods, and in dietary supplements or drugs. It helps to smooth out texture and can be used as a white colorant to brighten other colors, making the end product more vibrant.
This additive was recently banned by the European Food Safety Authority (EFSA) as research found that titanium dioxide, which is a nanoparticle, was widespread in foods and because of the foods it is often in, children were consuming it in larger amounts than was considered safe. Based on studies, EFSA concluded that they could not rule out the possibility of titanium dioxide to cause genotoxicity, or chromosomal damage to DNA. As a nanoparticle they concluded that it does accumulate in body tissue and were concerned enough about its potential of causing gene mutation that it was banned from use in foods and supplements.
Other research suggests that titanium dioxide may be an endocrine disrupter and possibly cause changes to the immune system in the digestive tract.
Bottom line: This is a widely used and popular colorant. It may be difficult to avoid, however consider reading your food, dietary supplement, and drug labels to see if this additive is used, and possibly seek an alternative if it's available.
Trans Fats
Trans Fats can be naturally occurring or synthetic. Naturally occurring trans fats are produced in the gut of some animals and can be found in small amounts in milk and meat products.
The synthetic trans fats are produced when unsaturated fatty acids, like liquid vegetable oils, have hydrogen added to them. This process makes them more solid, improving the consistency and shelf-life of products to which they are added.
Over the years, trans fats have been linked to higher rates of heart disease, inflammation, and diabetes, which has led the FDA to revoke their GRAS status.
Bottom line: Consider avoiding trans fats. Look for “partially hydrogenated...” on food labels and do not buy products that contain this ingredient. Use butter instead of margarine and cook with olive oil, avocado oil, or coconut oil.
Xanthum Gum
Used to thicken and stabilize foods such as soups, salad dressings, syrups, sauces, and in several gluten-free products, xanthum Gum is a common additive that has been associated with several health benefits.
One study found that consumers who ate rice with xanthum gum had lower blood sugar versus those who consumed rice without it. Another study found that consuming foods with xanthum gum for six weeks reduced blood sugar, cholesterol, and helped participants with satiety.
On the flip side, consuming large amounts of xanthum gum has been linked to digestive issues like having more stool, soft stools, and gas.
Bottom line: While the research on its benefits is limited and consuming it in large amounts can cause unwanted digestive symptoms, xanthum gum is considered generally safe and well tolerated.
Yeast Extract
Also called hydrolyzed yeast extract, or autolyzed yeast extract, yeast extracts are added to savory foods like soy sauce, cheese, and salty snacks to boost the flavor.
Yeast extract contains glutamate which is a naturally occurring amino acid found in foods. Similar to MSG, some people may be sensitive to foods containing glutamate. It may cause symptoms like headache, numbness, and swelling.
Yeast extracts also tend to be high in sodium offering about 400 mg per teaspoon. Those with high blood pressure should likely monitor and decrease their intake of sodium.
Yeast extracts are considered GRAS by the FDA.
Bottom line: While foods with yeast extracts tend to only contain a small amount of the additive, if you experience any sensitivity it’s best to avoid them all together.
References
Dowden A. (2019, March 12). The truth about the nitrates in your food. BBC. Retrieved from https://www.bbc.com/future/article/20190311-what-are-nitrates-in-food-side-effects
EWG’s Dirty Dozen Guide to Food Chemicals: The top 12 to avoid. (2022, July). EWG. Retrieved from https://www.ewg.org/consumer-guides/ewgs-dirty-dozen-guide-food-chemicals-top-12-avoid
Food Additives State of the Science. (2020, September). EWG. Retrieved from https://www.ewg.org/research/food-additive-science
Link, R. (2018, April 23). 12 Common Food Additives – Should You Avoid Them? Healthline. Retrieved from https://www.healthline.com/nutrition/common-food-additives#TOC_TITLE_HDR_6
Consumer resources for additives in foods, beverages, and skincare products