Food additives are substances introduced during the production of refined foods. They serve various purposes, such as enhancing shelf stability, preventing bacterial growth, reducing caking, or improving taste and appearance. While natural additives like herbs, salts, and spices are generally safe, there is significant concern over potentially harmful artificial and man-made additives.
Man-made additives like antibiotics given to animals, artificial antioxidants, sweeteners, dyes, and preservatives have raised alarms among consumers and health professionals. Common culprits include Monosodium Glutamate (MSG), nitrates and nitrites, and sulfites, all found in everyday foods like processed meats and beverages. Irene’s Myomassology Institute takes food additives very seriously. Our school includes a healthy class in the massage therapy program.
The U.S. Food and Drug Administration (FDA) is responsible for testing and approving substances before they are added to foods. However, many additives deemed “Generally Recognized As Safe” (GRAS) can still have harmful effects, especially when consumed in high amounts. Even small traces regulated to 1/100th of a harmful dose can trigger severe reactions in sensitive individuals. Consumers are encouraged to consider food additives and report adverse effects to the FDA. All massage students at Irene’s receive weekly health tips in class.
Potentially Harmful Food Additives
1. Artificial Sweeteners
Although the FDA maintains that aspartame is safe, studies worldwide suggest otherwise. Instead, use natural sweeteners like honey, stevia, agave, or maple syrup. Artificial sweeteners like aspartame (NutraSweet, Equal) and sucralose (Splenda) are linked to a variety of health concerns, including:
• Possible carcinogenic effects
• Neurotoxicity
• Brain tumors
• Alzheimer’s disease
• Diabetes and obesity
• Migraines and memory issues
2. High Fructose Corn Syrup (HFCS)
High Fructose Corn Syrup is a highly refined sweetener and one of the leading sources of calories in the American diet. Limiting processed foods, in general, will help you limit your intake of high fructose corn syrup and your intake of unhealthy fats, which is a bonus. Found in processed snacks, soft drinks, and condiments, HFCS contributes to:
• Obesity
• Type 2 diabetes
• Increased LDL (“bad”) cholesterol levels
• Tissue damage
3. Sodium Benzoate
This preservative, commonly used in soft drinks and food colorants, can become a carcinogen when combined with Vitamin C. Given the uncertainty surrounding exposure levels, avoiding products containing this additive is best. Peer-reviewed studies have linked sodium benzoate to:
• Hyperactivity in children
• Potential cancer risks
4. Trans Fats
Trans fats, often labeled as “partially hydrogenated oils,” extend the shelf life of many processed foods. Choose “trans-fat free” products and focus on whole foods for heart health. Despite FDA restrictions, trans fats are still present in some products. They are associated with:
• Increased LDL (bad) cholesterol and reduced HDL (good) cholesterol
• Heart attacks, strokes, and heart disease
• Inflammation, diabetes, and obesity
5. Artificial Dyes and Colorants
Artificial food dyes make processed foods visually appealing but have profound health implications. Look for products with natural coloring from fruits, vegetables, or spices. Food coloring can cause:
• Yellow No. 5 has been linked to asthma symptoms.
• The British Journal The Lancet linked dyes to hyperactivity in children.
• Red Dye No. 2 was banned in the 1970s after being found carcinogenic in rats, but other dyes like Red No. 40 and Blue No. 1 are still widely used!
6. Monosodium Glutamate (MSG)
MSG enhances flavor but acts as an excitotoxin, potentially damaging or killing cells. To avoid MSG, read ingredient labels carefully, especially on soups, sauces, and snacks. MSG has been linked to:
• Depression and fatigue
• Headaches and migraines
• Obesity, as it overrides the brain’s satiety signals
7. Nitrates and Nitrites
Common in processed meats like bacon and hot dogs, nitrates and nitrites act as preservatives and color enhancers. These chemicals can become carcinogens inside the body, affecting the liver, pancreas, and digestive system. Minimize your intake of processed meats and opt for nitrate-free, organic foods or plant-based options.
