In today's more health-conscious world, consumers are increasingly examining the ingredients in their food. With various additives and sweeteners available, it's essential to understand why they are added to foods and what are their negative implications on health.
In this article, I delve into the usage and drawbacks of commonly used food additives in ultra-processed foods and drinks, including sugar alcohols, artificial sweeteners, emulsifiers, thickeners, preservatives, artificial colouring, food intensifiers and natural flavourings.
If you are regularly consuming packaged foods like morning cereal, breads, canned soups, protein bars, energy bars, chocolates, candies, cookies, ice-cream, chips, processed meat products (hams, sausages etc), mayonnaise, creamy sauces, salad dressings, instant noodles, bouillon cubes, energy drinks, soft drinks, sports drinks, plant milks (like almond, soy, oat), then I do advice you for your health to read the packaged products labels to see whether and how many of the below food additives you consume. If it happens now and again, your body can probably handle it, depending of course what else your body needs to deal with. But if you consume products containing these additives on a regular basis and are experiencing a multitude of health issues, it's a good time to see how you can start cleaning up your diet, reduce the inflammation caused by specific foods and consume more whole foods.
What are additives?
Additives can be categorised by their origin into natural and synthetic:
Natural additives are substances extracted from food sources, such as agar-agar (E406) and carrageenan (E407) from seaweed, or pectin (E440) from fruits.
Synthetic additives are of two types:
Synthesised substances that also occur naturally in foods, like the antioxidant ascorbic acid (E300) or preservatives such as sorbic acid (E200) and benzoic acid (E210).
Artificial substances with no natural equivalent, such as the antioxidant butylated hydroxyanisole (E320) or azo dyes.
In general additives are used for purposes such as preserving food (preservatives), achieving the desired texture (stabilisers, gelling agents, emulsifiers, thickeners), and enhancing colour (food colorants).
The most commonly used additive groups in foods include:
Colorants (E100–E199)
Preservatives (E200–E299)
Antioxidants (E300–E399)
Emulsifiers, stabilisers (E400–E499)
Sweeteners (E420–E421; E950–E969)
In addition to these, other groups of additives are also used, including acidity regulators, flour improvers, anti-caking agents, flavour enhancers, glazing agents, sweeteners, thickeners, gelling agents, packaging gases, and more (E500+).
Artificial Sweeteners
Sucralose, Saccharin, Acesulfame, Aspartame, Neotame and Stevia Glycosides
Why are artificial sweeteners added to foods and drinks:
Zero Calories: Artificial sweeteners provide sweetness without adding extra calories, making them attractive for weight management and blood sugar control.
Diabetes Management: These sweeteners affect very little blood sugar levels, making them attractive for individuals with diabetes.
Cons:
Bitter Aftertaste: Some people may find artificial sweeteners to have a bitter aftertaste, which can affect the overall taste of food and beverages.
Controversy Surrounding Safety: Despite regulatory approval, there is ongoing debate regarding the long-term safety of artificial sweeteners, with several studies suggesting potential health risks, like how they affect negatively affect our gut microbiome.
Potential for Overconsumption: Since artificial sweeteners are intensely sweet, there is a risk of overconsumption, which may desensitise taste buds and lead to cravings for more sweet foods.
Sugar Alcohols
Maltitol, Xylitol, Lactitol, Sorbitol, Erythritol
Why are sugar alcohols added to foods and drinks:
Low Glycemic Index: Sugar alcohols have a minimal impact on blood sugar levels, making them often a choice for people with diabetes or those monitoring their carbohydrate intake.
Dental Health: Xylitol, in particular, has been shown to inhibit the growth of cavity-causing bacteria in the mouth, reducing the risk of tooth decay. Therefore, if you do choose to chew chewing gum, opt for the gums that contain xylitol.
Fewer Calories: Sugar alcohols provide fewer calories per gram compared to regular sugar, making them a popular choice for those interested in watching their calorie intake.
