Top Food Additives to Avoid
When it comes to nutrition, most of us know to avoid obvious “junk foods.” But what many people don’t realize is that even seemingly healthy, packaged foods can be filled with hidden additives that undermine health over time. Artificial colors, flavors, preservatives, and synthetic sweeteners may make foods look pretty, taste better, or last longer on the shelf, but they can also disrupt metabolism, gut health, and even brain function. Here is our list of top harmful food ingredients to watch for in your pantry items!
Artificial Colors- Artificial food dyes such as Red 40, Yellow 5, and Blue 1 are added to make products look appealing. However, research has linked them to behavioral issues in children, allergic reactions, and brain inflammation. These dyes most commonly hide in foods such as candies, cereals, sports drinks, baked goods, and flavored yogurts. Swap these for naturally colored items that use beet juice, turmeric, spirulina, or paprika, or skip the colors altogether!
Artificial Flavors- The term “artificial flavor” is a catch-all term for lab-made chemicals that mimic real flavors. While not always directly toxic, they expose the body to synthetic compounds that can disrupt taste perception and promote overconsumption of ultra-processed foods. These are commonly found in snacky foods like chips, ice cream, protein bars, protein powders, and flavored beverages. Try swapping these out for products that list real food sources like vanilla bean, lemon oil, and cocoa powder.
Harmful Preservatives- Many preservatives are designed to extend shelf life but can have hidden side effects, such as endocrine disruption and increased cancer risk. Not all are harmful, but these are the most common ones we recommend avoiding- BHA (Butylated hydroxyanisole) & BHT (Butylated hydroxytoluene) Sodium nitrites/nitrates, and Potassium bromate. These are mostly found in processed meats, baked goods, snack foods, and margarine. Swap these out for uncured, nitrate-free meats, or fresh or frozen whole foods like butter instead of margarine.
Artificial Sweeteners- While marketed as “diet-friendly,” artificial sweeteners like aspartame, sucralose, and saccharin have been shown to have many negative side effects including altering the gut microbiome, and disrupting glucose tolerance and insulin sensitivity which increases cravings for sweet foods. These are most found in diet sodas, sugar-free gum, protein shakes, and low-calorie desserts. Swap these out for natural sweeteners like raw honey, maple syrup, monk fruit, stevia leaf or organic cane sugar in moderation.
I cannot emphasize enough how much reading labels matters. What we put into our bodies is extremely important and ideally should be as close to whole foods as possible. Many of these harmful additives are hidden in foods marketed as “healthy,” from protein bars to flavored yogurts. The best way to avoid them? Go back to basics and stick to whole, minimally processed foods and choose brands committed to clean ingredients. Eliminating harmful additives is one of the most powerful steps you can take toward better metabolic health, clearer thinking, reduced inflammation, and most importantly, longevity! For more information on how to clean up your pantry, check out some of our other blogs, or sign up for one-on-one nutrition counseling with our nutritionist to help you restore joy through nutrition!
References
Stevens LJ, Kuczek T, Burgess JR, Stochelski MA, Arnold LE, Galland L. Mechanisms of behavioral, atopic, and other reactions to artificial food colors in children. Nutr Rev. 2013;71(5):268-281.
EFSA Panel on Food Additives and Flavourings. Re-evaluation of butylated hydroxyanisole (BHA) as a food additive. EFSA J. 2011;9(10):2392.
Suez J, Korem T, Zeevi D, et al. Artificial sweeteners induce glucose intolerance by altering the gut microbiota. Nature. 2014;514(7521):181-186.
Stanhope KL. Sugar consumption, metabolic disease and obesity: The state of the controversy. Crit Rev Clin Lab Sci. 2016;53(1):52-67.
Sanctuary Functional Medicine, under the direction of Dr Eric Potter, IFMCP MD, provides functional medicine services to Nashville, Middle Tennessee and beyond. We frequently treat patients from Kentucky, Alabama, Mississippi, Georgia, Ohio, Indiana, and more... offering the hope of healthier more abundant lives to those with chronic illness.
