Food additives in our daily lives are the hidden side of our diet. Have you ever taken the time to read the sometimes endless list of ingredients, with names that are as unpronounceable as they are frightening?
Sometimes the food industry resorts to subterfuge by using products in its preparations that will have the effect of preserving the colors and flavor of food, delaying the appearance of mold. In addition to natural additives, some are manufactured by transforming natural substances and other products in laboratories: "synthetic additives."
History of additives
Adding substances to food for the purpose of preserving or improving a product has been around for centuries. Food preservation dates back to the time when humans learned to protect each crop and preserve meat and fish by salting or smoking them. The Egyptians used colorings and flavorings to enhance the appeal of certain foods. The Romans used saltpeter (or potassium nitrate), spices, and colorings to preserve and enhance the appearance of food.
Over the past few decades, these substances have multiplied. Additives are now present in all processed or ultra-processed products.
Composed of a single molecule, they all have an Exxx code, assigned by the Codex Alimentarius Commission. More than 300 food additives are authorized in the EU.
Roles of additives
The sole role of these substances is to guarantee the nutritional quality of food or to improve its stability and appearance.
Large-scale food preparation conditions differ greatly from those of home-cooked meals. Additives are necessary to keep processed foods safe and in good condition during transport from factories or industrial kitchens, through warehouses and stores, to consumers.
WHO and FAO differentiate additives into 3 categories:
- Flavoring agents intended to improve the taste of the product
- Enzymatic preparations used to simulate biochemical reactions (in cheese preparations, bakery products, wine and brewery products, etc.)
- Other additives used for various reasons: preservation, coloring, texture improvement, etc.
Did you say E...?
At the European level (because the legislation is not the same everywhere, specifically in the United States), a food additive is assigned a food code of the type Exxx and sometimes Exxxx, indicating the category to which this additive belongs.
To try to find your way around a bit:
- Colourings: from E100 to E180
- Preservatives: from E200 to E297
- Antioxidants: from E300 to E321
- Other additives such as emulsifiers, thickeners, stabilizers, gelling agents and PH regulators: E322 to E386
- Flavor enhancers: from E620 to E650
- Antibiotics: from E710 to E713
How to avoid food additives?
1. Read the label
2. Avoid products with unknown names in their composition
3. “No colorings or preservatives” is not synonymous with “No additives”/Be careful!
4. Consume as many local products as possible
5. Consume as many products as possible from organic or sustainable agriculture, because only 48 additives are authorized in organic products compared to 600 in conventional products.
6. Try to cook as much as possible with products whose origin you know.
Ex: Store-bought mayonnaise vs. homemade mayonnaise
Commercial mayonnaise: 70% rapeseed oil, potassium bisulfite (E224 preservative), citric acid (E330), modified starch, lutein (pigment).
Homemade mayonnaise: Organic oil (sunflower or peanut), organic egg yolk, organic mustard (quick preparation and enjoy something you have prepared yourself).
Dangerous additives
It's important to remember that ideally, it's best to eat foods as raw as possible and cook them yourself. It's not very natural for our bodies to have to digest and process so many added (often synthetic) substances.
In reality, these standards and rules are not always respected by the industry and the quantities present in our food products are sometimes too high. Even if the vast majority remain harmless, certain additives could be particularly dangerous for our health, here they are:
1. Artificial Colors
Purpose: They make industrial products more appetizing. Our ham looks pinker, our snacks more orange, and our candies come in fun colors.
Danger: They rhyme with hyperactivity, headaches, insomnia, vision problems, risk of cancer. They are indicated by codes E100 to E199.
2.Sodium Glutamate
Purpose: It enhances the taste of prepared meals, salty or sweet biscuits, industrial sauces, etc.
Danger: The problem is that it disrupts the hormones that regulate our appetite. In other words, it makes us addicted to the food we eat. It also causes our blood sugar to skyrocket, promoting diabetes, and can cause premature brain aging. These are indicated by the indices E621 to E625.
3. Sodium Nitrate
Purpose: It is found in cold cuts, meats, cheeses and industrial fish. It allows them to be preserved for longer.
Danger: Excessive consumption of sodium nitrate can lead to asthma, hyperactivity, insomnia, dizziness, low blood pressure, nausea and certain cancers (especially colorectal cancer).
4. Trans Fats
Purpose: These are in fact trans fatty acids, or partially hydrogenated fats, which are found mainly in industrial pastries and pastries, fried foods (fries, doughnuts, etc.) and certain snack foods. ready-to-eat meals ".
Danger: They are very dangerous for the body. They have a very negative impact on cholesterol levels (the bad LDL) and increase the risk of cardiovascular disease. The mention " (partially) hydrogenated vegetable oil(s) » on the label indicates that this processed food contains trans fat.
5. Butylated hydroxytoluene (BHT)
Purpose: It is found both in the preparation of industrial dishes and in packaging.
Danger: With a name like that, we can well imagine that this synthetic antioxidant E321 is anything but natural and healthy! It is potentially dangerous for the skin (risk of allergies) and " probably carcinogenic » Better to avoid it.
6. Artificial Sweeteners
Purpose: They are vicious because they have names that make us believe we are doing the right thing and they also give us that little sweet taste to food. sugar-free " Or " reduced sugar " Or " zero » and they are called “Aspartame, Sucralose, Cyclamate, Neotame, Saccharin » and thanks to them we can enjoy ourselves at low calorie costs. Be careful!
