When it comes to food additives, industry professionals often say, “Food additives are the soul of the food industry.” Indeed, most packaged snacks contain additives, which are primarily used to improve texture, taste, and shelf life. While many food additives are safe, some have raised health concerns. Today, let’s take a closer look at a few controversial additives and how they may impact your health.
1. Trans Fats: The Silent Health Hazard
Commonly found in: Cookies, bread, pastries, fried foods, margarine, salad dressings, chocolate substitutes, ice cream, and some milk teas.
Why it’s used: Trans fats are created through hydrogenation, a process that turns liquid vegetable oils into solid fats. This enhances the texture of food and extends shelf life.
Health concerns:
- Increases obesity risk – Trans fats are far worse than saturated fats in promoting weight gain.
- Lowers cognitive function – Studies suggest trans fats may interfere with memory and brain function.
- Raises heart disease risk – The American Heart Association links trans fats to higher LDL (bad cholesterol) and lower HDL (good cholesterol), increasing heart disease risk.
- Promotes insulin resistance – Trans fats may contribute to type 2 diabetes.
- Affects fertility – Some studies indicate that high trans fat intake may lower fertility rates.
How to reduce intake:
- Check ingredient labels for “partially hydrogenated oils.” Even if trans fat content is labeled as 0g, small amounts may still be present.
- Opt for healthier fats like nuts, olive oil, and fish oil instead of processed foods.
- Choose lean meats and poultry over processed meats.
- Bake instead of deep frying.
2. Food Irradiation: Myths vs. Facts
Commonly found in: Dried fruits, spices, frozen meat, dehydrated vegetables, and some fresh produce.
Why it’s used: Irradiation is a food safety process that uses ionizing radiation to eliminate bacteria, parasites, and insects, extending shelf life.
Health concerns:
- Some vitamins, such as A, B, C, and E, may degrade slightly during irradiation.
- Contrary to myths, irradiated food does not become radioactive or cause cancer. Multiple health agencies, including the WHO and FDA, confirm its safety.
- A few consumer advocacy groups express concerns over the long-term impact, but scientific evidence does not support claims that irradiated food is harmful.
How to make informed choices:
- Look for labels indicating food irradiation.
- While irradiation reduces foodborne illnesses, washing fresh produce and handling food safely are still essential.
3. Sodium Nitrite: Preserving Meat, But at What Cost?
Commonly found in: Bacon, sausages, ham, cured meats, and pickled foods.
Why it’s used: Sodium nitrite preserves meat, enhances color, and prevents bacterial growth.
Health concerns:
- In acidic conditions (like in your stomach), sodium nitrite can form nitrosamines, which have been linked to increased cancer risk.
- The American Institute for Cancer Research states that excessive processed meat consumption may contribute to colorectal cancer.
- High sodium intake from cured meats can lead to high blood pressure and kidney issues.
How to reduce risk:
- Pair cured meats with vitamin C-rich foods like oranges, bell peppers, and tomatoes to help prevent nitrosamine formation.
- Limit processed meat intake and opt for fresh, unprocessed protein sources.
4. Excess Sodium: A Silent Contributor to Health Issues
Commonly found in: Processed foods, fast food, instant noodles, and canned goods.
Why it’s used: Sodium enhances flavor and acts as a preservative.
Health concerns:
- High sodium intake is linked to high blood pressure, heart disease, and kidney problems.
- Excess salt can lead to calcium loss, increasing osteoporosis risk.
- Studies indicate that high sodium diets may also contribute to hair loss in some individuals.
How to cut down on sodium:
- Choose low-sodium options and season food with herbs instead of salt.
- Reduce processed meat and fast food consumption.
- Balance high-sodium meals with fresh fruits and vegetables.
5. Artificial Food Colors: Are They Safe?
Commonly found in: Candy, soft drinks, processed snacks, ice cream, and canned foods.
Why it’s used: Synthetic dyes enhance the appearance of food.
Health concerns:
- Some studies suggest a potential link between artificial colors and hyperactivity in children.
- Certain food dyes, such as Red 40 and Yellow 5, have been investigated for their effects on behavior and potential carcinogenic risks, though regulatory agencies consider them safe at approved levels.
How to avoid artificial colors:
- Opt for naturally colored foods.
- Read ingredient labels and choose products with natural color sources like beet juice or turmeric.
6. High-Fructose Corn Syrup: A Sweet Problem
Commonly found in: Soda, sweetened juices, candy, baked goods, and processed foods.
Why it’s used: High-fructose corn syrup (HFCS) is a cheap alternative to sugar and enhances sweetness.
Health concerns:
- HFCS consumption is linked to obesity and insulin resistance.
- Excess fructose can increase fat accumulation in the liver, contributing to fatty liver disease.
- Studies indicate that diets high in added sugars increase the risk of heart disease.
How to cut back on HFCS:
- Drink water instead of soda and sweetened beverages.
- Choose whole, unprocessed foods over packaged snacks.
- Read ingredient labels for HFCS and opt for natural sweeteners like honey or fruit.
Making Smarter Food Choices
While food additives play a role in food preservation and production, it’s essential to be aware of their potential health effects. Reading food labels, cooking at home, and making informed dietary choices are simple ways to reduce exposure to controversial additives.
