In today’s busy world, processed foods have emerged as a convenient choice for many, sacrificing nutrition for convenience. Consuming highly or heavily processed foods regularly increases a person’s risk of health complications including cardiovascular disease, certain cancers, obesity, and type 2 diabetes.

According to the U.S. Department of Agriculture, processed food is any raw agricultural commodities that have been washed, cleaned, milled, cut, chopped, heated, pasteurized, blanched, cooked, canned, frozen, dried, dehydrated, mixed or packaged — anything is done to them that alters their natural state. This may include adding preservatives, flavors, nutrients, and other food additives, or substances approved for use in food products, such as salt, sugars, and fats.

Minimally processed foods have a place in healthy diets. For example, low-fat milk, whole-grain or wheat bread, precut vegetables, and fresh-cut greens are considered processed foods. Also, milk and juices may be fortified with vitamin D and calcium, while breakfast cereals may have added fiber. Canned fruits packed in water or natural fruit juice can be part of a healthy diet when fresh fruit isn’t easily available.

Highly processed foods are sometimes called ultra-processed foods because they have been significantly altered to include fats, sugars, salts, and hydrogenated oils. They also contain food substances rarely used in kitchens and additives whose function is to make the final product tastier or more attractive. These substances can easily be identified by reading the product’s labeling.

The additional ingredients give the foods better taste and flavor, which makes people want them more. The additives and preservatives also make the foods shelf-stable, so they last longer and can be stored in a kitchen pantry. Highly processed foods often contain the following types of chemicals:

• preservatives, which keep the food from going bad quickly
• artificial coloring
• chemical flavoring
• texturing agents

Also, processed foods can contain dozens of additional chemicals that are not listed on their labels. For example, “artificial flavor” is a proprietary blend. Manufacturers do not have to disclose exactly what it means, and it is usually a combination of chemicals. Official organizations have tested most food additives for safety, though the use of these chemicals remains controversial among doctors and researchers.

What are food preservatives?

Preservatives are food additives that play an important role in making foods last longer or taste better. Specifically, preservatives help to control and prevent the deterioration of food, providing protection against spoilage from micro-organisms (e.g., bacteria, yeast, molds), life-threatening botulism, and other organisms that can cause food poisoning (antimicrobial function). High-risk foods such as meat, seafood, dairy, and cheese serve as a breeding ground for potentially dangerous micro-organisms, therefore, the addition of a preservative is usually required to ensure food safety. Next to spoilage caused by micro-organisms, it can also be brought about by chemical (e.g., oxidation) or physical (e.g., temperature, light) factors. Preservatives are also used to prevent these types of spoiling reactions, to prevent any alterations in foodstuff’s taste or, in some cases, their appearance (antioxidant function). Without the addition of a preservative, certain foods may turn rancid or change color. Ultimately, preservatives protect the quality of foods and beverages, reduce food costs, improve convenience, lengthen shelf-life, and reduce food waste.

Besides the use of food additive preservatives, foods can also be preserved by different processing methods like canning, dehydration (drying), smoking, salting, freezing, and the use of packaging. Some practical examples include the canning of jams and tomato sauce, drying fresh fruits to make dried fruit, and adding salt to cabbage to make sauerkraut.

There are two types of preservatives: natural and artificial/chemical. Both aim to preserve the life of an item, though they can differ in many ways. However, both use the same preservation methods:

• Antimicrobial: Prevents the growth of microorganisms such as bacteria and fungi.
• Antioxidants: Slows down or entirely stops the oxidation process.
• Enzymes: Halts the expiration of cosmetics and like products.

Natural preservatives are primarily used in foods and beverages to help reduce rotting and preserve the item’s color and flavor. However, they are also found in cosmetics and other hygiene products. Common examples of natural preservatives include:

• Aloe vera
• Citric acid
• Lemon juice
• Rosemary extract
• Sodium
• Sorbic acid
• Sugar

Artificial/chemical preservatives are man-made substances that are added to numerous products to extend their shelf life. While they too are created to prevent foods from spoiling and help them retain their shape and color, they are oftentimes filled with chemicals. Common examples of chemical preservatives include:

• Antimicrobial agents
• Antioxidants
• Benzoates
• Chelating agents
• Nitrates
• Propionates
• Sorbates
• Sulfites

Food has a natural expiration process that is the result of bacteria, fungi, and molds taking over the food. By adding preservatives, whether they be natural, artificial, or a combination of both — it prevents these foods from expiring as fast. Preservatives are also used to help keep the food color, shape, smell, and size — which can make the food item more appealing to the consumer.

