The purpose of food additives is to add flavor, taste, and texture and preserve a product's life. There’s a range of food additives that all perform different functions. But, essentially, it’s a substance that is intentionally added to food items to perform a specific function. 

You’ve probably read or heard about the dangers of additives. “Additive-free” is a common selling point for many brands (us included!). But what exactly is the problem with additives? And is there even a problem with them?

In this article, our food additives list will break down the most common nutritional additives so you can become a food label-reading expert. 

Monosodium glutamate (MSG)

The ultimate additive boogeyman, monosodium glutamate, or MSG, is a flavor enhancer in savory foods. MSG is one of the most popular additives in the world and is commonly found in foods like: 

• Pizza

• Canned soups 

• Deli meats 

• Frozen dinners

• Fast food 

MSG is made from L-glutamic acid, a naturally-occurring compound in several foods. It’s a white and odorless powder that dissolves in water. MSG has an umami taste which is usually described as meaty or savory. 

So, should we be eating MSG?

For years, MSG has been used as a food additive. Throughout this time, MSG has developed a pretty bad reputation. Back in the late 1960s, MSG was branded a “toxic” ingredient that was said to be associated with all types of health issues. But, the research is mixed as to whether MSG is associated with weight gain and other health problems. 

However, some people may be sensitive to MSG and can experience symptoms like headaches, sweating, and nausea shortly after consuming MSG. However, the FDA considers the addition of MSG to food as generally safe. 

Artificial food coloring

Artificial food colorings are additives that enhance the color or appearance of food products. They focus solely on the look of the food and have nothing to do with flavor or texture.

The safety of artificial food coloring is a controversial topic. There are claims that synthetic dyes can cause major side effects, including hyperactivity in children and severe allergies. Some countries ban certain food colorings, while others deem them safe. 

Certain food dyes are raising concerns for allergic reactions, like:

• Blue 1 

• Red 40 

• Yellow 5

• Yellow 6

Some studies report that artificial food coloring may promote hyperactivity in children. A small study found that 73% of children with ADHD noticed a decrease in symptoms after eliminating artificial food dyes and preservatives. 

Artificial food coloring consumption is growing, especially in children. We mostly see artificial food colorings in processed food. A good rule of thumb to follow is to try to eat mainly whole foods as they are naturally free from artificial dyes. 

Sodium nitrite

Sodium nitrate is a kind of salt that’s used as a preservative. It stops bacteria from growing and adds a very salty flavor. Sodium nitrate creates a distinct flavor you can find in cured meats, like: 

• Bacon 

• Ham 

• Hot dogs 

• Salami 

• Lunch meat 

Typically, sodium nitrate tends to make the list of bad ingredients in food, so you want to watch out for this one. The problem with sodium nitrate is that a chemical reaction occurs when it’s exposed to high heat with amino acids. Nitrates can turn into nitrosamine, a compound linked to several harmful effects on health. 

Some research shows that a higher intake of nitrates and nitrosamines was linked to a higher risk of stomach cancer. While the FDA currently permits the use of sodium nitrate, several studies have connected nitrate overconsumption and cancer risk. 

The World Health Organization classifies processed meats like ham, bacon, and salami as a group 1 carcinogen. That means there’s strong evidence that eating processed meats can cause cancer. 

It’s a good idea to keep our sodium nitrate intake to a minimum. Try to swap out processed meats for unprocessed protein sources, like: 

• Chicken 

• Fish 

• Legumes 

• Nuts 

• Eggs 

• Tempeh 

High-fructose corn syrup

High-fructose corn syrup is a type of sweetener to enhance the flavor of foods and beverages. It’s commonly found in foods like: 

• Soda 

• Packaged desserts

• Candy 

• Fast food 

• Breakfast cereals

As the name suggests, high-fructose corn syrup is especially high in sugar made from corn starch. High-fructose corn syrup has been linked to diabetes, and other health conditions. 

