Unveiling the Truth: What's Really in Your Food?

Understanding Food Additives: A Food Scientist and Nutritionist's Perspective

In today's world, where processed foods are prevalent and artificial chemicals are widely used to enhance everything from taste and appearance to shelf life, it's becoming increasingly difficult to know exactly what’s in the food we consume just by looking at it. The simplicity of food has changed—do you really know what you’re eating?

The Complexity of Modern Food

Food today is far more complex than it once was. A major reason for this complexity lies in the use of food additives—ingredients often "hidden" within our meals. While most people have heard of food additives, few take the time to truly understand what they are, how often they appear in our diets, and their potential effects on our health.

However, as the benefits of natural living and organic diets become better understood, more health-conscious individuals are making the effort to inform themselves. These individuals seek to reduce their daily exposure to toxins and pollutants by learning about the various types of food additives and their associated risks and benefits. Given the significant debate surrounding these chemicals over the years, this awareness is increasingly important. Below, we cover some essential aspects of food additives.

What Are Food Additives?

As the name suggests, food additives are substances added to foods by manufacturers for a variety of reasons, often to enhance flavour, prolong freshness, or improve texture and appearance—usually with profit in mind. Despite the negative associations with the term, not all food additives are harmful. Some are natural compounds, such as vinegar for pickling or salt for preserving meat, both of which have been used for centuries.

There's also a common misconception that all processed foods contain additives, which is not always the case. For example, long-life milk is processed but does not require additional chemicals to extend its shelf life. Unfortunately, the majority of food additives used today are synthetic or man-made, a trend driven by the demands of modern living and changing consumer tastes.

As our diets and lifestyles have shifted towards fewer home-grown, natural whole foods and more processed and refined foods, the use of both natural and synthetic additives has increased. It's crucial to educate yourself about these substances to safeguard the health and well-being of you and your family.

Identifying Additives

If you’re unsure whether a product contains additives, always check the label. Ingredients that sound like they belong in a chemistry lab are often best avoided. Additionally, some listed ingredients may contain additives that are not explicitly specified. For instance, a product may list "margarine" as an ingredient, without detailing the additives within the margarine itself.

Familiarising yourself with common food additive names is a practical step. Below, we explore one of the most discussed categories of additives: E-numbers.

E-Numbers: What You Need to Know

E-numbers often receive negative attention in the media, but the reality is more nuanced. An E-number is a code assigned to food additives that have been tested and approved for use in Europe. This systematic labelling helps regulate additives and inform consumers. Interestingly, even natural additives are assigned an E-number, so it’s important not to dismiss foods that otherwise seem healthy. Understanding E-numbers empowers you to make informed choices.

Are Food Additives Safe?

The safety of food additives is a controversial topic. While it seems unlikely that consuming synthetic chemicals is as healthy as eating a diet rich in natural whole foods, the long-term effects of regularly ingesting a combination of different additives remain largely unknown. This uncertainty has led to the introduction of extensive regulations worldwide to control their use.

Since most additives are tested in isolation rather than in combination with others, the cumulative effects on our health are still unclear. However, it is evident that some individuals are sensitive to certain additives and may experience adverse reactions, including headaches, skin irritations, digestive disorders, respiratory problems, allergic reactions, and even behavioural changes.

Research conducted by the UK’s Food Standards Agency in 2007, later published in The Lancet, showed that a mixture of additives commonly found in children’s foods could increase hyperactivity levels. Similarly, a 2008 study published by the American Academy of Pediatrics suggested that a low-additive diet could be beneficial for children with ADHD.

Given these findings, it’s important to remember that all foods are made up of chemicals, and not all of them are necessarily "safer" than those found in food additives. For instance, individuals with food allergies and intolerances may also react to naturally occurring chemicals in foods such as dairy, nuts, or shellfish. Nevertheless, it’s generally wise to choose natural ingredients over synthetic ones and to adopt an organic lifestyle whenever possible.

Additives to Watch Out For

Certain additives are more likely to cause adverse reactions, including:

• Flavour enhancers: A well-known example is monosodium glutamate (MSG, E621), commonly found in crisps, instant noodles, and takeaway foods.
• Aspartame: An artificial sweetener found in diet drinks, yoghurts, and sugar-free items like chewing gum. Aspartame breaks down into potentially harmful substances in the body.
• Sulphites: Often found in dried fruit, desiccated coconut, and wine, sulphites can trigger asthma attacks in sensitive individuals.
• Propionates: These additives, found in bread and certain cheeses, can cause a range of reactions, including migraines and stomach aches.
• Synthetic antioxidants: Butylated hydroxytoluene (BHT) and butylated hydroxyanisole (BHA) are used to prevent fat spoilage but have been linked to various health issues.
• Artificial colours: Synthetic colourings like tartrazine (E102) and annatto (E160b) have been associated with allergic reactions and behavioural problems in children.

Categories of Additives

While preservatives, colourings, and flavourings are some of the best-known additives, there are several other categories, each serving a specific purpose. These include:

• Acids
• Acidity regulators
• Anti-caking agents
• Antifoaming agents
• Bulking agents
• Colour retention agents
• Emulsifiers
• Flavour enhancers
• Flour treatment agents
• Glazing agents
• Humectants
• Stabilizers
• Sweeteners
• Thickeners

In fact, over 3,000 additives are currently used in foods worldwide, with the majority being synthetic.

Understanding the role of food additives and their potential impacts is essential for making informed dietary choices. By staying educated and choosing natural, organic foods where possible, you can better protect your health and that of your family.