Have you heard the talk that American food is unhealthy, or worse unsafe? Unfortunately, there are some truths to this. But there are things that we can do to ensure that we are consuming safe and healthy food products. I am going to discuss top food ingredients/additives to avoid, organic vs inorganic, and what you can do!

Food Ingredients Banned in Other Countries but not the US

1. Titanium dioxide– banned in Europe due to link in adverse health effects including cancer. Products that may contain- candy, sauces, soups, alcohol. And sometimes it may be hiding on the label as artificial color! Which brings me to my next point…
2. Artificial food coloring– most countries are strictly regulating now. There is evidence of poor behavioral outcomes in children and even cancer. Many processed foods do contain artificial colors BUT there are other options. There are even some grocers that do not allow artificial food coloring in their products! For example, Trader Joes, Whole Foods, and Aldi.
3. Brominated vegetable oil (BVO)– banned in most other countries and there is actually a proposed ban in the US. Recent studies have shown possible negative effects on the thyroid gland and increased cancer risk. BVO may be found in beverages.
4. BHA and BHT– banned in Europe due to a positive link for cancer in animal studies. However, human studies are lacking so it is still available in the US. This additive acts as a food preservative in many processed foods.
5. rBST– banned in Europe and Canada. This is a growth hormone that increases milk production of cows. Studies have shown little effects on humans but it does negatively affects the cows. Many companies are now opting to no longer use cows treated with rBST.
6. Potassium bromate– banned in Europe, China, and India. Possible carcinogen. Found in some bread products in America.
7. Propylparaben– banned in Europe. Linked to certain cancers and may cause reproductive issues. Commonly used preservative in foods such as tortillas, muffins, sausage, etc.  
8. Genetically modified organisms (GMOs)– banned or strictly regulated across Europe. Positive cancer link. May be used in products like corn, soy, canola etc. How do we know for sure what we are eating is not genetically modified? In 2022 the FDA mandated GMO be present on a products label.

Other Food Ingredients to Avoid

1. Sodium/potassium benzoate– may cause hormone imbalance, infertility, and cancer when combined with other agents. Benzoate can form a benzene ring, which is known to cause cancer, in an optimal environment. Things like fruit juices, sauces, and salad dressings may contain sodium or potassium benzoate.
2. Nitrates/nitrites– pose risk to thyroid health and cancer. Often used to preserve food, particularly meats.
3. Monosodium glutamate (MSG)– increases risk for diabetes and obesity. Found in many processed snacks as a flavor enhancer.
4. High fructose corn syrup– increases risk for diabetes and obesity. Additionally, often made from GMOs. Again, found in a lot of processed snacks. Natural fruit juices, cane sugar, pure honey, and pure maple syrup are a better alternatives. And of course the less sugar the better!
5. Artificial sweeteners– Things like aspartame and sucralose may cause headaches, gastrointestinal issues, dizziness and more. Admittedly, I have experienced these things firsthand! There are even some claims of increased cancer risk. Again, it is best to stick with natural sweeteners.
6. Artificial flavoring– If you look at the ingredient list and you see this you may find it puzzling. What is artificial flavoring? It mimics natural flavors although it is synthetic. It tends to be more cost effective than using natural sources. There are a slew of side effects potentially associated with this such as mental health issues, gastrointestinal upset, headaches, sleep disturbances and more.

Organic vs Inorganic Foods

I personally hate that this is even a thing! I wish all of our food to be organic. But with our growing population farmers have come up with more efficient ways to produce mass quantities of food. This may include using fertilizers, pesticides, growth hormones, and/or preservatives. These items may increase risk for hormone imbalance, reproductive issues, neurological problems, and even cancer. Growing organic takes more time, care, and produces less quantities. Unfortunately, this makes it more costly for consumers. I do encourage organic food consumption; however, this may not be in everyone’s budget. There are things you can do to minimize risk of pesticide and fertilizer ingestion via inorganic fruits and vegetables. Of course, wash your produce with warm water! This is the most effective method but there is some evidence that adding baking soda to the rinse may aid in removal of these potentially harmful chemicals. Additionally, those items with peels may have lesser concentrations of chemicals. However, most peels are porous so this is not 100% effective.

What Can I Do?

While the US Food and Drug Administration (FDA) attempts to regulate and control the safety of our foods products, their methods are not 100% effective. So it is up to YOU.

1. Focus on eating whole, natural foods. For example, vegetables, fruits, legumes, nuts, grains, protein, and dairy if your diet permits. Limit processed foods. Buzz phrase: nutrient dense foods!
2. Read nutrition labels including ingredients. Chances are if you don’t know what an ingredient is, it’s no good.
3. Buy organic when you can. Always wash produce in warm water.

It’s important to note we can’t be perfect and I am not suggesting you change everything in your life to be healthier. I am providing resources to help you make health-educated decisions. Being “hyper-health conscious” may actually be counteractive. BUT small changes make a big difference over time. And it’s never too late to make a change!

Please reach out with questions, comments, or for further discussion.

Lindsey, PharmD, BCPS

References

Center for Food Safety and Applied Nutrition. (2024, March 5). GMO crops, animal food, and beyond. U.S. Food and Drug Administration. https://www.fda.gov/food/agricultural-biotechnology/gmo-crops-animal-food-and-beyond

Foodrevolutionnetwork. (2023, July 21). 11 banned foods Americans should stop eating. Food Revolution Network. https://foodrevolution.org/blog/banned-ingredients-in-other-countries/

Hulse, E. (2024, February 21). 5 American food ingredients that are banned abroad. GoodRx. https://www.goodrx.com/well-being/diet-nutrition/american-foods-banned

Meyers, I. (2024, February). EWG’s Dirty Dozen Guide to Food Chemicals: The top 12 to avoid. Environmental Working Group. https://www.ewg.org/consumer-guides/ewgs-dirty-dozen-guide-food-chemicals-top-12-avoid

Monroe, S. (2022, December 29). 48 food additives to avoid – could these be in your diet?. IAWP Holistic Wellness Coach. https://iawpwellnesscoach.com/food-additives-to-avoid/

Originz. (2023, May 23). What is difference between Organic & Inorganic Food. https://originz.co/organically-speaking/differences-between-organic-and-inorganic-food