What Are Food Additives? Types, Safety, and What to Avoid
When you buy processed foods, the ingredient label is filled with incomprehensible names. What exactly are Food Additives, and are they safe? What additives should you absolutely avoid?
Definition
Food Additives are substances intentionally added to improve food's taste, appearance, preservation, and texture. They are not naturally occurring nutrients and are primarily used for specific purposes during food manufacturing.
Food and Drug Safety Administration Definition
"Substances used in food production, processing, preparation, or preservation to provide sweetness, coloration, bleaching, or oxidation prevention"
Globally, approximately 3,000-4,000 food additives are used, with the Korean Food and Drug Administration approving about 600 varieties.
Reasons for Using Food Additives
1. Preservation (Most Important)
Prevent Spoilage
- Inhibit bacteria and mold growth
- Prevent rancidity (oil deterioration)
- Extend shelf life
Examples
- Sorbic Acid (bread, cheese)
- Sodium Nitrite (ham, sausage)
2. Taste Improvement
Sweeteners
- Sugar substitutes (reduce calories)
- Examples: Aspartame, Sucralose
Flavor Enhancers
- Enhance umami taste
- Example: MSG (Monosodium Glutamate)
3. Appearance Enhancement
Colorants
- Maintain or add color
- Examples: Tar colors, Caramel color
Bleaching Agents
- Whiten flour
- Example: Benzoyl peroxide
4. Texture Improvement
Emulsifiers
- Mix oil and water
- Example: Lecithin (mayonnaise)
Thickeners
- Make food thicker
- Example: Xanthan gum, Guar gum
5. Nutritional Fortification
Add Vitamins, Minerals
- Example: Vitamin D in milk, iron in cereal
Types of Food Additives
1. Preservatives
Role: Inhibit microbial growth, prevent spoilage
Key Components
Sorbic Acid / Potassium Sorbate
- Use: Bread, cheese, wine, dried fruits
- Safety: Generally safe (GRAS)
- Daily Intake Limit: 25mg per kg body weight
Benzoic Acid / Sodium Benzoate
- Use: Soft drinks, pickles, sauces
- Caution: Can form benzene when reacting with Vitamin C (carcinogenic)
- Allergic for some people
Sodium Nitrite
- Use: Ham, sausage, bacon (maintain pink color)
- Role: Prevent botulism, maintain color
- ⚠️ Controversial: Can form carcinogens (nitrosamines) at high temperatures
- Caution: Avoid excessive consumption
Propionic Acid
- Use: Bread, bakery
- Safety: Generally safe
2. Colorants
Role: Add or maintain food color
Natural Colorants (Relatively safe)
- Carotene (yellow - carrots)
- Anthocyanins (red/purple - berries)
- Chlorophyll (green - vegetables)
- Caramel color (brown - cola)
Synthetic Colors (Tar colors)
- Red 2, 3, 40
- Yellow 4, 5
- Blue 1, 2
⚠️ Controversial:
- Potential children's hyperactivity (UK research)
- Allergic reactions
- EU mandates warning labels
- Permitted in Korea but caution recommended
3. Sweeteners
Role: Provide sweetness, sugar substitution
Artificial Sweeteners
Aspartame
- Sweetness: 200x sugar
- Use: Diet drinks, gum
- Calories: Nearly 0
- ⚠️ Caution: Prohibited for phenylketonuria patients
- Ongoing safety debate (WHO considers safe)
Sucralose
- Sweetness: 600x sugar
- Use: Zero-calorie drinks
- Safety: Relatively safe
Saccharin
- Sweetness: 300x sugar
- Past carcinogenic controversy (now re-evaluated as safe)
Acesulfame K
- Sweetness: 200x sugar
- Use: Drinks, desserts
Stevia
- Natural sweetener (plant-derived)
- Safety: High
- Recommended over artificial sweeteners
Sugar Alcohols
- Xylitol, Erythritol, Sorbitol
- Low calories
- Side effect: Diarrhea with excessive consumption
4. Flavor Enhancers
MSG (Monosodium Glutamate)
- Role: Umami taste
- Use: Snacks, instant foods, seasonings
- Controversial: "Chinese Restaurant Syndrome" (headache, nausea)