Cons:
Gastrointestinal Distress: Consumption of sugar alcohols in large amounts can lead to digestive issues such as bloating, gas, and diarrhoea, especially in individuals with sensitive stomachs.
Potential Laxative Effect: Several of the sugar alcohols have a laxative effect when consumed in excessive quantities, leading to discomfort and diarrhoea.
Incomplete Absorption: While sugar alcohols are generally well-tolerated, some individuals may experience incomplete absorption, which can lead to further gastrointestinal discomfort.
Can Lead to More Snacking: if you are someone who wants to limit your intake of sweet tasting foods, want to reduce your snacking and cravings throughout the day, then consuming foods on a regular basis with sugar alcohols is not helping with that as pancreas still needs to produce insulin, yet the cells might be deprived of glycose. And therefore the brain giving a signal that you need to seek out more food to satisfy your hunger hormones.
Emulsifiers, Thickeners, and Stabilisers
Soy lecithin, Carrageenans, Mono- and Diglycerides, Guar gum, Gellan gum, Xanthan gum, Polysorbate, Carboxymethyl cellulose
Why are emulsifiers, thickeners and stabilisers added to foods:
Improved Texture: Emulsifiers like soy lecithin and thickeners like carrageenan and gellan gum enhance the texture and mouthfeel of food products.
Extended Shelf Life: These additives help stabilise food products, preventing separation and spoilage, thus extending their shelf life in the grocery stores.
Enhanced Palatability: Emulsifiers and thickeners contribute to the smoothness and creaminess of foods, enhancing their palatability and sensory appeal.
Cons:
Digestive Discomfort: Some individuals may experience gastrointestinal discomfort, such as bloating or cramping, as a result of consuming foods containing emulsifiers or thickeners.
Potential Health Risks: While deemed safe for consumption by regulatory bodies, certain emulsifiers and thickeners have raised concerns about their potential long-term health effects, including inflammation and gut microbiota disruption.
Allergen Concerns: Emulsifiers derived from soy, such as soy lecithin, may trigger allergic reactions in individuals with soy allergies, highlighting the importance of ingredient awareness and labelling.
Acidity regulators
Acidity regulators like for example E330 (citric acid) and E260 (acetic acid) are commonly added to processed foods to preserve freshness and prevent spoilage. They are generally regarded as safe, but could be causing issues for some individuals and when consumed in large amounts.
Why are acidity regulators added to foods and drinks:
Prevent Oxidation and Spoilage: Antioxidants help prevent fats and oils in foods from becoming rancid, a process caused by oxidation. By inhibiting oxidation, these additives extend the shelf life of products and maintain their taste, colour, and texture.
Maintain Colour and Flavour: Oxidation can also lead to discolouration and flavour changes in foods. For example, cut fruits, vegetables, or certain sauces can turn brown without acidity. E330, in particular, is often added to maintain a fresh, appealing look and taste.
Provide Acidic Environments: E260 (acetic acid, the main component of vinegar) and E330 lower the pH of foods, creating an acidic environment that reduces the growth of bacteria, yeast, and mould, thus enhancing food safety.
Stabilise Nutrient Content: Some acidity regulators help preserve the levels of certain vitamins, such as vitamins A, C, and E, which are vulnerable to degradation when exposed to oxygen.
Cons:
Potential for Irritation: E330 and E260 are both acids, and in high concentrations, they can irritate the mouth, throat, and stomach lining. For some people, especially those with acid reflux or sensitive stomachs, foods high in these additives may worsen symptoms like heartburn or stomach discomfort.
Possible Allergic Reactions: Although rare, some individuals may experience an intolerance or allergic reaction to citric acid (E330). Symptoms can range from mild skin rashes to more severe gastrointestinal distress. This is more common with synthetic citric acid than with natural sources (like citrus fruits).
Dental Health Concerns: The acidic nature of these compounds can contribute to enamel erosion, especially if consumed frequently in acidic foods and drinks. Over time, this erosion can lead to increased tooth sensitivity and a higher risk of cavities.
