Why we should avoid additives and preservatives in food as much as possible

There is no such thing as perfect eating, but we can reduce the number of additives we are putting into our children’s foods and our own food. Our bodies are designed to eat and process natural wholefoods, not preservatives and additives. 

In our modern, fast-moving, convenience-oriented society, the food we eat is frequently filled with numerous additives, preservatives and artificial substances.  

Although these chemicals can improve the look, taste or longevity of food, many carry substantial health risks.

It's vital for us as consumers to be well-informed, enabling us to make wise choices and safeguard ourselves and our families from the hidden hazards present in our daily diet.

The low down on additives and preservatives

Additives and preservatives play a significant role in the modern food industry, ensuring food remains safe, fresh, flavourful and visually appealing for extended periods.  

Food additives are substances added to food to enhance its flavour, appearance or texture. These can include colourings, flavourings and emulsifiers.

For example, artificial colouring can make a product more visually appealing, while flavour enhancers like monosodium glutamate (MSG) can intensify the taste of foods. Emulsifiers help maintain the texture of processed foods by preventing ingredients from separating.  

Not all additives are synthetic, and some are found naturally. 

Preservatives, on the other hand, are a specific type of additive used primarily to prevent spoilage and extend shelf life.

They work by inhibiting the growth of harmful bacteria, moulds and yeasts, which can cause foodborne illnesses and spoilage.

Common preservatives include sodium benzoate, which is often found in acidic foods like salad dressings and carbonated drinks, and nitrates, which are used in cured meats to prevent bacterial growth and maintain colour.

Food colouring is a common additive used to enhance the appearance of food and beverages, but recently some alarming information about its potential health effects has come to light.

One of the primary concerns revolves around synthetic dyes, which are often derived from petroleum products.

Studies have shown that certain artificial colourings, such as Red 40, Yellow 5 and Yellow 6, can cause allergic reactions in sensitive individuals and may exacerbate symptoms in those with asthma or other respiratory conditions.

Another significant worry is the potential link between artificial food colourings and behavioural issues in children.  

Research has suggested that these additives may contribute to hyperactivity and attention-deficit/hyperactivity disorder (ADHD) symptoms.

The European Union has taken these concerns seriously, requiring warnings on products containing certain synthetic dyes, while some countries have banned specific colourings altogether.

Finally, there is the issue of long-term health risks. Some studies have indicated that prolonged consumption of artificial food colourings might be associated with an increased risk of cancer and other chronic health conditions.

While the evidence is not yet conclusive, it has prompted calls for more rigorous testing and stricter regulations.

In the meantime, many consumers are opting for natural alternatives, such as beet juice, turmeric and spirulina to colour their food, to reduce their exposure to potentially harmful substances.

While both additives and preservatives are essential for the modern food supply chain, there is no denying there is ongoing debate about their safety and health impacts.  

Some studies suggest that excessive consumption of certain additives and preservatives may be linked to health issues such as allergies, hyperactivity in children and increased risk of chronic diseases.  

As a result, we are becoming more conscious of the ingredients in the food and are opting for products with fewer artificial additives and preservatives.  

This has led to a growing market for natural and organic foods, which aim to offer a more wholesome alternative.

Top tips for avoiding additives

• Fewer ingredients are beneficial: the best quality, healthiest products are made from fewer and real wholefoods.
• Recognise and identify real ingredients in the list: check if the main ingredient appears first on the nutrition list. If it isn’t first, there is a high chance it is not the main ingredient and a very low percentage of the overall product.
• Ingredients lists are represented in descending order: with the ingredients used in the greatest amount listed first and down to the least. If sugar is listed first, then the greatest portion of the product is sugar. 
• Identify sneaky unnatural sugars in the ingredients list: natural sugars refers to the sugars that naturally occurs in wholefoods in their purest unprocessed form. Refined sugars are processed and stripped of other beneficial nutrients often found in sweets and processed foods. 
• Avoid numbers and long words that are difficult to pronounce, as well as nasty additives that don’t belong. HOT TIP: If you do not recognise a word or number, it may be best to avoid it altogether. 
• Watch out for sneaky marketing tactics that use words like ‘natural’, ‘healthy’, ‘made from real fruit’ on the front of the packaging and always read the nutrition label.

Beware of these common food additives and preservatives

• Artificial colours: tartrazine 102, yellow2G107, sunset yellow FCF110, cochineal 120.
• Preservatives: benzoates 210, 211, 212, 213; nitrates 249, 250, 251, 252.
• Sulphites: 220, 221, 222, 223, 224, 225 and 228.
• Flavour enhancers: MSG (monosodium glutamate 621).
• Artificial sweeteners: aspartame 951.

^References

• ^{https://www.who.int/news-room/fact-sheets/detail/food-additives}
• ^{https://www.health.harvard.edu/blog/common-food-additives-and-chemicals-harmful-to-children-2018072414326}
• ^{https://publications.aap.org/pediatrics/article/142/2/e20181410/37583/Food-Additives-and-Child-Health?autologincheck=redirected}