What are Food Additives?
On January 15th, 2025, the FDA banned the use of erythrosine, otherwise known as Red Dye 3, in food and pharmaceutical products within the United States, due to mounting evidence that Red Dye 3 is disruptive of thyroid function and triggers inflammation within the body. Red Dye 3 is an example of a food additive. Food additives are chemicals put into foods that enhance the color, flavor, or texture of the food, or are utilized for food preservation.
In the United States, the Food and Drug Administration (FDA) has approved an estimated 10,000 food additives for use. Many of these additives continue to show no harmful impacts to the body in small quantities, but questions continue to arise about the safety of others. It’s unrealistic to memorize all 10,000 additives and their potential impact on the body – but there are some food additives that growing evidence suggests may need to be avoided within the diet due to the possibility of digestive symptoms, skin concerns, respiratory attack, or a carcinogenic (cancer-causing) effect.
Types of Food Additives
Artificial Sweeteners
A common group of food additives are artificial sweeteners, used in foods such as diet soda, sugar-free gums, and sugar-free candies. Examples of artificial sweeteners include aspartame, saccharin, and sucralose. Aspartame continues to be perhaps the most controversial artificial sweetener due to its potential link to headache, dizziness, and possible neurological effects. Studies regarding artificial sweeteners pose concern regarding their potential impact on gut health, blood sugar regulation, and possible carcinogenic properties.
Artificial Food Dyes
Artificial food dyes, as mentioned above, are another food additive that may pose harmful risks to health. Currently, Red 40, Yellow 5, and Yellow 6 together make up 90% of the dyes used in food within the United States. The thing about food dyes is they are not used for flavoring, preservation, or texture of foods – they are simply chemicals added to food for coloring purposes. Most studies support the idea that the potential risk that artificial food dyes present is not worth the outcome. Potential health risks include neurobehavioral problems in children when ingesting large amounts of dyes, cancer growth, and DNA damage. Healthier options include dyes that naturally come from foods – such as bright purple dye that comes from beet juice, or the beautiful yellow that comes from turmeric.
Sodium Nitrate
Sodium nitrate is a preservative that is often found in packaged meats. However, sodium nitrates have also been found to increase the chance of developing colorectal cancer, as well as increasing the risk of high blood pressure. High blood pressure can lead to cardiac problems and additional damage to blood vessels over time.
BHA and BHT
One more group of additives include BHA and BHT. BHA, or butylated hydroxyanisole, and BHT, or butylated hydroxytoluene, are additives that help preserve the freshness and colors of foods, similarly to sodium nitrate. They are often found in cereals, gums, snack foods like chips, and processed meat products. However, studies suggest that there is a potential for BHA and BHT to become carcinogenic if ingested in high amounts. However, the United States puts a restriction on how much can be utilized within foods, a level far less than the amounts proven to cause cancer. Avoiding these chemicals, though, is still a strong consideration when looking to lead a life without unnecessary chemicals.
Tips for Reducing Food Additives in Your Diet
Cook at home
Cooking at home allows you complete control over what ingredients are used and the preparation method of the ingredients. Selecting foods that have not been pre-seasoned allows greater control and knowledge of what is being put in each recipe.
Focus on whole and unprocessed foods
Focusing on whole and unprocessed foods will not contain food additives. They replace the opportunity for processed foods in the diet and are typically more nutrient-dense.
Read food labels + do your research!
Practice reading food labels. If uncertain what an ingredient is, take the time to research and choose if it is something you’d like to include in your diet.
Choose organic and wash fruits and vegetables well
Additives can remain on fruits and vegetables. Washing with a fruit and vegetable wash can remove any additives, waxes, and pesticides.
Be selective with beverages
Beverages are a very common culprit of additives, sweeteners, and dyes. Read all the ingredients before consuming. Notice the color of drinks. If it’s not a color you would typically see in fruits and vegetables, there is most likely a dye.
References
Rychen, G., Aquilina, G., Azimonti, G., Bampidis, V., Bastos, M. L., Bories, G., Chesson, A., Cocconcelli, P. S., Flachowsky, G., Kolar, B., Kouba, M., López-Alonso, M., Puente, S. L., Mantovani, A., Mayo, B., Ramos, F., Saarela, M., Villa, R. E., Wallace, R. J., … Gropp, J. (2018). Safety and efficacy of butylated hydroxyanisole (BHA) as a feed additive for all animal species. EFSA journal. European Food Safety Authority, 16(3), e05215. https://doi.org/10.2903/j.efsa.2018.5215
Ghusn, W., Naik, R., & Yibirin, M. (2023). The Impact of Artificial Sweeteners on Human Health and Cancer Association: A Comprehensive Clinical Review. Cureus, 15(12), e51299. https://doi.org/10.7759/cureus.51299
