The modern food industry relies on a wide range of additives, commonly labeled with the letter E on product packaging. These additives are not always harmful, but a high number of ingredients in a product often signals heavy processing. Such foods typically offer limited nutritional value and may pose health risks if consumption is excessive. This perspective comes from Svetlana Pavlichenko, a medical sciences candidate, nutritionist, cardiologist, and managing director of the ANO Research Center for Healthy Nutrition, speaking to socialbites.ca.
According to the expert, the labeling encodes the purpose of each additive in its name. The first digit of the E-number indicates its category: E1 refers to colorings, E2 to preservatives, and so on. Additives are used to prolong shelf life, boost flavor or aroma, and improve appearance to make products more appealing to shoppers.
Contrary to a common belief, not all E-prefixed additives are synthetic. The labeling system includes natural-origin ingredients as well. For instance, paprika appears as E160 in the system, illustrating that natural substances can be listed alongside artificial ones.
The use of additives in food production is subject to strict regulation. The safety of nutritional supplements is monitored and continuously reassessed. If a harmful effect is detected, the additive is prohibited, and the affected products are removed from the market and destroyed.
However, the current supplements used are generally considered safe for most people unless there is an allergy or intolerance. Still, many ingredients in a product, including those with the E-prefix, are a sign of heavy processing. Such products often have lower nutritional value and may pose health risks if consumed in excess, according to Dr Pavlichenko.
Dr Pavlichenko noted that healthier eating begins with minimizing processed foods. A diet rich in fresh fruits and vegetables, whole grains, and dairy products without added sugar is recommended to support long-term health and reduce the risk of chronic diseases.
When evaluating potential health risks, attention should focus on the content of key components in foods, especially salt, sugar, and saturated fat. The scientific consensus links excess salt to high blood pressure, added sugar to obesity and type 2 diabetes, and saturated fat to cardiovascular disease, making these elements critical to monitor in everyday choices.
Many countries offer color-coded front-of-package labels to help consumers gauge the content of these critical ingredients. The colors typically indicate the level of salt, sugar, and saturated fat: green for safe, yellow for moderate, and red for high. In some markets, color coding is optional and adopted by a limited number of manufacturers and retailers that promote healthier options, so consumers should study the full ingredient list themselves to understand what they are really buying.
It is wise to approach labeling with a thoughtful mindset, recognizing that color cues are useful but not a substitute for reading the ingredient panel. Consumers are encouraged to consider overall dietary patterns rather than focusing on single nutrients in isolation. This approach supports better health outcomes and helps prevent long-term conditions associated with poor dietary choices.
Maintaining awareness of how additives are used and how to interpret front-of-pack signals can empower shoppers to make informed decisions that align with health goals. Adopting a less-processed diet, emphasizing whole foods, and staying mindful of critical nutrients can contribute to a balanced, nutritious eating plan that supports vitality and well-being.