The US Food and Drug Administration (FDA) assures us that there’s no need to fret about the various food additives and ingredients legally incorporated into our diets. Drawing a parallel to historical practices, the FDA states, “Our ancestors used salt to preserve meats and fish, added herbs and spices to improve the flavor of foods, preserved fruit with sugar, and pickled cucumbers in a vinegar solution. Today, consumers demand and enjoy a food supply that is flavorful, nutritious, safe, convenient, colorful, and affordable. Food additives and advances in technology help make that possible.”
To foster consumer trust in these additives, the FDA has established the Generally Recognized as Safe (GRAS) list. However, while the term GRAS is meant to inspire confidence, a closer look reveals some potential issues.
The GRAS Concerns
The FDA’s GRAS inventory is extensive, listing over 3,000 food additives and colorants, significantly exceeding the European Union’s more conservative list. The EU database approves only a few hundred. The process by which the FDA compiles its list raises questions about its rigor. Typically, safety data submitted to the FDA for GRAS consideration originates from the very manufacturers of these ingredients. Even more concerning, the FDA’s oversight is not comprehensive. Between 1990 and 2010, the FDA officially evaluated only about 40% of the 6,000 safety decisions related to food ingredients. The remaining decisions were, in effect, delegated to manufacturers and industry groups, bypassing FDA scrutiny.
This lack of stringent oversight contributes to consumer confusion regarding the safety of food additives. A Pew Research Center survey indicated that nearly two-thirds of Americans perceive risks associated with foods treated with artificial preservatives, colorings, and other additives. This reflects a strong consumer preference for “natural” foods, although the term “natural” itself is often misunderstood.
This article aims to clarify the purposes of food additives and delve into the prevalent additives found in foods marketed as natural and organic. We will explore the nature of these additives and examine the available information regarding their safety.
The Role of Food Additives
According to the FDA, food additives serve several key functions. Primarily, they are used to enhance or maintain food safety and freshness. Secondly, they help to preserve or improve nutritional value. Lastly, additives are employed to enhance the taste, texture, and visual appeal of food products.
Consider the extended shelf life and consistent quality of many packaged foods and drinks. The enduring freshness, texture, flavor, and color are largely attributable to food additives. In today’s fast-paced world, convenience and ready-to-eat options dominate food choices, leading to the widespread use of these additives.
Common categories of food additives include substances with specific functionalities, such as:
- Anticaking agents: Prevent clumping in powdered foods like flour and salt.
- Bleaching agents: Lighten food color or promote browning during cooking.
- Chelating agents: Bind to minerals to prevent food deterioration.
- Clarifying agents: Maintain the clarity of liquids by removing sediment.
- Conditioning agents: Improve flour quality for baking.
- Emulsifiers: Prevent the separation of oil and water-based ingredients.
- Leavening agents: Promote rising in baked goods.
- Humectants (moisture control agents): Keep packaged foods moist.
- pH control agents: Regulate acidity and alkalinity to prevent spoilage.
- Stabilizers and thickeners: Provide texture and mouthfeel, especially in low-fat products.
- Preservatives (antioxidants and antimicrobials): Inhibit food spoilage.
- Colorings (natural or synthetic): Enhance visual appeal.
- Flavorings: Add or modify taste.
- Sweeteners: Increase sweetness.
Ultimately, these additives contribute to the profitability of food products by extending shelf life and enhancing consumer appeal through improved taste, nutrition, appearance, convenience, and affordability.
However, a greater emphasis on fresh, whole foods in our diets could significantly reduce the necessity for many food additives. Generally, foods with a shorter shelf life, prone to quicker spoilage, are often more beneficial for our health.
Navigating “Natural” Food Additives
Before proceeding, it’s crucial to understand the term “natural” in the context of food labeling. The word evokes positive imagery—lush landscapes, pure ingredients, and wholesome goodness. Consumers are naturally drawn to “natural” products, associating them with health and purity.
The food industry is keenly aware of this “halo effect” and frequently uses “natural” as a marketing tool. However, the perception of “natural” often diverges from reality. Many consumers mistakenly equate “natural” with “organic,” assuming 100% natural ingredients. It’s vital to recognize that natural and organic are distinctly different classifications.
In the United States, “natural” remains largely unregulated as a food labeling term. While some countries have established regulations, the FDA in the US has been slow to act. Despite soliciting public feedback in 2016 regarding the definition and usage of “natural” in food labeling, no concrete regulatory changes have been implemented.
Currently, the FDA’s unofficial definition of “natural” is loosely interpreted as meaning that “nothing artificial or synthetic (including all color additives regardless of source) has been included in, or has been added to, a food that would not normally be expected to be in that food.” This ambiguous definition, coupled with inconsistent enforcement, renders “natural” a potentially misleading term with limited practical meaning.
Therefore, it’s essential to understand that “natural” does not automatically equate to safety or health. Nor does it imply “organic” or “non-GMO.”
Watch this video for a humorous yet insightful explanation of the true meaning (and lack thereof) of the term “natural.”
