7. Carrageenan

Derived from red seaweed, carrageenan acts as a thickener, emulsifier and preservative in many different food products.

Common sources of carrageenan include almond milk, cottage cheese, ice cream, coffee creamers and dairy-free products like vegan cheese.

For decades, there have been concerns about the safety of this common food additive and its potential effects on health.

One animal study showed that exposure to carrageenan increased levels of fasting blood sugar and glucose intolerance, especially when combined with a high-fat diet.

Test-tube and animal studies have found that carrageenan triggered inflammation, as well.

Carrageenan is also believed to negatively impact digestive health, and may be associated with the formation of intestinal ulcers and growths.

One small study found that when people in remission from ulcerative colitis took a supplement containing carrageenan, they experienced an earlier relapse than those who took a placebo.

Unfortunately, current research on the effects of carrageenan is still very limited and more studies are needed to understand how it may affect people.

If you do decide to limit your intake of carrageenan, there are plenty of resources online that can help you find brands and products that are carrageenan-free.

SUMMARY

Test-tube and animal studies have found that carrageenan may cause high blood sugar and could cause intestinal ulcers and growths. One study also found that carrageenan contributed to an earlier relapse of ulcerative colitis.

8. Sodium Benzoate

Sodium benzoate is a preservative often added to carbonated drinks and acidic foods like salad dressings, pickles, fruit juices and condiments.

It has been generally recognized as safe by the FDA, but several studies have uncovered potential side effects that should be considered.

For example, one study found that combining sodium benzoate with artificial food coloring increased hyperactivity in 3-year-old children.

Another study showed that a higher intake of beverages containing sodium benzoate was associated with more symptoms of ADHD in 475 college students.

When combined with vitamin C, sodium benzoate can also be converted into a benzene, a compound that may be associated with cancer development.

Carbonated beverages contain the highest concentration of benzene, and diet or sugar-free beverages are even more prone to benzene formation.

One study analyzing the concentration of benzene in a variety of foods found cola and cole slaw samples with over 100 ppb of benzene, which is over 20 times the maximum contaminant level set by the EPA for drinking water.

To minimize your intake of sodium benzoate, check the labels of your food carefully.

Avoid foods that contain ingredients like benzoic acid, benzene or benzoate, especially if combined with a source of vitamin C such as citric acid or ascorbic acid.

SUMMARY

Sodium benzoate may be associated with increased hyperactivity. If combined with vitamin C, it may also form benzene, a compound that may be associated with cancer development.

9. Trans Fat

Trans fats are a type of unsaturated fat that have undergone hydrogenation, which increases shelf life and improves the consistency of products.

It can be found in many types of processed foods like baked goods, margarine, microwave popcorn and biscuits.

A number of potential health risks have been associated with trans fat intake, and the FDA even recently decided to revoke their GRAS (generally recognized as safe) status.

In particular, multiple studies have linked a higher intake of trans fats to a higher risk of heart disease.

One study found that eating foods high in trans fats increased several markers of inflammation, which is one of the major risk factors for heart disease.

Research also shows there may be a connection between trans fats and diabetes.

A large study with 84,941 women even showed that a high intake of trans fat was associated with a 40% higher risk of developing type 2 diabetes.

Cutting processed foods out of your diet is the easiest and most effective way to decrease your trans fat intake.

You can also make a few simple switches in your diet, like using butter instead of margarine and swapping out vegetable oils for olive oil or coconut oil instead.

SUMMARY

Eating trans fats has been associated with many negative effects on health, including inflammation, heart disease and diabetes.

10. Xanthan Gum

Xanthan gum is a common additive that’s used to thicken and stabilize many types of food such as salad dressings, soups, syrups and sauces.

It’s also sometimes used in gluten-free recipes to help improve the texture of foods.

Xanthan gum has been associated with several health benefits.

One study found that consuming rice with added xanthan gum resulted in lower levels of blood sugar than consuming rice without it.

Another study also found that eating xanthan gum for six weeks reduced levels of blood sugar and cholesterol, plus increased feelings of fullness.

However, recent research on the potential benefits of xanthan gum is still limited.

Furthermore, consuming large amounts of xanthan gum may also be linked to digestive problems, such as increased stool output, gas and soft stools.

For most people, though, xanthan gum is generally safe and well tolerated.

If you do experience negative symptoms after eating xanthan gum, it’s best to reduce your intake or consider eliminating it from your diet.

SUMMARY

Xanthan gum may help reduce levels of blood sugar and cholesterol. In large amounts, it may cause digestive issues like gas and soft stools.

11. Artificial Flavoring

Artificial flavors are chemicals designed to mimic the taste of other ingredients.

They can be used to imitate a variety of different flavors, from popcorn and caramel to fruit and beyond.

Animal studies have found that these synthetic flavors could have some concerning effects on health.

One study found that the red blood cell production in rats was significantly reduced after they were fed artificial flavorings for seven days.

Not only that, certain flavors like chocolate, biscuit and strawberry were also found to have a toxic effect on their bone marrow cells.

Similarly, another animal study showed that grape, plum and orange synthetic flavorings inhibited cell division and were toxic to bone marrow cells in mice.

However, keep in mind that these studies used a much more concentrated dose than you might find in food, and further research is needed to determine how artificial flavoring in the amounts found in foods may affect humans.

In the meantime, if you want to limit your intake of artificial flavoring, check the ingredients label of your foods.

Look for “chocolate” or “cocoa” on the ingredients label rather than “chocolate flavoring” or “artificial flavoring.”

SUMMARY

Some animal studies have found that artificial flavoring may be toxic to bone marrow cells. More research is needed to evaluate the effects in humans.

12. Yeast Extract

Yeast extract, also called autolyzed yeast extract or hydrolyzed yeast extract, is added to certain savory foods like cheese, soy sauce and salty snacks to boost the flavor.

It’s made by combining sugar and yeast in a warm environment, then spinning it in a centrifuge and discarding the cell walls of the yeast.

Yeast extract contains glutamate, which is a type of naturally occurring amino acid found in many foods.

Much like monosodium glutamate (MSG), eating foods with glutamate may cause mild symptoms like headaches, numbness and swelling in people who are sensitive to its effects.

Additionally, yeast extract is relatively high in sodium, with about 400 milligrams in each teaspoon (8 grams).

Reducing sodium intake has been shown to help decrease blood pressure, especially in people who have high blood pressure.

However, most foods only contain a small amount of added yeast extract, so the glutamate and sodium in yeast extract are unlikely to cause much of a problem for most people.

As of 2017, yeast extract is still recognized as safe by the Food and Drug Administration.

If you do experience negative effects, consider limiting your intake of processed foods with yeast extract and adding more fresh, whole foods to your diet.

SUMMARY

Yeast extract is high in sodium and contains glutamate, which may trigger symptoms in some people. Yet because only small amounts of yeast extract are added to foods, it’s unlikely to cause problems for most people.

The Bottom Line

While certain food additives have been linked to some pretty scary side effects, there are plenty of others that can be safely consumed as part of a healthy diet.

Start reading the ingredient labels when grocery shopping to take control of your diet and determine what’s really being added to your favorite foods.

Additionally, try cutting back on processed and packaged foods and incorporating more fresh ingredients into your diet to minimize your intake of food additives.

The healthline