People search “food additives to avoid” for a reason: the average supermarket aisle is full of things that weren’t in anyone’s kitchen 40 years ago. Not every additive is a villain. Some keep food safe. Others exist mostly so a product can sit on a shelf for months and still look brand-new under harsh strip lighting.
Below is a practical shortlist — stuff I’d double-check on a label when I’m buying for kids, diabetes tracking, or just trying to eat fewer ultra-processed snacks.
Additives that commonly show up in “should I buy this?” debates
1. Partially hydrogenated oils / industrial trans fat
Many countries restrict these, but old stock or certain regions still surprise people. Linked to worse cholesterol profiles. If you see “partially hydrogenated” anywhere, I put the pack back.
2. Nitrites and nitrates in processed meat
Bacon, some sausages, cured meats. They’re there for colour and safety against botulism, but high intake of processed meat is already something health orgs flag. Not an emergency if you eat them occasionally — not a daily staple for me.
3. Certain artificial colours
Bright yellows and reds in sweets and drinks. Some markets require warning labels around hyperactivity in children. If a snack for a 5-year-old glows under the light, I default to “no”.
4. High-fructose corn syrup / heavy syrup loads
Not a classic “E-number”, but it floods product labels as sweeteners. Fine in tiny amounts; a problem when it’s the business model of half the fridge aisle.
5. Sodium benzoate + ascorbic acid combos in drinks
Preservative. Under some conditions can form benzene (amounts are regulated, but soft drinks with both still make me prefer water or plain juice).
6. BHA / BHT
Synthetic antioxidants in chips and packaged snacks. Legal; not my first choice when a fat like olive oil or simply fewer fried snacks is an option.
7. Flavour enhancers like MSG (E621) if you’re sensitive
Many people tolerate it fine. A minority report headaches. If that’s you, soups, crisps and seasonings are the usual suspects.
8. Carrageenan in some plant milks / desserts
Thickener. Some folks with gut issues say it bothers them; the evidence is mixed. Worth testing by swapping brands for a fortnight if your stomach’s acting up.
What I don’t panic about
Baking soda (E500), pectin (E440), lecithin (E322), citric acid (E330), plain vitamin C (E300). Scary-looking codes; normal ingredients.
How to use this without becoming that person who lectures at dinner
I keep a soft rule: most of my weekly food is short-list whole ingredients. Packaged stuff gets a quick additive scan. If the list is mostly real food + a few preservatives, fine. If it’s five lines of chemical helpers so sugar-water can taste like fruit, I move on.
Searching every E-code on your phone in the aisle is miserable. Vital Scan does that pass for you — flags additives people often want to limit, plus sugars and allergens tied to your profile. Pair it with our E-numbers guide if you like learning the codes yourself.