Organic Food Additives: A Stricter Standard
Foods certified as organic adhere to stricter standards compared to “natural” products. Organic farming prohibits GMOs and significantly restricts the use of synthetic pesticides, including glyphosate. For a multi-ingredient processed food to bear the organic label, it must contain at least 95% certified organic ingredients. This allowance for up to 5% non-organic ingredients means that even organic foods may contain certain additives. However, these non-organic components must be approved and listed on the USDA National List of Allowed and Prohibited Substances.
While conventional foods can incorporate thousands of additives, the organic sector permits only a fraction of these. Approximately 40 agriculturally derived additives and 65 non-agriculturally produced synthetics and non-synthetics are allowed in organic foods. These additives undergo expert review and are permitted only when no natural or organic alternative exists. Organic food additives are generally considered safer and are significantly fewer in number compared to those in conventional foods. However, as we will explore, even these approved organic additives are not entirely without potential concerns.
10 Common Food Additives in Natural and Organic Foods
Below are ten commonly used food additives often found in products labeled as natural or organic. Given the vast number of additives and their fluctuating usage, this list is not exhaustive but representative of common examples.
1. Carrageenan
Carrageenan, derived from seaweed, is a prevalent food additive functioning as a stabilizer and gelling agent. It’s frequently employed as a vegan substitute for gelatin, appearing in numerous plant-based dairy alternatives.
The average American’s carrageenan consumption has dramatically increased since the 1970s, rising from 45 mg to 7.7 g daily. Despite this significant increase, there is no established safe upper limit for daily intake.
While some studies suggest carrageenan’s safety, a growing body of research raises concerns about potential adverse effects. Reported side effects include digestive issues, and there are ongoing investigations into its potential impact on gut health, inflammation, and glucose intolerance.
Notably, some plant-based brands are proactively phasing out carrageenan due to consumer demand, with an increasing number of products now explicitly labeled as carrageenan-free.
2. Xanthan Gum
Xanthan gum is a thickening agent produced by fermenting sugar with the bacterium Xanthomonas campestris. It’s widely used in packaged baked goods, ice cream, soups, sauces, salad dressings, gluten-free products, and low-fat foods.
Despite its fermentation origin, xanthan gum is classified as synthetic because it’s manufactured in a lab setting and doesn’t occur naturally. This synthetic nature has led some consumers to question its inclusion in “natural” foods. However, xanthan gum may offer certain health benefits. Studies indicate potential positive effects on blood sugar regulation, bowel regularity, dry mouth relief, and even anti-tumor properties.
Conversely, evidence suggests potential downsides, including excessively lowered blood sugar, allergic reactions, and digestive discomfort, particularly at high doses.
Another consideration is the sugar source for fermentation. It may derive from wheat, corn, soy, or dairy, which don’t require organic certification and could be genetically modified. While certified organic xanthan gum is currently unavailable, some brands offer Non-GMO Project Verified options.
3. Guar Gum
Guar gum, a gel-forming thickener, is extracted from guar beans. It’s a common additive in puddings, yogurts, sauces, gravies, soups, breakfast cereals, and ice cream.
Studies suggest that small amounts of guar gum may provide health benefits, acting as a prebiotic, improving blood sugar control in diabetics, reducing cholesterol levels, and aiding weight management. However, there are also health and environmental concerns associated with guar gum.
In the 1990s, the weight loss product Cal-Ban 3,000, containing high levels of guar gum, caused serious side effects. The gum swelled excessively, leading to esophageal and bowel obstructions, and even fatalities. While food-grade guar gum is used in much smaller amounts, side effects like gas, diarrhea, and bloating are still reported. Regulations now limit guar gum concentrations in food products.
Furthermore, guar bean production is linked to hydrofracking, an environmentally damaging fossil fuel extraction method. Guar gum’s thickening properties are utilized to enhance fracking efficiency, raising environmental concerns compared to other thickeners.
4. Ascorbic Acid
Ascorbic acid, the synthetic form of vitamin C, is a common food additive used as an acidity regulator and antioxidant. It inhibits bacterial growth and extends shelf life in packaged foods. It may also be added for nutritional enrichment or to prevent discoloration.
Ascorbic acid is generally considered non-toxic and is water-soluble, meaning it’s not stored in the body. While excessive intake may cause tooth enamel erosion, diarrhea, and kidney stones, these effects are unlikely at typical food additive levels. Vitamin C, whether synthetic or naturally derived, functions as an antioxidant, supports immunity, enhances iron absorption, and may benefit skin health.
5. Agar
Agar, or agar-agar, is a gel-like texturizer derived from algae, similar in function to carrageenan. Common in Asian cuisine, agar serves as another plant-based gelatin alternative.
Agar is generally non-toxic with no established upper daily intake limit. However, the FDA sets maximum usage levels for various food types, providing a measure of safety.
Animal studies indicate that very high agar consumption could lead to nutritional imbalances, diarrhea, and gastrointestinal issues, but these levels are far beyond typical food additive amounts. Conversely, some studies suggest potential benefits, such as protection against non-alcoholic fatty liver disease. Agar is approved as safe for human consumption in multiple countries and by international food safety bodies.
