Emulsifiers: Hidden Risks & How to Decode Food Labels for Gut Health

by | Mar 20, 2025 | 6 Pillars of Healthy Living, Cancer, Diabetes, Healthy Eating, Healthy Living Tips | 0 comments

We all strive to eat healthy and to make informed food choices, but despite our best attempts did you know there are hidden culprits that are undermining our health? Emulsifiers, used to improve food texture, are linked to serious health concerns like heart disease, diabetes, and cancer. It’s time to take control.

The Silent Disruptors: Gut Health Matters

Emulsifiers disrupt our gut microbiome, leading to chronic inflammation, a root cause of many diseases. They may not be absorbed, but their presence throws our internal balance off.

Top 6 Emulsifiers: Know Your Risks

Here are key emulsifiers and their quantified health risks:

  1. Carboxymethylcellulose (CMC) (E466): Thickener in baked goods and ice cream. Studies show a 3% increase in CVD risk and 4% in coronary heart disease risk.
  2. Mono- and Diglycerides of Fatty Acids (E471): In processed foods and margarine. Linked to 15% higher overall cancer risk, 24% higher breast cancer risk, and 46% higher prostate cancer risk. Associated with increased risk of all heart related diseases. 
  3. Carrageenan (E407): In low-fat dairy. Studies show a 32% higher breast cancer risk and a 3% higher type 2 diabetes risk per 100mg/day increase. 
  4. Guar Gum (E412) and Xanthan Gum (E415): Thickeners in sauces. Guar gum shows an 11% higher type 2 diabetes risk per 500mg/day, and xanthan gum shows an 8% higher risk per 500mg/day. 
  5. Celluloses (E460-E468): In processed foods. Studies indicate a 5% increase in CVD risk and 7% in coronary heart disease risk. 
  6. Polysorbate 80: In ice cream and dairy. Disrupts the gut microbiome, contributing to inflammation.

Empower Yourself: Read, Choose, Question

  • Read Labels: Spot these emulsifiers and additives.
  • Whole Foods First: Prioritize minimally processed foods.
  • Natural Options: Choose soy lecithin over synthetic emulsifiers.
  • Use Resources: Apps like Open Food Facts help identify additives.
  • Question Everything: Even “healthy” products can contain them. 
  • Inform Your Providers: MDs and nutritionists may not be fully aware of the latest research.

Your Health, Your Choice

Understanding there are hidden ingredients like emulsifiers that may harm your health is the first step to better health!  By being informed, and sharing this knowledge with others, we can all live a healthier life. 

 

References:

  1. Sellem L, Srour B, Javaux G, et al. Food additive emulsifiers and cancer risk: Results from the French prospective NutriNet-Santé cohort. PLoS Med. 2024;21(2):e1004338. Published 2024 Feb 13. doi:10.1371/journal.pmed.1004338
  2. Salame C, Javaux G, Sellem L, et al. Food additive emulsifiers and the risk of type 2 diabetes: analysis of data from the NutriNet-Santé prospective cohort study. Lancet Diabetes Endocrinol. 2024;12(5):339-349. doi:10.1016/S2213-8587(24)00086-X
  3. Sellem L, Srour B, Javaux G, et al. Food additive emulsifiers and risk of cardiovascular disease in the NutriNet-Santé cohort: prospective cohort study. BMJ. 2023;382:e076058. Published 2023 Sep 6. doi:10.1136/bmj-2023-076058