What ingredients to avoid in bread in the UK?

According to a 2022 report by Pesticide Action Network (PAN) UK, nearly half of all bread sold in the country contains a mixture of multiple pesticides. Navigating the supermarket aisles to find a genuinely healthy loaf can be tricky, so knowing what ingredients to avoid in bread in the UK is key to making informed choices for your health. This guide will help you identify the common additives and chemicals often found in commercial loaves.

Quick Summary

This guide provides a comprehensive overview of the additives and hidden ingredients commonly found in UK commercial bread, helping you identify and understand why you might want to avoid them. It covers preservatives, emulsifiers, processed flour, and contaminants like pesticides, explaining their potential health impacts and how to interpret food labels to find cleaner, healthier alternatives.

Key Points

• Emulsifiers (E471, E472e, etc.): These are used for softer texture and longer shelf life but have been linked to potential health issues and often indicate a highly processed product.

• Preservatives (Calcium Propionate - E282): Added to prevent mould and extend shelf life, with some studies linking it to behavioural issues and metabolic effects in sensitive individuals.

• Hidden Sugars: Commercial bread often contains added sugars (e.g., glucose-fructose syrup) to feed yeast and enhance browning, leading to empty calories and potential health risks.

• Pesticide Residues: UK bread can contain traces of pesticides like glyphosate, used on wheat crops. Choosing organic bread helps avoid this exposure.

• Banned Additives: The UK bans controversial additives like potassium bromate and azodicarbonamide, which are still used elsewhere, highlighting a stricter regulatory approach.

• Look for simple ingredients: Prioritise loaves with minimal, recognisable ingredients (flour, water, salt, yeast) over those with a long list of unfamiliar E-numbers.

Decoding the Label: Additives to Watch For

Commercial bread in the UK often contains a variety of additives to improve its texture, appearance, and shelf life. While many are considered safe in small quantities, some are linked to potential health issues and are best minimised or avoided. Understanding what these additives do can help you make more conscious choices.

Emulsifiers and Flour Improvers

Emulsifiers help create a softer crumb structure and extend the bread's shelf life. Some common emulsifiers to look out for on UK bread labels include:

• Mono- and diglycerides of fatty acids (E471): These can be derived from plant oils or animal fats and have been linked to potential negative effects on heart health and weight gain.
• Sodium stearoyl-2-lactylate (E481) and Calcium stearoyl-2-lactylate (E482): Used for similar purposes as E471 to improve dough stability and volume.
• Lecithins (E322): Often derived from soya, which is a common allergen, it is used to emulsify ingredients.
• Polysorbate 80 (E433): This synthetic emulsifier has been linked to inflammation and alterations in the gut microbiome.

Preservatives for Longevity

To prevent mould and keep bread on the shelf longer, preservatives are commonly added. While generally considered safe, some have been associated with adverse effects in sensitive individuals.

• Calcium Propionate (E282): A common preservative that has been linked to potential gut issues and behavioural problems in children in some studies, although more research is needed.
• Sulphur Dioxide (E220): Primarily found in fruit bread, this preservative can cause respiratory problems and allergic reactions, particularly for those with asthma.

Understanding Flour and Sugars

What goes into the flour is just as important as the additives. The UK has mandatory flour fortification, but some commercial flours may still be a concern.

• Bleached Flour: While not permitted in UK flour, some baked goods use flour from other countries that allow bleaching agents like chlorine dioxide.
• Hidden Sugars: Many breads contain added sugars, not just for taste but also to feed the yeast and aid browning. Look out for terms like 'glucose-fructose syrup', dextrose, malt syrup, or hydrolysed starch in the ingredient list, especially high up, indicating a higher quantity. In the UK, high-fructose corn syrup is known as glucose-fructose syrup.

Banned Additives and Pesticide Residues

It is important to note that the UK and EU have banned some additives that are still used in other countries, such as the US.

• Potassium Bromate: Banned in the UK since 1990 due to being classified as a probable carcinogen in animal studies.
• Azodicarbonamide (ADA): Banned for food use in the UK and EU for over a decade due to potential links to respiratory issues and cancer.

However, another concern, particularly highlighted by the Pesticide Action Network (PAN) UK, is the presence of pesticide residues in bread. These can enter the supply chain through the wheat itself, with some pesticides like glyphosate being used as a pre-harvest desiccant. This raises concerns about potential long-term health effects.

Comparison of Standard vs. Artisan Bread Ingredients

To illustrate the difference, here is a comparison of typical ingredients found in a supermarket loaf versus a traditional artisan loaf.

Feature	Standard Supermarket Loaf	Traditional Artisan Loaf
Ingredients List	Long list, often including emulsifiers (E471, E472e), preservatives (E282), and other additives.	Short list: flour, water, salt, yeast/sourdough starter.
Shelf Life	Extended, often lasting for a week or more due to preservatives.	Shorter, typically 2-3 days, without the use of preservatives.
Flour	Often includes fortified white flour (with added calcium, iron, etc.) and potential pesticide residue from conventional farming.	Typically uses organic, unbleached, or whole-grain flour, avoiding many chemical treatments.
Process	Industrial, fast-fermented, and often includes chemical improvers.	Traditional, slow-fermentation (sourdough) process, allowing for natural development and flavour.
Nutritional Density	Lower, as processing removes many nutrients, with fortification added back synthetically.	Higher, especially in wholemeal varieties, which retain the bran and germ.

How to Choose a Better Loaf

For those seeking a cleaner, more nourishing bread, following a few simple steps when shopping can make a significant difference.

