Contact The Editor
Articles By This Author
A striking new report from the federal government this month found that Americans on average get about half their calories from ultra-processed foods that have been linked in studies to increased rates of obesity and chronic disease.
One reason ultra-processed foods might be so hazardous to your health is that they're often loaded with chemical additives, such as synthetic emulsifiers, preservatives and sugar substitutes. These additives are designed to enhance the flavor, texture, color and shelf life of hot dogs, ice cream, chicken nuggets, sugary cereal, protein bars and other processed food.
Research shows that many of these additives are not evaluated or approved by the Food and Drug Administration. Instead, food manufacturers are allowed to use certain additives in their products as long as they self-certify to the FDA that they are "generally recognized as safe," or GRAS.
Critics argue that the GRAS rule is a loophole that lets companies declare that potentially harmful additives are safe without actually evaluating them. Studies show that since the GRAS rule was introduced decades ago, companies have added hundreds of chemical additives to America's food supply that have not been thoroughly vetted by the FDA. Health and Human Services Secretary Robert F. Kennedy Jr. announced this year that he was directing the FDA to explore ways to potentially end the GRAS loophole. It's unclear when or whether the rule will be eliminated.
In the meantime, experts say there are certain GRAS additives that you should probably avoid. Here are five that have been linked to health problems – along with ways that you can spot and steer clear of them.
• Carboxymethyl cellulose
Carboxymethyl cellulose is a synthetic emulsifier that improves the texture of ultra-processed food, in part because it prevents oil and water from separating. It's commonly found in such food as ice cream, candy, cookies, salad dressing, sauces and some peanut butters.
Studies have found that it may disrupt the gut microbiome and can trigger intestinal inflammation and other digestive issues. One small study found that people assigned to eat food containing carboxymethyl cellulose for 11 days experienced more abdominal discomfort after meals and had detrimental changes to their gut microbiomes than people in a control group. They also had lower levels of short-chain fatty acids, which reduce inflammation.
To avoid carboxymethyl cellulose, look on food labels. You might see it listed on food labels as:
• CMC
• Cellulose
• Cellulose gum
• Sodium CMC
• E466
• Polysorbates
Polysorbates are a group of emulsifiers in such things as ice cream, salad dressing, icing, baking mix and frozen dessert. They serve a lot of functions in ultra-processed food. They keep ice cream from melting, they make flavored yogurt smoother and creamier, and they extend the shelf life of other processed food by preventing ingredients from separating.
But studies suggest that polysorbates can alter your microbiome and disrupt the mucus that lines your gut. One study found that a particular polysorbate known as polysorbate 80 "detrimentally altered intestinal microbiota composition and function, in ways that promoted chronic intestinal inflammation." Studies have found that other polysorbates also have damaging effects on the gut.
"They are very pro-inflammatory," said Benoit Chassaing, a scientist who studies polysorbates and other dietary emulsifiers at the Microbiome-Host Interactions Group at Institut Pasteur in France.
Chassaing said there are almost 100 dietary emulsifiers used in processed food. But polysorbates (along with carboxymethyl cellulose) are among the most detrimental to your health. He recommends reading food labels. You can spot polysorbates under the following names:
• Polysorbate 20
• Polysorbate 40
• Polysorbate 60
• Polysorbate 80
• Butylated hydroxyanisole (BHA)
BHA is a synthetic preservative widely found in food such as breakfast cereal, potato chips, frozen pizza, canned soup and cured meat. It's added to animal feed and fried food. It's even used to make tires because it helps to prevent rubber from breaking down.
BHA entered the food supply decades ago and was designated "generally recognized as safe" before it was rigorously studied. In the 1980s and '90s, researchers began to notice that it caused liver cancer and malignant tumors in animals. In 1991, the National Toxicology Program declared that BHA was "reasonably anticipated to be a human carcinogen."
Around that time, food safety advocates petitioned the FDA to ban it in food. The agency asked experts and the public to weigh in on the petition, but never took any action. A number of states, however, are trying to remove BHA from the food supply. West Virginia passed a law this year banning BHA from food sold in the state. A number of other states, including New York and Pennsylvania, have introduced similar legislation that would ban BHA and other additives.
You can avoid BHA by reading food labels. If a food contains BHA, look for an alternative.
• Propyl paraben
One reason tortillas, pastries, jams and baked desserts can stay on store shelves for weeks or months without going rancid is because of preservatives such as propyl paraben. This preservative is widely used to prevent mold and bacteria in a variety of packaged foods. It's also used in drugs, lotions, sunscreens, cosmetics and antiperspirants.
Studies suggest that propyl paraben can have harmful effects in the body. It can mimic estrogen and disrupt hormone signaling, leading to diminished fertility and other problems in men and women. One study of about 800 men found that those with higher levels of parabens in their urine had lower sperm counts and concentrations, and reduced sperm motility. Some studies indicate that propyl paraben can also increase the risk of breast cancer because it promotes the growth of breast cells.
The FDA considers propyl paraben "generally recognized as safe." But it has been banned from food in Europe for almost 20 years. U.S. states are trying to remove it from food as well. California passed a law banning propyl paraben from food that goes into effect in 2027. West Virginia passed a ban on propyl paraben that goes into effect in 2028. And several other states, including Washington, Missouri and New York, have introduced legislation to ban it.
If you can, try to avoid foods that list propyl paraben as an ingredient. You can sometimes find it listed on food labels as E216 or propyl 4-hydroxybenzoate.
• Erythritol and xylitol
Erythritol and xylitol belong to a group of low-calorie sweeteners called sugar alcohols. Food manufacturers like using them for a few reasons: They have fewer calories than sugar, they add sweetness to foods without the intensity of artificial sweeteners, and unlike real sugar, they don't cause spikes in your blood sugar levels.
Food companies add sugar alcohols to a variety of products, including low-carb ice cream, protein bars, sugar-free dessert, chewing gum, breath mints and candies.
The downside is that sugar alcohols have some side effects. They're digested very slowly, which can lead to such issues as gas, bloating, abdominal pain and diarrhea. Studies also suggest that they can increase the risk of cardiovascular problems.
In one study published last year, researchers analyzed blood samples from 3,000 adults who were followed for three years. They found that those who had suffered a cardiovascular event such as a heart attack or stroke had high blood levels of xylitol. The researchers also looked at what happened to blood samples from healthy adults before and after they consumed xylitol-sweetened drinks and sugar-sweetened beverages. They found that people had marked increases in susceptibility to blood clots after consuming beverages containing xylitol.
In another study published in Nature Medicine in 2023, scientists looked at more than 4,000 people who were undergoing elective cardiac evaluations. They found over the course of three years that people who had higher levels of erythritol in their blood had an increased likelihood of heart attack, stroke or an early death. They also found that ingesting erythritol could increase the formation of blood clots.
If you want to avoid sugar alcohols, here are a few things you can do:
• Look for sweet foods marketed as keto, low-carb, sugar-free or zero sugar. They're often made with sugar substitutes.
• Look at the nutrition facts label. Food manufacturers sometimes list the amount of sugar alcohols in their products under the section for total carbohydrates.
• Look at the ingredients list. Sugar alcohols typically end in "-ol," such as xylitol, erythritol, maltitol and sorbitol.