8. Sodium Sulfites
Used in winemaking, beers, and processed foods, sulfites are problematic for sensitive individuals, causing:
• Asthma attacks
• Severe allergic reactions
• Rashes and headaches
If you’re sensitive to sulfites, look for “sulfite-free” labels on packaged products.
Key Takeaways
Focus on eating whole, unprocessed foods to avoid harmful additives. Read ingredient labels carefully and be cautious of hidden chemicals. Report any adverse reactions to the FDA for further investigation.
Taking charge of your diet helps avoid harmful substances and supports overall health and well-being. Small changes, like replacing processed foods with fresh options, can significantly affect your long-term health.
Topics like these are covered in our course curriculum. Feel free to get in touch for more information on food additives, or our massage therapy courses.
REFERENCES
Aspartame
• Soffritti, M., et al. (2007). Aspartame induces carcinogenic effects in rats: A long-term study. Environmental Health Perspectives.
• FDA’s Position: FDA maintains aspartame is safe based on current levels of evidence. FDA Aspartame FAQ.
• Humphries, P., Pretorius, E., Naudé, H. (2008). Direct and indirect cellular effects of aspartame on the brain. European Journal of Clinical Nutrition.
HFCS and Metabolic Health Bray, G. A., Nielsen, S. J., Popkin, B. M. (2004). Consumption of high-fructose corn syrup in beverages may play a role in the epidemic of obesity. American Journal of Clinical Nutrition.
Tissue Damage and HFCS Stanhope, K. L., et al. (2009). Consuming fructose-sweetened, not glucose-sweetened beverages increases visceral adiposity and lipids and decreases insulin sensitivity in overweight/obese humans. Journal of Clinical Investigation.
Cancer-Causing Potential with Vitamin C McNeely, M. D., et al. (1977). Formation of benzene in soft drinks containing sodium benzoate and ascorbic acid. Journal of Agricultural and Food Chemistry.
• FDA Acknowledgment of Risks: FDA FAQ on Benzene.
Hyperactivity in Children Bateman, B., et al. (2004). The effects of a double-blind, placebo-controlled, artificial food color and sodium benzoate challenge on hyperactivity in a general population sample of preschool children. Archives of Disease in Childhood.
Health Effects of Trans Fats Mozaffarian, D., Katan, M. B., Ascherio, A., et al. (2006). Trans fatty acids and cardiovascular disease. New England Journal of Medicine.
FDA Regulations on Trans Fats FDA announcement on trans fats: FDA Trans Fat Information.
Hyperactivity and Food Dyes McCann, D., et al. (2007). Food additives and hyperactive behavior in 3-year-old and 8/9-year-old children in the community: a randomized, double-blinded, placebo-controlled trial. The Lancet.
Carcinogenic Dyes Ostergaard, G., et al. (1998). Carcinogenicity and mutagenicity of FD&C Red Dye No. 2. Toxicology Letters.
Excitotoxicity of MSG Olney, J. W. (1994). Excitotoxins in food and their potential role in neurodegenerative disease.
Health Impacts He, K., et al. (2011). Monosodium glutamate intake is associated with overweight in Chinese adults: the INTERMAP Study. Obesity.
Carcinogenic Properties of Nitrates Mirvish, S. S. (1995). Role of N-nitroso compounds (NOC) and N-nitrosation in etiology of gastric, esophageal, and nasal cancers and contribution to cancer prevention by reducing nitrate and nitrite intake. Mutation Research.
Regulatory Concerns National Toxicology Program (NTP) Report on Sodium Nitrite.
Allergic Reactions and Sulfites Vally, H., Misso, N. L., Madan, V. (2009). Clinical effects of sulphite additives. Clinical and Experimental Allergy.
• FDA guidelines on sulfites: FDA Sulfite Information.