6. Gelatin
Gelatin, often replaced by carrageenan and agar, is a highly purified animal protein derived from collagen from pigs, fish, and cows. It’s essentially a blend of proteins and peptides from animal connective tissues and is not vegan.
Gelatin acts as a thickener and stabilizer in foods like puddings, sauces, broths, soups, and candies. It’s inexpensive to produce as a byproduct of the meat industry, primarily from factory-farmed animals. Grass-fed and fish-derived gelatin exist but are less common.
Being almost pure protein and amino acids, gelatin appears to have low risk of side effects and is associated with potential benefits like improved bone and joint health, hair thickness, and skin condition. However, plant-based alternatives offer similar benefits. Furthermore, plant-based thickeners offer ethical and environmental advantages over gelatin sourced from factory farms.
7. Natural Flavors
Natural flavors, created in laboratories, are ubiquitous in packaged foods. Similar to artificial flavors, they mimic natural tastes. The key difference is that natural flavors are derived from edible sources, unlike artificial flavors which may originate from inedible substances like petroleum. The FDA’s definition of “natural flavors” is broad, encompassing a wide range of substances, potentially posing risks of allergens and adverse reactions.
Over 2,500 chemically-derived flavor substances are used in the food industry, including common ones like diacetyl, MSG, and castoreum. Natural flavors are a cost-effective way to enhance food palatability and consumer appeal, lacking nutritional value and with uncertain safety due to limited transparency about their sources.
8. Lecithin
Lecithin, part of the phospholipid family, is a fat that is a precursor to choline, essential for the neurotransmitter acetylcholine. In its natural form, lecithin has been studied for cholesterol reduction and potential treatment of ulcerative colitis.
As a food additive, lecithin acts as an emulsifier in products like ice cream, peanut butter, and infant formula. While naturally present in egg yolks, whole grains, soy, and Brussels sprouts, additive lecithin typically comes from soy, eggs, wheat, safflower, or corn. Soy lecithin is common in meat alternatives. In organic products, lecithin may be non-organic [unless specified], potentially derived from GMO crops.
Digestive issues are the most frequently reported side effects of lecithin consumption. Additionally, due to its role in choline metabolism, lecithin can increase TMAO levels, linked to increased heart disease risk.
9. Carnauba Wax
Carnauba wax is extracted from palm tree leaves. It serves as a coating agent for shine, an anti-caking agent, a flavor carrier, and a shelf-life extender. It’s considered a safer alternative to petroleum-based waxes.
While generally regarded as non-toxic, research on carnauba wax as a food additive is limited. However, there is a reported case of allergic atopic dermatitis in a child from chewable vitamins containing carnauba wax. Individuals with known or suspected carnauba wax allergies should avoid products containing it.
10. Citric Acid
Citric acid functions as an acidity regulator and antioxidant, inhibiting bacterial growth and acting as a preservative and flavor enhancer. Naturally occurring in citrus fruits, citric acid used as a food additive is often synthetically produced. Synthetic citric acid is typically derived from the fungus Aspergillus Niger, which may be genetically engineered. The fungus is combined with a substrate from commodity corn, which may also be genetically modified.
Research suggests citric acid may enhance absorption of minerals like iron, zinc, and magnesium, and prevent kidney stones. However, the Aspergillus Niger fungus is a known allergen. While rare, case reports document severe inflammatory reactions to synthetic citric acid as a food additive in some individuals.
Additive-Free Recipes: Back to Basics
Creating your own plant-based meals eliminates the need for common food additives. These recipes showcase naturally flavorful and texturally satisfying dishes achieved without synthetic ingredients.
1. Creamy Jalapeño Lime Dressing
Beans, often associated with savory dishes, can also create surprisingly creamy salad dressings, offering a natural alternative to store-bought dressings laden with synthetic thickeners. This recipe demonstrates the versatility and natural thickening power of beans.
2. Avocado Key Lime Pie
Avocado provides a naturally creamy texture to desserts, perfectly exemplified in this Key Lime Pie. Lime juice not only adds tang but also acts as a natural antioxidant, preserving the avocado’s vibrant green color.
3. Homemade Kimchi
Fermentation, a traditional food preservation method predating synthetic preservatives, is highlighted in this kimchi recipe. With minimal preparation, fermentation yields a flavorful, nutrient-rich, and additive-free condiment.
The Bottom Line on Food Additives
Food additives are prevalent in a wide range of foods, including those labeled “natural,” which are often mistakenly perceived as healthier. The unregulated nature of the term “natural” means these additives may not be inherently safer. While organic foods have stricter additive regulations, even they may contain ingredients with potential consumer risks.
Exercising discretion in consuming foods with numerous additives is advisable. The most wholesome foods are often those closest to their natural state, unprocessed and unpackaged. For packaged foods, a shorter ingredient list generally indicates a healthier and safer choice.
Join the Conversation:
- Have you noticed any of these common food additives in your regular diet?
- Are you aware of plant-based brands removing specific additives from their products?
- What are your thoughts on food additives? Are there any you actively avoid?
Feature image: iStock.com/Mikolette
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