Octafluorocyclobutane, polyethylene glycol and flavoxanthin — these probably don’t ring a bell, but you may be unwittingly eating them. They are just three of the 350 food additivities used in the food industry.
Food additives are used for a variety of reasons, mainly to enhance flavour, colour and texture or to prolong the shelf life of food products. Approved additives are regulated by the government, but there is conflicting, and sometimes startling, evidence regarding their safety. Some approved additives are restricted or even banned in other countries. Despite some grey areas, we have a much smaller sale of additives than the US, which has 10,000 approved for use.
With the increasing options available on the shelves for packaged foods, it is more important than ever to read the labels before buying. You may be in for a shock, as people commonly underestimate how many food additives they are consuming. It shouldn’t really come as a surprise, though, when over half of the food Australians consume comes from ultra-processed or processed packaged foods.
Additives can be lurking where you least suspect them; here are the top three categories to look for.
Artificial colours
Artificial colours are increasingly making their way to a plate near you. In fact, over the last 50 years or so, artificial colours in foods have increased by 500 per cent. Artificial dyes are particularly prevalent in foods such as ice blocks, jelly, lollies, bakery treats, cereals and even sauces, dressings and canned foods. They are also commonly found in cosmetics and over-the-counter and prescription drugs.
Artificial colours might help food look better, but they could be doing more than that behind the scenes. Petroleum is probably one of the last things you would find in a cake recipe, but if a shop-bought cake has red or yellow colours in it, the odds are it probably contains petroleum. Artificial red dye called Brilliant Scarlett (124) and yellow dye named Tartrazine 102 are derived from petroleum or coal tar.
Studies show that Tartrazine can cause hyperactivity and issues with attention; it is also associated with skin rashes, asthma and migraines. Brilliant scarlet has been associated with causing DNA damage in animals, behavioural issues and increased breathing difficulties in asthmatics. Although both are approved for use in Australia, there’s enough controversy around them to be banned in other countries. Brilliant Scarlet is banned in the US, Canada, Norway, Japan and Sweden. Tartrazine is banned in Austria and Norway and restricted in other parts of Europe.
Both colours are required by law to display the warning label “may have an adverse effect on activity and attention in children” in the UK and a number of European countries, but you will not find this warning on products sold in Australia. Other dyes such as Titanium White and Titanium Dioxide disrupt the gut microbiome and promote chronic inflammation.
Preservatives
Many additives approved for food use are preservatives to extend the shelf life of packaged foods. There are almost 100 of them and they are numbered from 200 to 299 on ingredients lists. Food manufacturers appreciate preservatives because they make their products last longer, which increases profitability.
Preservatives work by preventing the growth of harmful bacteria, but preservatives don’t discriminate. They also harm your gut bacteria, which can have a host of downstream consequences long-term.
Multiple daily exposures to preservatives are common because packaged foods such as salad dressings, sauces, olives, crackers, cheese, dried fruit, seafood, fruit juice, processed meats and many others contain preservatives. Even naturally shelf-stable products often have preservatives added, so it is important to read the labels.
Nitrates, nitrites, sodium benzoate, butylated hydroxyanisole (BHA), butylated hydroxytoluene (BHT) and sulphites are some of the most commonly used preservatives.
Nitrates
Artificial nitrates are classified as “probably carcinogenic” to humans by the World Health Organisation. Nitrates (249, 250) are commonly used in processed meats such as sausages, salami and bacon. Processed meat is classified as a Group 1 carcinogen based on epidemiological evidence it causes colon cancer.
Additionally, research shows that nitrates-induced changes in the gut microbiome can alter pathways in the brain and have the potential to cause mania in certain people.
Sodium Benzoate
Sodium Benzoate is a lab-synthesised preservative used to inhibit the growth of bacteria, mould and yeast. It is most commonly found in jams, beer, sauces, yoghurt, drinks and tinned vegetables. Research shows that it can affect sperm count and motility, disrupt hormones and increase oxidative stress.
When sodium benzoate comes into contact with vitamin C, it forms a carcinogenic substance called benzene. Therefore, it is particularly prudent to avoid this preservative in fruit and vegetable products such as juices or past a sauces.
Despite this concerning evidence, there are also studies that show sodium benzoate can have beneficial properties in the treatment of certain diseases.
Emulsifiers
Industrialised emulsifiers are another common additive that can have a negative impact on your health. Emulsifiers are used to stop oil separating in long-life products such as plant milks and mayonnaise. They are also regularly used in ice cream, cosmetics, pharmaceuticals, lotions and bread.
Research shows that when emulsifiers are added to foods, it increases the propensity to overeat, thereby promoting adiposity. Scientific studies show that two synthetic emulsifiers in particular — carboxymethylcellulose and polysorbate 80 — are linked to intestinal inflammation, inflammatory bowel diseases and poor metabolic health. The chronic inflammation and dysbiosis in the gut microbiome caused by these emulsifiers promotes an increased risk of colon cancer.
Although the research can be conflicting and confusing, it is best to avoid any foods that contain these additives. This means shunning packaged foods where possible and always reading the ingredients labels. As much as you can, opt for organic whole foods and cook at home rather than reaching for convenient ready meals.
Chrissy Harada is a university-qualified nutritionist who believes nutrients are medicine, health begins in the gut and nature is infinitely wise. Chrissy is passionate about utilising the latest scientific research to optimise health. You can find her on the Sunshine Coast or online at sunshinehealthandnutrition.com.au and @sunshine.health.nutrition on Instagram.