Impact on Gut Health: In some cases, high levels of synthetic acids may alter the gut’s natural acidity or potentially affect beneficial gut bacteria. While this is not a significant concern for most people, those with pre-existing gut health issues or sensitivities may notice digestive discomfort.
Possible Headache Triggers: For some people, especially those prone to migraines, certain food additives like citric acid can be a trigger. This isn’t universally true, but people with a sensitivity to food additives may experience headaches or migraines after consuming such ingredients.
Flavour enhancers
Monosodium glutamate (MSG)
Why are flavour enhancers like monosodium glutamate added to foods?
Intensify and Enhance the Flavour of savoury processed foods
Minimise Sodium Intake, by improving the flavour of the food and reducing the need for salt
Cons:
May Contribute to Weight Gain: It has been associated with potential weight gain and metabolic syndrome.
Sensitivity: Some people could experience symptoms like headaches, sweating, flushing and numbness after eating larger amounts.
Oxidative Damage to Cells: When consumed in larger amounts
Could Increase Blood Pressure: Consuming higher amounts can increase both systolic and diastolic blood pressure
May Increase a Risk of Asthma Attacks
Artificial Food Colouring
Blue 1 (Brilliant Blue), Blue 2 (Indigo Carmine), Red 3 (Erythrosine), Red 40 (Allura Red), Yellow 5 (Tartrazine), Yellow 6 (Sunset Yellow)
Why are artificial colours added to foods and drinks?
Brighten and Improve the Appearance of for example candies, baked goods, sports drinks, salad dressings
Cons:
May Promote Hyperactivity (especially in sensitive children)
Can Cause Allergic Reactions, like hives and swelling
Can Cause Asthma Symptoms
Potential Cancer-Causing Effects of certain food dyes
Sodium Nitrite
Why is sodium nitrite added to foods?
Used As a Preservative to Prevent the Growth of Bacteria. Frequently added to processed meat products like hams, sausages, bacon, hot dogs etc.
Adds a Reddish Pink Colour to Processed Meat products which might make them more appealing to the eye.
Cons:
When sodium nitrite gets exposed to high heat and in the presence of amino acids, nitrites can turn into nitrosamine, which studies have shown can been be carcinogenic, increasing risks for stomach cancer, colorectal cancer, breast and bladder cancer.
Natural Flavourings
Enhance Taste Profile: Natural flavourings are derived from plant or animal sources, providing an authentic taste that can enhance the overall flavour profile of food products, therefore also making fake food taste real. Whether it's the fruity sweetness of strawberries or the savoury richness of roasted garlic, natural flavourings can elevate the taste experience for consumers.
Clean Label Appeal: In today's clean label movement, consumers are increasingly seeking foods with recognisable, minimally processed ingredients. Natural flavourings offer a way for manufacturers to meet this demand, providing an alternative to synthetic additives and preservatives. But do see the cons side of it below.
Cons:
Lack of Specificity: Unlike artificial flavourings, which are precisely formulated chemical compounds, natural flavourings can be derived from a wide range of sources. As a result, food labels often list "natural flavourings" without specifying the exact ingredients used, leaving consumers in the dark about potential allergens or sources of concern. Natural flavours can contain up to 100 ingredients, which are synthesised in the lab.
While food additives enhance the flavour, texture, and shelf life of processed foods, it's essential to think why and how much we consume them in our diet and whether the conveniences and pleasures from specific foods outweigh the potential health risks. By understanding the usage and drawbacks of common additives like sugar alcohols, artificial sweeteners, artificial food dyes, emulsifiers, thickeners, and natural flavourings, we can make informed decisions to support our overall health and well-being. By choosing as much as possible whole foods in our day-to-day diet, we are making sure our bodies get the necessary nutrients in order for us to thrive.
If you want to reduce your intake of processed foods, want to consume more whole foods and need strategies how to go about it, don't hesitate to reach out to me for nutrition coaching at info@katrinpeo.com.
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