Food additives are a diverse group of compounds with a wide variety of uses. Some add color or flavor, for instance, while others extend shelf life or prevent products from separating. Some compounds added to foods, like vitamins and minerals, can have an overall positive effect on some people’s health; some additives are likely neutral for health, while others may carry health risks.
Before using an additive, food manufacturers have to demonstrate that it’s safe. However, when testing the safety of additives, not all aspects of health are investigated, such as how they might impact levels of inflammation or the gut microbiome.
In this article, we’ll focus on a controversial additive that has raised concerns among some scientists: carrageenan.
What is Carrageenan?
Carrageenan is an emulsifier, which means it helps prevent compounds from separating, like oil and water in sauces or spreads. It’s also used as a gelling agent to improve food texture. Extracted from red seaweed, carrageenan is composed of long chains of sugar molecules attached to sulfate groups.
These long chains allow carrageenan to form helical structures, producing a gel at room temperature. This property helps manufacturers stabilize and thicken food products. Carrageenan is commonly used in various food items, including desserts, ice cream, yogurt, salad dressings, beer, plant milks, and infant formula. It is often added to vegetarian and vegan alternatives as a replacement for gelatin from animal tissues and to low-calorie foods as a substitute for fat. Additionally, carrageenan is used in non-food items such as shoe polish, fire-fighting foam, and shampoo.
The consumption of carrageenan has significantly increased in recent decades. While the FDA and EFSA consider it safe, some scientists have raised doubts about its safety.
Carrageenan and Health
Carrageenan is generally considered safe because our digestive enzymes cannot break it down, leading to the majority of it exiting our bodies. However, there is evidence that certain gut microbes and stomach acid can break down carrageenan into smaller, potentially harmful molecules called degraded carrageenan or poligeenan.
Poligeenan is considered a possible human carcinogen by the International Agency for Research on Cancer, and research has shown that it can cause ulcers and colon cancer in animal studies. The extent to which carrageenan is broken down into poligeenan in humans is still debated.
Research in cells and animals has shown that carrageenan can alter the microbiome’s composition, increase inflammatory markers, interfere with protein digestion, and worsen inflammation in animals with pre-existing gut inflammation. While these studies are important, it’s essential to interpret the results cautiously and acknowledge that human responses may differ.
Carrageenan and Inflammatory Bowel Disease (IBD)
IBD is characterized by intestinal inflammation and includes conditions such as Crohn’s disease and ulcerative colitis. Some scientists believe that carrageenan may contribute to the development or exacerbation of IBD symptoms. Research in humans with ulcerative colitis has shown that carrageenan intake can lead to relapses and increased markers of inflammation.
While most research has focused on IBD and gut health, some studies have explored potential links between carrageenan intake and other conditions such as breast cancer and type 2 diabetes. Although the evidence is limited and further research is needed, these studies suggest a possible association between carrageenan consumption and increased risks of certain health conditions.
What Should You Do?
Given the potential health risks associated with carrageenan, it’s advisable to focus on a diet rich in plant-based foods to support overall health and avoid emulsifiers like carrageenan. By consuming a variety of fruits, vegetables, nuts, seeds, herbs, beans, and spices, you can promote a healthy diet and potentially reduce your intake of additives like carrageenan.
As scientists continue to investigate the effects of carrageenan on health, staying informed and making informed food choices can help you prioritize your well-being. If you have concerns about carrageenan or other additives in your diet, consulting with a healthcare professional or nutritionist may provide additional guidance and support.
