Common Food Additives: Which Are Safe and Which to Avoid

How Food Additives Get Approved

In the United States, food additives are regulated by the FDA through two main pathways: formal food additive approval (requiring safety testing data submitted to the FDA) and GRAS designation (Generally Recognized As Safe). GRAS is controversial because companies can self-affirm GRAS status without notifying the FDA — meaning some ingredients enter the food supply without independent government review.

The FDA has an ongoing program to review GRAS designations, but the system's reliance on self-affirmation has been criticized by the Government Accountability Office and consumer advocacy groups.

Additives with Strong Safety Records

Lecithin

Found in eggs, soy, sunflowers, and used as an emulsifier in chocolate, baked goods, and margarine. Lecithin is derived from naturally occurring phospholipids and has decades of safe use data. It's also found naturally in many foods we eat regularly.

Ascorbic Acid (Vitamin C)

Used as an antioxidant preservative and added for nutritional enrichment. As a naturally occurring vitamin, its safety is well-established. Also helps prevent browning in cut fruits and processed foods.

Xanthan Gum

A polysaccharide produced by bacterial fermentation, used as a thickener and stabilizer in salad dressings, sauces, and gluten-free baked goods. Long safety record; also used in medical food thickening. Well-tolerated by most people, though very large amounts can have a laxative effect.

Citric Acid

Found naturally in citrus fruits and produced commercially by fermentation. Used as a preservative, flavor enhancer, and pH adjuster. No significant safety concerns established.

Controversial Additives

BHA and BHT (Butylated Hydroxyanisole and Butylated Hydroxytoluene)

These petroleum-derived antioxidants are used to prevent fat oxidation in cereals, chewing gum, potato chips, and vegetable oils. The National Toxicology Program has listed BHA as "reasonably anticipated to be a human carcinogen" based on animal data. BHT has a better safety profile but shares structural similarity with BHA. Both are banned in several countries including Japan; the EU permits limited use.

Sodium Nitrate and Sodium Nitrite

Used to cure and preserve meats (bacon, hot dogs, deli meats) and provide the characteristic pink color. In the stomach, nitrites can convert to nitrosamines, which are potent carcinogens. The International Agency for Research on Cancer (IARC) classifies processed meats as a Group 1 carcinogen (causes cancer in humans), with nitrites being the primary concern. Many manufacturers have switched to "celery juice powder" which naturally contains nitrates — these function identically to added nitrates despite the "uncured" label.

Artificial Colors (Red 40, Yellow 5, Yellow 6, etc.)

As described in our hidden ingredients guide, the Southampton study linked certain combinations of artificial dyes to hyperactivity in children. The EU requires warning labels ("may have an adverse effect on activity and attention in children") on products containing these dyes. The FDA has not required similar labeling but continues to monitor the research.

Additives Legal in the US But Banned Elsewhere

Note: The FDA approved BVO's removal from the GRAS list in 2024, so it is being phased out of the US food supply after decades of use.

How to Use Our Ingredient Checker

Our ingredient checker lets you scan any food product and instantly see which additives are present, their function, safety classification, and whether they appear on any concerning lists. Look up ingredients for products you regularly consume to build a clearer picture of your dietary additive exposure — and make informed choices about which products to swap.