Mother Earth Living

5 Most Toxic Food Additives to Avoid

Packaged foods are full of unnecessary and potentially dangerous chemical additives. By shopping smart, you can avoid the worst ones and improve your family's health—our handy guide makes it easy.
By Tabitha Alterman
November/December 2012
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The average American consumes 22 teaspoons of added sugar every day—for women, that's four times the recommended amount.
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We owe a lot to science. The ability to preserve foods through canning or refrigeration comes from scientific discovery. Enviable skill at baking bread attends an intimate knowledge of chemistry. For the gift of eating freeze-dried MREs (meals ready to eat) in outer space or at a campsite far from home, we owe our gratitude to food scientists. But for all its advancements, our proclivity to encourage innovation in our food system can sometimes end up hurting us.

It’s nice to be able to rely on the convenience of packaged foods from time to time, but an overreliance can lead to repeated exposure to unnatural and unnecessary chemicals. While some packaged foods on the market today are admirably full of healthful ingredients (see “14 Sustainable Food Companies You Can Trust”), many more are not—and are instead filled with chemical additives, preservatives and sweeteners that have been linked to health and behavioral problems ranging from obesity and attention deficit hyperactivity disorder to cancer and heart disease. Spending just a few extra minutes to scan the ingredients list of products you buy could eventually save you and your family a lot of heartache. For a handy quick-reference guide, check out our “20 Food Additives to Avoid” further along in this article. What follows are the five categories of worst offenders. Ban them from your shopping cart!

1. Artificial Sweeteners

It’s smart to reduce our sugar intake. The average American consumes about 22 teaspoons of added sugar every day—for women, that’s more than four times the recommended amount. But rather than attempt to curtail our penchant for sweets, we often think we can beat sugar by replacing it. The bad news is we replace sugar with even less healthy artificial sweeteners. Plus, too often we seem to equate “diet,” “sugar-free” and “no sugar added” with a license to eat more.

Rather than turning to fake sweeteners for comfort, it’s healthier to stick to real sweeteners—but aim to limit your intake. The American Heart Association suggests we consume far less than 22 teaspoons per day to maintain good health: 9 teaspoons (36 grams) for men, 5 teaspoons (20 grams) for women and just 3 teaspoons (12 grams) for children. And while getting those grams from real sugar is preferable to choosing toxic artificial options, we can also make healthier options by turning to other natural sweeteners such as antioxidant-rich honey, plant-derived stevia and slow-metabolizing agave nectar. (For more on natural sweeteners, see “Smarter Sweets”.) Or satisfy your sweet tooth with naturally sweet foods such as fruit. However you consume real sweeteners, be sure to check ingredient labels for the artificial sweeteners at right, and rid your diet of them.

Acesulfame Potassium/Acesulfame-K

What’s It In? Sugar-free desserts, gum and diet soda; sugar substitute Sunett

Why Avoid? You may reduce the amount of sugar you consume by substituting an increased risk for cancer.

Aspartame

What’s It In? Frozen desserts, diet soda; sugar substitutes Equal and Nutrasweet

Why Avoid? Animal research has found links to leukemia, lymphoma and breast cancer. Some people complain of dizziness and headaches after consumption.

Saccharin

What’s It In? Sugar-free foods; sugar substitutes Necta Sweet and Sweet’N Low

Why Avoid? Researchers have linked saccharin to cancers of the bladder, reproductive organs and skin in animal studies, and weight gain in humans. It may increase the strength of other carcinogens, as well.

Sugar Alcohols

What’s It In? No-sugar-added foods such as candy and ice cream (Most sugar alcohols end in –tol, such as sorbitol, xylitol and maltitol.)

Why Avoid? Sugar alchohols, which are derivatives of sugar, can cause digestive problems.

2. Chemical Preservatives

The best advantage science has given the food industry is the ability to preserve food. And many of the methods for making food last can actually retain inherent nutrient content, as well. (Check out 6 Simple Food Preservation Methods for some good food preservation techniques.) Keeping food shelf-stable without the time-tested methods of canning, freezing, drying, pickling and fermenting, however, is another story. In order for a Twinkie to last for years on a shelf, it must contain a host of chemicals that prevent rancidity. It’s advisable to avoid many of those preservative chemicals altogether, in particular those that follow.

Butylated Hydroxyanisole (BHA) & Butylated Hydroxytoluene (BHT)

What’s It In? Cereal, gum, oil, potato chips

Why Avoid? Though they prevent fats and oils from becoming rancid, both are potential carcinogens.

Propyl Gallate

What’s It In? Gum, soup, meats, potato chips, oil

Why Avoid? Frequently used along with BHA and BHT to prevent fats from spoiling, this too is a potential carcinogen.

Sodium Nitrate/Nitrite

What’s It In? Cured meat products such as bacon, corned beef, hot dogs, lunch meat and smoked fish

Why Avoid? Along with preserving these meats—which are usually high in sodium and calories to begin with—sodium nitrate and nitrite also preserve the meats’ color. They carry a small risk of creating carcinogenic compounds, especially if the meats are subjected to high heat. Eating processed meat in large quantities has been linked to pancreatic and stomach cancers.

3. Unnatural Flavor Enhancers

After they’ve been chemically altered or sat on shelves for weeks, foods often don’t end up tasting that great. This is where artificial flavor enhancers come in. As with artificial versus real sweeteners, it’s best to eat food with real flavors. Stick to real fats and oils, and cut back on quantity rather than substituting low-fat or sugar-free foods. The following flavor enhancers should be avoided.