Danger: Yes, be careful, artificial sweeteners can trigger chronic fatigue, migraines and be the cause of degenerative diseases such as Alzheimer's or Parkinson's. In addition, when you consume " without sugar » you send a message to your brain that it will receive sugar and since it does not receive any it makes it produce it. These additives are called " E952 ".
7. Sodium Benzoate
Purpose: It allows commercial sodas, pies and jams to be kept fresh for longer and without bacteria.
Danger: Unfortunately, this preservative is known to weaken the immune system and can cause eye irritation, asthma, digestive problems, behavioral problems, insomnia in adults, and hyperactivity in children. It is found on labels under the name " E211 ".
8. Glucose/Fructose syrup
Purpose: This additive is also known as “ high fructose corn syrup "It is a sugar concentrate that manufacturers use in biscuits, but also in vacuum-packed meats.
Danger: The problem is that our body has difficulty identifying it because it is 100% artificial, and it makes our blood sugar skyrocket, hence the increased risk of diabetes! Not to mention that in the long term, its consumption can cause liver damage.
Additives to avoid as much as possible
1. Nitrites (E249/E250) and Nitrates (E251/E252)
Purpose: Used as preservatives to prevent the growth of microorganisms in foods. They help maintain a product's beautiful color and flavor.
What: They are found in deli meats, but also in baked goods, cereals and processed vegetables.
Danger: Probably carcinogenic when they undergo transformation in the body, they then become dangerous. Deli meats should in any case be eaten occasionally because these very salty and fatty foods are not part of a healthy and balanced diet.
2. Sulfites (from E220 to E228)
Purpose: Occurring naturally in foods or added as additives to aid preservation by retarding the growth of microorganisms and to retain color.
What: They are found in wine and alcohol, herbs, dried fruits, cereals, etc.
Danger: Known as one of the main allergens that can cause serious respiratory and intestinal problems and trigger migraines. It is best to be careful and remain vigilant for warning signs. Consume in moderation.
3. Propyl gallate (E310)
Purpose: Used to prevent fats from going rancid and oils from oxidizing. What: It is found in chewing gum, pastries, breakfast cereals, some broths and soups, etc.
Danger: Several studies tend to conclude that it could be carcinogenic and a source of blood problems, as well as behavioral disorders and hyperactivity in children.
4. Butylated hydroxynisol (BHA E320)
Purpose: Used in conjunction with propyl gallate, this additive also acts to prevent the rancidity of fats and is present in the same products (gums, pastries, etc.).
What: Ditto...
Danger: Some studies suggest that this compound " would be carcinogenic " Others don't come to such a clear conclusion. On the other hand, other negative effects have been reported such as: disruption of the liver, cholesterol, blood, etc. When in doubt, abstain. In any case, given the name is difficult to write and I haven't even tried to pronounce it. It doesn't inspire confidence.
5. Aluminum sulfate (from E520 to E523)
Purpose: Provides specific textures to certain foods. Also used in swimming pools and gardening.
What: It is present in certain products such as egg-based desserts, candied fruits, processed vegetables.
Danger: If taken in excessive doses, aluminum sulfate can cause mental problems (dementia or Alzheimer's disease).
6. Phosphoric acid (E338)
Purpose: Used in the food industry as a preservative, texturizing agent and acidifier.
What: It prevents rust on our cars, but it also makes its way into soft drinks.
Danger: Several studies have linked Coca-Cola consumption to the development of kidney problems such as kidney stones. Other studies have attempted to prove that ingesting this additive could cause osteoporosis in women. It could also develop dental problems (cavities, enamel erosion, etc.) and weaken bones!
7. Monosodium glutamate (GMS or MSG E621)
Purpose: Flavor enhancer
What: It is found largely in Asian cuisine to enhance the flavor of foods and in many processed foods (soups, frozen meals, salad dressings, etc.). Other foods such as tomatoes, grapes, and some cheeses contain it naturally.
Danger: Although it appears to be harmless, it may cause allergic reactions in some people (burning sensations in the face), headaches, nausea, chest pain, asthma and obesity.
8. Asparthame (E951)
Purpose: Sweetener and sweetening product providing no or very few calories. What: It is found under the names: Equal, Canderel, etc... and also obviously in many products " light ".
Danger: Asparthame is controversial. A safe daily intake has been set at 40 mg/kg of body weight, but studies have often reported results of premature births, increased diabetes and brain cancer risks, as well as epilepsy and depression.
9. Acesulfame potassium (acesulfame k, E950)
Purpose: This artificial sweetener has a sweetening power 200 times higher than sugar.
What: It is found in baked goods, chewing gum, soft drinks, marinades, dairy products, etc.
Danger: Claimed to be hazardous to health, it could disrupt metabolic processes and interfere with the regulation of appetite, body weight (obesity), and blood sugar control. It is said to have carcinogenic potential.
10. Tartrazine (E102) or yellow dye no. 5
Purpose: Food colorings only have an aesthetic role to make products more colorful and more appetizing.
What: Tartrazine is incorporated into pastries, cereals, mustard, and candy.
Danger: Several studies have been conducted to highlight the link between tartrazine and hives and eczema in humans. Others have also attempted to establish a link between hyperactivity in children and the consumption of tartrazine-containing products.
It is important to remember that, ideally, it is best to eat foods as raw as possible and to cook them yourself.
Article written by José LARA - Yam Nutrition Suisse
Sources: GÉO - book food additives an unknown danger/Food additives: Identification - Detection - Quantification