Read the Label Carefully

The ingredient list is ordered by quantity, so pay attention to the first few items. A shorter list is generally better. The UK requires allergens to be highlighted in bold in the ingredients list, making them easier to spot. Look out for the E-number codes for additives.

Look for "Real Bread" or Sourdough

Seek out products labelled as "real bread" or traditional sourdough, which often contain minimal ingredients. The Real Bread Campaign in the UK advocates for better bread labelling and traditional techniques. True sourdough is made only with a starter, flour, water, and salt, with a long fermentation process that can improve digestibility.

Shop at Artisan Bakeries or Health Food Stores

Artisan bakers and many health food shops prioritise quality ingredients and traditional methods, meaning you can often find loaves free from unnecessary additives.

Consider Making Your Own

Making your own bread is the best way to have complete control over the ingredients. With just flour, water, salt, and yeast, you can create a wholesome loaf at home.

Conclusion: Making Informed Choices

Choosing what ingredients to avoid in bread in the UK is a simple yet powerful step towards healthier eating. While it is true that many of the additives in commercial bread are deemed safe by regulators like the Food Standards Agency (FSA), the cumulative effect of consuming these processed ingredients is a growing area of concern for many consumers. By understanding which emulsifiers and preservatives to watch for and prioritising cleaner, simpler ingredient lists, you can move away from ultra-processed loaves towards more traditional, nourishing options. A healthier loaf isn't necessarily just about what's in it, but also about what is intentionally left out, offering a cleaner, more natural food experience..

Frequently Asked Questions

1. Are all E-numbers in UK bread bad for you? No. The E-number system simply classifies approved food additives. Many are derived from natural sources, such as ascorbic acid (Vitamin C, E300), which acts as an antioxidant and flour improver. However, some E-numbers, particularly certain emulsifiers and preservatives, are linked to potential health concerns for sensitive individuals.

2. What is the difference between white, brown, and wholemeal bread in the UK? Wholemeal bread uses the entire wheat grain, including the bran and germ, retaining more fibre and nutrients. White and brown breads are made from refined flour, and while they must be fortified with certain nutrients by law, they lack the full nutritional profile of wholemeal.

3. Is glyphosate used in UK bread? According to a PAN UK report, a significant proportion of UK bread has been found to contain residues of multiple pesticides, including glyphosate, which is used as a pre-harvest desiccant. Choosing organic flour is the best way to avoid this.

4. What is 'real bread'? The Real Bread Campaign defines 'real bread' as bread made without chemical additives. This means it is typically made with minimal ingredients like flour, water, yeast (or a sourdough starter), and salt, and no preservatives, emulsifiers, or processing aids.

5. Are mono- and diglycerides (E471) safe? The European Food Safety Authority (EFSA) concluded that E471 is safe as a food additive. However, some sources raise concerns about its potential link to increased heart disease and weight gain, and it can contain trans fats. For those seeking a simpler diet, avoiding E471 may be a personal preference.

6. How can I tell if a bread has added sugar? Check the ingredients list. Look for terms like 'glucose-fructose syrup', dextrose, malt syrup, or simply 'sugar'. The higher up the ingredient is on the list, the more of it the bread contains.

7. Should I be concerned about calcium propionate? Calcium propionate (E282) is a preservative considered safe by health authorities. Some human studies have linked it to behavioural issues in children and insulin spikes, but more research is needed. It is a preservative, so a bread without it will likely go mouldy faster.

Key Takeaways

• Prioritise a short ingredients list: The fewer ingredients, the less likely the bread is to be highly processed.
• Watch for emulsifiers and preservatives: Ingredients like E471, E481, and E282 extend shelf life but are unnecessary for traditional baking and may have potential health concerns.
• Be aware of hidden sugars: Terms like 'glucose-fructose syrup' and dextrose indicate added sweeteners. Check the order of ingredients to see how much sugar is present.
• Choose wholemeal and organic options: Wholemeal bread is more nutritious than white, and organic products help avoid pesticide residues like glyphosate.
• Consider artisan or 'real bread': These often use traditional methods and natural ingredients, producing a cleaner, more nourishing loaf.

Frequently Asked Questions

What is the UK's stance on potassium bromate in bread?

The use of potassium bromate as a flour improver has been banned in the UK since 1990 due to being identified as a potential carcinogen in animal studies.

Do UK bread labels need to show all additives?

Yes, under UK and EU regulations, all ingredients in a pre-packaged product must be listed in descending order by weight, and allergens must be highlighted.

Can I find high-fructose corn syrup in UK bread?

High-fructose corn syrup is known as glucose-fructose syrup in the UK and is sometimes used as a sweetener in processed foods, including some bread. However, its use is less common in UK bread than in the US.

What are the common emulsifiers to avoid in UK bread?

Common emulsifiers to consider avoiding include mono- and diglycerides of fatty acids (E471), sodium stearoyl-2-lactylate (E481), and polysorbate 80 (E433), which have been linked to potential health issues.

Why is wholemeal bread generally healthier?

Wholemeal bread is healthier because it uses the entire wheat grain, including the nutrient-rich bran and germ. This provides more fibre, vitamins, and minerals than refined white or brown flour, which often only has some nutrients added back synthetically.

What is the Real Bread Campaign?

The Real Bread Campaign is a UK initiative that advocates for better, clearer labelling and promotes bread made without chemical additives. They encourage consumers to seek out bread made with simple, natural ingredients.

How can I check for hidden sugars on a UK bread label?

Check the ingredients list for terms like 'sugar', 'glucose', 'dextrose', 'malt extract', or any other word ending in '-ose'. The position on the list indicates its prominence; the closer to the beginning, the more of it the bread contains.