while some food additives have been linked to some very scary side effects, there are plenty of other food additives that can be safely consumed as part of a healthy diet.
look at the ingredient labels for almost everything in the kitchen pantry, and there's a good chance you'll find a food additive.
they are used to enhance the flavor, appearance or texture of a product, or to extend its shelf life.
some of these substances are associated with adverse health effects and should be avoided, while others are safe and can be consumed with minimal risk.
here are the 12 most common food additives and which additives are recommended to exclude from your diet.
1. Monosg (msg)
monos glutamate or monos glutamate is a common food additive used to enhance and enhance the flavor of salty dishes.
it is found in a variety of processed foods such as frozen dinners, savory snacks, and canned soups. it is also often added to the food of restaurants and fast food restaurants.
since a 1969 study of mice found that msg causes harmful neurological effects and impaired growth and development, msg has been a hotly debated topic. (1）。
however, this additive may have little effect on human brain health because it is unable to cross the blood-brain barrier. （2）。
in some observational studies, msg consumption has also been linked to weight gain and metabolic syndrome, although other studies have found no association. （3, 4, 5）。
that being said, some people are indeed sensitive to msg and may experience symptoms such as headaches, sweating, and numbness after consuming it in large quantities.
in one study, 61 people who reported sensitivity to msg took 5 grams of monos or a placebo.
interestingly, 36% of people had an adverse response to msg, while only 25% reported responding to a placebo, so msg sensitivity may be justified for some people (6).
if you experience any side effects after consuming msg, it is best to exclude it from your diet.
otherwise, if you are able to tolerate msg, it is safe to consume it in moderation without the risk of adverse side effects.
summary: msg is used to enhance the flavor of many processed foods. some people may be sensitive to msg, but moderate use is safe for most people.
2. Artificial food coloring
artificial food coloring is used to brighten and improve the appearance of everything from candy to condiments.
in recent years, however, there have been many concerns about potential health effects. specific food dyes such as blue 1, red 40, yellow 5, and yellow 6 have been linked to allergic reactions in some people (7).
in addition, one review reported that artificial food coloring may promote adhd in children, but another study suggests that some children may be more sensitive than others. （8, 9）。
there are also concerns about the potential carcinogenic effects of certain edible dyes.
Red 3, also known as red moss, has been shown in some animal studies to increase the risk of thyroid tumors, causing it to be replaced by Red 40 in most foods. （10, 11）。
however, multiple animal studies have found that other food colorings are not associated with any carcinogenic effects. （12, 13）。
still, more research is needed to assess the safety and potential health effects of artificial food coloring on humans.
in any case, edible dyes are mainly found in processed foods and should be restricted to a healthy diet. always choose whole foods, which are higher in important nutrients and are naturally free of artificial food colorings.
Summary: Artificial food coloring may promote ADHD in sensitive children and may cause allergic reactions. In animal studies, Red 3 has also been shown to increase the risk of thyroid tumors.
3. Sodium nitrite
sodium nitrite, often found in processed meats, can be used as a preservative to prevent the growth of bacteria while also increasing the saltiness and pink color.
when exposed to high temperatures and the presence of amino acids, nitrites turn into nitrosamines, a compound that can have many negative effects on health.
one review suggested that higher intakes of nitrites and nitrosamines were associated with a higher risk of stomach cancer. （14）。
many other studies have found similar associations, reporting that consuming more processed meat may be associated with an increased risk of colorectal, breast and bladder cancers. （15, 16, 17）。
other studies have suggested that nitrosamine exposure may also be associated with a high incidence of type 1 diabetes, although the results are inconsistent. （18）。
nevertheless, it is best to keep the intake of sodium nitrite and processed meats to a minimum. try swapping processed meats like bacon, sausages, hot dogs, and ham for unprocessed meats and healthy protein sources.
chicken, beef, fish, legumes, nuts, eggs and tempeh are just some delicious high-protein foods you can add to your diet instead of processed meats.
summary: sodium nitrite is a common ingredient in processed meat that can be converted into a harmful compound called nitrosamine. higher intake of nitrites and processed meats may be associated with a higher risk of multiple cancers.
4. guar gum
guar gum is a long-chain carbohydrate used to thicken and bind foods. it is widely used in the food industry and can be found in ice cream, salad dressings, sauces and soups.
guar gum is rich in fiber and has many health benefits. for example, one study suggests that it can alleviate symptoms of irritable bowel syndrome, such as bloating and constipation. （19）。
a review of three studies also found that people who took guar gum with meals felt more full and ate fewer calories throughout the day snacking. （20）。
other studies have shown that guar gum may also help lower blood sugar and cholesterol levels (21, 22).
however, large amounts of guar gum can adversely affect health.
this is because it can swell 10 to 20 times and can cause problems such as obstruction of the esophagus or small intestine. （23）。
guar gum may also cause mild symptoms such as gas, bloating, or cramps in some people (24).
nevertheless, a moderate amount of guar gum is generally considered safe.
