In our fast-paced world, convenience often trumps caution when it comes to our food choices. With so many options for processed and packaged foods lining the shelves of supermarkets, it's easy to overlook the ingredients that make up our snacks and meals. One group of ingredients that deserves a closer look is food additives. While they serve various purposes like enhancing flavor, texture, and shelf life, the extensive use of food additives raises concerns about their impact on our health. In this blog post, we dive into what food additives are, the most common ones found in our food, and why their impact on our wellbeing.
What are Food Additives?
Food additives are substances added to food during processing or production to serve specific purposes. These purposes include preserving freshness, improving taste and appearance, and enhancing nutritional value. While not all additives are harmful, many have been linked to adverse health effects when consumed in excess.
What are the Most Common Food Additives?
1. Artificial Sweeteners: Used to add sweetness to food and beverages without the calories of sugar. Examples include aspartame, sucralose, and saccharin. Despite their appeal to those watching their weight or managing diabetes, artificial sweeteners have been associated with increased cravings, metabolic disturbances, and even potential risks to gut health.
2. Preservatives: These additives are employed to extend the shelf life of food products by inhibiting the growth of bacteria, fungi, and mold. Common preservatives include sodium nitrite, sulfites, and BHA/BHT. While they help prevent spoilage and foodborne illnesses, some preservatives have been linked to allergic reactions, asthma, and even cancer in animal studies.
3. Artificial Colors: Added to food and beverages to enhance their visual appeal and make them more enticing to consumers. Examples include red 40, tartrazine (E102), sunset yellow (E110), and allura red (E129). Studies have shown that certain artificial colors may contribute to hyperactivity in children and have been linked to attention deficit hyperactivity disorder (ADHD).
4.Flavor Enhancers: These additives are used to intensify the taste of food products. Monosodium glutamate (MSG) is one of the most notorious flavor enhancers, commonly found in savory snacks and canned soup. While the FDA considers MSG safe for most people when consumed in moderate amounts, some individuals may experience adverse reactions such as headaches, nausea, and allergic reactions.
5. Processed Oils: The method used to produce processed oils involves chemicals that increase inflammation. Processed oils are Omega 6s and there is already a large imbalance of Omega 6s to Omega 3s in our diets. This imbalance is a flag for inflammation. Processed oils to avoid include vegetable oil, canola oil, and soybean oil. Look for oils that are organic or expeller pressed. These oils have not been processed the same way as vegetable, canola, and soybean oil and though they may be Omega 6s, they are not as inflammatory as the ones that have been through chemical processing.
Food Additives Impact on Health
The extensive use of these additives in our food supply has raised significant health concerns. Excessive consumption of processed foods full of additives has been linked to various health issues, including obesity, cardiovascular disease, diabetes, and certain cancers.
Who is Responsible for Food Safety
While regulatory bodies such as the Food and Drug Administration (FDA) and the European Food Safety Authority (EFSA) oversee the safety of food additives, gaps in research and limited long-term studies on their effects on human health leave many questions unanswered.
As consumers, it's essential to educate ourselves about the additives present in our food and make informed choices to minimize our exposure to potentially harmful substances. Every now and then foods with these additives aren’t terrible, but it becomes a detriment to our health when we’re eating foods with additives often.
While food additives play a role in enhancing the sensory qualities and prolonging the shelf life of processed foods, their widespread use poses significant risks to our health. By opting for whole, minimally processed foods and scrutinizing ingredient labels, we can reduce our intake of harmful additives and prioritize our well-being. If you’d like help on examining your food choices and how they impact your health, please reach out to schedule a free consultation!