What are the worst food additives?

According to the World Health Organization (WHO), excessive consumption of processed meats containing certain additives, like sodium nitrite, has been linked to an increased risk of bowel cancer. Understanding these controversial ingredients is the first step toward making informed dietary decisions and protecting your health.

Quick Summary

A review of some of the most controversial food additives and their potential health risks. This guide covers artificial sweeteners, preservatives like nitrates, and synthetic colorings found in processed foods.

Key Points

• Trans Fats: Found in processed and fried foods, they raise LDL cholesterol and significantly increase the risk of heart disease and stroke.

• Artificial Dyes: Petroleum-derived colorings, like Red 40 and Yellow 5, have been linked to hyperactivity in children and potential carcinogenic effects in animal studies.

• Nitrates and Nitrites: These preservatives in cured meats can form carcinogenic nitrosamines when cooked, increasing the risk of certain cancers.

• BHA and BHT: Synthetic antioxidants used to prevent rancidity, they are considered potential human carcinogens and endocrine disruptors.

• High-Fructose Corn Syrup (HFCS): This cheap sweetener contributes to fatty liver disease, insulin resistance, and an increased risk of obesity and diabetes.

• Carrageenan: A thickener from seaweed that may cause gut inflammation, digestive problems, and potentially worsen insulin resistance in some individuals.

• MSG: A flavor enhancer that can cause adverse reactions in sensitive individuals and may contribute to weight gain by increasing food palatability.

The Controversial World of Food Additives

Food additives are substances intentionally added to food to preserve flavor, enhance taste, or improve appearance and texture. While many have been used for centuries, the modern, highly-processed food industry relies on a vast and complex array of both natural and artificial chemicals. While regulatory bodies like the FDA in the US and the European Food Safety Authority (EFSA) approve and monitor these substances, concerns persist regarding their long-term health effects, with some critics pointing to the 'Generally Recognized As Safe' (GRAS) loophole that allows some additives to be used without extensive vetting.

Worst Offenders in the Processed Food Aisle

Several additives stand out due to mounting evidence of their potential negative health impacts. Avoiding these is a key step toward a cleaner, healthier diet.

Artificial Food Dyes

Synthetic food dyes, such as Red 40, Yellow 5, and Yellow 6, are derived from petroleum and used to make foods visually appealing. In Europe, foods containing certain artificial dyes require a warning label about effects on children's activity and attention.

• Health Concerns: Linked to hyperactivity and behavioral issues in children, allergic reactions, and some animal studies suggest links to cancer.
• Commonly Found In: Candies, sodas, breakfast cereals, flavored yogurts, and baked goods.

Trans Fats

Often listed as “partially hydrogenated oils,” trans fats are created when manufacturers add hydrogen to liquid vegetable oil to make it solid. This process increases shelf life and improves texture, but at a significant cost to heart health.

• Health Concerns: Trans fats are notorious for raising LDL (bad) cholesterol while lowering HDL (good) cholesterol, substantially increasing the risk of heart disease, stroke, and type-2 diabetes.
• Commonly Found In: Margarines, snack foods, commercially fried foods, and baked goods.

High-Fructose Corn Syrup (HFCS)

This highly-refined sweetener is a cheaper alternative to sugar and is pervasive in the American diet. HFCS is particularly concerning because its high fructose content is processed by the liver, unlike glucose.

• Health Concerns: Overconsumption is linked to insulin resistance, fatty liver disease, and increased abdominal fat, which elevates the risk of obesity, type-2 diabetes, and cardiovascular disease.
• Commonly Found In: Soft drinks, juices, baked goods, condiments, and many processed sweets.

Sodium Nitrite and Sodium Nitrate

These preservatives are added to processed meats like bacon, hot dogs, and deli meats to extend shelf life, prevent bacterial growth, and give them a pink color.

• Health Concerns: When cooked at high heat, nitrites can combine with amino acids to form nitrosamines, which are carcinogenic compounds.
• Commonly Found In: Cured and processed meats.

Butylated Hydroxyanisole (BHA) and Butylated Hydroxytoluene (BHT)

BHA and BHT are synthetic antioxidants used as preservatives to prevent fats from going rancid. They are banned in many countries but still legal in the US.

• Health Concerns: Classified as potential human carcinogens by the National Toxicology Program. Linked to endocrine disruption and tumor growth in animal studies.
• Commonly Found In: Snack foods, breakfast cereals, processed meats, and some cosmetics.

Carrageenan

Derived from red seaweed, this additive is used as a thickener, emulsifier, and stabilizer. Although food-grade carrageenan is considered safe by the FDA, research continues to suggest potential adverse effects.

• Health Concerns: Associated with intestinal inflammation, bloating, and other digestive issues. Studies also show a link to insulin resistance, particularly in individuals with higher BMIs.
• Commonly Found In: Dairy alternatives (almond, soy milk), ice cream, yogurt, and processed meats.

Artificial Sweeteners (e.g., Aspartame)

Artificial sweeteners provide sweetness with few to no calories. Aspartame (Equal) has a long history of controversy, while others like sucralose (Splenda) have also faced scrutiny.

