The purpose and regulation of E-numbers
E-numbers are codes assigned to food additives that have been approved for use within the European Union (EU) and other regions. The 'E' stands for Europe, and these numbers serve to standardize and simplify the labeling of additives across international markets. The regulatory process, overseen by bodies like the European Food Safety Authority (EFSA) and the Joint FAO/WHO Expert Committee on Food Additives (JECFA), involves extensive testing to determine an Acceptable Daily Intake (ADI). An E-number's presence on an ingredient list indicates that at one point it was considered safe for consumption under specific conditions. However, safety evaluations can evolve, and new research has flagged some additives as a cause for concern, particularly for sensitive individuals or when consumed in excess.
Controversial artificial colorants
Some of the most widely scrutinized E-numbers are artificial food colors, largely due to their link with hyperactivity in children. A landmark UK Food Standards Agency (FSA) funded study found that a mixture of artificial colors could cause increased hyperactivity in some children. As a result, many products in the EU containing these dyes must carry a warning label.
E-numbers linked to hyperactivity
- E102 (Tartrazine): A lemon-yellow dye found in soft drinks, sweets, and sauces. Linked to hyperactivity and allergic reactions in sensitive individuals, especially those with asthma. Banned in some countries.
- E110 (Sunset Yellow FCF): An orange-yellow colorant used in candy, drinks, and desserts. Associated with hyperactivity and skin reactions.
- E122 (Carmoisine): A synthetic red dye. Some studies suggest it can trigger allergic reactions and worsen asthma symptoms.
- E129 (Allura Red AC): A red dye. Best avoided by those with asthma or allergies.
Preservatives and their potential side effects
Preservatives, coded in the E200-E299 range, are added to foods to inhibit the growth of microorganisms and extend shelf-life. However, some have been associated with adverse health effects.
- E211 (Sodium Benzoate): A preservative commonly found in soft drinks and dressings. Can form benzene, a carcinogen, when combined with vitamin C. It is also linked to hyperactivity in children.
- E220-E228 (Sulphites): These preservatives are used in wine, dried fruit, and juices. They are a common cause of allergic reactions, particularly for asthmatics, and can cause symptoms like nausea and gastrointestinal upset.
- E250 (Sodium Nitrite): Used to preserve cured meats like bacon and ham, and gives them a pink color. Can form carcinogenic nitrosamines during cooking at high temperatures.
Concerns with antioxidants, emulsifiers, and sweeteners
Antioxidants (E300-E399)
Synthetic antioxidants are used to prevent fats from becoming rancid. BHA (E320) and BHT (E321) are controversial synthetic antioxidants. BHA is classified as a possible human carcinogen by the International Agency for Research on Cancer. Some studies raise concerns about BHT's effects on hormone function.
Emulsifiers (E400-E499)
Recent research has brought emulsifiers under scrutiny for their potential impact on gut health and cardiovascular disease. A study published in The BMJ indicated that high intake of certain emulsifier E-numbers, such as monoglycerides and diglycerides of fatty acids (E471) and their esters (E472), was associated with an increased risk of cardiovascular disease. Carrageenan (E407), a thickening agent, has been linked to gastrointestinal inflammation.
Sweeteners (E900-E999)
Artificial sweeteners are a frequent subject of debate regarding their long-term health effects.
- E951 (Aspartame): One of the most controversial sweeteners. While deemed safe at approved levels, some individuals report side effects like headaches and nausea. Concerns exist regarding potential neurological and metabolic effects, though scientific evidence is debated.
- E621 (Monosodium Glutamate - MSG): A flavor enhancer that can cause adverse reactions like headaches, flushing, and palpitations in some individuals sensitive to it.
Comparison of notable controversial E-numbers
| E-Number | Category | Associated Concern | Common Product Examples |
|---|---|---|---|
| E102 | Colorant | Hyperactivity, allergies, asthma | Soft drinks, mustard, sweets |
| E211 | Preservative | Hyperactivity, potential benzene formation | Soft drinks, pickles, salad dressings |
| E320 | Antioxidant | Possible carcinogen, hormonal effects | Chips, processed meats, cereals |
| E407 | Emulsifier/Thickener | Gastrointestinal inflammation | Dairy alternatives, processed meats, ice cream |
| E621 | Flavor Enhancer | 'MSG symptom complex' (headaches, nausea) | Instant noodles, crisps, savory snacks |
| E951 | Sweetener | Potential neurological effects in sensitive people | Diet sodas, sugar-free gum, some desserts |
How to avoid potentially harmful E-numbers
The key to minimizing exposure is to reduce consumption of ultra-processed foods. Here are some practical steps:
- Read ingredient labels carefully: Check for E-numbers, especially those in the controversial categories like artificial colors (E100s), preservatives (E200s), and certain emulsifiers (E400s). Be aware that some countries list the chemical name instead of the E-number.
- Choose whole foods: Opt for fresh, unprocessed ingredients that are naturally free from additives. The more a food is processed, the more likely it is to contain additives to enhance taste, texture, and shelf life.
- Use whole food alternatives: Instead of flavored packets with MSG (E621), use natural spices and herbs. Choose dried fruits without added sulphites (E220-E228) and prepare fresh juice instead of relying on packaged options with preservatives.
- Buy organic: Organic products generally prohibit the use of artificial additives and preservatives, although it's still wise to check labels for any specific additives that may be permitted in organic products.
- Cook at home: Preparing meals from scratch gives you complete control over ingredients and eliminates the need for many preservatives, flavor enhancers, and other additives common in pre-packaged foods.
Conclusion
While regulatory bodies like the JECFA and EFSA deem approved E-numbers safe within specified limits, evidence suggests that some additives carry potential risks, particularly for vulnerable groups like children or those with sensitivities. Additives linked to hyperactivity, allergic reactions, and gut inflammation, as well as those with potential carcinogenic implications, warrant caution. For consumers, the best approach is informed vigilance. By carefully reading labels and prioritizing a diet rich in whole, unprocessed foods, you can effectively manage and limit your intake of potentially harmful E-numbers. Limiting ultra-processed foods is a public health recommendation that reduces exposure to many non-essential and controversial additives.
