Food Additives: The Great Deception

As we head out of vacation season, the pace of life picks up and we are easily tempted to grab processed food on-the-go. But why are these unhealthy foods so appealing? In the last few decades, countless food additives have made their way into our daily menu. There are many reasons to add these man-made chemicals into food: they increase shelf life, enhance flavour and add color to otherwise bland food. These substances can have profound detrimental effects on our mental health, concentration, and immune function. Some may also be associated with long-term increased risks of cancer and cardiovascular disease. Limiting these substances can improve both physical and mental well-being.

Some of the most common food additives associated with detrimental effects include artificial food colours, monosodium glutamate (MSG), nitrites and nitrates, sulfites, high fructose corn syrup (HFCS), and aspartame. While much of the evidence suggests that their safety is questionable, the data has not been consistent enough to compel them to be banned from the Canadian food industry.

Artificial colours and additives are associated with a higher incidence of hyperactivity in children, according to a double-blind, placebo-controlled trial published in The Lancet in 2007. Artificial colours are listed under the ingredients list under names such as tartrazine, sunset yellow, brilliant blue, indigotine, fast green, allura red, erythrosine, or Orange B (Downs, 2008).

A flavour enhancer that most people are familiar with is MSG. It has been associated migraine headaches, dry mouth, asthma, and skin flushing reactions, although none of these effects have been shown to be consistent in clinical trials (Freeman, 2006). It may be that only certain individuals are sensitive to MSG.

High fructose corn syrup is a sweetener found in common foods and condiments, including sodas, fruit juices, ketchup, mayonnaise, and even flavoured yoghurt. The body breaks it down slightly differently from sucrose (table sugar), which causes even more conversion of sugar into fat (Bray, 2010). It is associated with an increased risk of obesity, cardiovascular disease, and diabetes. As well, the artificial sweetener aspartame has been controversial. Case reports suggest that some individuals experience dizziness, ringing in the ears, vertigo, and hearing loss as a result of aspartame consumption (Pisarik et al., 2009).

Nitrites and nitrates are commonly found in processed and smoked meats, foods, and drinks. They have been associated with an increased risk of cancer in several studies, including thyroid cancer (Kilfoy et al., 2011) and colorectal cancer (Knekt et al., 1999). Sulfites, which are used as preservatives in foods and drugs, have been associated with a wide range of reactions including hives, digestive issues, and asthmatic or anaphylactic reactions (Vally et al., 2009).

While trying to avoid all of these additives could become an overwhelming task, the best approach is to familiarize yourself with the ingredient lists of the foods you consume on a regular basis. Then, look around at your grocery store, health food store, or local farmer’s market for healthier alternatives free of additives. By giving yourself wholesome and additive-free nutrition, you will improve your physical and mental-emotional health as you head into the new season. 

Tamar Ferreira Bsc (Hons),ND

References:

Bray, G.A. (2010). Fructose: Pure, White, and Deadly? Fructose, by Any Other Name, Is a Health Hazard, J Diabetes Sci Technol., July;4(4): 1003-7.

Downs , Martin (2008). The Truth About 7 Common Food Additives, Retrieved August 22, 2011 , from WebMD website: http://www.webmd.com/diet/features/the-truth-about-seven-common-food-additives.

Freeman, M. (2006). Reconsidering the effects of monosodium glutamate: a literature review, J Am Acad Nurse Pract., Oct;18(10):482-6.

Kilfoy, B.A., Zhang, Y., Park, Y, Holford, T.R., Schatzkin, A., Hollenbeck, A., et al. (2011). Dietary nitrate and nitrite and the risk of thyroid cancer in the NIH-AARP Diet and Health Study, Int J Cancer, Jul 1;129(1):160-72.

Knekt, P, Järvinen, R, Dich, J, Hakulinen, T. (1999). Risk of colorectal and other gastro-intestinal cancers after exposure to nitrate, nitrite, and N-nitroso compounds: a follow-up study, Int J Cancer, Mar 15;80(6):852-6.

McCann, D., Barrett, A., Cooper, A., Crumpler, D., Dalen, L., Grimshaw, K., et al. (2007). Food additives and hyperactive behaviour in 3-year-old and 8/9-year-old children in the community: a randomised, double-blinded, placebo-controlled trial,Lancet, Nov 3; 370(9598):1560-7.

Pisarik, P., Kai, D. (2009). Vestibulocochlear toxicity in a pair of siblings 15 years apart secondary to aspartame: two case reports, Cases J., Sep 15;2:9237.

Vally, H., Misso, N.L., Madan, V. (2009). Clinical effects of sulphite additives, Clin Exp Allergy, Nov;39(11):1643-51.