Feature Photo Credit: Marcia Salido
Food is one of life’s undeniable essentials. Beyond keeping us alive, it’s a source of joy, culture, comfort, and connection. Whether sharing a meal with loved ones or savouring a quiet dinner on our own, food is as much about flavour as it is about fuel. It’s at the heart of so many memories, moments, and routines. But as much as we might like to think of our food as a pure and simple pleasure, there’s a side to it that isn’t so transparent.
The Hidden Ingredients and Deceptions in Everyday Foods
For years now, I’ve shared my thoughts and research on living a healthy, mindful life. A healthy diet, you’d think, would be one of the simpler parts of that mission. But I’ve found that what should be straightforward has been complicated by a hidden layer of additives, preservatives, and even outright substitutions in our food. From our “fresh” produce to what we pick up from our favourite restaurants, there’s often more on our plates than meets the eye.
Take, for instance, the world of fish. It’s a seemingly simple ingredient—lean, nutritious, and part of a heart-healthy diet. And yet, as I uncovered in my article, I Think There’s Something Fishy Going On, what’s sold to us as a familiar “white fish” could very well be something altogether different. Who would suspect that some fish and chip shops might be serving shark meat in place of cod or haddock? The substitutions and alterations are troubling enough, but it made me wonder: what else are we eating that isn’t what it claims to be?
Throughout this piece, I want to explore the unseen ingredients in our diets—the chemicals, substitutions, and unexpected surprises lurking in our food. It’s a conversation I feel is long overdue.
THE CONVENIENCE TRAP
Unlike our ancestors, who visited local markets daily for fresh produce and ingredients, we crave convenience above all. We expect food that can last in the fridge for weeks, if not months, without wilting, losing its colour, or becoming tasteless. To meet these expectations, we’ve turned to an arsenal of preservatives, flavours, and artificial colours that transform the raw and perishable into shelf-stable and visually appealing.
These additives serve more than just aesthetic purposes. They ensure our sauces stay smooth, our bread rises without clumping, and our favourite snacks keep their “just opened” crunch for weeks. Certain additives even come fortified with vitamins or antioxidants, lending a halo of health to products that might otherwise lack nutritional value. But while additives aren’t automatically a bad thing, they often signal that a food is highly processed, mass-produced, and stripped of its natural simplicity.
The Hidden Ingredients and Deceptions in Everyday Foods
Processed foods are everywhere, but choosing to eat them is more than a matter of convenience—it’s about trust in a complex food industry that most of us only see the surface of. As more additives enter our diets, the ingredients list on food packaging has grown longer and harder to decipher. Even those who try to make informed choices are often left in the dark. After all, there’s no shortage of lobbyists and industry groups spending millions to shape dietary guidelines, often prioritising their own profits over public health.
How Lobbyists Shape Our Food Choices
In 2020 alone, food industry groups spent close to $27 million lobbying Congress, not to protect the consumer but to protect their bottom line. When the Dietary Guidelines Advisory Committee recommended reducing meat consumption in 2015, meat industry lobbyists intervened, and the recommendations vanished from the final policy. The powerful influence of lobbyists on what we eat is clear—and it’s a chilling reality that the interests shaping our food supply may not align with our own health.
US vs UK Food: What's inside
Take a look at the ingredient labels on US food products, then compare them to their UK counterparts. American products often list ingredients that would be outright banned in Europe or other regions. The discrepancies are startling, with brands like Cadbury, Kellogg’s, and Quaker leading the way in pushing cheaper, additive-laden formulas into the US market.
It’s a reality hidden in plain sight: the food on our shelves is carefully engineered, not just for taste and colour but also for profit margins. And while the lower cost might benefit manufacturers, it leaves consumers with a diet full of additives that other countries won’t allow. We’ve built a system of convenience that caters to our love of colourful, long-lasting food—but at what cost to our health?
Check out this video from Insider Food to learn more about this difference.
