Introduction: Why This Matters
Every day, you’re exposed to dozens of food additives designed to preserve, color, sweeten, and thicken processed foods. Some are safe. Others have been linked to serious health problems—cancer, heart disease, liver damage, behavioral issues in children, and more.
The shocking part? Many additives banned in Europe are still legal in the US and available in your local grocery store.
This checklist teaches you which ingredients to avoid, why they’re problematic, and where they hide.
Part 1: The “Never Buy If You See These” List
Category 1: ADDITIVES BANNED IN EUROPE BUT STILL LEGAL IN THE US
These are the most concerning. Europe banned them because safety couldn’t be proven. The US is waiting for definitive proof of harm—which could take decades.
🚫 POTASSIUM BROMATE (E924)
What it is: Flour improver; strengthens dough; improves bread texture
Health risk:
Suspected carcinogen (linked to kidney and thyroid tumors in animal studies since the 1980s)
Recent research: Nervous system damage
FDA says “safe” levels are used but acknowledges risk
Where it hides:
Packaged breads (soft heroes, sandwich bread)
Frozen pizzas
Baked goods
Dumplings
Estimated 190+ products in US contain it
Status (2025):
Banned: EU, UK, Canada, China, India, Argentina, Brazil
Still legal in US
California banned it in 2023
FDA working with bakers on phase-out (voluntary)
What to do: Check ingredient list; buy bread from bakeries or brands that don’t use it
🚫 TITANIUM DIOXIDE (E171)
What it is: Whitening agent; makes foods brighter white/opaque
Health risk:
Banned EU 2022 (after reviewing thousands of studies)
Concern: Potential to damage DNA or cause chromosomal damage (genotoxicity)
Animal studies suggest genetic material damage possible
FDA still considers it safe (hasn’t reached same conclusion as EU)
Where it hides:
Baked goods and bread
Candy and confectionery
Some nutritional supplements
Increasingly labeled as “color added”
Status (2025):
Banned in EU
FDA currently reviewing petition to ban in US
Still in many US products
What to do: Avoid products with “titanium dioxide” in ingredients
🚫 PROPYLPARABEN (E217)
What it is: Preservative; extends shelf life by preventing mold/bacteria growth
Health risk:
Hormone disruption (endocrine disruptor)
Linked to cancer risk
Reproductive toxicity concerns
EU banned since 2006 (concluded safety couldn’t be proven)
Where it hides:
Corn tortillas (especially packaged)
Baked desserts and cakes
Cake icing and decorations
Found in 50+ US products
Status (2025):
Banned EU
Still legal in US
California will ban in 2027
What to do: Check ingredient list on packaged bread products and baked goods
🚫 AZODICARBONAMIDE (E927a)
What it is: Whitening agent and dough conditioner
Health risk: Linked to cancer
Where it hides: Breads and baked goods (used like potassium bromate)
Status: Banned in Europe, India, and China; still legal in US
🚫 RED DYE NO. 3 (Erythrosine)
What it is: Synthetic red food colorant
Health risk:
Caused cancer and thyroid tumors in animal studies
Linked to hyperactivity and behavioral problems in children
Already banned in cosmetics (1990) but still allowed in food
FDA announced intention to ban in 1990s but never acted
Where it hides:
Candy and sweets
Baked goods and frosting
Artificially colored beverages
Maraschino cherries
Status: Still legal in US (FDA reviewing but no action yet)
What to do: Avoid products with “FD&C Red No. 3” or “Red 3”
🚫 BROMINATED VEGETABLE OIL (BVO) (E443)
What it is: Flavor stabilizer
Health risk: Bromine accumulation; neurological effects
Status: Banned in EU; still in some US products
Category 2: HARMFUL EMULSIFIERS (Linked to Heart Disease)
2023 BMJ study (9.9 million participants): Higher intake of these emulsifiers linked to increased cardiovascular disease risk.
