What's really on your plate

Q:

I often see additives with chemical-sounding names on food labels. Why do so many foods have additives? Should I try to avoid them?

A:

Additives serve a variety of purposes, including preserving and extending the shelf life of foods and improving flavor, texture or appearance. It's likely that any processed foods you buy will contain one or more. There are hundreds of additives commonly used in store-bought foods.

Although there are some exceptions, most food additives don't pose significant health risks. Those that do, such as sodium nitrites (found in hot dogs and luncheon meats) and artificial colorings (candy and soft drinks) have been associated with an increased risk of some forms of cancer and allergies, respectively. But those additives are typically found in the junkiest foods, and are easily avoided when you make wholesome food choices.

Vegetarians have an added challenge. Some animal-based food additives aren't obvious by their names, and others may come from either animal or plant sources. For instance, carrageenan (a common thickener) comes from seaweed and is vegan while mono- and diglycerides (blending agents) may come from cows, pigs or plants. The term "natural flavorings" can include meat, fish, poultry, eggs and milk. A helpful reference is the Guide to Food Ingredients, a list of 200 common food ingredients and their sources. It's available for $6 from the Vegetarian Resource Group online at vrg.org.

The additives that are most likely to pose the biggest risks to health are also the most familiar: sugar and salt. While there's nothing inherently bad about a little bit of sugar, the amount many of us consume daily far exceeds healthful levels. As for salt, we're eating more than ever, with many of us getting nearly double the limit recommended in federal dietary guidelines (less than 2400 mg).

Hydrogenated oil--another common food additive and a source of artery-clogging trans fat--is also a prevalent heart-health concern. Beginning in January 2006, food companies will have to list the amount of trans fat on their product labels.

So--no surprise--if you want to avoid additives, your best bet is to cook with fresh produce and healthful grains. But when you're pressed for time and want to take shortcuts, just be sure to read nutrition panels so you can avoid foods with questionable ingredients.

huh?

SOME FOOD ADDITIVES SOUND LIKE THEY BELONG IN A TEST TUBE

Suzanne Havala Hobbs, DrPH, RD, is an assistant professor in the School of Public Health at the University of North Carolina, Chapel Hill. She writes a nutrition column, "On the Table, "for Raleigh's The News & Observer.

WHAT'S BEEN ADDED TO MY food?
While there are hundreds of additives out there, here's a short list of
key ones to sidestep. Some aren't vegetarian, some aren't vegan and
some are just plain health-risky. (There are plenty of others,
particularly for non-vegetarians--see the guide from the Center for
Science in the Public Interest at cspinet.org.)

USUALLY NOT VEGETARIAN

ADDITIVE                 PURPOSE                 FOUND IN

Cane sugar               Sweetener               Cereals, processed
 Usually whitened with                           cheese, baked goods,
 cow bone char filters                           frozen desserts

Carmine, cochineal       Red, pink or            Pink grapefruit/
extract, carminic acid   purple coloring         strawberry blend
 Made from beetles                               juices, ice cream,
                                                 yogurt, sweets

Gelatin                  Thickening and          Pudding, yogurt, sour
 Made from cow or pig    gelling agent           cream, gummy candy,
 bone, cartilage,                                marshmallows
 tendons

Glycerin                 Maintains water         Marshmallows, candy,
 Most types are          content                 baked goods, nutrition
 by-products of animal                           bars
 fat

Mono- and diglycerides   Emulsifiers (keep       Baked goods, candy,
 Usually made from       ingredients blended     margarine, peanut
 animal fat; some veg    together)               butter, cake frostings
 forms exist

Palmitic acid            Emulsifier              Baked goods, butter,
 May be from animal                              cheese
 fat

Oleic acid               Defoaming agent         Ice cream,
 Usually beef fat        and flavoring           confections, baked
                                                 goods

USUALLY NOT VEGAN: ALL OF THE ABOVE, PLUS THE FOLLOWING

Rennet                   Processing of           Cheese, custards,
 Can be from calves      cheese                  soy cheese
 but veg versions
 exist

Casein                   Helps cheese melt;      Cheese, soy cheese,
 Milk protein            used in wine            non-dairy creamers

Lecithin                 Emulsifier (keeps       Baked goods, ice
 Can be from eggs,       ingredients blended     cream, margarine,
 milk, other animal      together)               chocolate
 by-products

Sodium caseinate         Thickener; also helps   Coffee creamer,
 Milk protein            keep ingredients        sherbet, ice cream,
                         blended                 cakes, pie fillings

Whey                     Flavoring, gelling      Baked goods, dry food
 Milk protein and        and blending agent      mixes, processed foods
 lactose

AVOID FOR HEALTH REASONS

BHA and BHT              Keep fats and oils      Cereals, potato chips,
 Potential cancer-       from turning rancid     chewing gum
 causing properties

MSG                      Flavor enhancer         Soups, salad
 Can cause headache,                             dressings, chips,
 nausea, wheezing                                frozen foods,
                                                 restaurant foods

Potassium bromate        Improves volume         Breads, rolls
 Potential cancer        and fineness of
 links but considered    bread
 low-risk

Propyl gallate           Keeps fats, oils from   Vegetable oils, potato
 Strong links to         turning rancid          sticks, chewing gum
 cancer

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