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MNN.COM › Food › Healthy Eating
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    What's this?
Are all food additives unhealthy?
Just because an ingredient has an unfamiliar, chemical-sounding name doesn't mean it's bad for you.

By

Judd Handler
Mon, Dec 03 2012 at 4:06 PM

Related Topics:

Toxins & Chemicals
close-up of alpha tocopherol, Vitamin E capsules and bottle

Meet alpha tocopherol, also known as Vitamin E. (Photo: voddol/Shutterstock)

Nutritionists usually advise their clients to follow this cardinal rule of healthy eating: Read food labels. If there are ingredients you do not recognize or cannot pronounce, avoid them.
 
But is this too simplistic an approach? All food additives are not created equal. Just because something has a chemical name, doesn't mean it's unhealthy. 
 
Take for example common table salt or sodium chloride. Processed salt has a bad reputation for its effect on blood pressure. Because it is added freely to packaged foods and fast-food fare, most doctors recommend limiting your salt intake.
 
However, sodium chloride has been added to foods for thousands of years as a preservative. Unadulterated, unbleached salt is one of five essential electrolytes. Real, unprocessed salt also contains numerous trace minerals. Think of these trace minerals as "spark plugs" for your cells. Without trace minerals, your body does not effectively activate vitamins.
 
restaurant sign says no MSG added
When are additives bad?
In more recent times, the additive monosodium glutamate (MSG) gained attention for its use in Chinese food and the undesirable symptoms it can produce like heart palpitations and headaches. The journal Science even published a report on MSG and its role in Chinese restaurant syndrome. To be fair, many contemporary Chinese restaurants no longer use MSG. 
 
When are additives good?
Live full-time in Seattle, Saskatchewan or Syracuse? There is not enough sunlight in the winter in any of these cities to synthesize the active form of vitamin D (also known as cholecalciferol.) The same is true of any city north of the 37th parallel in the U.S., which runs longitudinally from Santa Cruz, Calif., through the Four Corners to Kentucky and Newport News, Va. People living in these areas could benefit from a vitamin D additive.
 
Winter sun over snowy landscape“Vitamin D helps transport calcium throughout the body, wards off depression, boosts brain health, and is a highly effective mood enhancer," said Erica Wasser, a weight loss and nutrition coach at Life Time Fitness in the Detroit area, who recommends keeping serum (blood) levels of vitamin D around 60. 
 
Vitamin E, also known as alpha tocopherol, is another beneficial food additive. It is an antioxidant that protects red blood cells and may play a role in the body's immune function. However, there is one thing to watch for, Wasser adds: Vitamin E can turn rancid. 
 
“If it’s a heavily processed food, the vitamin E additive could get tainted, undergoing molecular changes that could not only negate any health benefits, but also pose a health risk,” says Wasser.
 
There are plenty of other examples of vitamins frequently added to foods, like ascorbic acid, otherwise known as vitamin C.
 
USDA organic sealWhat about additives in organic foods?
Another golden nutrition rule is to eat whole, natural or certified-organic food as much as possible, but even organic foods have additives.
 
The difference between organic foods and heavily processed foods is night and day, and the same is true of additives allowed in each. The 45 additives allowed in organic foods might sound shockingly high, but the number of additives allowed in non-organic food will make you downright depressed. (The list is alphabetical; there are dozens listed just under "A.")
 
Keep in mind that some additives in organic food are controversial. Take the thickener carrageenan for example. In some circles, carrageenan is vilified for promoting inflammation of the colon (and possibly leading to inflamatory bowel disease and colitis); other reports and studies say it is a safe antioxidant and does not promote inflammation.
 
We've given you only a few examples, but it's clear that when it comes to additives and their effects on your health, a simple answer won't do.
 
Are you concerned about additives in food? Let us know below….
 
Judd Handler is author of "Living Healthy: 10 Steps to Looking Younger, Losing Weight and Feeling Great" and can be reached at CoachJudd@gmail.com.
 
Related healthy eating stories on MNN:
  • What is a flavonoid?
  • 8 creepy mystery ingredients in fast food
  • Is sea salt better for you than table salt?
 

