The Hidden Health Risks of Emulsifiers in Everyday Foods

According to WebMD, “there are over 100 different emulsifiers that can be added to foods”.  In the US, the Food and Drug Administration (FDA) regulates what emulsifiers can safely be added to foods and list these on the list of Generally Recognized As Safe or the GRAS list.  Some common emulsifiers on this list include:

  •          Lecithin may be used in mayonnaise, creams and some sauces
  •          Mono- and diglycerides
  •          Monosodium phosphate derivatives
  •          Glycerol monostearate
  •          Carrageenan
  •          Xanthan gum
  •          Guar gum
  •          Gum Arabic
  •          Polysorbates like polysorbate 80

What foods may have emulsifiers?

Many processed foods have emulsifiers.  But one needs to look at the ingredient list to see if a food item contains emulsifiers.  Some processed foods that may have emulsifiers in them include: 

  •          Mayonnaise
  •          Margarine
  •          Salad dressing
  •          Packaged bread, baked goods
  •          Packaged crackers
  •          Deli meats
  •          Sliced cheese
  •          Alternative milk like soy milk
  •         Some candies
  •      Frosting
  •      Chocolate
  •      Nut butter
  •      Some yogurts
  •      Some Ice cream  (See list at EWG) 

 What are the health risks associated with emulsifiers? 

Researchers have found that emulsifiers are linked to an increased risk of heart disease, type 2 diabetes, some cancers and even an increase in inflammatory bowel diseases and metabolic syndrome.  This may partially explain why diets high in highly processed foods are linked to health problems. 

  • Gut Health: Emulsifiers may disrupt your gut microbiome, reducing the good bacteria and increasing bacteria associated with inflammation. 
  • Inflammation:  Our intestines are especially affected by 2 emulsifiers, carboxymethyl cellulose and polysorbate 80.  These emulsifiers change the microflora or bacteria in your gut leading to inflammation. 
  • Cancer Risk:  High consumption of some emulsifiers can increase the risk of breast and prostrate cancer.  
  • Heart Health: Emulsifiers have been linked to a higher risk of heart disease, especially from ultra-processed foods.     

How can you cut back on emulsifiers in food? 

Emulsifiers are not as easy to avoid as added sugar or saturated fat in foods.  France looked at 126,000 packaged food items and found emulsifiers in 54% of the foods.  Eating more whole foods like fruits, vegetables, whole grains and foods made with natural ingredients like 100% juice, 100% whole grain bread can help mitigate the risks of emulsifiers.   

In conclusion, while emulsifiers may play an important role in improving the texture and shelf life of processed foods, their potential health risks cannot be overlooked.  From gut health disruptions to increased risks of inflammation, cancer, and heart disease, the evidence underscores the importance of being mindful about our food choices.  Limiting the consumption of ultra-processed foods and prioritizing whole, natural ingredients can significantly reduce your exposure to emulsifiers.  By taking small, intentional steps toward a healthier diet, you not only safeguard your health but also empower your immune system and overall well-being.  Remember, knowledge about what goes into your food is a powerful tool for making better choices! 


Sources:  Research Delivers A Gut Punch About Emulsifiers Used In Food, WebMD, emulsifiers , processed foods , EWG , an increased risk , intestines , consumption , heart disease, packaged food items    Image Sources:  Emulsifiers in Food  , What is Polysorbate 80  , Salad Dressing 

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