One study investigated the effects of drinking a sweetened drink with either glucose or fructose. After 10 weeks, the fructose-drinking group reported an increase in belly fat. They also had elevated blood sugar levels and lower insulin sensitivity. 

Some studies found that fructose can trigger inflammation in the body, which is thought to play a key role in chronic conditions like diabetes and heart disease. 

We know that too much added sugar of any kind can contribute to empty calories. These calories don’t give us any vitamins and minerals our body needs. 

Remember that high-fructose corn syrup goes by a few different names: 

• Maize syrup 

• Corn syrups 

• Fruit fructose 

• Isoglucose

All these ingredients can include high-fructose corn syrup, which doesn’t make it especially easy when most people don’t have the time to analyze food labels for every product. 

Try to avoid high-sugar foods that contain high-fructose corn syrup. Instead, opt for whole foods and unprocessed foods without added sugar. Experiment with fresh fruit or stevia to sweeten foods. 

Trans fat

If you’re looking for the worst ingredients in food, naturally, we have to talk about trans fats. Trans fats are a form of unsaturated fat. They are created by adding hydrogen to liquid vegetable oils to turn them into solids. Trans fats are inexpensive to use and can enhance the flavor, texture, and shelf life of foods. You can find trans fats in foods, such as:

• Microwave popcorn 

• Packaged cookies and cakes 

• Frozen pizza

• Shortening 

• Stick margarine 

Several studies have found that eating trans fats raises LDL (bad) cholesterol in the blood. Higher LDL cholesterol levels increase the risk of heart disease, a leading cause of death in the United States. A higher intake of trans fats is linked to a bigger risk of heart disease. 

A large study with 84,941 women found that higher consumption of trans fats was associated with a 40% higher risk of developing type 2 diabetes. 

Trans fats are thought to be the worst type of fat to eat. The FDA actually says that artificial trans fats (partially hydrogenated oils) are no longer “Generally Recognized as Safe” or GRAS. Fortunately, the FDA has taken steps to ban trans fats, with experts believing that the move could prevent thousands of heart attacks and deaths.  

Trans fats can be found in smaller amounts of foods manufactured before the FDA ban, like potato chips and frozen pizza. One of the best ways to reduce trans fats in the diet is to cut down or eliminate processed and fried fast foods.

Remember that food regulations can change depending on where you live. For example, foods containing more than a trace of industrially-produced trans fats are not allowed in the EU. However, the UK has stopped short on a ban and is encouraging a voluntary phase-out by food manufacturers. 

Sodium benzoate

Sodium benzoate is a preservative that extends the shelf life of food. It’s commonly used in foods like salad dressings, fruit juice, pickles, and condiments. 

The preservative is generally recognized as safe, but there is some controversy around its safety. A growing body of research is uncovering potential side effects, which are worrying. 

One study found that higher consumption of sweetened beverages with sodium benzoate was associated with more ADHD symptoms in college students.

The other concern is that when sodium benzoate combines with vitamin C, it can turn into benzene, which may be connected to cancer development. A study found that the concentration of benzene was 20 times higher than the maximum levels set out by the EPA for drinking water in certain foods and beverages. 

Is sodium benzoate one of the ingredients in food to avoid? The short answer is yes, it’s a good idea to reduce your intake. 

If possible, avoid buying products with the following:

• Benzoic acid

• Benzene

• Benzoate 

Remember that information can change, and as new studies are performed, the evidence on whether a nutritional additive is safe or not can differ. In any case, it’s always a good idea to minimize processed foods in the diet and focus on eating fresh, whole, and unprocessed foods. Although it’s tricky to uphaul your diet overnight, simple swaps can help you find foods you enjoy while reducing exposure to artificial flavors, preservatives, and colorings. 

Looking for healthy alternatives free from additives? kencko smoothies and kencko bowls rely on natural plant nutrients with no artificial extras for a delicious boost.