Click for photo credits

Photo credits:
MSG sign: Simon Lieschke/Flickr
Winter sun: mbowman64/Flickr

 

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anonymous
Dr. Harris J. Bixler Dec 07 2012 at 4:11 PM
SO MUCH FOR THE MYTHS CONSIDER THE FACTS ON CARRAGEENAN FOR A CHANGE Q. What is Carrageenan?? A. Carrageenan is a naturally-occurring seaweed extract. It is widely used in foods and non-foods to improve texture and stability. Common uses include meat and poultry, dairy products, canned pet food, cosmetics and toothpaste. Q. Why the controversy? A. Self-appointed consumer watchdogs have produced numerous web pages filled with words condemning carrageenan as an unsafe food additive for human consumption.
.... More
However, in 70+ years of carrageenan being used in processed foods, not a single substantiated claim of an acute or chronic disease has been reported as arising from carrageenan consumption. On a more science-based footing, food regulatory agencies in the US, the EU, and in the UN’s Food and Agriculture Organization/World Health Organization (FAO/WHO) repeatedly review and continue to approve carrageenan as a safe food additive. Q. What has led up to this misrepresentation of the safety of an important food stabilizer, gelling agent and thickener? A. It clearly has to be attributed to the research of Dr. Joanne Tobacman, an Associate Prof at the University of Illinois in Chicago. She and a group of molecular biologists have accused carrageenan of being a potential inflammatory agent as a conclusion from laboratory experiments with cells of the digestive tract. It requires a lot of unproven assumptions to even suggest that consumption of carrageenan in the human diet causes inflammatory diseases of the digestive tract. The objectivity of the Chicago research is also flawed by the fact that Dr Tobacman has tried to have carrageenan declared an unsafe food additive on weak technical arguments that she broadcast widely a decade before the University of Chicago research began. Q. What brings poligeenan into a discussion of carrageenan? A. Poligeenan (“degraded carrageenan” in pre-1988 scientific and regulatory publications) is a possible carcinogen to humans; carrageenan is not. The only relationship between carrageenan and poligeenan is that the former is the starting material to make the latter. Poligeenan is not a component of carrageenan and cannot be produced in the digestive tract from carrageenan-containing foods. Q. What are the differences between poligeenan and carrageenan? A. The production process for poligeenan requires treating carrageenan with strong acid at high temp (about that of boiling water) for 6 hours or more. These severe processing conditions convert the long chains of carrageenan to much shorter ones: ten to one hundred times shorter. In scientific terms the molecular weight of poligeenan is 10,000 to 20,000; whereas that of carrageenan is 200,000 to 800,000. Concern has been raised about the amount of material in carrageenan with molecular weight less than 50,000. The actual amount (well under 1%) cannot even be detected accurately with current technology. Certainly it presents no threat to human health. Q. What is the importance of these molecular weight differences? A. Poligeenan contains a fraction of material low enough in molecular weight that it can penetrate the walls of the digestive tract and enter the blood stream. The molecular weight of carrageenan is high enough that this penetration is impossible. Animal feeding studies starting in the 1960s have demonstrated that once the low molecular weight fraction of poligeenan enters the blood stream in large enough amounts, pre-cancerous lesions begin to form. These lesions are not observed in animals fed with a food containing carrageenan. Q. Does carrageenan get absorbed in the digestive track? A. Carrageenan passes through the digestive system intact, much like food fiber. In fact, carrageenan is a combination of soluble and insoluble nutritional fiber, though its use level in foods is so low as not to be a significant source of fiber in the diet. Summary Carrageenan has been proven completely safe for consumption. Poligeenan is not a component of carrageenan. Closing Remarks The consumer watchdogs with their blogs and websites would do far more service to consumers by researching their sources and present only what can be substantiated by good science. Unfortunately we are in an era of media frenzy that rewards controversy. You might find the following link helpful. It will take you to the FDA website where you can access Joanne Tobacman’s petition to have the status of carrageenan revoked and the FDA’s denial thereof .http://www.regulations.gov/#!searchResults;rpp=25;po=0;s=FDA-2008-P-0347
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anonymous
Laurie Belka Dec 07 2012 at 12:17 AM
The average American consumes between 8-10 pounds of food additives each year! While some of these chemicals are safe, a great number are actually dangerous and should be avoided at all costs. Many of these are allowed by the FDA and may or may not have an acceptable intake limit. The detrimental effects from ingesting these chemicals is cumulative and may not show up for years to come. Many food additives are known carcinogens, neurotoxins, cause cell damage, or can have an adverse affect on behavior.
.... More
The worse additives to watch out for are: Aspartame and other artificial sweeteners- causes organ damage and cancers especially of the blood and brain. Nitrites- most commonly added to lunch meats, hot dogs and sausages. Shown to cause cancer and DNA mutations. Sodium Benzoate- used in many sodas and beverages to produce 'tang'. Also causes cancer (including leukemia), DNA damage and ADHD especially in kids. ANY artificial coloring with a number (RED 40.)- causes asthma, hyperactivity and growth retardation. These are just a few of the most common that can be found on many snack foods for children. For more information check out Ruth Winter's Book, "A Consumer's Dictionary of Food Additives." A very helpful and user friendly guide.
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