| Photo by LONDON SLUSH |
Who doesn't find some of the components on a food label confusing? You might wonder if cellulose gum, maltodextrin, soy lecithin, or carrageenan are good for you if you don't know what they are. Food additives are things that are not normally found in foods, but are added to improve flavor, texture, or color. They also make things last longer by preventing bacteria from growing and spoiling.
The complicated truth about food additives
What does “generally recognized as safe” really mean?
Under the Federal Food, Drug, and Cosmetic Act, the U.S. Food and Drug Administration (FDA) is supposed to rigorously review and approve any ingredients intentionally added to foods. That is, unless the ingredient is included in the GRAS exemption.
Here's the problem, and it's a big one: The FDA doesn't evaluate GRAS ingredients before they hit the commercial market. The decision to classify an ingredient as GRAS and ensure its safety is left entirely in the hands of food manufacturers. They don't even have to report their use to the FDA.
Advocacy groups are now pushing for major changes, including requiring that all GRAS notifications be mandatory and public and preventing these classifications from being based on unpublished studies or by experts with financial ties to the industry, a clear conflict of interest.
A Closer Look at Common Thickeners and Emulsifiers
Many of the most commonly discussed additives are polysaccharides (long chain carbohydrates) that are used to improve texture and shelf life.
What is carrageenan (from red algae)?
Polysaccharide derived from red algae, used as a thickener, stabilizer and gelling agent.
The controversy: The concern arises almost entirely from a separate acid-processed form called degraded carrageenan (or polygeenan), which is not approved for food use and is classified by the IARC as “possibly carcinogenic to humans” (Group 2B) based on animal studies showing it can cause chronic intestinal inflammation, ulcers and tumors.
The scientific gap: The key question of whether the food-grade version can be converted to the harmful degraded form in the acidic human stomach has not been supported by research. The human trials are too small and short to draw firm conclusions, making it difficult to determine whether carrageenan itself is a problem or whether it is just a marker of a generally unhealthy diet rich in ultra-processed foods.
Cellulose gum (carboxymethylcellulose)
What it is: Derived from wood pulp and used as an emulsifier and thickener.
Health Notes: It is structurally related to the natural fiber found in all plants. It is known to act as a mild laxative and can help regulate blood sugar. However, animal research suggests that it may increase intestinal inflammation and alter the gut microbiome, leading to speculation about its effect on conditions such as inflammatory bowel disease (IBD). As with carrageenan, human data is scarce and isolating its effect is virtually impossible.
Guar gum and xanthan gum
What they are: Both are thickeners, binders and emulsifiers. Guar gum is a soluble fiber from the guar bean; Xanthan gum is made through the bacterial fermentation of sugar.
Health Notes: As soluble fibers, both may offer some benefits, such as slowing digestion, which can moderate blood sugar spikes. Guar gum, in particular, has been shown in some trials to reduce total and “bad” LDL cholesterol and may help with constipation.
The warning: Both can cause digestive upset (gas, bloating) in people sensitive to high amounts of dietary fiber. Additionally, like other thickeners, some animal studies on guar gum have pointed to a potential for increased colitis risk, meaning we still need more robust human trials to fully understand its long-term impact on gut health.
Additives with Direct Metabolic Impact
maltodextrin
What it is: A highly processed powder derived from starches (corn, rice and potato) used to improve flavor, texture and shelf life.
Health Notes: Since it is quickly broken down into glucose, it can cause a rapid rise in blood sugar. This is a major concern for people managing prediabetes or diabetes. Additionally, like gums, animal studies indicate that it can negatively affect the gut microbiome and potentially increase intestinal inflammation.
What is soy lecithin?
An emulsifier extracted from soybean oil, used to improve mouthfeel and texture.
Health Notes: The good news for people allergic to soy is that the allergenic protein is usually removed during processing, making soy lecithin safe for almost everyone. Research is limited, but some small studies hint at a beneficial effect on cholesterol levels, although more evidence is needed to confirm this.
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