🚫 CARBOXYMETHYLCELLULOSE (CMC) & CELLULOSES (E460-E468)
What they are: Thickening agents; improve texture
Health risk:
5-7% increased cardiovascular disease risk (from major study)
Disrupts gut microbiota (beneficial bacteria)
Causes intestinal inflammation
E460 specifically linked to coronary heart disease
Where they hide:
Ice cream
Salad dressings
Yogurt and dairy products
Baked goods
Processed foods requiring thick texture
What to do: Check ingredients; choose products with “gum arabic” or “xanthan gum” instead (less evidence of harm)
🚫 LACTIC ESTER OF MONOGLYCERIDES & DIGLYCERIDES (E472b, E472c)
What they are: Emulsifiers; improve mixing of oil and water
Health risk:
E472b: 6% increased CVD risk; 11% increased cerebrovascular disease risk
E472c: Linked to coronary heart disease
Alter gut microbiota; cause inflammation
Where they hide: Baked goods, processed foods, dairy products
🚫 TRISODIUM PHOSPHATE (E339)
What it is: Emulsifier and buffer
Health risk: 6% increased coronary heart disease risk
Where it hides: Many ultra-processed foods
Category 3: HIGH FRUCTOSE CORN SYRUP (HFCS)
🚫 HIGH FRUCTOSE CORN SYRUP
What it is: Sweetener made from corn starch (50% fructose, 50% glucose)
Health risks (2025 research):
Problem Evidence
Liver damage Hepatic fat accumulation in just 15 days; accelerated fatty liver disease
Insulin resistance Dose-dependent impairment; 10-25% daily calories from HFCS causes measurable damage
Inflammation Increases CRP more than regular sugar; stresses GI tract
Obesity Doesn’t trigger satiety signals; easier to overconsume
Metabolic syndrome Increases blood sugar, triglycerides, blood pressure
Kidney disease Linked to kidney damage
Future projections 55% non-alcoholic fatty liver disease prevalence by 2040
Why it’s worse than sugar:
Fructose metabolized by liver (not insulin-regulated like glucose)
Fructose goes directly to liver → fat storage
Doesn’t trigger satiety hormones
More likely to be converted to triglycerides
Where it hides (the dangerous part):
Obviously: Soft drinks, candy, snacks
Deceptively: Yogurt, granola bars, juice, bread, ketchup, BBQ sauce, salad dressings, marinades, pasta sauce, Asian sauces, canned soups, plant-based milks, bottled iced tea, flavored coffee drinks
What to do:
Read ingredient list; avoid if listed in first 3 ingredients
Choose products sweetened with cane sugar, stevia, or monk fruit instead
Limit processed foods overall
Category 4: SODIUM NITRATES & NITRITES
🚫 SODIUM NITRATE / SODIUM NITRITE
What they are: Preservatives and color additives in processed meats
Health risk:
Linked to higher cancer risk (multiple cancer types)
Converted to carcinogenic N-nitrosamines in stomach
Greatest risk with processed meats (bacon, sausage, ham, hot dogs, deli meats)
Also in some cured fish
Where they hide: All processed/cured meats; some preserved fish products
What to do:
Buy fresh meat instead of processed meats
If buying deli meat, choose “uncured” or “nitrate-free” brands
Read labels carefully
Category 5: ARTIFICIAL SWEETENERS
🚫 ASPARTAME, SUCRALOSE, SACCHARIN
Health risks:
Potential impacts on gut microbiota (especially sucralose)
Insulin sensitivity impairment
Headaches
Aspartame: Limited evidence linking to cancer but controversy remains
Alter glucose metabolism
Where they hide:
Diet sodas and drinks
Flavored water and sports drinks
Sugar-free desserts, candy, gum
Yogurt and dairy products
Baked goods
Chewable vitamins and supplements
Pudding, gelatin mixes
What to do:
Limit artificial sweeteners
Choose naturally sweetened products (stevia, monk fruit) if needed
Best option: Reduce need for sweet tastes
Category 6: MONOSODIUM GLUTAMATE (MSG)
🚫 MONOSODIUM GLUTAMATE (MSG) / UMAMI FLAVOR ENHANCER
What it is: Flavor enhancer; makes food taste more “savory”
Health risks:
