Our sense of taste plays a significant role in our food choices and eating patterns. Processed food manufacturers know this and use flavor enhancers to make their food highly appealing to your palate. Unfortunately, many of these flavor enhancers are toxic chemicals that disrupt our hormones, compromise neurological health, and even increase the risk of cancer. So, what exactly are flavor enhancers, how do they impact our health, and what are healthy alternatives? This article will answer those very questions!
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What are Flavor Enhancers?
Flavor enhancers, also called taste enhancers, are food chemicals that add more taste or smell sensations to a food. They simply enhance the flavor or taste of food. Monosodium glutamate (MSG), salt, and sweeteners are flavor enhancers that add more savory, salty, or sweet properties to foods.
In theory, this concept can even be helpful in certain circumstances. Sense of taste and smell decreases in older adults, causing them to lose their appetite, often resulting in malnutrition because they aren’t eating well. Flavor enhancers can improve the taste of food and increase the likelihood that an elderly person will eat and receive adequate nutrition. The downside is that, while there are healthy options for flavor enhancers, often the flavor enhancers that are chosen are artificial chemicals that can be damaging to health.
Many of us start our day with a flavor enhancer by adding a sweetener of choice to our coffee and continue to use flavor enhancers throughout the day with a few shakes of salt on our meals. Flavor enhancers as a category are not a problem, but specific flavor enhancers can cause health issues.
Common Types of Flavor Enhancers
Many flavor enhancers are used in our food supply, but we will cover four of the most common here.
Monosodium Glutamate (MSG)
Monosodium glutamate (MSG) is one of the most widely used flavor enhancers in commercial foods that gives food a savory taste, known as ‘umami’ in Japanese. MSG is the sodium salt of glutamic acid (an amino acid) and is produced by fermenting sugar.
MSG is known to have toxic effects and to produce adverse reactions in people that consume it. Because it is commonly used as a flavor enhancer in Chinese restaurants, these reactions have been coined Chinese restaurant syndrome. It has been linked to many other adverse health effects, which we will dive into below.
Aspartame
Aspartame is an artificial sweetener used in over 6,000 food products worldwide. It is considered a low-calorie sweetener because although it has the same energy value as sugar (4 kcal/g), it is around 200 times sweeter than sugar, so much less is needed to achieve the same level of sweetness.
Aspartame is made of two amino acids, phenylalanine, and aspartic acid. People with phenylketonuria (PKU), a rare genetic disorder, cannot break down phenylalanine, so it accumulates in their blood and brain and can lead to brain damage. For this reason, people with PKU should avoid consuming aspartame-containing products.
In addition to being detrimental for people with PKU, aspartame can have many other negative health consequences for the rest of us, such as increasing cancer risk, damaging the gut microbiome, and causing neurological issues.
Sucralose
Sucralose is another commonly used artificial sweetener. Even sweeter than aspartame, sucralose is 600 times sweeter than sugar. However, unlike aspartame, it is considered a zero-calorie sweetener. It is produced from sugar by replacing three hydroxyl groups with three chlorine atoms.
Sucralose seems especially hard on the gut, with some studies showing it can reduce the number of beneficial bacteria in your microbiome by half. It also increases inflammation in the body, can impair cognitive function, and is associated with cardiovascular risk.
Sodium Chloride (salt)
Sodium chloride (NaCl) is what you know as salt. Salt is one of the most utilized flavor enhancers and is also used to ferment and preserve food. In table salt, sodium and chloride are bound together by ionic bonds, but when salt is added to water, sodium (Na+) and chloride (Cl-) separate into their individual ions in solution.
Sodium is one of the main electrolytes in the body and is vital for optimal health, but too much or too little can cause health issues. Excessive salt consumption is associated with health issues such as cardiovascular and kidney diseases.
Health Effects of Flavor Enhancers
I’ve hinted at some ways these flavor enhancers can negatively impact your health, but let’s take a closer look at the health effects of using these food additives.
Immune Impact and Food Sensitivities
MSG, aspartame, and sucralose can cause various immune challenges, including allergic reactions, sensitivities, and even cancer.
Chinese restaurant syndrome, also known as MSG symptom complex, produces symptoms in sensitive individuals that begin about 20 minutes after consuming a meal containing MSG. A person with this reaction experiences a cluster of symptoms that may include flushing, a burning sensation on the back of the neck, blistering on the arms and front of the torso, weakness, palpitations, fatigue, dizziness, fainting, and facial pressure. MSG also causes other allergy symptoms such as eczema, skin rashes, asthma, and headaches.
