Food Additives to Avoid.

By C Verboom

In an ideal world you would avoid all food additives that don't have any useful nutritional value. As a rule preparing food from scratch, using whole foods, is often the healthiest approach. However this isn’t always practical in today's busy world where social and/or work commitments come first or where certain food ingredients simply aren’t available in their raw form.

As a general rule when buying processed foods, check the food labels and avoid products that have more than 10 ingredients. Generally speaking such products are heavily processed and are therefore more likely to contain undesirable additives and preservatives.

The following additives are worth avoiding as they are suspected of causing health issues and may even be banned in some countries.

Butylated Hydroxyanisole BHA and Butylated Hydroxytoluene BHT E320/321.

These preservatives are used to prevent or delay flavour deterioration due to oxidation of polyunsaturated fats and oils. They do not exist in nature and are derived from petroleum (petrochemicals). They were originally developed as antioxidants for use with petroleum and rubber products.

Side effects:

Some people are sensitive to BHT and may develop skin rashes (hives). These substances have also been linked to reproductive failure when given in high doses to test animals. Studies have shown that mice fed BHT and BHA developed higher incidents of tumors however there have been other studies that show that BHT may prevent cancer under certain circumstances (as in chemotherapy perhaps). Clearly further studies may be needed but these additive are not permitted in the EU.

Nitrites E249, E250, E251, E252.

Some nitrites are naturally occurring but most are produced by biochemical or bacterial action. Sodium Nitrate is a strong alkaline commonly used for the curing and preservation of meats and to give them that nice pink colour. Clearly the level of nitrites required to preserve meat generally exceed any naturally occurring concentration.

Side effects:

Prolonged exposure to nitrates may cause anaemia in some people as the nitrates can enter the bloodstream and change the red blood cells ability to carry oxygen, resulting in dizziness or shortness of breath. When nitrates react with amines in the stomach they can form nitrosamines which are a potential carcinogenic however the effects of nitrosamines on the gastrointestinal tract is still up for debate. Sodium Nitrites in its purist concentrated form can burn the skin.

Hydrogenated Vegetable Oils and Partly Hydrogenated Vegetable Oils.

These oils are artificially created through hydrogenation. Essentially hydrogen gas is passed through the oil in the presence of a zinc catalyst to “saturate” it (extra hydrogen is chemically bonded to the carbon atoms in the oil). The end result is a thicker or even solid fat that occurs nowhere in nature. Such fats are used in place of lard and butter to improve the shelf life of food products. These artificial fats are commonly found in margarine, biscuits, some bread and other baked goods. It all begs the question: If bacteria can’t consume or break down hydrogenated fats why do we feed it to humans?

Because not all of the oil is saturated, a certain amount of trans-fats may be created. Trans-fats are purported to raise bad cholesterol and lower good cholesterol levels thereby increasing the risk of heart disease. Trans-fats have also been implicated as a carcinogen. Modern chemical hydrogenation processes are quite efficient and manufacturers often claim less than 1% trans-fats in their foods but clearly “less than 1%” is not 0%.

Aspartame E951 and Saccharin E954.

These are highly processed artificial sweetening substances. They are a low calorie alternative to sugar but have been linked to stomach upsets, dizziness, headaches and allergic reactions (from the phenylalanine in aspartame) in some people.

Saccharin has been linked to cancer in studies with rats. There have been a lot of negative claims against aspartame in the past but these have been difficult to corroborate. The general rule may be: If it doesn’t occur naturally in the same concentrations as the foods we are designed to eat then it should probably be avoided.

A better sweetener maybe sucralose which so far has few side effects. However recent studies suggest that it can affect the gut's natural biome.

Note: Where excessive sugar consumption is linked to disease, the use of an artificial sweetener can be essential in breaking the cycle of sugar-addiction. In that case researching sweeteners and seeking professional dietary advice is recommended.

Sulphur Dioxide.

Mostly used as a preservative and colour-enhancer on dried fruits such as raisins, apricots, prunes and sun-dried tomatoes. People sensitive to sulfites (or sulphites) may develop allergy-like symptoms. Sulphur dioxide may aggravate or increase the likelihood of an asthmatic attack in people prone to asthma. Consumption of the preservative may exacerbate intestinal distress in people with IBS (Irritated Bowel Syndrome).

Sulphur dioxide when dissolved in water forms sulphurous acid which can burn the skin in high enough concentrations. When inhaled in sufficient concentrations it can damage the lungs.

Recommended Reading:

Food Additives: A Shopper's Guide To What's Safe & What's Not
Food Additives: What to Avoid