Dietitian Tips to Avoid Harmful Food Additives

By Nate Widom

This article has been reviewed by Ashley Boyer, RD, LDN. Ashley is a Registered Dietitian with the Academy of Nutrition and Dietetics, a national professional organization, and is licensed in nutrition with the State of Delaware.

What Are Additives, and Why Do We Use Them?

Additives are natural or artificial ingredients added to our foods during processing. Ashley says they’re used for several reasons we all take for granted—to improve the texture, taste, and appearance or to preserve food. Often, additives create a cheaper, more appetizing, or more shelf-stable product.

Complexity and Debate

So, are additives harmful in general? With so many different kinds out there, we can’t paint all of them with a broad brush. Many additives are considered safe, many are safe in small doses, and many should be totally avoided. What’s more confusing is that different countries don’t see eye to eye regarding what additives are okay to eat. Ashley adds that individuals have differing food sensitivities, too, so additives that are harmless to some may not be safe for everyone.

The FDA researches and approves all additives in our food supply, but Ashley still urges the public to be informed and exercise caution. There are two main reasons for this:
1. Many additives deemed safe for consumption by the FDA are banned by regulatory bodies outside of the US.
2. Foods containing unnatural additives tend to be highly processed.

Worldwide Debates About Safety

The USA follows a different approach to health regulation than other parts of the globe. Take, for instance, the European Union. Compared to the United States, they’re usually much stricter on ingredients and additives. “They don’t allow as much to go through,” Ashley says. “They vet what’s going into the food supply more than the US. And that’s been the case for decades.”

The United States is generally more reactive, while the EU is more proactive. “The FDA takes a more hands-off approach for testing and inspections, often allowing new food ingredients unless proven harmful,” Ashley specifies. Conversely, the EU more rigorously researches ingredients before they get to our plates.

But this does not mean that the USA doesn’t do any testing on food additives. Many are still subject to approval by the FDA, and others are “generally recognized as safe” (GRAS). These substances must be “adequately shown to be safe under the conditions of [their] intended use.” Ashley explains that GRAS ingredients are only assumed harmless but have not been extensively tested before hitting the market. Still, the FDA routinely reviews them and can ban ingredients when needed.^4,5 However, some substances proven to be harmful are still allowed in our food supply in small amounts; quantities of these substances must be limited to less than 1/100th of what is considered unsafe.⁶

And thanks to this, we can freely consume ingredients that are banned and determined harmful elsewhere. This concerns Ashley. Even though she acknowledges that FDA-approved additives are safe in small doses, she believes consumers should always look to the EU guidelines for food preservative information.

Processing

Aside from confusing regulatory jargon and debated findings, Ashley’s main concern is that foods with additives are more processed, generally speaking.

Let’s be clear—almost all foods undergo some form of processing. When you blend frozen fruit into a smoothie, you are processing the fruit. You also process oats when you pulverize them into flour, tomatoes when you slice them for fresh pico de gallo, etc. The pre-packaged, industrially “ultra-processed” foods are of concern. Ultra-processed foods generally have tons of additives along with excessive amounts of calories, sugar, fat, and salt. They’re also lower in fiber, protein, and many other vitamins and minerals.¹⁰ Overall, it’s recommended to limit your intake of ultra-processed foods.

Common examples of ultra-processed foods include sugary beverages, packaged sweets, cereal, hot dogs, TV dinners, candies, ice cream, etc.¹⁰

If you are concerned about additives, eating as few ultra-processed foods as possible is a great way to reduce the amount you consume immediately! And you’ll be bound to receive more nutrients along the way.

Common Food Additives

According to the World Health Organization, several thousand food additives are in use.¹ Here are some of the most common ones and their associated side effects, but this list just scratches the surface:²

Improves Taste

• Monosodium glutamate (MSG) is associated with headaches and sweating in those sensitive to it. Some observational studies found an association with weight gain, but nothing has been definitive.
• Yeast extract also contains glutamate, so some may experience the same negative symptoms. While it does boost flavor, most foods have only a tiny amount. Still, you may want to limit it due to its high sodium level.
• High fructose corn syrup is a common sweetener derived from corn that’s linked to weight gain, diabetes, and inflammation. It’s best to avoid foods with this one!
• Artificial sweeteners aim to sweeten foods without adding calories from sugar. Common ones include sucralose, aspartame, saccharin, and acesulfame potassium. Studies show these can aid in weight loss but also promote headaches. While considered safe for most people in moderation, it’s best to sweeten your food naturally!
• Artificial flavors are often added to foods along with sweeteners. Some flavors have been found to reduce red cell production and cause bone marrow issues in animals, though research in humans is lacking. Ashley says flavors derived from natural sources are the safest.

Improves Appearance

• Artificial food colorings: There are many artificial food colors. Some studies found an association between synthetic dyes and child hyperactivity, but evidence is highly debated.³ It’s recommended to stick to naturally colorful foods as artificial colors are solely about aesthetics.

Improves Texture

• Guar gum is a carbohydrate used to thicken foods. While it’s high in fiber and thought to lower IBS symptoms and blood sugar, it can cause gas, bloating, and swelling. Gar gum is considered safe in moderation, assuming you don’t experience negative digestive effects.
• Xanthan gum is another additive that thickens and stabilizes foods. It is considered safe but can also cause digestive issues such as constipation. It’s even been found in some studies to promote satiety and lower blood sugar and cholesterol.
• Carrageenan also thickens foods but has preservative benefits as well. Research is limited, but carrageenan has been linked to inflammation, high blood sugar, and intestinal issues.

