Are there any unhealthy seasonings?: Decoding Your Spice Rack

October 18, 2025 •

4 min read

According to a Consumer Reports investigation, a significant portion of common herbs and spices were found to contain measurable amounts of heavy metals like arsenic, lead, and cadmium, with some exceeding health concern thresholds. This startling finding highlights that even seemingly simple ingredients can carry hidden health risks.

Quick Summary

Beyond heavy metal contamination, many commercial seasonings contain unhealthy levels of sodium, artificial additives, and fillers. Reading labels and understanding the ingredients are essential for making healthier food choices and avoiding potential health issues associated with these flavor enhancers.

Key Points

Check for Heavy Metals: Some dried herbs and spices, notably oregano, thyme, and turmeric, have been found to contain concerning levels of lead, arsenic, and cadmium.
Beware of High Sodium: Processed seasoning blends are often laden with salt, which can significantly contribute to high blood pressure and other cardiovascular issues.
Understand Artificial Additives: Look out for flavor enhancers like MSG, yeast extract, and hydrogenated oils in processed blends, which offer little nutritional value and can have adverse effects.
Consider Medication Interactions: Concentrated doses of certain spices, such as ginger, turmeric, garlic, and black pepper, can interfere with medications like blood thinners.
Prioritize Natural Alternatives: Making your own salt-free seasoning blends from whole spices and fresh herbs allows you to control ingredients and avoid hidden contaminants and additives.
Become a Label Reader: Always scrutinize the ingredient list of commercial seasoning products to spot hidden sodium, MSG, and other synthetic additives.

The Hidden Dangers of Contaminated Spices

While natural spices offer numerous health benefits, they are not immune to contamination. A primary concern is the presence of heavy metals, which can be introduced into the spices during the growing process from the soil or water, or through adulteration by sellers to enhance color and weight. Consumer Reports tests have identified concerning levels of lead and cadmium in popular dried herbs like oregano and thyme. Specific incidents, such as the 2023 recall of applesauce pouches contaminated with lead from cinnamon, underscore the risks, especially for vulnerable populations like infants. Other contaminants, such as mycotoxins (carcinogenic mold toxins) and pathogenic bacteria like Salmonella, have also been found in various spices. Proper sourcing from reputable brands and checking labels for quality certifications are crucial steps for minimizing exposure.

The Problem with Processed Seasoning Blends

Many pre-packaged seasoning blends are designed for convenience but often contain ingredients that can undermine your health goals. A major culprit is excessive sodium, which is linked to high blood pressure, heart disease, and stroke. Processed blends often use salt to enhance and preserve flavor, sometimes accounting for the majority of the sodium in a meal. Beyond salt, these products frequently include flavor enhancers like Monosodium Glutamate (MSG) and various artificial additives.

Artificial Additives and Their Effects

Monosodium Glutamate (MSG): Although the FDA considers MSG safe in moderation, some individuals report experiencing short-term symptoms like headaches, flushing, or nausea, known as MSG symptom complex. More recent research on animal models suggests that very high intake may be linked to metabolic disorders, though human studies are inconclusive.
Yeast Extract and Hydrolyzed Vegetable Protein: These additives are often used to provide an umami flavor and can also contain MSG.
Anti-caking agents: Ingredients like silicon dioxide are used to prevent clumping but provide no nutritional value.
Hydrogenated Oils: Some seasoning cubes contain trans fats in the form of hydrogenated oils, which are harmful to cardiovascular health.

Natural Spices and Medical Interactions

While less common, some natural, whole spices can interact with certain medications when consumed in concentrated or supplemental amounts, rather than as minor flavoring in a dish.

Common interactions include:

Ginger and Turmeric: Their blood-thinning properties can interfere with anticoagulant medications like Warfarin or Aspirin.
Garlic: High intake can have a blood-thinning effect and lower blood pressure, which may be problematic for individuals already on blood pressure medication.
Cinnamon (Cassia variety): Contains coumarin, which can cause liver damage if consumed in large amounts.
Black Pepper (Piperine): Can interfere with the metabolism of certain drugs, potentially leading to dangerously high drug levels in the bloodstream.