Animal studies: Obesity, metabolic dysfunction, cardiotoxicity, hepatotoxicity, neurotoxicity, kidney damage
Increased pain sensitivity (even at low doses)
Hyperinsulinemia and high cholesterol
Altered immune function
Note: Most animal studies used very high doses; human evidence at normal levels is limited
Recent (2023) conclusion: Low doses generally considered safe; but high doses and repeated exposure may be pathologically important
Where it hides:
Chips and snacks (obvious)
Instant noodles
Processed meats
Soups and broths
Sauces
Often labeled as “natural flavoring” or “flavor enhancer”—check ingredient list
What to do: Look for “MSG” on ingredient list; choose brands that don’t use it
Category 7: ARTIFICIAL COLORS
🚫 RED 40, YELLOW 5, YELLOW 6, RED 3 (and others)
Health risks:
Hyperactivity in children (especially in combination with preservatives)
Neurobehavioral effects
Some linked to cancer (animal studies)
Children more vulnerable due to smaller body size and developing brains
Where they hide:
Candy
Artificially colored beverages
Baked goods and frosting
Breakfast cereals
Sports drinks
Many “children’s” foods
What to do:
Avoid products with artificial colors
Read labels carefully (FD&C colors listed)
Note: Many major US brands already make color-free versions for EU markets but continue using dyes in US
Category 8: OTHER HARMFUL PRESERVATIVES & ADDITIVES
🚫 SODIUM BENZOATE
Where: Fruit juice, carbonated drinks, acidic processed foods, condiments
Health risk:
Converts to benzene (carcinogen) when combined with vitamin C
Increases hyperactivity in children (especially with artificial colors)
🚫 SULFITES
Where: Wine, beer, cider, baked goods, jams, canned vegetables, dried fruit, chips
Health risk:
Aggravate asthma
Cause headaches, breathing problems, rashes in sensitive people
Allergic reactions possible
🚫 BHA (BUTYLATED HYDROXYANISOLE)
Where: Cereal, cured meats, baked goods (preservative)
Health risk: May cause cancer (animal studies suggest)
🚫 PROPIONATES (Calcium Propionate, Sodium Propionate)
Where: Baked goods and bread (preservative)
Health risk: May increase hormone levels associated with diabetes and obesity
🚫 CARRAGEENAN
Where: Thickening agent in many foods (ice cream, plant-based milks, yogurt, etc.)
Health risk: May cause inflammation and gut issues (especially in people with IBS)
🚫 TRANS FATS / HYDROGENATED OILS / PARTIALLY HYDROGENATED OILS
Status:
FDA banned in 2018
EU banned
But trace amounts can still be found
Where: Baked goods, crackers, microwave popcorn, margarine, fried foods
Health risk:
Increase heart disease risk
Increase cholesterol
Increase diabetes risk
What to do: Avoid products listing “hydrogenated” or “partially hydrogenated” oils
Part 2: The “Beware – Check Ingredients” List
These aren’t necessarily harmful but are signs of ultra-processing and deserve scrutiny.
⚠️ SUGAR BY 56+ DIFFERENT NAMES
Red flag: If sugar appears in first 3 ingredients (in any form), product is high in sugar.
Common hidden names:
High-fructose corn syrup
Fruit juice concentrate
Agave nectar
Brown rice syrup
Honey
Molasses
Sorghum syrup
Cane juice crystals
Golden syrup
Invert sugar
Dextrose, fructose, glucose, maltose (technical terms)
Coconut sugar
Date sugar
What to do: Check ingredient list AND nutrition label; aim for <5g added sugar per serving
⚠️ LONG INGREDIENT LIST (20+ items)
What it means: Heavily processed food with many additives
Implication: More additives = more processed = typically less healthy
Better option: Choose products with 5-10 recognizable ingredients
⚠️ INGREDIENTS YOU CAN’T PRONOUNCE OR RECOGNIZE
What it means: Synthetic chemicals or industrial processing
Better option: If you can’t pronounce it and don’t recognize it, consider if you really want to eat it
⚠️ MULTIPLE E-NUMBERS (EU) OR FD&C NUMBERS (US)
What it means: Multiple additives (colors, preservatives, emulsifiers, etc.)
