12 Common Food Additives — Should You Avoid Them?

Take a look at the ingredients label of just about any food in your kitchen pantry and there’s a good chance you’ll spot a food additive.

They are used to enhance the flavor, appearance or texture of a product, or to extend its shelf life.

Some of these substances have been associated with adverse health effects and should be avoided, while others are safe and can be consumed with minimal risk.

Here are 12 of the most common food additives, plus recommendations for which ones to keep out of your diet.

1. Monosodium Glutamate (MSG)

Monosodium glutamate, or MSG, is a common food additive used to intensify and enhance the flavor of savory dishes.

It’s found in a variety of processed foods like frozen dinners, salty snacks and canned soups. It’s also often added to foods at restaurants and fast food places.

MSG has been a subject of heated controversy since a 1969 study of mice found that large amounts caused harmful neurological effects and impaired growth and development.

However, this additive is likely to have little to no effect on human brain health as it’s unable to cross the blood-brain barrier.

MSG consumption has also been associated with weight gain and metabolic syndrome in some observational studies, although other research has found no association.

That being said, some people do have a sensitivity to MSG and may experience symptoms like headaches, sweating and numbness after eating a large amount.

In one study, 61 people who reported being MSG-sensitive were given either 5 grams of MSG or a placebo.

Interestingly, 36% experienced an adverse reaction to MSG while only 25% reported a reaction to the placebo, so MSG sensitivity may be a legitimate concern for some people.

If you experience any negative side effects after consuming MSG, it’s best to keep it out of your diet.

Otherwise, if you’re able to tolerate MSG, it can be safely consumed in moderation without the risk of adverse side effects.

SUMMARY

MSG is used to enhance the flavor of many processed foods. Some people may have a sensitivity to MSG, but it’s safe for most people when used in moderation.

2. Artificial Food Coloring

Artificial food coloring is used to brighten and improve the appearance of everything from candies to condiments.

In recent years, though, there have been many concerns about potential health effects. Specific food dyes like Blue 1, Red 40, Yellow 5 and Yellow 6 have been associated with allergic reactions in some people.

Additionally, one review reported that artificial food coloring may promote hyperactivity in children, although another study showed that some children may be more sensitive than others.

Concerns have also been raised about the potential cancer-causing effects of certain food dyes.

Red 3, also known as erythrosine, has been shown to increase the risk of thyroid tumors in some animal studies, causing it to be replaced by Red 40 in most foods.

However, multiple animal studies have found that other food dyes are not associated with any cancer-causing effects.

Still, more research is needed to evaluate the safety and potential health effects of artificial food coloring for humans.

Regardless, food dyes are found primarily in processed foods, which should be limited in a healthy diet. Always opt for whole foods, which are higher in important nutrients and naturally free of artificial food coloring.

SUMMARY

Artificial food coloring may promote hyperactivity in sensitive children and can cause allergic reactions. Red 3 has also been shown to increase the risk of thyroid tumors in animal studies.

3. Sodium Nitrite

Frequently found in processed meats, sodium nitrite acts as a preservative to prevent the growth of bacteria while also adding a salty flavor and reddish-pink color.

When exposed to high heat and in the presence of amino acids, nitrites can turn into nitrosamine, a compound that can have many negative effects on health.

One review showed that a higher intake of nitrites and nitrosamine was associated with a higher risk of stomach cancer.

Many other studies have found a similar association, reporting that a higher intake of processed meats may be linked to a higher risk of colorectal, breast and bladder cancer.

Other studies suggest that nitrosamine exposure may also be linked to a higher incidence of type 1 diabetes, although findings are inconsistent.

Still, it’s best to keep your intake of sodium nitrite and processed meats to a minimum. Try swapping out processed meats like bacon, sausage, hot dogs and ham for unprocessed meat and healthy sources of protein.

Chicken, beef, fish, pork, legumes, nuts, eggs and tempeh are just a few delicious high-protein foods that you can add to your diet in place of processed meats.

SUMMARY

Sodium nitrite is a common ingredient in processed meats that can be converted into a harmful compound called nitrosamine. A higher intake of nitrites and processed meats may be linked to a higher risk of several types of cancer.

4. Guar Gum

Guar gum is a long-chain carbohydrate used to thicken and bind foods. It’s widely used in the food industry and can be found in ice cream, salad dressings, sauces and soups.

Guar gum is high in fiber and has been associated with a multitude of health benefits. For example, one study showed that it reduced symptoms of irritable bowel syndrome such as bloating and constipation.

A review of three studies also found that people who took guar gum along with a meal had increased feelings of fullness and ate fewer calories from snacking throughout the day.

Other research suggests that guar gum may also help lower levels of blood sugar and cholesterol.

However, high amounts of guar gum may have adverse effects on health.

This is because it can swell 10 to 20 times its size, potentially causing issues like obstruction of the esophagus or small intestine.

Guar gum may also cause mild symptoms like gas, bloating or cramps in some people.

Nevertheless, guar gum is generally considered safe in moderation.

Additionally, the FDA has set strict guidelines on how much guar gum can be added to foods to minimize the risk of negative side effects.

SUMMARY

Guar gum is a long-chain carbohydrate used to thicken and bind foods. It has been associated with better digestive health, lower levels of blood sugar and cholesterol, as well as increased feelings of fullness.

5. High-Fructose Corn Syrup

High-fructose corn syrup is a sweetener made from corn. It’s frequently found in soda, juice, candy, breakfast cereals and snack foods.

It’s rich in a type of simple sugar called fructose, which can cause serious health issues when consumed in high amounts.

In particular, high-fructose corn syrup has been linked to weight gain and diabetes.

In one study, 32 people consumed a drink sweetened with either glucose or fructose for 10 weeks.

By the end of the study, the fructose-sweetened beverage caused significant increases in belly fat and blood sugar levels, plus decreased insulin sensitivity compared to the glucose-sweetened beverage.

Test-tube and animal studies have also found that fructose can trigger inflammation in the cells.

Inflammation is believed to play a central role in many chronic conditions, including heart disease, cancer and diabetes.

Additionally, high-fructose corn syrup contributes empty calories and added sugar to foods without any of the important vitamins and minerals that your body needs.

It’s best to skip sugary snacks and foods that contain high-fructose corn syrup.

Instead, go for whole, unprocessed foods without added sugar, and sweeten them up with Stevia, yacon syrup or fresh fruit.

SUMMARY

High-fructose corn syrup is associated with weight gain, diabetes and inflammation. It’s also high in empty calories and contributes nothing but calories to your diet.

6. Artificial Sweeteners

Artificial sweeteners are used in many diet foods and beverages to enhance sweetness while reducing calorie content.

Common types of artificial sweeteners include aspartame, sucralose, saccharin and acesulfame potassium.

Studies show that artificial sweeteners can aid in weight loss and help manage blood sugar levels.

One study found that people who consumed a supplement containing artificial sweeteners for 10 weeks had a lower intake of calories and gained less body fat and weight than those consuming regular sugar.

Another study showed that consuming sucralose for three months had no effect on blood sugar control in 128 people with diabetes.

Note that certain types of artificial sweeteners like aspartame may cause headaches in some people, and studies show that certain individuals may be more sensitive to its effects.

Still, artificial sweeteners are generally considered safe for most people when consumed in moderation.

However, if you experience any negative side effects after using artificial sweeteners, check ingredients labels carefully and limit your intake.

SUMMARY

Artificial sweeteners may help promote weight loss and blood sugar control. Certain types may cause mild side effects like headaches, but they are generally considered safe in moderation.

The healthline