Reading labels is a mine field, we know. There are so many ingredients in packaged food these days, and many of them are food preservatives. How do we decode all those unpronounceable ingredients to determine what’s safe? Never fear, our friend Annie Salsberg, Kabrita‘s Nutritional Science and Education Manager and mom of two shares her expertise on this important subject.
Food preservatives are a type of food additive – substances added to food in order to maintain or improve quality, make it more appealing, and extend shelf life. Other food additives include colors, texturizers, nutrients, and flavors.
Hundreds of years ago, food preservation was a necessary practice. Salting fish and curing meats allowed foods to be safely consumed all year long. Today, preservatives continue to protect our food from damage. They guard against harmful microorganisms (such as certain bacteria and fungi), oxidation (which can make fats and oils in food rancid), and hasty ripening and degradation of fruits and vegetables.
While natural preservatives such as salt, sugar, vinegar and citrus juice are still used today, you’re more likely to find artificial preservatives in most processed and pre-packaged foods. This includes most crackers, cereals, mass-produced breads, deli meats, cured meats, ready-to-eat-meals, wines, dried fruits, certain sauces and soups. Here are four of the most common and how they can impact children’s health.
Sulfites
These are used to maintain food color and prolong shelf life, prevent the growth of certain bacteria, and to maintain the potency of some medications – including some prescribed for asthma. Examples of sulfiting agents that may be listed on a label include sulfur dioxide, sodium sulfate, sodium and potassium bisulfites, and metabisulfites.
While serious adverse reactions to sulfites are quite rare, sulfite-sensitive people may experience similar reactions to those with food allergies. People with asthma seem to be at greatest risk for sulfite sensitivity. Sulfites can cause mild to life-threatening symptoms in approximately 5% of people with asthma that may include chest tightness, hives, stomach cramps, diarrhea, and rarely, anaphylactic shock.
With clear labeling and more choices in-store, parents can now more easily find sulfite-free favorites, such as fruit juices, dried fruits and jams.
Nitrites
Sodium nitrate and potassium nitrite are preservatives commonly added to kid-menu favorites like hotdogs and lunchmeats in order to preserve color and to prevent fats from going rancid. They also inhibit Clostridium botulinum, the bacterium that secretes the botulism toxin.
A connection has been made between nitrites and nitrates, and serious diseases such as leukemia, non-Hodgkin lymphoma, and ovarian, colon, rectal, bladder, stomach, esophageal, pancreatic, and thyroid cancer. While occasional consumption of these products is not something to worry about, most grocery stores do now sell cured meats free from nitrates, so you can control exposure at home.
Benzoic acid
This acid and its calcium, sodium or potassium salts are often used in high sugar, acidic foods like some fruit juices and soft drinks.
Sorbic acid and its salt, calcium sorbate are generally regarded as safe. However, one study linked the consumption of the preservative sodium benzoate in children ages 3, 8 and 9 to increase hyperactivity.
Limiting or avoiding soda is a strong measure to avoid sodium benzoate and a good way to reduce sugar intake.
Antioxidants
Antioxidant preservatives such as ascorbyl palmitate, butylated hydroxyanisole (BHA), and butylated hydroxytoluene (BHT) are also used to slow down how quickly a product might spoil. They are commonly found in packaged foods such as cereals, crackers, chips, and cookies.
Ascorbyl palmitate is metabolized by the body into vitamin C and palm oil, and thus is considered to be safe. A report concluded that Butylated hydroxytoluene (BHT) is not carcinogenic, however animals in the study exposed to the additive were seen to have increased lesions on their skin. Butylated hydroxyanisole (BHA) is reasonably anticipated to be a human carcinogen based on studies.
To limit BHT and BHA exposure, you’ll want to choose fresh foods and consider packaged foods where Vitamin E is used as a preservative instead.
What are some healthy alternatives?
When it comes to food additives overall, your safest bet, according to the American Academy of Pediatrics, is to reduce the amount of processed foods we eat and serve our children. There are thousands of food additives and you can discover more about them and what foods they are added to on the FDA website.
While there’s no need to sweat the occasional hot dog day or sweet treat, by choosing fresh foods and cooking at home as much as possible, you’ll be able to decrease the amount of preservatives in your child’s diet overall.
So, what’s the good news?
The good news is there are lots of brands consciously avoiding the use of artificial preservatives, so read the label to find foods free from artificial preservatives and shop for fresh vegetables and fruit, dried legumes, plain meats like chicken, beef, turkey pork, and fish, and eggs.
Dr. Annie Salsberg is a Toronto-based, board-certified naturopathic physician and Nutritional Sciences and Education Manager for Kabrita USA. After completing her undergraduate degree focused on social studies of medicine, Dr. Annie traveled through Central America and volunteered with children and expectant mothers in a Guatemalan orphanage. There, she saw first hand the profound effect of nutrition on child and maternal health. Upon her return to Toronto, she held research positions in women’s health and child psychology at Toronto General Hospital and The Hospital for Sick Children.
Since graduating from the Canadian College of Naturopathic Medicine in 2005, Annie has deepened her knowledge of Mind Body Medicine through training at Harvard University. Her strong interest in perinatal health is complemented by Doula certification. Dr. Annie’s passion for nutrition and natural health, along with her experience as a mother of two and educator of many, inspire her work and KABRITA’s mission to help parents and healthcare professionals nourish their intuition with expert nutrition education.