This is a practice frequently found in fast food chains and grocery stores. Most consumers may be aware of the numerous preservatives that are added to food, however, this doesn’t seem to affect fast-food consumption in the United States. Fast-food consumption continues to rise, despite the public’s awareness of potentially harmful ingredients.

Intaking too many artificial preservatives, no matter where they come from can lead to numerous health complications such as gastroesophageal reflux disease (GERD). This is why it is important to limit or avoid these foods entirely when trying to mitigate reflux or control symptoms.

While some preservatives are necessary, others can have harmful side effects. Examples of positive side effects of preservatives (natural preservatives) include the slowing of oxidation in foods. They also allow for a variety of foods to be available year-round, improve nutritional value, and enhance the flavor of the food. Unfortunately, when it comes to preservatives, the negative side effects outweigh the good. Common negative effects of food additives and preservatives (caused by artificial preservatives) include, but certainly aren’t limited to:

• Induced breathing problems like asthma
• Hyperactive behavior in children
• Weakened heart tissue
• Contain cancer-causing food additives such as BHA and BHT
• Increase the chances of obesity
• Loss of important nutritional value
• Headaches
• Decreased energy levels
• Alterations in mental concentration
• Cancer
• Cardiovascular disease
• Other degenerative conditions

What is artificial food coloring?

Food dyes are chemical substances that were developed to enhance the appearance of food by giving it an artificial color. People have added colorings to food for centuries, but the first artificial food colorings were created in 1856 from coal tar. Nowadays, food dyes are made from petroleum. Over the years, hundreds of artificial food dyes have been developed, but a majority of them have since been found to be toxic. There are only a handful of artificial dyes that are still used in food.

Food manufacturers often prefer artificial food dyes over natural food colorings, such as beta carotene and beet extract, because they produce a more vibrant color. However, there is quite a bit of controversy regarding the safety of artificial food dyes. All of the artificial dyes that are currently used in food have gone through testing for toxicity in animal studies. Regulatory agencies, like the US Food and Drug Administration (FDA) and the European Food Safety Authority (EFSA), have concluded that the dyes do not pose significant health risks.

Not everyone agrees with that conclusion. Interestingly, some food dyes are deemed safe in one country, but banned from human consumption in another, making it extremely confusing to assess their safety.

Natural edible colors usually need to be more vibrant and healthier. Manufacturers extract the substance from natural elements like vegetables, flowers, and minerals. Sometimes, the source can be fruits, seeds, herbs, algae, and insects. Some of the colors are as follows:

• Anthocyanins in raspberries, red cabbages, and beetroots can provide red, blue, and violet colors.
• Manufacturers use tomatoes, carrots, and apricot carotenoids to derive red, yellow, and orange food colors.
• Chlorophylls in green vegetables help manufacture green colorants.

Manufacturers create these types of edible colorants with the help of chemical reactions. They involve various minerals and petroleum in the making process. The most commonly used synthetic colors are as follows:

• Sunset Yellow
• Quinolone Yellow
• Amaranth
• Tartrazine
• Brilliant Blue
• Indigo Armine
• Allura Red

Thus, the potential health hazards associated with artificial food dyes demonstrate the need for informed food choices. Hyperactivity, allergies, and asthma attacks are some of the diseases linked to synthetic food colors, but they can be prevented.  

While color dyes are not entirely banned across Europe, their regulations and restrictions differ from country to country. In the United Kingdom, for example, several color additives, including Allura Red, Tartrazine, Sunset Yellow, Quinoline Yellow, Ponceau 4R, and Carmoisine, are required to bear a warning label stating that they “may hurt activity and attention in children”. In contrast, per a study published in Scielo, countries such as Sweden, Switzerland, and Norway have withdrawn Yellow 5 (Tartrazine) due to concerns about its anaphylactic potential, and according to Healthline, Austria and Norway have outright banned Yellow 5, too. 

Additionally, a study published in Food Additives & Contaminants: Part A states that the EU does not allow the use of certain synthetic color additives that are approved in the U.S., including Orange B, Citrus Red No. 2, and Green No. 3 (aka Fast Green FCF). Although considered safe by the FDA, Fast Green FCF has been linked to tumor- and mutation-inducing effects in animals and humans. Lastly, Red Dye No. 3 has also been banned in the EU due to safety concerns

What is artificial food flavoring?