Implication: Cumulative effects unknown; may indicate ultra-processed food
Part 3: Red Flags by Product Category
BREAKFAST FOODS
🚩 Flavored yogurts: Can contain 15-20g sugar per serving; added colors and stabilizers
Better choice: Plain yogurt + fresh fruit
🚩 Granola and cereal bars: Often sweetened with HFCS, honey, syrups; may contain artificial colors
Better choice: Make your own or choose bars with real fruit and minimal ingredients
🚩 Instant oatmeal (flavored): Added sugars and artificial flavors
Better choice: Plain oats + honey and fresh fruit
🚩 Breakfast cereals: HFCS, artificial colors, added sugars; may contain BHA or other preservatives
Better choice: Whole grain cereals with minimal added sugar
🚩 Protein shakes and smoothies: May have as much sugar as soda
Better choice: Make your own with protein powder, milk, fruit
SAUCES & CONDIMENTS
🚩 Ketchup and BBQ sauce: High in HFCS
Better choice: Check label; choose brands with cane sugar or no added sugar
🚩 Salad dressings: Hidden HFCS, MSG, emulsifiers
Better choice: Make vinaigrette at home (olive oil + vinegar + salt)
🚩 Marinades and pasta sauce: Even “savory” ones contain added sugar
Better choice: Check labels or make from scratch
🚩 Asian sauces (teriyaki, soy, hoisin): Packed with syrups and sugar
Better choice: Use sparingly or make at home
PACKAGED SNACKS
🚩 Crackers and flavored popcorn: May contain artificial colors, HFCS, trans fats
Better choice: Plain whole grain crackers; make popcorn at home
🚩 Dried fruit and fruit snacks: Sugar-coated or made with fruit juice concentrates (which are essentially sugar)
Better choice: Fresh fruit or unsweetened dried fruit
🚩 Flavored nuts: Honey-roasted or BBQ varieties contain hidden sugars
Better choice: Plain roasted nuts with minimal salt
🚩 Trail mix: Often includes sugar-sweetened dried fruits and chocolate
Better choice: Make your own with nuts, seeds, and unsweetened dried fruit
BEVERAGES
🚩 Flavored water and sports drinks: Often contain HFCS or artificial sweeteners; sometimes both
Better choice: Water with fresh lemon/lime; plain coconut water
🚩 Plant-based milks (almond, oat, soy): Sweetened versions can have 5-15g sugar per serving
Better choice: Unsweetened versions + sweeten at home if needed
🚩 Bottled iced teas and coffee drinks: Often have as much sugar as soda
Better choice: Brew tea at home; make cold brew coffee
🚩 Fruit juice and “juice drinks”: High in sugar from HFCS or fruit juice concentrate
Better choice: Eat whole fruit; if drinking juice, choose 100% juice with no added sugars (and limit portion)
PROCESSED & FROZEN FOODS
🚩 Bread and tortillas: May contain added sugar to improve texture; may have potassium bromate, propylparaben
Better choice: Check labels; buy from bakeries; choose brands without additives
🚩 Frozen dinners and pizzas: Multiple additives; HFCS; high sodium; artificial colors and flavors
Better choice: Cook from fresh ingredients
🚩 Packaged soups: Hidden added sugar (especially tomato-based); high MSG
Better choice: Make from scratch or buy low-sodium versions without additives
🚩 Canned beans and vegetables: Check for added sugar; may contain sodium benzoate, sulfites
Better choice: Dried beans cooked at home; fresh or frozen vegetables
🚩 Processed meats: Nitrates, nitrites, MSG, preservatives
Better choice: Fresh meat; if buying deli meat, choose “uncured” or “nitrate-free”
Part 4: How to Shop Smart
At the Supermarket
✓ DO:
Read ingredient list FIRST (before looking at marketing claims)
Look for products with 5-10 recognizable ingredients
Check for HFCS, artificial colors, artificial sweeteners
Look for additives banned in EU (especially in bread and processed meats)
Choose whole/fresh foods whenever possible
Buy from bulk bins for minimal packaging (and fewer additives)
Compare brands—some make cleaner versions than others
Check nutrition label for sugar content (<5g per serving = low)
✗ DON’T:
Trust marketing claims without reading labels (“natural,” “healthy,” “whole grain”)
