Our Nutrition Experts Uncover Food Label Red Flags That Are Hiding In Plain Sight

We all want to be in good health and take care of our bodies the best we can. However, that is often easier said than done. A 2023 study in the Journal of the Academy of Nutrition and Dietetics revealed that 60% of the food Americans eat contains technical food additives, preservatives, flavoring agents, and artificial sweeteners. The study also found that the number of additives in food and beverage products has been increasing over the years: In 2001, the number was 3.7, but by 2019, it had increased to 4.5. 

The problem is not strictly an American one, either. A 2020 study published in Scientific Reports showed that, in France, more than 50% of food products contained at least one additive, and more than 11% contained at least five. All told, more than 85% of total food items, from artificially sweetened beverages to cakes and ice cream, contained some form of additive. Because of this, it's good for you to know what's hiding in your food. We consulted a few experts to share with you some of the ingredients you need to be on the lookout for when you're shopping.  

Red 40 is a food dye, one of nine, that has been approved for human consumption by the U.S. Food and Drug Administration (via WebMD). Everything from cookies to cake frosting and soft drinks can be given an eye-catching color change thanks to the addition of Red 40 and other food dyes. But that pop of color may come at a price. A 2021 report published by the state of California revealed that children who consume foods with dyes, including Red 40, have experienced neurobehavioral side effects, including hyperactivity. It has also been connected to a wide range of other troubling health issues, according to experts.  

"Red 40 has been linked to ADHD, depression, anxiety, skin irritations, asthma, migraines, and even some cancers," says Stephanie Olton. "Red Dye 40 contains benzene, which is a known cancer-causing substance. It's harmful enough to be banned by countries like Norway, France, the UK, Finland, and other countries across Europe. Other food dyes, like Yellow 5 and Yellow 6 have also been linked to certain cancers." 

The primary purpose of potassium sorbate is as a preservative, prolonging a food product's shelf life (via Healthline). In general, it's considered safe to consume by the FDA, but there are some studies that have shown that potassium sorbate can have an impact on gut health. A 2024 study published in Food and Chemical Toxicology showed that potassium sorbate consumption over the course of ten weeks led to inflammation in the liver and alterations in gut microbiota. However, after abstaining from potassium sorbate-rich foods for five weeks, the body returned to normal. These effects could possibly be due to the fact that potassium sorbate may inhibit the growth of Enterococcus faecalis, in the gut microbiome (via the Society for Integrative and Comparative Microbiology).

"[Potassium sorbate] is a food additive that causes inflammation in the gut, resulting in an allergic response and potentially skin irritations," Stephanie Olton explains. Its intended use is to inhibit molds or yeasts in many fast food restaurants (McDonald's, for example) and processed goods. Long term consumption can lead to nausea, vomiting and diarrhea." 

Saturated fats, like trans fats, are one of the unhealthy fats present in your food. According to MedlinePlus, too much saturated fat in your diet can cause a host of health problems, including weight gain and heart disease. The American Heart Association says that, for a 2,000-calorie-per-day diet, only around 120 of them should be made up of saturated fats.

"The Daily Value is a short-cut for people to see how much of a nutrient they are getting compared to recommendations," says Maggie Moon. "For nutrients we want to limit, we should be looking for the Daily Value to be no more than 10% for most foods, and 25% max for larger portions like meals. Most foods with natural fats have a mix of saturated and unsaturated fats, even something like olive oil that's well-known for its healthy fats. It's all about balance. For saturated fat, don't worry about small amounts and focus on making most of your fats unsaturated from foods like seafood, nuts, seeds, and avocados." 

Allergic reactions to food can be severe and, in some cases, life threatening (via Banner Health). People who suffer from food allergies can experience itching, swelling, vomiting, and, in extreme situations, difficulty breathing and anaphylaxis. In most cases, people with food allergies know what to avoid in order to prevent an allergic reaction. Foods like eggs, milk, peanuts, and shellfish tend to have allergens that can trigger a reaction in certain people. 

However, food products can have hidden allergens that can cause problems. According to a 2023 study published in Nutrients, more than 22% of food-related allergic reactions in people older than 14 were due to hidden allergens. Banner Health notes that it comes down to reading the label carefully and looking for products such as ghee, lactose, and arachis oil that could contain harmful allergens. "Properly labeled products compliant with labeling laws should have a separate allergens statement in bold that makes it clear what allergens are in a food," Maggie Moon says. "However, if you're allergic or sensitive to any ingredients, it's a good idea to peruse the ingredient list for yourself to confirm it's safe to eat."