The U.S. Food and Drug Administration, or FDA, defines the term artificial flavor or artificial flavoring under 21 Code of Federal Regulations (CFR) as any substance, the function of which is to impart flavor, which is not derived from a spice, fruit or fruit juice, vegetable or vegetable juice, edible yeast, herb, bark, bud, root, leaf or similar plant material, meat, fish, poultry, eggs, dairy products, or fermentation products thereof.

To put it more simply, an artificial flavor is any non-natural substance that is used to create flavors in foods, beverages, or medications. That means that artificial flavors can be made up of pretty much anything except natural substances, and it is unlikely that the origin of the flavors will be identified. Artificial flavors are popular with manufacturers of food, beverages, and medications because they are often less expensive to produce and may be more stable from a chemical standpoint.

Flavor science is far more complex than most people realize. While it might seem like creating cherry-flavored medicine would be as simple as gathering a bunch of cherries and adding the juice to a medication, the reality is far more complicated.

That’s because there are hundreds of different compounds in every type of fruit or vegetable that contribute to the way that the food tastes. The responsibility for identifying which compounds produce the taste that consumers recognize lies with flavor scientists, also known as flavorists. To develop natural flavors, flavors use ingredients from many different types of fruits, vegetables, spices, leaves, and trees. Flavorists can identify which substances and compounds work best together to create the familiar taste that consumers expect.

When creating an artificial flavor, the flavorists will create compounds that are chemically identical to those found in the natural substance; however, the difference is that they can be sourced from anywhere besides a natural substance or they can be created synthetically in the lab.

To create an artificial flavor, the flavorist examines the chemical composition of the natural ingredients they want to mimic and creates a flavor profile based on one or more synthetic ingredients that mimic the same chemical composition.

The FDA states that artificial flavors and natural flavors are generally recognized as safe (GRAS). However, people with allergies, sensitivities, and intolerances associated with certain ingredients may experience adverse effects when consuming natural flavors or artificial flavors. The problem is that companies are not required to list the components of their natural or artificial flavors unless they contain a common allergen.

If you have an allergy or sensitivity to an uncommon substance, you may not have any idea that it is an ingredient in your medication until it’s too late. Sometimes, flavoring ingredients that were previously considered safe undergo a status change because further research suggests that adverse effects can occur.

A 2018 study found that seven synthetic flavoring substances that were previously listed on the food additives list could cause harm in lab animals when consumed at levels above the intended or typical use of the additive. As a result, the FDA removed these ingredients from the food additives list.

What are other common food additives?

A filler ingredient is an inexpensive, low-quality food product with very little nutritional value. These ingredients are starchy, high in carbohydrates, and offer very little in the way of health benefits.

The food industry has become all about creating an abundant supply of food for less money, and this is where fillers come in. Food fillers are additives that help bulk up the weight of a food with less expensive ingredients, which helps keep the price down. Fillers are mainly found in the meat processing industry, and processed meats, like hamburgers and sausages, are the best candidates to contain fillers. This is because meats are big ticket items in a food budget. Using meat fillers and extenders can lower the cost of meats by 10 to 30%.

Some non-meat fillers are starchy in their makeup, making them high in carbohydrates and low in nutritional value. One type of non-meat filler is known as a cereal binder and usually contains some combination of flour and oatmeal. These are often used in hot dogs. Other common fillers include bread crumbs and maltodextrin, a food additive made from starch. Rusk, a dry biscuit, can often be found in cheap sausages, and soya protein is a common ingredient in cheap hamburgers. Adding copious amounts of cheap fillers is a common practice in meat processing operations in developing countries to help reduce their production costs in line with their struggling economies. These fillers are tricky business for those who suffer from celiac disease, which is marked by intolerance for gluten. They’re commonly found in products that contain wheat. This makes label reading a must. In some cases, fillers are added to enrich foods and up their nutritional value. Fiber is a popular choice, and fiber additives include wheat, bamboo, cottonseed, and chicory. Other additives serve the purpose of increasing the minerals in meat products and boast labels that read magnesium-enriched or calcium-improved. These types of additives increase nutritional value and command a higher price tag.

Another common type of filler in the meat processing industry is made of meat. MDM, or mechanically deboned meat, consists of cheaper materials from animal carcasses that are used to beef up meats. MDM usually consists of turkey and chicken meat, and some lower-cost meats can be entirely made from MDM. Cattle, sheep, and goat meats are not produced as MDM because of the risk of Bovine Spongiform Encephalopathy, better known as mad cow disease.

pH Control Agents

Ingredients that either maintain or control the acidity or alkalinity of foods are known as pH control agents. These may be added to alter the texture, taste, or safety of a food. Citric acid, acetic acid, and sodium citrate are widely used agents and often are found in gelatins, jams, ice cream, and candies. Lactic acid is an acidity regulator used in cheese-making, and adipic acid can be found in bottled fruit-flavored drinks

Anti-caking Agents

Anti-caking agents are added to powdered or granulated ingredients — such as powdered milk, egg mixes, sugar products, flours, and baking mixes — to prevent lumping, caking, or sticking. There are many agents to choose from, including calcium phosphates, silicon dioxide, silicates (calcium, aluminum, and tricalcium), and stearic acid.

