Food additives are common ingredients in many of the foods we eat, and they serve a variety of purposes, like improving texture, flavor, and shelf-life. Most additives are safe to consume and are regulated by the FDA to ensure they don’t pose harm when used appropriately. Learning about what’s in our food can help us make informed choices and understand how different ingredients affect our health. This guide highlights some additives that research has shown may have effects to be aware of, along with practical tips for choosing and preparing foods in ways that work for you.
What Are Food Additives?
A food additive is something added to food to have a positive effect, like improving texture, flavor, color, or giving the product a longer shelf-life. Some common additives you may have heard of are soy lecithin, cellulose gum, xanthan gum, and maltodextrin.
How Food Additives Regulated?
Before a food additive can be used, the FDA must approve it. They look at things like:
- What the ingredient is
- How it’s made
- How much will be in the food
- What kinds of food it will be in
- How much people usually eat
- How the body processes it
- What studies show about its effects
Some additives are labeled Generally Recognized As Safe (GRAS). This list includes additives that are generally and widely recognized as safe. Some examples of additives on the GRAS list include salt, vinegar, black pepper, and canola oil.
Food Additives to Avoid
Certain additives may affect health if eaten in large amounts. These include:
Trans Fats
Trans fats are found in small amounts in animal products like milk, butter, cheese and red meat, or they may be artificial. Artificial trans fats are made when vegetable oils are changed to be solid at room temperature. They can lower “good” cholesterol (HDL), raise “bad” cholesterol (LDL), and increase the chance of heart disease. Even if the label says 0 grams, products with “partially hydrogenated oil” may still have small amounts. Saturated fats, naturally found in the same foods, can also raise LDL cholesterol if eaten in excess. Because both types of fat can affect blood cholesterol and heart health, the American Heart Association recommends avoiding trans fats completely and limiting saturated fats to less than 10% of daily calories.
High Fructose Corn Syrup
High fructose corn syrup (HFCS) is a cheap, efficient, and sweeter alternative to cane sugar, made from cornstarch. Many processed foods contain high fructose corn syrup, such as soda, packaged baked goods, candy, and some condiments such as ketchup. HFCS is high in sugar, and doesn’t have other nutrients like fiber, protein, vitamins and minerals. Eating large amounts of HFCS can lead to weight gain because the liver turns excess fructose into fat. Over time, this may increase the risk of diabetes, heart disease, or high blood pressure. The American Heart Association recommends less than 36 grams of sugar per day for men, and less than 25 grams of sugar per day for women.
Sodium Nitrates/Nitrites
These preservatives are often added to processed meats like bacon, hot dogs, and deli meats to prevent bacteria and keep the meat looking pink. When cooked at high temperatures, they can turn into nitrosamines, which may affect your heart health, and have been linked to cancer.
Helpful Tips for Avoiding Food Additives
- Choose fresh foods whenever possible – Fresh fruits, vegetables, and whole foods usually have fewer additives than processed options.
- Look at the label – Check the label for ingredients like partially hydrogenated oil, high fructose corn syrup, or sodium nitrites.
- Cook your own meals – Preparing food at home gives you full control over what goes in your meals. This can also be a fun way to experiment with flavors and ingredients!
- Be mindful of processed meats – Items like bacon, hot dogs, and deli meats can contain additives like sodium nitrites. You don’t have to avoid them completely, but being aware of how often you eat them can help you balance your diet.
References
Nitrate and Nitrite in the Diet: Protective and Harmful Effects in Health and Disease – PMC
Why High Fructose Corn Syrup Is Bad for You
Trans Fats | American Heart Association
5 Food Additives You Should Avoid
Understanding How the FDA Regulates Food Additives and GRAS Ingredients | FDA
