5 Common Food Additives — Should You Avoid Them?

1. Monosodium Glutamate (MSG)

Monosodium glutamate, or MSG, is a common food additive used to intensify and enhance the flavor of savory dishes.

It’s found in a variety of processed foods like frozen dinners, salty snacks and canned soups. It’s also often added to foods at restaurants and fast food places.

MSG has been a subject of heated controversy since a 1969 study of mice found that large amounts caused harmful neurological effects and impaired growth and development .

However, this additive is likely to have little to no effect on human brain health as it’s unable to cross the blood-brain barrier

MSG is used to enhance the flavor of many processed foods. Some people may have a sensitivity to MSG, but it’s safe for most people when used in moderation.

2. Artificial Food Coloring

Artificial food coloring is used to brighten and improve the appearance of everything from candies to condiments.

In recent years, though, there have been many concerns about potential health effects. Specific food dyes like Blue 1, Red 40, Yellow 5 and Yellow 6 have been associated with allergic reactions in some people .

Additionally, one review reported that artificial food coloring may promote hyperactivity in children, although another study showed that some children may be more sensitive than others .

Concerns have also been raised about the potential cancer-causing effects of certain food dyes.

Red 3, also known as erythrosine, has been shown to increase the risk of thyroid tumors in some animal studies, causing it to be replaced by Red 40 in most foods .

However, multiple animal studies have found that other food dyes are not associated with any cancer-causing effects .

Still, more research is needed to evaluate the safety and potential health effects of artificial food coloring for humans.

Regardless, food dyes are found primarily in processed foods, which should be limited in a healthy diet. Always opt for whole foods, which are higher in important nutrients and naturally free of artificial food coloring.

3. Sodium Nitrite

Frequently found in processed meats, sodium nitrite acts as a preservative to prevent the growth of bacteria while also adding a salty flavor and reddish-pink color.

When exposed to high heat and in the presence of amino acids, nitrites can turn into nitrosamine, a compound that can have many negative effects on health.

One review showed that a higher intake of nitrites and nitrosamine was associated with a higher risk of stomach cancer .

Many other studies have found a similar association, reporting that a higher intake of processed meats may be linked to a higher risk of colorectal, breast and bladder cancer .

Other studies suggest that nitrosamine exposure may also be linked to a higher incidence of type 1 diabetes, although findings are inconsistent .

Still, it’s best to keep your intake of sodium nitrite and processed meats to a minimum. Try swapping out processed meats like bacon, sausage, hot dogs and ham for unprocessed meat and healthy sources of protein.

Chicken, beef, fish, pork, legumes, nuts, eggs and tempeh are just a few delicious high-protein foods that you can add to your diet in place of processed meats.

4. High-Fructose Corn Syrup

High-fructose corn syrup is a sweetener made from corn. It’s frequently found in soda, juice, candy, breakfast cereals and snack foods.

It’s rich in a type of simple sugar called fructose, which can cause serious health issues when consumed in high amounts.

In particular, high-fructose corn syrup has been linked to weight gain and diabetes.

In one study, 32 people consumed a drink sweetened with either glucose or fructose for 10 weeks.

By the end of the study, the fructose-sweetened beverage caused significant increases in belly fat and blood sugar levels, plus decreased insulin sensitivity compared to the glucose-sweetened beverage .

Test-tube and animal studies have also found that fructose can trigger inflammation in the cells .

Inflammation is believed to play a central role in many chronic conditions, including heart disease, cancer and diabetes .

Additionally, high-fructose corn syrup contributes empty calories and added sugar to foods without any of the important vitamins and minerals that your body needs.

It’s best to skip sugary snacks and foods that contain high-fructose corn syrup.

Instead, go for whole, unprocessed foods without added sugar, and sweeten them up with Stevia, yacon syrup or fresh fruit.

5. Artificial Sweeteners

Artificial sweeteners are used in many diet foods and beverages to enhance sweetness while reducing calorie content.

Common types of artificial sweeteners include aspartame, sucralose, saccharin and acesulfame potassium.

Studies show that artificial sweeteners can aid in weight loss and help manage blood sugar levels.

One study found that people who consumed a supplement containing artificial sweeteners for 10 weeks had a lower intake of calories and gained less body fat and weight than those consuming regular sugar .

Another study showed that consuming sucralose for three months had no effect on blood sugar control in 128 people with diabetes .

Note that certain types of artificial sweeteners like aspartame may cause headaches in some people, and studies show that certain individuals may be more sensitive to its effects .

Still, artificial sweeteners are generally considered safe for most people when consumed in moderation .

However, if you experience any negative side effects after using artificial sweeteners, check ingredients labels carefully and limit your intake.