Processed vs. Natural Seasonings: A Comparison


Feature	Processed Seasoning Blends	Natural Herbs and Spices
Ingredients	Often contain salt, MSG, yeast extract, anti-caking agents, and artificial flavors.	Free from additives, consisting of pure dried herbs and spices.
Sodium Content	Typically high due to added salt, contributing significantly to daily intake.	Often salt-free or very low in sodium, allowing for better control.
Flavor Profile	Mass-produced, uniform taste, often containing powerful enhancers to boost flavor.	Richer, more complex aroma and flavor from natural essential oils.
Health Benefits	Minimal to no nutritional benefits; can introduce unhealthy compounds.	Contains beneficial antioxidants, vitamins, and anti-inflammatory properties.
Customization	Limited flexibility as ingredients are pre-mixed.	Allows for endless customization and control over flavor intensity.
Sourcing	Can be sourced from large-scale, industrial farming with risk of contamination.	Many ethically sourced and organic options available, supporting sustainable farming.

How to Choose Healthier Seasoning Options

Opting for healthier seasonings is straightforward when you know what to look for. The first rule is to become a dedicated label reader, but you can also make smarter choices in the kitchen:

Read Labels Carefully: Look for ingredients beyond the obvious spices. Be wary of hidden names for MSG (like yeast extract or hydrolyzed vegetable protein) and excessive sodium.
Prioritize Whole Spices: Whole spices, such as cinnamon sticks, peppercorns, or cumin seeds, are less likely to contain fillers and retain more potent flavor. Grind them fresh for maximum aroma and taste.
Create Your Own Blends: Take control by making your own salt-free seasoning mixes. A blend of garlic powder, onion powder, paprika, black pepper, and other herbs can offer a flavorful alternative to store-bought mixes.
Focus on Freshness: Utilize fresh ingredients like garlic, onions, ginger, and herbs. Not only do they provide robust, natural flavor, but they also contribute nutrients to your meal.
Support Reputable Brands: Research brands known for quality and rigorous testing for heavy metals and purity, or choose certified organic options. You can also explore low-sodium alternatives like seaweed flakes, which offer an umami flavor profile without the high sodium content.
Reduce Sodium Gradually: Your taste buds can adapt over time. By slowly decreasing your reliance on salty seasonings, you will begin to appreciate the natural flavors of your food more fully. For more information on reducing sodium, you can consult sources like the FDA's guidance on sodium in your diet.

Conclusion

While seasonings are a fundamental part of cooking, the quality of what's in your spice jar matters. Unhealthy additives like high sodium and artificial flavors, coupled with potential heavy metal contamination in some products, mean it's essential to be a mindful consumer. By choosing natural spices, creating your own blends, and being aware of potential medication interactions, you can enhance your food's flavor safely and healthily. Taking control of your spice rack is a simple but powerful step toward better nutrition and overall well-being. Don't let hidden ingredients and contaminants compromise your health; empower your cooking with pure, unadulterated flavor.

Frequently Asked Questions

The FDA considers MSG safe in moderate amounts. While some people experience mild, short-term symptoms like headaches or flushing (known as MSG symptom complex), studies have not found conclusive evidence of widespread adverse effects. However, it's often used in highly processed foods, which are generally less healthy.

To minimize your risk, consider purchasing spices from reputable brands known for their quality control. Opting for whole spices and grinding them yourself can also reduce contamination risk. Choosing certified organic options and checking product testing information, if available, can help.

Yes, many bouillon cubes and powders are unhealthy due to their high content of sodium, MSG, and sometimes trans fats from hydrogenated oils. It is best to use them in moderation or opt for homemade stocks and salt-free seasoning blends instead.

High doses of turmeric's active compound, curcumin, can have blood-thinning effects. If you are taking anticoagulant medication, it is best to consult your doctor before regularly consuming large amounts of turmeric or taking supplements.

You can create your own flavorful salt-free blend with a mix of garlic powder, onion powder, dried herbs like basil and oregano, paprika, and a pinch of cayenne pepper. Seaweed flakes can also provide a naturally salty, umami flavor.

Check the ingredient list for terms like 'natural flavors,' 'artificial flavors,' 'hydrolyzed vegetable protein,' and various chemical preservatives. Natural, single-ingredient spices will list only the spice itself.

Food irradiation uses radiation to kill potential bacteria, but this process can also destroy some nutrients and change the chemical composition of spices. While considered safe by regulators, many health-conscious consumers prefer non-irradiated options, which are often found in organic or natural food stores.