Reading food labels can feel overwhelming, but it’s one of the best ways to make healthier choices. Many processed foods contain additives (substances added to the food) to improve flavor, texture, shelf life, and appearance. This can include things like preservatives, colorings, flavorings, or sweeteners.
You can find food additives listed in the ingredients section beneath a food's Nutrition Facts label on the packaging. While some additives are harmless, others may carry health risks. Here’s an easy breakdown of common food additives — the good, the questionable, and the ones you might want to avoid.
✅ Generally Safe Additives
These additives are typically safe when consumed in moderation and often have benefits:
Nutrients
- Purpose: Boost nutrition
- Examples: Iodine in iodized salt, B vitamins in enriched flour
- Health Impact: Helpful for preventing deficiencies, but it’s still best to get nutrients from whole foods like fruits and vegetables.
Leavening Agents
- Purpose: Make foods light and fluffy
- Examples: Baking powder, baking soda
- Health Impact: No known health risks when used in normal amounts.
Natural Preservatives
- Purpose: Prevent spoilage naturally
- Examples: Vitamin E (tocopherols), citric acid
- Health Impact: These natural antioxidants prevent food from going bad without negative health effects.
Humectants & Anti-Caking Agents
- Purpose: Keep food moist and prevent clumping
- Examples: Glycerin, sodium ferrocyanide
- Health Impact: Widely used and considered safe in small amounts.
⚠️ Additives with Potential Risks
Some additives are safe in small amounts but may cause issues if consumed frequently or in high doses:
Synthetic Antioxidants
- Purpose: Prevent fats from going rancid
- Examples: BHA, BHT
- Potential Risks: Some studies suggest these may disrupt hormones and increase cancer risk when consumed in large amounts.
Bleaches
- Purpose: Whiten foods like flour and cheese
- Examples: Sulfur dioxide (SO₂)
- Potential Risks: Can cause respiratory issues or allergic reactions in sensitive individuals.
Emulsifiers & Thickeners
- Purpose: Improve texture and consistency
- Examples: Carrageenan, xanthan gum, guar gum
- Potential Risks: Carrageenan, in particular, has been linked to digestive issues and gut inflammation.
🚨 Additives to Avoid
These additives have been linked to significant health risks and are best avoided when possible:
Artificial Preservatives
- Purpose: Prevent spoilage and microbial growth
- Examples: Sodium nitrite, benzoic acid, sorbic acid
- Health Risks: Sodium nitrite (used in processed meats) has been linked to an increased risk of cancer. Benzoates may trigger hyperactivity in children.
Artificial Colors & Flavorings
- Purpose: Improve taste and appearance
- Examples: MSG, Red 40, Yellow 5, Blue 1, Blue 2
- Health Risks: Linked to hyperactivity in children and possible carcinogenic effects. MSG may cause headaches and allergic reactions in sensitive individuals.
Artificial Sweeteners & High-Fructose Corn Syrup (HFCS)
- Purpose: Add sweetness
- Examples: Aspartame, saccharin, HFCS
- Health Risks: HFCS is linked to obesity and insulin resistance. Aspartame and saccharin have been linked to potential metabolic and cancer risks.
Takeaways
Here are a few smart-shopping tips to make your cart safer and your body healthier:
- Limit Sugars – Look for added sugars: date sugar, coconut sugar, high-fructose corn syrup, cane juice, cane sugar, dextrose, etc. In the end, all these sugars are going to be processed by your body in a similar way. Its best to have less of it.
- Choose whole grains – Opt for whole wheat over enriched white flour.
- Limit artificial preservatives and additives – They may cause digestive issues, allergies, and metabolic problems.
- Ignore marketing gimmicks – Words like “natural,” “light,” and “multigrain” don’t always mean they are healthier.
- Stick to whole, minimally processed foods – Whole foods usually have one ingredient, while minimally processed foods have just a few simple ones. If it’s just cut, frozen, or cooked without chemicals, it’s minimally processed.
✨ The Real Bottom Line? The shorter the ingredient list, the better! When in doubt, go for whole, natural foods over processed options. If you can’t pronounce an ingredient, think twice before eating it! Your body will thank you. 😊