In addition, the FDA has established strict guidelines on how much guar gum can be added to foods to minimize the risk of negative side effects (25).
summary: guar gum is a long-chain carbohydrate used to thicken and bind foods. it has been linked to better digestive health, lower blood sugar and cholesterol levels, and increased satiety.
5. High fructose corn syrup
high fructose corn syrup is a sweetener made from corn. it is commonly found in sodas, juices, sweets, breakfast cereals, and snack foods.
it's rich in a simple sugar called fructose, and consuming it in large amounts can cause serious health problems.
in particular, high-fructose corn syrup has been linked to weight gain and diabetes.
in one study, 32 people drank sweet drinks containing glucose or fructose in 10 weeks.
by the end of the study, fructose-containing beverages resulted in a significant increase in abdominal fat and blood sugar levels compared to glucose-containing beverages, as well as reduced insulin sensitivity. （26）。
test-tube and animal studies have also found that fructose can trigger cellular inflammation (27, 28).
inflammation is thought to play a central role in many chronic diseases, including heart disease, cancer and diabetes. （29）。
in addition, high-fructose corn syrup provides empty calories and added sugars to food without any important vitamins and minerals your body needs.
it is best not to eat sugary snacks and foods that contain high fructose corn syrup.
instead, choose whole, unprocessed foods that are not sweetened and sweeten them with stevia, yacon syrup, or fresh fruit.
summary: high fructose corn syrup has been linked to weight gain, diabetes, and inflammation. it's also high in empty calories, and doesn't contribute anything to your diet except calories.
6. Artificial sweetener
artificial sweeteners are used in many diet foods and beverages to increase sweetness while reducing calorie content.
common artificial sweeteners include aspartame, sucralose, saccharin, and acesulfame potassium.
studies have shown that artificial sweeteners can help with weight loss and help control blood sugar levels.
one study found that people who consumed supplements containing artificial sweeteners for 10 weeks consumed fewer calories and gained less body fat and weight than those who consumed regular sugar. （30）。
another study showed that sucralose consumption for three months had no effect on glycemic control in 128 people with diabetes (31).
note that certain types of artificial sweeteners, such as aspartame, may cause headaches in some people, and studies have shown that some people may be more sensitive to their effects (32, 33).
still, moderate consumption of artificial sweeteners is generally considered safe for most people (34).
however, if you experience any side effects after using artificial sweeteners, double-check the ingredient labels and limit your intake.
summary: artificial sweeteners may help promote weight loss and blood sugar control. some types may cause mild side effects, such as headaches, but moderate moderation is generally considered safe.
7. Carrageenan
carrageenan is derived from red seaweed and acts as a thickener, emulsifier and preservative in many different foods.
common sources of carrageenan include dairy-free products such as almond milk, cottage cheese, ice cream, coffee creamer and vegan cheese.
for decades, people have been concerned about the safety of this common food additive and its potential health effects.
one animal study showed that exposure to carrageenan increased levels of fasting blood glucose and glucose intolerance, especially when combined with a high-fat diet. （35）。
test-tube and animal studies have found that carrageenan can also trigger inflammation (36, 37).
carrageenan is also thought to have a negative impact on digestive health and may be associated with the formation of intestinal ulcers and growth. (38）。
a small study found that when people who were relieved of ulcerative colitis took supplements containing carrageenan, they relapsed earlier than those who took a placebo. （39）。
unfortunately, current research on the effects of carrageenan is still very limited, and more research is needed to understand how it affects people.
if you decide to limit your carrageenan intake, there are plenty of resources online to help you find brands and products that don't contain carrageenan.
summary: test-tube and animal studies have found that carrageenan may cause hyperglycemia and may cause intestinal ulceration and growth. one study also found that carrageenan leads to an early recurrence of ulcerative colitis.
8. Sodium benzoate
sodium benzoate is a preservative that is often added to carbonated beverages and acidic foods such as salad dressings, pickles, juices, and condiments.
It has been generally considered safe by the FDA, but several studies have identified potential side effects that should be considered (40).
for example, one study found that combining sodium benzoate with artificial food colors increased adhd in 3-year-old children. （41）。
another study showed that in 475 college students, consuming more drinks containing sodium benzoate was associated with more symptoms of adhd. （42）。
When used in combination with vitamin C, sodium benzoate can also be converted to benzene, a compound that may be linked to cancer development. （43, 44）。
benzene is at the highest concentration in carbonated beverages, while dietary or sugar-free beverages are more likely to form benzene (43).
A study analyzing benzene concentrations in various foods found that cola and cabbage samples contained more than 100 ppb of benzene, more than 20 times the maximum pollutant level set by the EPA for drinking water (45).
to minimize your intake of sodium benzoate, double-check food labels.
AVOID FOODS THAT CONTAIN INGREDIENTS SUCH AS BENZOIC ACID, BENZENE, OR BENZOATE, ESPECIALLY THOSE THAT ARE COMBINED WITH VITAMIN C SOURCES SUCH AS CITRIC ACID OR ASCORBIC ACID.