Preserves Food

• Sodium nitrite prevents bacteria growth, adds a salty flavor, and improves color. It is mostly found in processed meats. Studies show possible links to many types of cancer, so it’s recommended to limit consumption of sodium nitrite (and processed meats to begin with).
• Sodium benzoate is common in carbonated drinks and acidic foods and is generally considered safe. However, some studies have linked sodium benzoate to hyperactivity and cancer development when consumed with vitamin C.

Banned Additives

Below is a list of ingredients we can freely consume here in the USA that are banned elsewhere.⁷ You may want to steer clear if you see any of these on a nutrition label.

• Potassium bromate and potassium iodate are suspected carcinogens. Potassium bromate increases the volume and texture of many breads, and potassium iodate strengthens dough.
• Some artificial colors, such as Blue 1, Blue 2, Green 3, Red 3, Red 40, Yellow 5, and Yellow 6, are banned in the EU for their associations with behavioral issues in children.
• Suspected carcinogens include butylated hydroxyanisole and butylated hydroxytoluene, which are used to preserve foods. They are banned in the EU.
• Azodicarbonamide is a dough conditioner banned in the EU for being linked to asthma.
• Olestra is banned in the EU and Canada and is linked to gastrointestinal disease.
• Propylparaben is a preservative linked to breast cancer that’s banned in the EU.
• Antibiotics and hormones for growth promotion are banned in the EU. However, GMOs are still allowed with stricter regulations.

Here’s What You Can Do

One thing is for sure—not all additives are harmful per se, and some provide plenty of convenience to consumers. It’s almost impossible to avoid additives entirely, though there are steps you can take to reduce your intake:

1. Cook and Eat Whole as Much as You Can

Cooking with fresh ingredients and consuming whole foods will eliminate most additives from your diet. Fast food and ultra-processed foods are generally filled with them!

2. Get a Variety

While always eating whole, natural foods is ideal, it’s not realistic for everyone. Despite having more ingredients and requiring more processing, additive-heavy foods are generally cheaper and more convenient. When time or money gets tight and you must resort to take-and-bake dinners, snack packs, etc., Ashley still recommends diversifying the processed foods you buy. Remember, many additives that have been deemed unsafe by the FDA still make it into our food in tiny amounts. Eating a variety of high-additive foods may expose you to more additives overall, but it’ll reduce your chances of consuming large quantities of a particular one like you would if you frequently consume the same foods.

3. Look at the Ingredients

Ashley has some tips when reading nutrition labels, and you don’t have to be a nutritionist to follow them:

• What are the first few ingredients? Ingredients on nutrition labels are listed in quantity order, meaning the first item on the ingredients list is the element that makes up most of the food. In the supermarket, ask yourself if the first few ingredients are natural ones that you’re familiar with.
• How many ingredients are there? Generally, a high number of ingredients indicates that a product is ultra-processed and contains many additives you may want to avoid. “If it’s less than six ingredients, you’re probably doing okay,” Ashley says.
• Are there artificial or natural flavors? We’ve already discussed artificial flavors, but even so-called natural flavors may not be what they seem. “Don’t always go by ‘natural flavoring’ because that doesn’t always mean it’s natural,” Ashley explains. “Natural flavors” may come from real, whole foods like veggies and fruit, but they can be highly processed themselves. It’s best to avoid “flavorings” of all kinds. For instance, in chocolate cookies, it’s better to have ingredients that say “pure cocoa” or “chocolate” instead of chocolate flavoring.
• Know trigger words—and the trigger words in disguise! It’s commonly thought that if you don’t recognize or struggle to pronounce an ingredient, it’s unhealthy. However, Ashley stresses that this isn’t always the case. Some components that sound scientific or scary are good for you.

The Environmental Working Group lists twelve harmful additives you may find on nutrition labels. You’ll recognize some of these from page 15:¹²

On the other hand, plenty of ingredients and additives with scary-sounding names are safe (and maybe even good for you). LiveStrong lists these food additives that sound intimidating but have well-researched benefits:¹³

A Takeaway

Ashley wants the public to be educated about additives, urging people to limit them but not eliminate them. “I think we have to use our common sense and think about how we can eat as simply as possible without as many ingredients,” she concludes. “We cannot control what an animal is eating or what is put on the crops, but we can control when we’re looking at a label.”

Want to dive deeper? The Center for Science in the Public Interest (CSPI) is a well-known organization advocating food health and safety. Their website details federally approved (and banned) additives and provides a safety rating for each. To see the list, visit cspinet.org/page/chemical-cuisine-food-additive-safety-ratings.

References:

1. who.int/news-room/fact-sheets/detail/food-additives
2. healthline.com/nutrition/common-food-additives
3. healthline.com/nutrition/food-dyes
4. fda.gov/food/food-ingredients-packaging/generally-recognized-safe-gras
5. fda.gov/food/food-additives-and-gras-ingredients-information-consumers/understanding-how-fda-regulates-food-additives-and-gras-ingredients
6. medlineplus.gov/ency/article/002435.htm
7. isitclean.org/the-ingredients-banned-in-the-eu-but-legal-in-the-us/
8. fda.gov/food/food-additives-petitions/brominated-vegetable-oil-bvo
9. everydayhealth.com/diet-nutrition/why-are-some-food-additives-that-are-banned-in-europe-still-used-in-the-us/
10. healthline.com/nutrition/junk-food-vs-healthy-food
11. foodrevolution.org/blog/common-food-additives-natural-organic/
12. ewg.org/consumer-guides/ewgs-dirty-dozen-guide-food-chemicals-top-12-avoid
13. livestrong.com/slideshow/13580758-harmless-food-additives/