Unveiling the Dangers of Food Additives and E-Numbers

In today's modern food industry, it is common to find a variety of food additives and E-numbers in packaged and processed foods. These additives are intended to enhance flavour, appearance, and shelf life, however, there is growing concern among health professionals about their potential dangers. As a Nutritional Therapist, I aim to shed light on the possible risks associated with food additives and E- numbers, empowering you to make informed choices for your well-being.

Understanding Food Additives and E Numbers:

Food additives are substances added to food during production and processing to enhance specific qualities. E-numbers are codes used to identify specific food additives approved for use in the European Union. It is essential to be aware of the potential risks associated with the consumption of these substances.

The Dangers of Food Additives and E Numbers:

Allergic Reactions: Certain food additives, such as artificial colourings (E102, E110, E129), preservatives (E220-E228), and flavour enhancers (E620-E650), have been linked to allergic reactions, ranging from mild symptoms to severe anaphylaxis. Individuals with known sensitivities or allergies should be cautious when consuming foods containing these additives.

Behavioural and Neurological Effects: Some food additives, especially artificial colourings (E102, E110, E129), have been associated with hyperactivity and behavioural issues, particularly in children. While the exact mechanisms are not fully understood, eliminating or reducing these additives from the diet can be beneficial for individuals with behavioural concerns.

Endocrine Disruption: Certain food additives, such as bisphenol A (BPA), found in plastic packaging, and phthalates (E210-E215), used as plasticisers (lubricants), have been linked to endocrine disruption. These additives can interfere with hormone signalling, potentially leading to hormonal imbalances, reproductive and developmental issues.

Gut Health Implications: Some food additives, including emulsifiers (E400-E495) and artificial sweeteners (E951), have been shown to disrupt the balance of gut bacteria, potentially contributing to gut inflammation, altered digestion, and increased intestinal permeability (leaky gut). These effects can impact overall health and potentially contribute to various chronic conditions.

Possible Cancer-Causing Effects: Certain food additives, such as nitrites and nitrates (E249-E252), commonly used as preservatives in processed meats, have been associated with an increased risk of cancer, particularly colorectal cancer. Additionally, some artificial sweeteners, such as aspartame (E951), have raised concerns regarding possible carcinogenic effects. This has long been debated among healthcare professionals. A recent article in Environmental Health 2021, found that aspartame is a chemical carcinogen in rodents. These findings showed prenatal exposure to aspartame increased cancer risk in rodents. In a recent article in The Guardian, the headline read "Aspartame sweetener to be declared possible cancer risk by WHO." Further research is required however these findings are worrisome and eliminating aspartame from the diet is beneficial until the research is finalised on humans.

Navigating Food Labels and Making Healthier Choices:

To minimise exposure to potentially harmful food additives and E numbers, consider the following tips:

1. Choose Whole Foods: Emphasise a whole-foods-based diet, focusing on fresh fruits, vegetables, lean proteins, whole grains, and healthy fats. These foods are typically free from food additives.

2. Read Food Labels: When purchasing packaged foods, carefully read ingredient lists. Avoid products containing artificial colourings, preservatives, artificial sweeteners, and other potentially harmful additives.

3. Prioritise Natural and Organic Products: Organic foods are grown without synthetic pesticides, artificial fertilizers, or genetically modified organisms (GMOs), reducing the likelihood of exposure to harmful additives. Look for foods labelled "organic" or "natural." Organic produce is more expensive therefore it's important to be aware of the Dirty Dozen list which is published by the Pesticide Action Network UK (https://www.pan-uk.org/dirty-dozen/). These are a few examples of what is on the Dirty Dozen list: spinach, strawberries, apples, grapes, bell peppers, green beans, peaches, pears, and kale. Ideally, these are the only fruits and vegetables that you should consider buying organic. Carrots, cabbage, onions sweet potatoes, kiwi and all the other fruit and vegetables not listed in the Dirty Dozen list do not have to be organic. Eating local and seasonal produce is a great choice when organic is not an option.

4. Prepare Homemade Meals: Cooking meals from scratch gives you full control over ingredients and reduces reliance on processed foods containing additives.

5. Stay Informed: Stay updated on emerging research and guidance regarding food additives and E numbers. Be proactive in educating yourself and making informed choices for your health.

While food additives and E numbers are pervasive in the food industry, it is essential to be mindful of their potential dangers. Allergic reactions, behavioural and neurological effects, endocrine disruption, gut health implications, and potential carcinogenic effects are among the concerns associated with these additives. By understanding the risks and taking proactive steps to minimise exposure, such as choosing whole foods, reading labels, and preparing homemade meals, you can make informed choices that support your overall health and well-being. As a Nutritional Therapist, I aim to empower individuals to prioritise natural, unprocessed foods that nourish the body and promote optimal health.

What are your thoughts?

Sources:

1. Landrigan, P.J., Straif, K. Aspartame and cancer – new evidence for causation. Environ Health20, 42 (2021). https://doi.org/10.1186/s12940-021-00725-y

2. https://amp-theguardian-com.cdn.ampproject.org/c/s/amp.theguardian.com/society/2023/jun/29/aspartame-artificial-sweetener-possible-cancer-risk-carcinogenic