It’s no secret that I don’t like processed foods. (As in, junk food. Yes, protein powder is technically a processed food, and I have used it occasionally.) These foods have nothing to offer when it comes to your health. There’s no nutrition, only empty calories and the wrong kinds of carbs and fats. And their ingredient list leaves something to be desired. Turn over the container for diet soda or ice cream and be amazed at the paragraph showing mostly artificial substances and little to no real foods that you (or even your grandmother) could recognize. One of the ingredients that often show up in processed foods is additives. They’re highly suspicious for their controversial effects on the body and production. And they often trick people like you and me into believing they’re perfectly innocent. Well, not after today! Come with me and find out what additives are and why you should be avoiding them. Are you ready? Then let’s get started!

Additives 101

Let’s understand what these are. According to the World Health Organization, food additives are defined as “Substances that are added to food to maintain or improve the safety, freshness, taste, texture, or appearance of food… Food additives can be derived from plants, animals, or minerals, or they can be synthetic. They are added intentionally to food to perform certain technological purposes which consumers often take for granted. There are several thousand food additives used, all of which are designed to do a specific job in making food safer or more appealing.” [1] 

Now, before we go any further, let’s separate natural additives from synthetic ones. Natural additives include salt, sugar, and sulfur dioxide (wine). The act of preserving or enhancing a food’s flavor is centuries old. No one is going to say that foods like yogurt, sauerkraut, or miso are bad for you. Fermentation creates probiotic bacteria that are good for digestive health and help to preserve food. What I’m talking about are additives that are either extracts from natural ingredients or are pure, human-made ingredients. These include MSG (monosodium glutamate), food coloring (Yellow 5 and 6, Red 40, Blue 1), and high fructose corn syrup. 

So… What’s the Problem?

Aside from the spoiler I gave during the introduction (i.e., nutrient-poor foods), additives aren’t so great for several reasons. Let’s run down the list of different types:

• Natural Flavors

Technically, natural flavors are pretty harmless. The FDA states they could be anything from essential oil extracts to fruit or vegetable juice to spices. The problem? “Natural flavors” also includes added ingredients like autolyzed yeast extract, which, yes, comes from yeast, but is also converted into MSG. In other words, manufacturers can get away with “hiding” extra ingredients under the umbrella of “natural flavors.” Not all companies do this, but you’ve got to be aware. According to Healthline, “Although natural flavorings must meet safety criteria, individual reactions may occur. People with allergies or those on special diets should be very cautious about consuming them.” [2] [3] [4]

•  Nitrates and Nitrites

You have bacon to thank for these guys. They’re used to cure meats like salami and our good friend bacon and help keep meat from bacterial and fungal contamination. And they come from a natural source: celery extract. The issue here has to do with cooking. When cooked at high heat, both nitrates and nitrites combine with protein to create nitrosamines, which are dangerous carcinogens linked to causing cancer. These are the processed meats that the World Health Organization (WHO) warns about. It’s why the FDA now requires companies to add Vitamin C (a potent antioxidant) to prevent nitrosamine formation. However, it can only do so much; nitrosamines still form if you char, crisp, or blacken meat. That’s why it’s recommended you stick to regular meats and cook them slowly. As for bacon, you can shop around for brands that are labeled nitrate-free. [5] [6] [7]

• Sodium Benzoate:

Another preservative; can be found in dressings, condiments, pickles, juices, and carbonated drinks. Though the FDA currently recognizes it as safe for consumption, there’s plenty of red flags in the research to make you think twice. For instance, when sodium benzoate combines with Vitamin C, it gets converted into benzene, which is controversially linked with cancer. The jury is still out though; I’m not out to spread fear. Many experts have been vocal about its harmlessness, that you’d have to over-consume it to have any side effects. I believe Healthline says it best, “Remember that some additives lose their Generally Recognized As Safe (GRAS) as new studies are completed, so it’s important to continue evaluating its safety and to recognize individual variability how the additive is tolerated. Regardless, it’s always wise to minimize your intake of processed foods and select personal care products with fewer man-made additives and more natural ingredients.” [8] [9]

Sketchy Reputations

Not all additives are harmful. Vitamin E (tocopherol) and C (ascorbic acid) are antioxidants that help to perverse food and fight off mold, bacteria, and yeast. But other ones like artificial food dyes have sketchy backgrounds. Some reports and studies show that they’re not without their side effects- inflammation, GI upset, headaches, allergic reactions. Everyone is different. But we need to be aware that these substances aren’t innocent. Call them “suspects.” If anything, it’s best to minimize ultra-processed foods and stick mainly to whole foods and cooking at home. That’s one thing that everyone can agree on. [10] 

Sources:

[1] https://www.who.int/news-room/fact-sheets/detail/food-additives
[2] https://www.fda.gov/food/food-additives-petitions/questions-and-answers-monosodium-glutamate-msg
[3] https://www.accessdata.fda.gov/scripts/cdrh/cfdocs/cfcfr/cfrsearch.cfm?fr=501.22
[4] https://www.healthline.com/nutrition/natural-flavors#section5
[5] https://www.healthline.com/nutrition/why-processed-meat-is-bad
[6] https://www.who.int/features/qa/cancer-red-meat/en/
[7] https://www.sciencedirect.com/topics/neuroscience/nitrosamines
[8] https://blogs.sciencemag.org/pipeline/archives/2017/07/24/sodium-benzoate-nonsense
[9] https://www.healthline.com/nutrition/sodium-benzoate#bottom-line
[10] https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/processed-foods