Understanding Food Additives: What to Avoid

Not all food additives are created equal. Learn which additives have the strongest evidence linking them to health risks and how to spot them on ingredient labels.

Published February 10, 2024

What Are Food Additives?

Food additives are substances added to food during processing to preserve shelf life, improve texture, enhance flavor, or maintain color. The FDA classifies additives as "Generally Recognized as Safe" (GRAS), but this classification has significant gaps — thousands of substances in the food supply have never been reviewed by the FDA because manufacturers can self-certify GRAS status. The European Union takes a more precautionary approach, requiring pre-market safety assessments for additives. As a result, many additives permitted in the US are banned in the EU.

Additives with the Strongest Evidence Against Them

Sodium nitrate/nitrite (found in processed meats like bacon, hot dogs, and deli meats) are converted to nitrosamines in the body, which are classified as probable carcinogens by the WHO. Artificial food dyes (Red 40, Yellow 5, Yellow 6, Blue 1) are linked to hyperactivity in children in studies and are banned or restricted in several countries. BHA and BHT are preservatives found in cereals, chips, and chewing gum — BHA is listed as a possible carcinogen by the National Toxicology Program. Potassium bromate, a dough conditioner linked to cancer in animals, is banned in the EU, Canada, and many other countries but permitted in the US.

Additives to Be Cautious About

High-fructose corn syrup (HFCS) is not a traditional additive but is heavily processed and associated with obesity, metabolic syndrome, and non-alcoholic fatty liver disease in studies. Carrageenan, derived from seaweed, is used in dairy alternatives and some dairy products — some research suggests it may trigger inflammation in the gut lining. Propyl gallate, an antioxidant preservative, has shown some evidence of endocrine disruption. Artificial sweeteners (aspartame, sucralose, saccharin) are approved as safe, but emerging research suggests potential impacts on gut microbiome and glucose metabolism that warrant monitoring.

How to Spot and Avoid Problematic Additives

The ingredient list is your primary tool. Look up any unfamiliar names — the Avo Scanner app flags ingredients of concern automatically. Key strategies: buy products with shorter ingredient lists; choose products where you recognize all the ingredients; look for "no artificial preservatives," "no artificial colors," and "no HFCS" on labels; opt for fresh or minimally processed foods when possible. When in doubt, scanning the barcode with Avo gives you an instant analysis of every ingredient, including flagged additives.

Frequently Asked Questions

Are all food additives harmful?

No — many food additives are safe and serve important functions. Vitamin C (ascorbic acid) is added as a preservative and antioxidant. Lecithin keeps ingredients mixed and is derived from soy or sunflowers. Pectin is a natural thickener from fruit. The concern is with specific additives that have evidence of harm, particularly artificial dyes, certain preservatives, and nitrates in processed meats.

What does "GRAS" mean on a food label?

"GRAS" stands for Generally Recognized as Safe — an FDA classification for substances that experts consider safe based on a history of use or scientific evidence. However, manufacturers can self-certify ingredients as GRAS without FDA review, which means many additives in the food supply have never been independently assessed for safety.

Which food additives are banned in Europe but allowed in the US?

Potassium bromate (a dough conditioner), azodicarbonamide (a dough additive), certain artificial food dyes including Red 40, Yellow 5, Yellow 6, and several growth hormones used in livestock production are allowed in the US but prohibited or restricted in the European Union. The EU operates on a precautionary principle, requiring safety evidence before approval.

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