In a previous article, we discussed the state of food regulations in the U.S. and how some ingredients that are banned or restricted in other parts of the world still make their way into common food items here. While food labels can sometimes feel overwhelming, it’s essential to know which ingredients may pose risks to our health. Despite growing awareness about food safety, many harmful substances continue to be added to or remain in our food supply due to lax regulations or industry influence.

This article breaks down specific ingredients commonly found in food and beverages that consumers should watch out for. We will explain why these ingredients are harmful and why they are still present in our food, despite the known risks.

1. Artificial Food Dyes

What They Are

Artificial food dyes, such as Red 40, Yellow 5, and Blue 1, are synthetic colors used to enhance the appearance of processed foods. They can be found in a variety of products, including candy, cereals, beverages, and even medications.

Why They’re Used

These dyes are added to food to make it more visually appealing and appetizing. Bright colors can make products, especially those marketed to children, more attractive.

Why They’re Harmful

Research has linked artificial dyes to various health concerns. Studies have shown that certain food dyes may contribute to hyperactivity in children, particularly those with ADHD. Additionally, some dyes, such as Red 40, have been flagged for potential links to cancer in animal studies. While more research is needed, the risks associated with these dyes have led some countries, including parts of Europe, to restrict or ban their use.

Why They’re Still Used

Despite the health concerns, artificial food dyes remain common in the U.S. because they are cheaper than natural alternatives, and the FDA considers them safe in regulated amounts. However, the ongoing debate about their safety has led to increased demand for naturally colored foods, prompting some companies to reformulate their products.

2. High Fructose Corn Syrup (HFCS)

What It Is

High Fructose Corn Syrup (HFCS) is a sweetener made from corn starch. It is found in many processed foods, including soft drinks, candies, baked goods, and sauces.

Why It’s Used

HFCS is popular with food manufacturers because it is cheaper than cane sugar and enhances the flavor and texture of processed foods. It is particularly prevalent in sweetened beverages like sodas.

Why It’s Harmful

Consumption of HFCS has been linked to a range of health problems, including obesity, type 2 diabetes, and metabolic syndrome. Studies suggest that HFCS contributes to weight gain more readily than regular sugar due to its high fructose content, which is metabolized differently by the liver. Over time, excessive HFCS consumption can lead to insulin resistance and increase the risk of chronic diseases.

Why It’s Still Used

HFCS remains a staple in processed foods because it is inexpensive to produce, thanks to government subsidies for corn production. Additionally, the FDA classifies HFCS as safe, despite growing evidence of its negative health effects.

3. Partially Hydrogenated Oils (Trans Fats)

What They Are

Partially hydrogenated oils, commonly known as trans fats, are artificial fats created by adding hydrogen to liquid vegetable oils to make them more solid.

Why They’re Used

Trans fats are added to processed foods to increase shelf life and improve texture. They are found in baked goods, margarine, fried foods, and snack products.

Why They’re Harmful

Trans fats are considered one of the most harmful types of fat for human health. They raise levels of LDL cholesterol (bad cholesterol) and lower HDL cholesterol (good cholesterol), increasing the risk of heart disease, stroke, and type 2 diabetes. The World Health Organization (WHO) has called for the elimination of trans fats from the global food supply due to their harmful effects.

Why They’re Still Used

The FDA began phasing out trans fats in 2015, and they are now banned in many products. However, small amounts of trans fats can still be found in some processed foods through labeling loopholes. Products with less than 0.5 grams of trans fats per serving can still legally be labeled as "trans fat-free," allowing trace amounts to remain.

4. Monosodium Glutamate (MSG)

What It Is

Monosodium glutamate (MSG) is a flavor enhancer commonly added to savory foods, including soups, snacks, and processed meats.

Why It’s Used

MSG enhances the umami flavor, making food taste richer and more flavorful. It is widely used in the food industry because it can improve the taste of low-cost, processed foods.

Why It’s Harmful

While MSG is considered safe for most people, some individuals report adverse reactions to the ingredient, known as MSG symptom complex or Chinese Restaurant Syndrome. Symptoms may include headaches, nausea, and dizziness. However, there is limited scientific evidence linking MSG to serious health problems for the general population.

Why It’s Still Used

The FDA classifies MSG as GRAS (Generally Recognized as Safe), meaning it is allowed in food products without restriction. Despite ongoing controversy, the FDA has found no consistent evidence that MSG poses significant health risks when consumed in typical amounts.

5. Sodium Nitrate and Sodium Nitrite

What They Are

Sodium nitrate and sodium nitrite are preservatives used in processed meats, such as bacon, ham, sausages, and hot dogs, to prevent bacterial growth and maintain color.

Why They’re Used

These preservatives help processed meats retain their color and extend shelf life. They also prevent the growth of harmful bacteria like Clostridium botulinum, which causes botulism.

Why They’re Harmful

When sodium nitrite is exposed to high heat (such as during frying or grilling), it can form nitrosamines, compounds that have been linked to an increased risk of cancer, particularly colorectal cancer. Although occasional consumption of processed meats may not pose a significant risk, regular intake of foods containing sodium nitrite has been associated with higher cancer rates.

Why They’re Still Used

Despite the health risks, sodium nitrite remains widely used in processed meats because of its effectiveness as a preservative. It is regulated by the FDA, which has set limits on how much can be used in food, though it is banned or restricted in some other countries.

6. Artificial Sweeteners (Aspartame, Sucralose)

What They Are

Artificial sweeteners like aspartame, sucralose (Splenda), and saccharin are calorie-free sugar substitutes used in diet sodas, sugar-free products, and low-calorie foods.

Why They’re Used

These sweeteners allow food manufacturers to offer low-calorie or sugar-free products while maintaining sweetness. They are especially popular in beverages and snacks marketed as "diet" or "light."

Why They’re Harmful

There is ongoing debate about the safety of artificial sweeteners. Some studies suggest that they may lead to negative health outcomes, including weight gain, metabolic disorders, and even an increased risk of cancer. Aspartame, in particular, has been controversial, with some research indicating it may have neurotoxic effects in high doses.

Why They’re Still Used

Artificial sweeteners remain in widespread use because they are FDA-approved and considered safe when consumed in moderate amounts. Despite concerns, the evidence for significant health risks is inconclusive, and many consumers prefer low-calorie alternatives to sugar.

7. BHA and BHT (Preservatives)

What They Are

BHA (butylated hydroxyanisole) and BHT (butylated hydroxytoluene) are preservatives used to prevent fats and oils from spoiling in processed foods.

Why They’re Used

These preservatives are commonly found in cereals, snack foods, and processed meats. They extend shelf life by preventing rancidity and maintaining product freshness.

Why They’re Harmful

Both BHA and BHT have been classified as possible carcinogens based on animal studies, which show that they may increase the risk of cancer in high doses. However, the evidence in humans remains limited, and regulatory agencies continue to allow their use in food.

Why They’re Still Used

BHA and BHT are still permitted in the U.S., despite being banned in other countries like the European Union and Japan. The FDA considers them safe at low levels, and they remain widely used in the food industry due to their effectiveness in preserving food quality.

Conclusion

In a world filled with processed and packaged foods, it’s crucial for consumers to be aware of the ingredients in their food. While some harmful substances remain in our food supply due to weak regulations or industry pressure, being informed about these ingredients can help individuals make healthier choices. By avoiding or reducing the consumption of foods containing artificial dyes, high fructose corn syrup, trans fats, and other potentially harmful additives, consumers can take proactive steps toward better health.