- Scientific evidence: Generally safe (FDA)
- However: Some sensitive individuals, avoid excessive intake
Sodium Inosinate, Sodium Guanylate
- Used with MSG
- Synergistic effect
5. Antioxidants
Role: Prevent oil rancidity, maintain color
Natural Antioxidants (Safe)
- Vitamin C (Ascorbic Acid)
- Vitamin E (Tocopherol)
- Rosemary extract
Synthetic Antioxidants
- BHA (Butylated Hydroxyanisole)
- BHT (Butylated Hydroxytoluene)
- ⚠️ Controversial: Potential carcinogenicity at high doses (animal studies)
- Considered safe within permitted limits
- Caution: Avoid excessive intake
6. Emulsifiers
Role: Mix oil and water
Lecithin
- Natural emulsifier (soy, eggs)
- Safety: High
- Use: Chocolate, mayonnaise
Polysorbate
- Synthetic emulsifier
- Use: Ice cream, sauces
Monoglycerides, Diglycerides
- Use: Bread, cake, margarine
7. Thickeners and Stabilizers
Natural Thickeners (Safe)
- Xanthan Gum
- Guar Gum
- Carrageenan - ⚠️ Some controversy
- Pectin
- Agar
Use: Jams, jellies, sauces, ice cream
Safety Assessment Standards
ADI (Acceptable Daily Intake)
Definition: Safe amount to consume daily for life Unit: mg/body weight kg
Example: Aspartame
- ADI: 40mg/kg
- 70kg adult: 2,800mg/day
- Diet cola (180mg) → Safe up to 15 cans
Assessment Process
- Confirm no-observed-adverse-effect level (NOAEL) through animal studies
- Divide by safety factor of 100
- Set ADI
Food Additive Approval Standards
Korea (Food and Drug Safety Administration)
- Follows JECFA (FAO/WHO Joint Expert Committee) standards
- Prove necessity
- Prove safety
- Precise analysis method exists
Usage Standards
- Use minimum amount
- Use only in necessary foods
- Mandatory label indication
Additives to Avoid (Controversial or Dangerous)
1. Sodium Nitrite
Risks
- Nitrosamine (carcinogen) formation during high-temperature cooking
- Found in ham, bacon, sausage
Recommendations
- Reduce consumption frequency
- Consume with Vitamin C (inhibits nitrosamine)
- Choose "nitrite-free" products
2. Tar Colors (Synthetic Colorants)
Risks
- Potential children's hyperactivity, ADHD
- Allergic reactions
- Red 2, Yellow 4, 5, etc.
Recommendations
- Avoid brightly colored candies, jellies, drinks
- Choose naturally colored products
3. BHA, BHT (Synthetic Antioxidants)
Risks
- Suspected carcinogenic in animal studies
- Found in snacks, cereals, cooking oils
Recommendations
- Choose products with natural antioxidants (Vitamin E)
- Consume fresh foods
4. Trans Fat
Technically not an additive but similar
- Increased cardiovascular disease risk
- Found in shortening, margarine, fried foods
Recommendations
- Avoid "partially hydrogenated" products
- Confirm 0g trans fat
5. Excessive Artificial Sweeteners
Controversial
- Gut microbiome disruption
- Sugar metabolism impact
- Potential appetite increase
Recommendations
- Consume in moderation
- Prefer natural sweeteners like Stevia
- Reduce sugar when possible
6. Carrageenan
Controversial
- Potential gastrointestinal inflammation (animal studies)
- Used in dairy, soy products
Recommendations
- Avoid for sensitive individuals
- Check labels
7. Excessive MSG
Problems
- "Chinese Restaurant Syndrome" (headache, flushing, sweating)
- Sensitive individuals exist
Recommendations
- Choose MSG-free products
- Reduce processed foods
- Request "no MSG" when dining out
How to Avoid Additives
1. Read Labels
Ingredient List Check
- Ingredients listed by quantity
- More towards the front = more content
- Avoid if many unrecognizable names
Principles
- 5 or fewer ingredients (simpler is better)
- Natural ingredients
- Fewer chemical names
Examples
- ❌ "Water, sugar, high fructose corn syrup, synthetic color (Red 2, Yellow 4), synthetic flavor, sodium benzoate, citric acid, aspartame..."
