Food additives are ingredients that become part of commercial foods and beverages during production for enhanced color, flavor, texture, wholesomeness, acid level or preservation. Although a list of roughly 700 food additives are "generally recognized as safe" by the Food and Drug Administration, numerous additives are associated with adverse health effects. To best determine whether food additives underlie your health problems, seek specified guidance from your doctor or dietitian.
Hydrogenated Vegetable Oil
Hydrogenated vegetable oils are created through a process in which hydrogen is added to vegetable oil to make a longer-lasting, solid fat form. Companies use hydrogenated oil in foods because they give food a desirable texture and taste and help them last a long time. As a rich source of trans fats, or trans fatty acids, hydrogenated vegetable oil can increase your LDL, or "bad," cholesterol; lower your HDL, or "good," cholesterol; and increase your risk for heart attack and stroke. The American Heart Association recommends limiting trans fats to less than 1 percent of your total daily calories or roughly 20 calories within a 2,000 calorie-per-day diet. Common sources include stick margarine, shortening and commercially prepared pastries, french fries, cakes, crackers, cookies, frosting and other foods that list hydrogenated vegetable oil as an ingredient.
High-Fructose Corn Syrup
High-fructose corn syrup is the most common type of added sugar, or ingredient that adds sweet flavor and texture but few nutrients, to foods and beverages. Although HFCS is chemically similar to cane sugar, according to the Mayo Clinic dietitian Jennifer K. Nelson, some people believe it is more detrimental to the body than other added sugars. Regardless, consuming added sugars in excess, as many Americans do, is associated with weight gain, poor nutrition, dental cavities and high triglycerides. Common sources of HFCS include regular soft drinks, chewy cookies and granola bars, filled pastries, jellies, jams, sweet breakfast cereals and dairy products, such as yogurt. Less obvious sources include barbecue sauce, salad dressing and meat marinades.
Caffeine
Caffeine is the additive responsible for the extra "kick" in many energy drinks, soft drinks and energy-boosting juices, teas and gum. Although caffeine occurs naturally in the coffee bean, it is also added to various coffee drinks. Caffeine is mildly addictive, according to the Center for Science in the Public Interest, and can trigger symptoms of withdrawal, such as irritability, headaches, lethargy and fatigue, when your consumption is stopped or delayed. If you are particularly sensitive to caffeine or consume excessive amounts, you may experience shakiness, anxiety, stomach upset, a rapid heartbeat and sleep difficulties. Pairing caffeine with alcohol may be particularly dangerous. Most adults can tolerate 200 to 300 mg of caffeine per day without experiencing adverse effects, according to the Mayo Clinic. Sixteen oz of restaurant-brewed coffee provides 206 to 320 mg. Energy drinks contain 50 to 300 mg per 8-oz can. Caffeinated soft drinks contain up to 71 mg per 12-oz can.
Sodium
Sodium is a vital mineral that helps maintain fluid balance in the body, transmits nerve impulses and allows your muscles to contract and relax. Average American diets contain 3,400 mg of sodium per day, however -- far more than the daily recommended maximum of 1,500 to 2,300 mg. Consuming too much sodium increases your blood volume and makes your heart work harder, which can lead to stroke, heart disease, kidney disease and heart failure. Sodium serves as a preservative and flavor-enhancer in a broad variety of commercial foods, including canned vegetables and soups, processed meats and cheeses, tomato sauce, pretzels, biscuits, baking mixes, pasta, frozen meals and crackers. Many of these foods contain sodium-rich additives and table salt, according to the MayoClinic, which contains 2,325 mg of sodium per teaspoon. A person's sodium needs can typically be met by eating natural foods.
References
- University of Maryland Medical Center: Food Additives
- American Heart Association: Trans Fats
- Mayo Clinic: High-Fructose Corn Syrup: What Are the Concerns?
- Center for Science in the Public Interest: Caffeine Content of Food and Drugs
- Mayo Clinic: Caffeine: How Much is Too Much?
- Mayo Clinic: Sodium: How to Tame Your Salt Habit
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