The health and wellness industry has exploded over the last decade, and there's been no shortage of info going around (with more being added daily) on various topics like this one. The biggest challenge with any diet is that it's not a one-size-fits-all scenario. Plus, sometimes, when we seek out the info, we're left with more questions than answers. Questions like: What foods should I eat for my specific health goals? What supplements are safe to consume? What foods and supplements should we avoid? Do I have any allergies to these items? - To name a few...The only way to get anywhere close to 100% certainty of what your body can process is to get tested for allergies and seek the advice of health professionals like nutritionists and doctors alike who've spent massive amounts of time in the field - and to get more than one opinion!
However, there are a plethora of "ingredients" out there that are universally unaccepted by anybody. This blog takes aim at 7 of the most common food additives being used today, the potential dangers associated with them, and natural alternatives you can use for a healthier diet.
First, what is a food additive? Food additives are chemicals that enhance flavour, colour, texture, or shelf life. While many of these substances are approved for consumption, growing evidence suggests that certain additives may pose significant health risks.
7 Common Food Additives and Their Risks
1. Allura Red AC (E129)- Description: A synthetic red dye derived from petroleum.
- Commonly Found In Candies, soft drinks, snacks, and baked goods.
- Health Risks: Linked to hyperactivity in children, allergic reactions, and potential carcinogenic effects.
- Symptoms: Hyperactivity, allergic reactions (hives, asthma), potential behavioural changes.
- Avoidance: Allura Red should be avoided entirely, especially for children, due to its association with hyperactivity and other behavioural issues.
2. Sunset Yellow FCF (E110)
- Description: An azo dye derived from petroleum.
- Commonly Found In Soft drinks, ice cream, candy, and baked goods.
- Health Risks: It may cause hyperactivity and allergic reactions and has been linked to cancer in animal studies.
- Symptoms: Allergic reactions (hives, nasal congestion), hyperactivity, stomach discomfort.
- Avoidance: Due to potential carcinogenic properties and links to hyperactivity, it is best avoided, particularly in children.
3. Tartrazine (E102)
- Description: A synthetic lemon yellow dye derived from petroleum.
- Commonly Found In Soft drinks, chips, popcorn, cereals, and mustard.
- Health Risks: Associated with hyperactivity, migraines, and asthma.
- Symptoms: Hyperactivity, migraines, asthma exacerbations, skin rashes.
- Avoidance: Avoid, especially if you or your children are prone to migraines or asthma.
4. Brilliant Blue FCF (E133)
- Description: A synthetic blue dye derived from petroleum.
- Commonly Found In Confectionery, beverages, ice cream, and cereals.
- Health Risks: Potential allergic reactions linked to behavioural problems in children.
- Symptoms: Allergic reactions (asthma, hives), hyperactivity.
- Avoidance: Given the risks, it is advisable to minimize consumption, especially in children.
5. Butylated Hydroxyanisole (BHA)
- Description: A synthetic antioxidant prevents fats and oils from becoming rancid.
- Commonly Found In: Chips, cereals, butter, and chewing gum.
- Health Risks: Potentially carcinogenic, linked to liver and kidney damage in animal studies.
- Symptoms: Possible stomach discomfort and liver issues over time.
- Avoidance: Avoid due to the potential for long-term health risks, including cancer.
6. Monosodium Glutamate (MSG)
- Description: A flavour enhancer made by fermenting starch, sugar beets, sugar cane, or molasses.
- Commonly Found In Processed foods, fast food, canned soups, and seasoning blends.
- Health Risks: It can cause "Chinese Restaurant Syndrome," which includes symptoms like headaches, sweating, and chest pain.
- Symptoms: Headaches, sweating, chest pain, nausea.
- Avoidance: While MSG is generally considered safe, sensitive individuals should avoid it to prevent adverse reactions.
7. Aspartame
- Description: An artificial sweetener from phenylalanine, aspartic acid, and methanol.
- Commonly Found In: Diet sodas, sugar-free gum, and tabletop sweeteners.
- Health Risks: It may cause headaches and dizziness and has been linked to cancer in animal studies.
- Symptoms: Headaches, dizziness, seizures (in sensitive individuals).
- Avoidance: Avoid if you experience headaches or dizziness after consumption and consider it unsafe for long-term health.
Why You Should Avoid These Additives: All of the additives listed here are 100% associated with a range of adverse health effects, from mild allergic reactions to more severe issues like hyperactivity in children, migraines, and even cancer. The "guessing element" has been stripped out these ingredients so we can focus on all the new ones being added - sneakily or otherwise.
6 Natural Alternatives to Harmful Food Additives
1. Beet Juice or Powder
- Can Replace: Allura Red AC, Sunset Yellow FCF.
- Benefits: Provides a vibrant red color without synthetic chemicals.
2. Turmeric
- Can Replace: Sunset Yellow FCF, Tartrazine.
- Benefits: Adds a natural yellow hue with anti-inflammatory properties.
3. Spirulina
- Can Replace: Brilliant Blue FCF.
- Benefits: A natural blue-green pigment with antioxidant benefits.
4. Rosemary Extract
- Can Replace: BHA.
- Benefits: Acts as a natural preservative with antioxidant properties.
5. Miso or Tamari
- Can Replace: MSG.
- Benefits: Adds umami flavour without the risks associated with synthetic MSG.
6. Stevia
- Can Replace: Aspartame.
- Benefits: A natural sweetener with no calories or known adverse health effects.
Final Thoughts: A good rule of thumb when buying groceries or ordering food is to check the ingredients listed on any given item. If the "ingredients" are extrememly difficult to prounounce, are a number or sequence of numbers, a random order of letters assigned with a number - it's safe to say that in general, avoid them like the plague. Our bodies were never meant to consume them and will never be able to. While food additives are common in processed foods, understanding their risks is crucial for making healthier choices. Shop local as much as you can - buy natural, whole foods that you can pronounce as often as you can. Additionally, there's no shortage of good people and good information out there. Seek them out because it's crucial to understand what it is you're eating. You are what you eat - after all. Protect your health and your family by opting for natural alternatives. Make informed decisions about what you consume, and prioritize foods that nourish rather than harm your body.
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