Assume “fortified with vitamins” makes it healthy
Buy based on front-of-package labels alone
Choose diet/reduced-fat versions automatically (often have MORE additives)
Assume organic automatically means no additives (check ingredients)
Buy processed meat regularly (risk too high)
Choose flavored versions when plain is available (same product + additives + higher price)
Creating Your Personal Red Flags List
Print this checklist and carry it shopping:
text
ABSOLUTELY AVOID:
☐ Potassium bromate (E924)
☐ Titanium dioxide (E171)
☐ Propylparaben (E217)
☐ Red Dye No. 3 (FD&C Red No. 3)
☐ High fructose corn syrup (HFCS)
☐ Sodium nitrate / nitrite (in processed meats)
LIMIT/MINIMIZE:
☐ Carboxymethylcellulose (E460)
☐ Monosodium glutamate (MSG)
☐ Artificial sweeteners (aspartame, sucralose)
☐ Artificial colors (Red 40, Yellow 5, Yellow 6)
☐ Sodium benzoate
☐ BHA (butylated hydroxyanisole)
CHECK LABELS FOR:
☐ Ingredient list length (shorter is better)
☐ Added sugar amount (< 5g per serving)
☐ Recognizable ingredients only
☐ No “partially hydrogenated” oils
☐ No artificial colors (FD&C numbers)
☐ No MSG or “natural flavoring”
BETTER CHOICES:
☐ Whole/fresh foods
☐ Products with 5-10 ingredients max
☐ Cane sugar or no added sugar
☐ Organic (when available for processed foods)
☐ From local producers without additives
Part 5: The Bigger Picture: Why This Matters
The Regulatory Difference: EU vs. US
European Union: “Precautionary principle”
Manufacturers must prove additive is SAFE before approval
If safety can’t be ruled out → banned
Strict re-evaluation; additives can be banned if new evidence emerges
United States: “Prove it’s harmful”
Companies can use additives without FDA approval (GRAS = “Generally Recognized as Safe”)
FDA waits for PROOF of harm before acting
This can take decades (Red Dye No. 3 banned in cosmetics 1990, still in food 2025)
Result (2025): Many additives banned in EU are still in US food products.
2025 Reform Push
Health and Human Services Secretary Robert F. Kennedy Jr. is pushing for FDA reform:
Align US standards with EU
Phase out synthetic food dyes
Stricter additive approvals
Major food companies already beginning reformulations (pressure from consumer demand and state laws)
California and New York passing laws to ban certain additives independently
Part 6: Special Concern: Effects on Children
Why Children Are More Vulnerable
Smaller body size: Same additive dose = higher concentration in their system
Developing systems: Brain, immune system, organs still developing
More pronounced behavioral effects: Hyperactivity from artificial colors more noticeable
Longer lifetime exposure: Start additive consumption at age 2, exposed for 80+ years
Key Additives Affecting Children
Artificial colors (hyperactivity, behavioral problems)
Artificial sweeteners (metabolic effects)
MSG (neurotoxic potential)
Sodium benzoate + artificial colors (synergistic hyperactivity effect)
High sugar/HFCS (metabolic dysfunction, obesity risk)
Practical for Parents
Read ALL labels on children’s foods
Avoid artificially colored foods
Limit sugar and HFCS severely
Avoid processed meats
Make food from scratch when possible
The Bottom Line
You have power at the supermarket. Every purchase is a vote for the foods you want to see made.
The simple rule: If you can’t recognize it, pronounce it, or find it in nature, seriously consider whether you should eat it.
Start by cutting out:
Potassium bromate and titanium dioxide (US only)
High fructose corn syrup
Artificial colors and sweeteners
Processed meats
Then expand by looking for products with:
5-10 ingredients maximum
Recognizable ingredient names
No additives (E-numbers or FD&C numbers)
Less added sugar
Your health—and your family’s health—is worth the extra few minutes reading labels.
This checklist is part of Food Reality Check’s mission to empower consumers to make informed choices based on scientific evidence. Last updated: December 2025