Artificial sweeteners are also known to cause allergy-related conditions. One study examined pregnant women who consumed artificial sweeteners and followed up 18 months and seven years after they gave birth. Researchers discovered that women who consumed artificial sweeteners were more likely to have allergic rhinitis (nasal allergies) themselves and report a child with a diagnosis of asthma. Another study identified people with aspartame sensitivity that experienced allergic skin reactions.
Cancer is an immune-mediated disease, and certain flavor enhancers are associated with an increased risk for cancer. A large cohort study published in 2022 assessed over 102,000 people and found artificial sweeteners to be associated with an increased risk for cancer.
Neurological Impact
Flavor enhancers can have a negative impact on your nervous system.
MSG increases concentrations of glutamate, an excitatory neurotransmitter, in the body. Glutamate receptors are found throughout the brain and nervous system. Evidence indicates that higher levels of glutamate cause an increase in the sensitivity of pain receptors, increasing pain levels. One study showed both MSG and NaCl increased muscle pain and mechanical sensitivity in study participants.
Studies show that even the smallest dose of MSG can have neurotoxic effects. It can cause brain lesions in children, contributing to cognitive, emotional, and endocrine effects. It is also shown to cause migraine headaches, pins and needles sensations, and dysfunction of the peripheral nerves resulting in weakness and numbness.
Artificial sweeteners impact neurological health too. Aspartame triggers headaches and affects neurobehavioral health, increasing irritability and depression and impairing spatial orientation. One small study measured brainwave activity in 10 children with seizures and found aspartame to exacerbate brain excitability. Another study showed sucralose decreased memory and cognitive function.
Metabolic Impact
One might assume that because artificial sweeteners have little to no calories, they support weight loss and don’t impact blood sugar regulation. Surprisingly, the opposite is true. Artificial sweeteners are associated with obesity, weight gain, metabolic syndrome, and type 2 diabetes. These effects may be due to artificial sweeteners causing impaired glucose regulation and appetite control and altering the gut microbiota (which is intricately linked to glucose control and metabolism).
MSG is also linked to obesity and metabolic disorders. This effect may be due to MSG increasing inflammatory markers and causing insulin resistance and dyslipidemia.
Cardiovascular Health Impact
Flavor enhancers can also impact cardiovascular health. Abdominal obesity, insulin resistance, and dyslipidemia are not only features of metabolic syndrome but are cardiovascular risk factors. Evidence shows a significant association between MSG consumption and increased risk for metabolic syndrome, indicating a negative impact on cardiovascular health.
MSG is also shown to increase blood pressure, causing hypertension, which may be due to its effect on the kidneys, impairing water balance.
Speaking of water balance, electrolytes play a significant role in this function. Excessive intake of sodium chloride is also associated with hypertension. Research shows that people with high blood pressure that reduced dietary salt intake cut their risk of cardiovascular disease by 25% over the following 10 to 15 years and decreased their risk of dying from cardiovascular disease by 20%.
A large cohort study published in 2022 showed artificial sweeteners also increase the risk for cardiovascular disease. The study showed an association between aspartame and increased risk for cerebrovascular events (such as stroke) and an association between sucralose and increased risk for coronary heart disease.
Hidden Sources of Flavor Enhancers
You may be surprised to find these flavor enhancers hidden in commonly used personal care products and foods. Being aware of what products contain these chemicals can help you avoid them.
Processed and Packaged Foods
Processed and packaged foods are common places these chemicals can be found.
MSG and salt are commonly found in canned foods, crackers, frozen dinners, meat, salad dressings, chips, sauces, and condiments such as ketchup, mustard, mayonnaise, soy sauce, barbecue sauce, and seasonings such as taco seasoning packets.
Worldwide there are over 23,000 products that contain artificial sweeteners, so reading ingredient labels is imperative on any packaged or processed foods to determine whether or not artificial sweeteners are present. Common items that contain these sweeteners include diet sodas, beverages labeled ‘lite’ or ‘sugar-free,’ alcoholic beverages, instant coffee, packaged coffee creamers, salad dressings, yogurt, sugar-free syrups, desserts, candy, pastries, cereals, and other snack foods.
Fast Food and Restaurant Meals
Eating at restaurants, fast food or otherwise, and cafeterias can require some due diligence if you’re trying to avoid excess salt and chemical flavor enhancers that are prevalent in these foods.