- ✅ "Water, apple concentrate, lemon juice, Vitamin C"
2. Reduce Processed Foods
Principles
- Foods close to natural state
- Foods with visible ingredients
- Home-cooked meals
Replacements
- Snacks → Nuts, fruits
- Sodas → Water, tea
- Instant foods → Home-cooked
- Processed meats → Fresh meat
3. Organic and Natural Products
Certification Check
- Organic certification
- No-additive mark
- Non-GMO
Drawbacks
- Higher price
- Shorter shelf life
Priority: Start with frequently consumed items (milk, eggs, chicken)
4. Cook Yourself
Benefits
- Complete additive control
- Nutritional balance
- Cost reduction
Start
- Simple dishes (salads, egg dishes)
- Meal prep on weekends
- Freeze for later
5. Dining Out Choices
Avoid
- Brightly colored foods
- Very cheap foods (low-quality ingredients)
- Fast food
Choose
- Places using fresh ingredients
- Visible cooking process
- "No additives" labeled
6. Safe Alternatives
| Avoid | Replacement |
|---|---|
| Artificial sweetener drinks | Water, sparkling water + lemon |
| Snacks | Nuts, dark chocolate |
| Processed meat | Grilled fresh meat |
| Instant soup | Home-cooked soup |
| Store-bought sauces | Homemade sauce (soy sauce, vinegar, garlic) |
| Cereal | Oatmeal + fruits |
| Juice | Whole fruits, smoothies |
Children and Food Additives
More Caution Needed
Sensitivity
- Higher intake relative to body weight
- Immature detoxification
- Brain still developing
Impacts
- Hyperactivity, ADHD
- Allergies
- Learning abilities
Guidelines for Children
Avoid
- Brightly colored candies, jellies
- Sodas
- Instant noodles (frequently)
- Processed meats (ham, sausage)
Good Snacks
- Fruit, vegetable sticks
- Milk, cheese
- Nuts (over 3 years)
- Homemade cookies
- Natural juice (small amount)
Frequently Asked Questions
Q: Are all food additives bad?
A: No. Most food additives have undergone safety assessments. Even Vitamin C and Vitamin E are additives. The issue is excessive consumption and some controversial additives. Key points:
- Reduce processed food frequency
- Consume diverse natural foods
- Avoid controversial additives
Q: Are "natural additives" safe?
A: "Natural" doesn't always mean safe. For example, botulinum toxin is natural but deadly. However, generally natural additives (Vitamin C, Lecithin, Pectin) are considered safer than synthetic ones. Source and quantity matter.
Q: Do organic foods contain additives?
A: Yes, but only permitted natural additives. Synthetic colors, preservatives, artificial sweeteners are prohibited. Organic certification standards:
- Natural preservatives (Vitamin C, Rosemary extract)
- Natural colors (Carotene, Anthocyanins)
- Minimal processing
Q: What additives should pregnant women avoid?
A: Pregnant women need special caution:
- Absolutely Avoid: Nitrites (processed meats), Artificial sweeteners (Aspartame), Excessive caffeine
- Reduce: Synthetic colors, MSG, BHA/BHT
- Recommended: Fresh vegetables, fruits, whole grains, organic products
- More careful due to potential fetal brain development impact
Q: What additives should I check with allergies?
A: Additive allergies are rare but exist:
- Tar Colors (Yellow 4, 5): Hives, asthma
- Benzoic Acid: Asthma exacerbation
- Sulfites: Asthma, allergic reactions
- MSG: Sensitivity reactions
Respond: Read ingredient lists carefully, note additives causing reactions. Consult doctor for severe allergies.
Q: What are "E numbers"?
A: European Union's food additive codes. Examples:
- E100-199: Colorants (E102 = Tartrazine/Yellow 4)
- E200-299: Preservatives (E211 = Sodium Benzoate)
- E300-399: Antioxidants (E300 = Vitamin C)
- E400-499: Thickeners, emulsifiers
Not all E numbers are bad (E300 is Vitamin C!). But many E numbers signal high processing.
Conclusion
Food additives are essential to modern food industry, but they're not all equally safe. Permitted additives are safe in appropriate amounts, but long-term excessive consumption effects are not fully understood.
Wise Approach
- 80/20 Principle: 80% unprocessed natural foods, 20% flexible
- Read Labels: Avoid many unrecognizable ingredients
- Avoid Controversial: Nitrites, Tar colors, BHA/BHT
- Diversity: Don't rely on single products
- Home Cooking: Prepare as much as possible
Doesn't have to be perfect. Start with small changes:
- This week: Replace soda with water
- Next week: Swap snacks for fruits
- Following week: Replace instant noodles with home-cooked meals
Health isn't a one-time choice but built through daily small decisions!