THE DIFFERENCE BETWEEN ADDITIVES AND PRESERVATIVES
When it comes to processed foods, we often see “additives” and “preservatives” on ingredient labels, yet many people don’t fully understand the difference between them. Both play distinct roles in the food industry, often for reasons that seem convenient and necessary at first glance, but they come with hidden risks that make these ingredients worth a closer look. The core difference between additives and preservatives is their purpose. Additives are primarily about appearance, taste, and texture, whereas preservatives are all about extending the product’s shelf life. Both, however, serve the same underlying purpose: to make processed foods more appealing and easier to store, transport, and market.
what you need to know about additives
Additives are ingredients added to food primarily to improve its taste, appearance, or texture. They’re what keep your chips extra crunchy, make your fizzy drinks taste the same every time, or keep your ice cream creamy without separating. Flavour enhancers like monosodium glutamate (MSG) add that savoury umami kick to snacks, while artificial colours like Yellow 5 and Red 40 make sweets and fizzy drinks look vibrant. Texture enhancers like xanthan gum and carrageenan ensure your favourite sauces stay smooth rather than separating.
These additives may make food more appealing, but they also bring risks. Artificial colourants, for example, are often linked to hyperactivity in children and may even increase the risk of allergic reactions. Flavour enhancers like MSG, while generally recognised as safe in small quantities, have a controversial reputation, with some people reporting sensitivity, including symptoms like headaches and nausea. The primary issue with additives is that, although they are technically safe in isolated amounts, our cumulative exposure to them is high because they’re so common in processed foods. This adds up, making it difficult to assess the long-term impact of regular consumption.
what you need to know about preservatives
Unlike additives, preservatives are added to foods to extend their shelf life. Without preservatives, foods would spoil much faster, which is problematic for companies that need to ship products across long distances or stock them in stores for months. Some common preservatives include sodium benzoate, nitrates, and BHA (butylated hydroxyanisole), which prevent bacteria, mould, and yeast from growing, thereby increasing a product’s shelf life.
While preservatives help keep food from going bad, their impact on health is more concerning. Take sodium benzoate, for instance, commonly used in acidic foods like soft drinks and salad dressings. While it effectively wards off bacteria, it can form benzene, a known carcinogen, when combined with vitamin C – so we should avoid having an orange with our Diet Coke. Another widely used preservative, butylated hydroxyanisole (BHA), helps prevent oils from going rancid in products like chips and cereal. However, studies suggest that BHA may be a potential endocrine disruptor and could increase the risk of certain cancers.
One of the biggest issues with preservatives is that they are often used in foods high in added sugars, unhealthy fats, and refined carbohydrates. While preservatives alone don’t make a food unhealthy, they are often a marker for foods that are heavily processed and have limited nutritional value.
Beyond Convenience: Choosing Health Over Additives in Our Diet
In the end, it’s clear that while additives and preservatives make food production easier, they often come at the expense of our health. By understanding the difference between these ingredients and recognising their roles on food labels, we can make better decisions and move one step closer to a diet that prioritises health over convenience.
ADDITIVES AND PRESERVATIVES TO AVOID
While not every additive or preservative is a health risk, certain ingredients should be on everyone’s radar. These are the ingredients linked to health concerns like heart disease, cancer, diabetes, and neurological issues. So, if you’re looking to take control of your health, it’s time to become label-savvy.
Trans Fats
Trans fats have become almost synonymous with poor nutrition in recent years—and for good reason. These fats are made when hydrogen is added to oil, giving it a longer shelf life and a desirable texture. Unfortunately, they’re also strongly associated with increased risks of heart disease, type 2 diabetes, and stroke. While trans fats are being phased out of many foods, they’re still present in some packaged goods and fried foods. When reading labels, keep an eye out for “hydrogenated” oils, which indicate the presence of trans fats, and do your best to steer clear.