Artificial and Natural Flavors

What’s It In? Almost everything!

Why Avoid? The necessity to add flavor means the manufacturer wasn’t relying on good food ingredients for flavor in the first place. While most of these additives are safe from a health standpoint, overconsumption of non-nutritive food certainly is not.

Partially Hydrogenated Oil

What’s It In? Many food products including shortening, margarine, baked goods, crackers, bread and frosting

Why Avoid? To create partially hydrogenated oil, hydrogen is added to oils to help them form into semisolid substances. This creates trans fats, which raise cholesterol and increase your risk for obesity and heart disease.

Olestra (Olean)

What’s It In? “Light” chips

Why Avoid? This artificial fat substitute passes right through your digestive tract without being absorbed, making it calorie-free. Meanwhile, it can cause gastrointestinal problems ranging from gas and loose stools to cramping and severe diarrhea.

4. Artificial Colors

Infamous artificial colors have been making negative headlines for years, and it’s still a good idea to avoid them. Scientists have linked some of them to allergic reactions and a variety of tumors, as well as hyperactivity in children. Besides being potentially carcinogenic and behavior-altering, these artificial additives are most often found in foods with little nutritional value to begin with. The presence of an artificial dye often indicates the absence of healthful ingredients, so it’s best to skip them entirely, especially those listed here. One easy way to do that is to shop for packaged foods at Trader Joe’s and Whole Foods; both grocery chains have promised not to carry any products containing artificial colors.

Blue No. 2, Citrus Red No. 2, Green No. 3, Red No. 3, Red No. 40, Yellow No. 5, Yellow No. 6

Chemical Stabilizers

Stabilizers and thickeners allow foods to remain shelf-stable and sometimes give them a more palatable texture. These are often found in food mixes, such as add-milk-only pudding mix. (Forget those mixes: It’s just as easy to make pudding from scratch.) The stabilizers that follow may be among the most innocuous of the worst-offenders list, but like many other additives listed here, they indicate that a food isn’t quite whole enough without first adding something to it.

Gums

What’s It In? Candy, cheeses, dough, drinks, pudding, ice cream, salad dressing

Why Avoid? These stabilizers and thickeners (including arabic, furcelleran, ghatti, guar, karaya, locust bean, tragacanth and xanthan gums) may be derived from natural sources, but some cause severe allergic reactions.

Potassium Bromate

What’s It In? Bread doughs

Why Avoid? While only small amounts of bromate remain in breads once the bromate breaks down into innocuous bromides during baking, this dough stabilizer, which has
been banned in other countries, has been linked to cancer in animal studies.

20 Food Additives To Avoid

Check labels for the following bad guys, and skip over the products that contain them!

Acesulfame Potassium, Artificial and Natural Flavors, Aspartame, Blue No. 1, Blue No. 2, Butylated Hydroxyanisole (BHA), Butylated Hydroxytoluene (BHT), Citrus Red No. 2, Green No. 3, Gums, Olestra (Olean), Partially Hydrogenated Oil, Potassium Bromate, Propyl Gallate, Red No. 3, Red No. 40, Saccharin, Sodium Nitrate/Nitrite, Yellow No. 5, Yellow No. 6

Learn More

CSPI Chemical Cuisine
cspinet.org/itunes or cspinet.org/android
free app for iPhone or Android from the Center for Science in the Public Interest

Hard to Swallow: The Truth About Food Additives by Doris Sarjeant and Karen Evans

Read It Before You Eat It by Bonnie Taub-Dix

Unjunk Your Junk Food: Healthy Alternatives to Conventional Snacks by Andrea Donsky and Randy Boyer

What to Eat by Marion Nestle


TABITHA ALTERMAN is the food and garden editor forShe’d like to challenge you to replace just one packaged food that contains any of the toxic offenders listed here with one real, whole, unprocessed food this month.

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Post a comment below.

 

RicePatty
10/29/2013 3:00:30 PM
I found your article interesting but misleading inasmuch as you did not include the worst offender which is Monosodium Glutamate (MSG). I kept going back and forth in the article to try to locate autolyzed yeast and other related compounds that hide MSG. I find this curious . . . I would like to inquire as to why these were omitted.

RevW
10/24/2013 3:59:12 PM
Your info about "gums" is misleading. 'derived from natural sources'? 'may cause allergic reactions in some people'? Name me ONE food does not share both these. The sources for gums have been used for centuries in many parts of the world. Also allergic reactions don't mean the substance is *toxic* ... unless powdered milk, peanut butter, shellfish, dates and wheat are *toxic*.

ArkieGirl72638
10/24/2013 10:48:38 AM
VERY informative. Been baking my own bread, canning my fruits and veggies, raising my own chickens for meat and eggs. I seem to have dropped the ball with the artificial sweeteners though...been using Splenda. Will be giving that up now also. I quit cooking on pots and pans with non-stick coatings years ago. Only use the cast iron and stainless steel ones handed down to me by mom. If the fumes from an overheated non-stick lining can kill birds, what does that do to food?? Just saying. Again, thanks for a great article, fore warned is fore armed.

glowingolder
10/24/2013 7:43:55 AM
Thanks for the great article. Simplify. Stick to the produce aisles--and perhaps some tomato sauce. http://eatandbeatcancer.wordpress.com/2012/03/02/anti-cancer-shopping-tips-whats-going-in-your-tomato-sauce/#more-562

Angela
11/12/2012 6:24:11 PM
In other words: avoid alsmost anything "processed" or made with ingredients you can't find at home!

Anonymous
11/9/2012 1:10:24 PM
A word to the wise.








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