• Health Concerns: Associated with headaches and other neurological issues. Some studies suggest a potential increased risk of certain cancers and heart-related events.
• Commonly Found In: Diet sodas, sugar-free desserts, and some chewing gums.

Monosodium Glutamate (MSG)

MSG is a flavor enhancer used to give foods a savory, umami taste. For decades, it has been linked to a group of symptoms called "MSG symptom complex," though the link remains controversial.

• Health Concerns: Some sensitive individuals may experience headaches, flushing, or nausea. Recent research suggests a possible link to obesity due to increased palatability and higher consumption of processed foods.
• Commonly Found In: Canned soups, instant noodles, frozen meals, and many snack foods.

Sulfites

Used as a preservative in dried fruits, wines, and other products, sulfites prevent spoilage and maintain color.

• Health Concerns: Can trigger asthma symptoms, headaches, and allergic reactions in sensitive individuals. The risk is particularly significant for those with asthma.
• Commonly Found In: Wine, dried fruit, pickled vegetables, and sausages.

A Comparison of Common Additives

Additive	Primary Function	Health Concerns	Foods Where Found
Trans Fats	Increases shelf life, improves texture	Raises LDL, lowers HDL, risk of heart disease, diabetes	Margarines, fried foods, baked goods
Artificial Dyes	Enhances visual appeal	Hyperactivity in children, potential carcinogen, allergies	Candies, cereals, sodas
Sodium Nitrite	Preservative, adds pink color	Carcinogenic nitrosamines (when cooked), linked to certain cancers	Cured meats (bacon, hot dogs, deli meat)
BHA & BHT	Antioxidant preservative	Potential human carcinogen, endocrine disruption	Cereals, processed meats, snack foods
High-Fructose Corn Syrup	Sweetener, preservative	Insulin resistance, fatty liver disease, obesity risk	Sodas, flavored yogurts, cereals, ketchup

Reading the Labels: A Guide to Avoid Harmful Additives

To minimize your exposure to harmful food additives, the most effective strategy is to reduce your consumption of ultra-processed foods. When purchasing packaged products, always read the ingredient list, which is required by law to list all components in descending order by weight.

• Look for products with shorter ingredient lists. Whole, unprocessed foods have no ingredient list at all.
• Pay attention to E-numbers in Europe, which are standardized codes for food additives. In the US, additives are typically spelled out.
• Seek out natural alternatives, such as using spices for flavor instead of MSG, or opting for products that use natural coloring from fruits and vegetables.
• Learn the alternative names for certain additives. For instance, trans fats can be listed as 'partially hydrogenated oil'.

Conclusion: Making Smarter Choices

While food additives play a role in modern food production by improving shelf life and appearance, the long-term health implications of many, such as trans fats and artificial dyes, are cause for concern. Consumers have the power to protect their health by becoming vigilant label readers and prioritizing whole, unprocessed foods. Making small changes, like swapping out a soda for water or choosing nitrate-free meats, can significantly reduce your exposure to some of the worst additives on the market and support better long-term health outcomes. By staying informed and demanding healthier, cleaner products, you can play an active role in shaping a better food future.

For more information on the health impacts of trans fats, visit the Mayo Clinic's expert overview here: Trans fat is double trouble for heart health - Mayo Clinic.

Frequently Asked Questions

What are food additives?

Food additives are substances added to food during processing to perform a specific function, such as enhancing flavor, texture, or appearance, or extending shelf life.

Why are food additives used?

Additives are used for various technical purposes, including preserving food to prevent spoilage, improving safety, modifying sensory properties like taste and color, and keeping foods in good condition during transport and storage.

Are all food additives bad for you?

No, not all food additives are inherently bad. Many are harmless, like salt and some natural colorings. However, some synthetic and man-made additives are linked to health concerns, and certain individuals may be sensitive to even approved ones.

How can I identify harmful food additives?

You can identify food additives by reading the ingredient list on packaged products. In the US, they are typically listed by name, while in Europe, they often have an 'E-number.' Be aware of the alternative names for some additives, such as 'partially hydrogenated oil' for trans fats.

Is high-fructose corn syrup worse than sugar?

While the negative effects of excessive sugar are well-known, some studies suggest HFCS may have unique risks, like contributing more significantly to fatty liver disease. Limiting all forms of added sugar, including both HFCS and regular sugar, is the best approach for health.

Is MSG harmful?

The FDA classifies Monosodium Glutamate (MSG) as 'Generally Recognized As Safe' (GRAS). While sensitive individuals may experience temporary symptoms like headaches, research has largely debunked the myths surrounding widespread MSG toxicity. However, it's often found in highly processed foods high in sodium.

What are sulfites and should I avoid them?

Sulfites are preservatives used to prevent discoloration and inhibit bacterial growth in foods like wine and dried fruits. If you have asthma, you may have a sensitivity and should be particularly cautious, as sulfites can trigger breathing difficulties.

Are artificial food colorings really that bad?

Many artificial food colorings, like Red 40, have been linked to behavioral issues like hyperactivity in children. Many are banned or carry warnings in Europe, highlighting ongoing health concerns, despite being widely used in the US.