Part I: Which Food Additives Are Safe to Eat?

In today’s world of processed foods, food additives have become a common part of our diets. You may have heard that some researchers believe artificial additives in processed foods contribute to health issues like type 2 diabetes and other chronic conditions. However, what you might not know is that some food additives are actually safe and even beneficial.

In this first part of a two-part article, I’ll introduce you to food additives that are considered safe for consumption.

Can You Have Food Additives and Good Health?

I’ll admit—there are certain processed foods I enjoy, like yogurt, peanut butter, and packaged bread. I also know these products contain food additives. However, many of these additives are derived from vitamins, proteins, and natural starches that are not harmful to health.

Chances are, you have some processed foods you like too. The key is reading labels carefully to ensure they don’t contain harmful additives (which I’ll cover in Part II). If a product only contains safe additives, you can enjoy it in moderation without concern.

You might be surprised to learn that the list of non-harmful, or even beneficial, food additives is fairly long. Many are simply vitamins, minerals, or natural compounds that help preserve food quality, extend shelf life, or stabilize textures.

20 Common Safe Food Additives

Here are 20 commonly used food additives that are considered safe and are often found in foods you may already enjoy:

1. Alginate/Propylene Glycol Alginate – A thickening agent derived from kelp (seaweed). Propylene glycol alginate is a modified version used in some processed foods. Found in yogurt, beer, and certain candies.
2. Alpha-Tocopherol – Also known as Vitamin E, this antioxidant is used in cooking oils to help maintain freshness.
3. Ascorbic Acid – The chemical name for Vitamin C, a powerful antioxidant added to fruit juices, packaged meats, and cereals to prevent spoilage.
4. Beta-Carotene – An antioxidant that converts to Vitamin A in the body. Found in margarine, coffee creamers, and some candies.
5. Calcium/Sodium Propionate – Naturally occurring minerals that prevent mold growth. Common in packaged bread, pies, and cakes.
6. Carrageenan – A seaweed-derived additive used to thicken and stabilize foods like ice cream, cottage cheese, and jelly.
7. Citric Acid/Sodium Citrate – A natural acid derived from citrus fruits, used to add tartness to foods like ice cream and jelly. It also has antioxidant properties that extend shelf life.
8. EDTA (Ethylenediaminetetraacetic Acid) – A preservative that binds metal ions to prevent spoilage in canned foods, margarine, and dressings. It is FDA-approved and widely considered safe.
9. Ferrous Gluconate – A source of dietary iron, also used to maintain the dark color of black olives.
10. Lactic Acid – Found naturally in fermented foods like yogurt, sauerkraut, and kimchi, lactic acid aids digestion and inhibits harmful bacteria in packaged meats.
11. Lecithin – A natural emulsifier derived from soybeans that prevents ingredients from separating in baked goods, ice cream, and chocolate.
12. Maltodextrin – A carbohydrate derived from corn, rice, or potatoes, used as a thickener in canned fruits and puddings. Though generally safe, it has a high glycemic index and may affect blood sugar levels.
13. Mono- and Diglycerides – Emulsifiers derived from plant or animal fats, used in peanut butter, baked goods, and caramel to improve texture. Some versions may contain trace amounts of trans fats.
14. Oligofructose – A naturally occurring starch found in bananas, wheat, garlic, and chicory. It enhances sweetness and adds fiber to foods.
15. Phosphoric Acid/Phosphates – Derived from the mineral phosphorus, these compounds help stabilize food textures and are found in baked goods, cheese, soft drinks, and cereals. While generally safe, excessive consumption—especially from soft drinks—may contribute to an imbalance in calcium and phosphorus levels, which can impact bone health over time.
16. Phytosterols/Phytostanols – Plant-based compounds that stabilize food while also helping to lower cholesterol. Found in margarine and breads.
17. Sodium Carboxymethylcellulose (CMC) – A thickener made from plant cellulose and salt, found in fibrous vegetables like broccoli and celery. Used to stabilize various processed foods.
18. Sorbic Acid/Potassium Sorbate – Natural antimicrobial compounds used to prevent mold growth in baked goods, cheese, jelly, and wine. Studies show they pose minimal health risks at normal dietary levels.
19. Thiamine Mononitrate – A form of Vitamin B1 commonly added to cereals, breads, and flours as a nutritional enhancement.
20. Vanillin/Ethyl Vanillin – A flavor compound that can be naturally extracted from vanilla beans or synthetically produced from wood pulp or guaiacol. Most vanillin in processed foods is synthetic, but both forms are considered safe. If purchasing vanilla extract, ensure it is from the U.S., as some Mexican vanilla contains coumarin, which can be harmful.

Final Thoughts

Although these food additives are generally considered safe, it’s important to be mindful of the overall nutritional quality of processed foods. Many packaged products, even those containing safe additives, can be high in sugar, sodium, or unhealthy fats.

For instance, baked goods may contain these non-harmful additives but can still contribute to blood sugar spikes and weight gain. Similarly, soft drinks with safe additives may still have high phosphorus levels, which can negatively impact bone health.

Check out Part II, where I discuss harmful food additives and the ones you should avoid. In the meantime, feel free to enjoy processed foods that contain these safe additives—just be sure to check the labels for any unhealthy ingredients.

Stay Well,
Mark Rosenberg, M.D.