Sodium Nitrite
Sodium nitrite is a preservative commonly found in processed meats like canned tuna, deli meats, bacon, and sausages. While it helps keep these foods fresh, it comes with a high price: sodium nitrite consumption has been linked to increased risks of pancreatic cancer and other health concerns. Processed meats containing sodium nitrite should be an occasional treat rather than a regular part of your diet.
Monosodium Glutamate (MSG)
MSG is a flavour enhancer found in savoury foods, from fast food to Chinese takeout. While there’s ongoing debate about MSG’s health effects, many people report sensitivity to it, experiencing symptoms like headaches, flushing, and palpitations. Though MSG is generally recognised as safe, it’s wise to limit your intake by avoiding overly processed or takeout foods if you’re concerned about possible side effects.
Artificial Food Colouring
Bright colours might make food look more appealing, but artificial food dyes can pose serious health risks. Many processed foods, snacks, and drinks contain synthetic dyes such as Yellow #5, Blue #1, and Red Dye #3, which have been linked to hyperactivity in children and potential allergic reactions. To limit your exposure, try choosing naturally coloured foods and checking labels for artificial colourants.
High Fructose Corn Syrup (HFCS)
High fructose corn syrup is a widely used sweetener because it’s cheap and adds sweetness to many products. However, it’s been associated with obesity, type 2 diabetes, and metabolic disorders. HFCS isn’t limited to sodas and candies; you’ll find it in unlikely places like bread, cereal, and frozen foods. Avoiding HFCS may take some effort, but cutting back on added sugars is one of the best things you can do for your health.
Aspartame
Aspartame is an artificial sweetener found in “diet” or “sugar-free” products, from sodas to chewing gum. Though it’s 200 times sweeter than cane sugar, aspartame is controversial due to research linking it to spikes in blood glucose, anxiety, and other potential neurological effects. Limiting artificially sweetened products can be a great step toward reducing your exposure to aspartame and avoiding its potential side effects.
BHA and BHT
BHA (butylated hydroxyanisole) and BHT (butylated hydroxytoluene) are preservatives used in foods like cereals, chips, and vegetable oils to prevent rancidity. However, studies indicate these preservatives may have adverse effects on the brain and are classified as potential carcinogens. While they extend shelf life, BHA and BHT may also impact the neurological system and behaviour.
Palm Oil
Palm oil is a common ingredient in everything from snacks and baked goods to spreads and frozen meals, although not an additive or preservative, it is another one to avoid. Manufacturers love it for its versatility and low cost, but palm oil has environmental and health concerns. Harvesting palm oil has led to massive deforestation, displacing wildlife and contributing to significant biodiversity loss.
From a health perspective, palm oil is high in saturated fats, which can raise LDL (bad) cholesterol and potentially increase the risk of heart disease. Additionally, during the refining process, palm oil can produce a contaminant called glycidol, which is a probable carcinogen. Reading labels for palm oil and choosing alternatives can make a difference, starting from your block of butter. In fact, palm oil can be found in most UK butter brands such as Koko, Müller, St Helen’s, President, Clover and Country Life.
food labelling
Consumers today are driving the food industry toward “clean labelling”—a trend aimed at producing foods with simple ingredient lists and fewer additives, creating products that feel closer to homemade. But terms like “no artificial additives” don’t necessarily mean a food is free from added sugars, fats, or salts, as these are all naturally occurring. Similarly, just because a product avoids artificial additives doesn’t mean it’s a healthy food. Conversely, a food containing some additives isn’t automatically a bad choice, either—context and balance matter.
and finally.......
In a fast-paced world, where convenience is a priority, we’re unlikely to eliminate all additives from our diet. Most of us rely on food that can last longer than a few days and that fits into our busy lives. It’s true that processed foods often contain additives, but there are other health issues of concern, which lie in those foods being high in calories, fats, and sodium while being low in essential nutrients. So, while striving for cleaner labels and healthier options, it’s essential to approach each choice with balance and mindfulness. Understanding labels and making informed decisions can guide us toward better nutrition without the unrealistic goal of an entirely additive-free diet.