Emulsifiers

Emulsifiers are added to oil and water-based mixtures to help keep them blended. Examples of emulsions in everyday foods include vinaigrette dressings, milk, and mayonnaise. Lecithin from egg yolk and soybean are commonly used emulsifiers in the food supply. Others include diacetyl tartaric acid ester of monoglycerides (DATEM) and sodium stearyl lactylate. These often are used in commercial bread doughs, artificial whipped creams, dried liquid, or frozen egg whites.

Humectants

Humectants keep foods moist. Common examples include glycerin, honey, sugar polyols (glycerol, sorbitol, xylitol, maltitol), and propylene glycol, often found in candy, shredded coconut, and marshmallows. It’s important to note that polyols also are used in foods as a low-calorie sweetening option, particularly for sugar-free chewing gums, candies, and other low-calorie foods.

Stabilizers, Thickeners, and Gelling Agents

These are widely used across many food product categories to improve stability and create a uniform texture by preventing emulsions from separating, ice crystals from forming, and ingredients from settling. The starch-based category of thickeners includes arrowroot, corn, potato, and tapioca. Vegetable gums include guar and locust bean gum. Common protein-based thickeners include collagen, egg whites, and gelatin. Alginic acid, alginates (sodium, potassium, calcium), agar-agar, and carrageenan are polysaccharides derived from algae and seaweeds; whereas, pectin is a polysaccharide originating from apple and citrus fruits, and xanthan gum is obtained by fermenting a specific strain of bacteria.

Leavening Agents

Leavening agents are incorporated into doughs and batters to increase the volume, shape, and texture of baked goods. Common leavening agents include baking powder, beer, buttermilk, yeast, whey protein concentrate, and yogurt. Used in a wide variety of sweet and savory products, these leavening agents can be found in cakes, cookies, breads, biscuits, scones, muffins, and soda bread.

When buying packaged products, it’s important to limit our consumption of common food additives. Direct food additives are natural or synthetic substances added to foods during processing to help enhance flavor, texture, appearance, or nutrition, or to extend shelf-life.

Well-known additives include high fructose corn syrup, a sweetener; sodium nitrates, a preservative; and monosodium glutamate or MSG, a flavor enhancer. However, there are nearly 4,000 direct food additives registered on the Food and Drug Administration database.

How to Decrease the Exposure of Food Additives?

Review the Ingredient Labels: While shopping, compare the products. Comparable products are produced by other manufacturers with fewer food additives. Find the hidden origins of food additives, such as polysorbate 80 in dairy goods or silicon dioxide in spices.

Reduce Consumption of Processed Foods: Pick fresh produce, whole grains, legumes, nuts, seeds, and minimally processed animal products. When possible, cook meals from scratch so that one may choose which items go into their cuisine.

Buy Frozen or Fresh: When feasible, purchasing and serving fresh or frozen fruits and vegetables is ideal.

Cut Back on Processed Meats: In particular, during pregnancy, avoid processed meats like hot dogs, gammon, and meats in pre-packaged meals.

Eat Local Foods: An excellent method to reduce food additives is to buy local canned and bottled goods and fresh fruits and vegetables from farmers’ markets or community-supported agriculture (CSA) deliveries.

Washing Plastic Utensils by Hand: Instead of putting plastic food containers and utensils in the dishwasher, wash them by hand. Plastics can leak phthalates and BPA into food when heated. Avoid microwaving food or beverages in plastic, including infant formula and breastfeeding, if possible.

Utilize Stainless Steel and Glass: Use alternatives to plastic whenever possible, especially when preparing or serving hot foods, such as glass or stainless steel.

Try eating a whole-food diet that includes as many pesticide-free foods as possible. The majority of additives frequently present in products at the shop can be avoided by avoiding packaged foods, eating nutrient-dense foods, and attempting to obtain the food as naturally as possible. Prefer consuming local foods that are often cultivated in mineral-rich soil, without pesticides or insecticides, and harvested at the peak of ripeness, ensuring they are as nutrient dense as possible.