Typically not all ingredients are listed on the menu at these facilities, so determining if these chemicals are in your food may require some inquiry with the kitchen staff. Fast food restaurants may require more extensive research or talking with administrative staff.
Personal Care Products
Personal care products are often a surprising place we find artificial sweeteners lurking. Everyday items like toothpaste, mouthwash, chewing gum, and liquid medicines (like cough syrup) can contain these chemicals, so be sure to read the ingredient list on your personal care items as well.
Knowing About Consumer Awareness and Regulation
Identifying flavor enhancers on the ingredient list of food labels can be tricky. Food labels are often misleading. To identify MSG on an ingredient list, look for ‘MSG’ or ‘monosodium glutamate.’ But that’s not all you need to look for. MSG is also often present in common ingredients like carrageenan, bouillon, broth, natural flavor, maltodextrin, malt extract, seasonings, malted barley, brewer’s yeast, pectin, and citric acid. Using ingredients like these is a loophole that food manufacturers use to avoid having to add ‘MSG’ to the food label.
When consuming products that say ‘sugar-free,’ keep in mind that they may instead contain artificial sweeteners. Labeling regulations require these sweeteners to be listed on the ingredient list, so reading the list will indicate whether aspartame or sucralose is in the product. These products may alternatively be listed under their brand names, which are Nutrasweet®, Equal®, and Sugar Twin® for aspartame and Splenda® for sucralose.
Functional Medicine Labs to Tests for Flavor Enhancer Reactions
Certain functional medicine labs can identify whether flavor enhancers are contributing to negative health effects in your body. A comprehensive blood workup with a CBC and CMP will provide a look at general immune health and assess kidney and liver health and fasting blood glucose levels. Here are additional tests that can identify sensitivities to flavor enhancers and uncover the health impact that they can have.
Food Sensitivity Testing
Food sensitivity tests that include food additives evaluate for immune reactions to the specific additives tested. These tests are often available as blood spot or serum tests.
Neurotransmitter Testing
As mentioned above, flavor enhancers can impact neurotransmitter levels and neurological health, so neurological testing is an important way to evaluate the health of people that regularly consume flavor enhancers.
Cardio-Metabolic Testing
In addition to the fasting glucose provided on a CMP, testing HbA1c and insulin will provide a more in-depth look at blood glucose control.
A lipid panel will provide total cholesterol, HDL cholesterol, LDL cholesterol, triglycerides, and a total cholesterol to HDL ratio to assess cardiometabolic risk.
A high-sensitivity CRP test is more sensitive than a standard CRP test and can help determine the risk for heart disease.
Healthy Alternatives and Strategies
To avoid these flavor enhancers in your diet, focus on eating whole foods and home-cooked meals instead of processed or MSG-laden restaurant food. To add more flavor to your foods, consider adding citrus juices, zest, fresh herbs, garlic and onion, and homemade pesto and sauces.
Instead of artificial sweeteners, consider using small amounts of natural sweeteners, like fruit, dates, and honey. Sweeteners like stevia and monk fruit extract can be used as healthy alternatives to artificial sweeteners. Spices like cinnamon and vanilla extract can be used instead of sweeteners to enhance the flavor of a traditionally sweetened dish.
When purchasing herbs and spices, be sure to read the ingredient list on the label to look for MSG and the associated ingredients mentioned above. Consider making your own taco spice blend instead of purchasing a seasoning packet. Always read the ingredient list when buying condiments, sauces, and any other packaged food. The fewer ingredients on the list, the better. Consider getting creative in the kitchen and making your own salad dressings and sauces. Instead of purchasing a packaged coffee creamer, consider blending up your own with coconut cream, vanilla extract, cinnamon, and a small amount of natural sweetener or monk fruit extract (if you like your coffee sweetened).
Ultimately, keeping things simple by eating whole, unprocessed foods is the best way to support your health and well-being.
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Summary
Flavor enhancers such as MSG, aspartame, and sucralose can cause adverse health consequences. From allergic reactions to cardiovascular risk, these chemicals pose a number of health threats. In people with high blood pressure, excessive salt consumption can also negatively impact health.
Awareness of hidden ingredients is key, and reading the ingredient list on food labels is one step you can take to ensure these chemicals are not getting into your diet.
Focusing on eating whole, unprocessed, home-cooked meals is the best way to promote optimal health and ensure these toxic chemicals don’t end up in your diet.
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