Summary: Sodium benzoate may be associated with increased hyperactivity. If combined with vitamin C, it may also form benzene, a compound that may be linked to cancer development.
9. Trans fat
trans fats are hydrogenated unsaturated fats that extend shelf life and improve product consistency.
it can be found in many types of processed foods such as baked goods, margarine, microwave popcorn, and biscuits.
Many of the potential health risks are related to trans fat intake, and the FDA recently even decided to revoke its GRAS (generally considered safe) status (46).
in particular, multiple studies have linked increased intake of trans fats to an increased risk of heart disease. （47, 48, 49）。
one study found that eating foods rich in trans fats increases several markers of inflammation, which is one of the main risk factors for heart disease. （50）。
studies have also shown that there may be a link between trans fats and diabetes.
a large study of 84,941 women even showed that high intake of trans fats was associated with a 40% risk of developing type 2 diabetes. （51）。
reducing processed foods in your diet is the easiest and most effective way to reduce your intake of trans fats.
you can also make some simple changes in your diet, such as replacing margarine with butter and vegetable oil with olive or coconut oil.
summary: consuming trans fats can have many negative health effects, including inflammation, heart disease, and diabetes.
10. xanthan gum
xanthan gum is a common additive used to thicken and stabilize many types of foods, such as salad dressings, soups, syrups, and sauces.
it is also sometimes used in gluten-free recipes to help improve the texture of foods.
xanthan gum has been linked to a variety of health benefits.
one study found that eating rice with xanthan gum added had lower blood glucose levels than rice without xanthan gum added (52).
another study also found that eating xanthan gum for six weeks lowered blood sugar and cholesterol levels and increased satiety. （53）。
however, recent research on the potential benefits of xanthan gum remains limited.
in addition, consuming large amounts of xanthan gum may also be associated with digestive problems, such as increased stool excretion, gas, and soft stools. （54）。
however, for most people, xanthan gum is generally safe and well tolerated.
if you do develop negative symptoms after consuming xanthan gum, it is best to reduce your intake or consider eliminating it from your diet.
summary: xanthan gum may help lower blood sugar and cholesterol levels. when taken in large amounts, it may cause digestive problems such as flatulence and soft stools.
11. artificially season
artificial flavors are chemicals designed to mimic the taste of other ingredients.
they can be used to mimic a variety of different flavors, from popcorn and caramel to fruit and more.
animal studies have found that these synthetic fragrances may have some health effects.
one study found that rats had significantly reduced erythrocyte production after 7 days of being fed artificial flavors.
not only that, but certain flavors such as chocolate, biscuits, and strawberries have also been found to have toxic effects on their bone marrow cells. （55）。
similarly, another animal study showed that synthetic spices from grapes, plums, and oranges inhibit cell division and produce toxicity to bone marrow cells in mice. （56）。
however, keep in mind that these studies use doses much higher than you might find in food, and further research is needed to determine how artificial flavorings found in foods affect humans.
also, if you want to limit your intake of artificial flavorings, check the ingredient labels for your food.
look for "chocolate" or "cocoa" on ingredient labels instead of "chocolate flavorings" or "artificial flavorings."
summary: some animal studies have found that artificial flavors may be toxic to bone marrow cells. more research is needed to assess the impact on humans.
12. Yeast extract
yeast extract, also known as autolytic yeast extract or hydrolyzed yeast extract, is added to certain salty foods such as cheese, soy sauce, and salty snacks to add flavor.
it is made by mixing sugar and yeast in a warm environment, then spinning in a centrifuge and discarding the cell walls of the yeast.
yeast extract contains glutamic acid, a natural amino acid found in many foods.
Much like monosodium glutamate (MSG), consuming foods that contain glutamate may cause mild symptoms such as headaches, numbness, and swelling in people who are sensitive to their effects. (6）。
in addition, yeast extract is relatively high in sodium, containing approximately 400 mg (57) per teaspoon (8 grams).
reducing sodium intake has been shown to help lower blood pressure, especially in patients with high blood pressure (58).
however, most foods contain only a small amount of added yeast extract, so the glutamate and sodium in yeast extracts are unlikely to cause too much of a problem for most people.
as of 2017, yeast extracts are still recognized as safe by the food and drug administration (59).
if you do experience negative effects, consider limiting your intake of processed foods containing yeast extracts and adding more fresh whole foods to your diet.
summary: yeast extract is high in sodium and contains glutamate, which may trigger symptoms in some people. however, because only a small amount of yeast extract is added to food, it is unlikely to cause problems for most people.
Conclusion
while some food additives have been linked to some very scary side effects, there are plenty of other food additives that can be safely consumed as part of a healthy diet.
start reading ingredient labels while shopping to take control of your diet and determine what's really added to your favorite foods.
in addition, try to reduce processed and packaged foods and add more fresh ingredients to your diet to minimize the intake of food additives.