Although I recently wrote about the importance of reading food labels, I firmly believe this message cannot be repeated enough. Labels tell the real story of what we’re consuming, and understanding them is key to making informed choices for our health. Today, I want to highlight three common ingredients often found in biscuits and snacks that you should be aware of—and, if possible, avoid.

1. BHA (E320): A Questionable Preservative

Butylated hydroxyanisole (BHA), commonly labeled as E320, is a synthetic preservative often added to snacks to prevent fats from going rancid. While this might seem beneficial for shelf life, studies suggest it comes with potential risks:

• Cancer concerns: Research conducted by the National Toxicology Program (NTP) in the U.S. has shown that BHA causes cancer in animals, particularly in the forestomach. While the human impact is still debated, BHA has been classified as a possible human carcinogen by the International Agency for Research on Cancer (IARC).
• Where it’s found: BHA is commonly present in baked goods, chips, and even breakfast cereals.

2. Tartrazine (E102): The Yellow Dye with Hidden Risks

Tartrazine, or E102, is a synthetic yellow food coloring widely used in biscuits, candies, and drinks to make them visually appealing. But what it does to our bodies isn’t as pretty:

• Hyperactivity in children: A study published in The Lancet (2007) linked tartrazine and other artificial colorings to hyperactivity in children.
• Allergic reactions: The Center for Science in the Public Interest (CSPI) reports that tartrazine can trigger allergies, including hives and asthma-like symptoms, especially in those with aspirin intolerance.
• Where it’s found: Brightly colored snacks, candies, and beverages often contain tartrazine.

3. Monosodium Glutamate (MSG, E621): Flavor at a Cost

MSG, labeled as E621, is a flavor enhancer that makes snacks irresistibly savory. While it intensifies taste, its potential health effects are concerning:

• Obesity risk: Studies, including one published in Obesity (2008), have found a link between MSG consumption and increased body weight, potentially due to its appetite-stimulating effects.
• Metabolic disturbances: Research in Physiology & Behavior (2012) suggests MSG may contribute to insulin resistance and metabolic syndrome.
• Where it’s found: Chips, savory biscuits, instant noodles, and processed meats are common sources of MSG.

Why This Matters

These ingredients are present in many everyday snacks, often hidden behind scientific-sounding names and codes. The good news? By reading labels, you can identify and limit your exposure to these additives.

Understanding what we eat isn’t just about staying healthy—it’s about taking control of our choices. I’ll continue to remind you of the importance of label reading because our health deserves that attention. Let’s make smarter decisions, one snack at a time!

References

1. National Toxicology Program (NTP), “Toxicology and Carcinogenesis Studies of BHA.”
2. International Agency for Research on Cancer (IARC), “Monographs on the Identification of Carcinogenic Hazards to Humans.”
3. United States Food and Drug Administration (FDA), “Food Additives Status List.”
4. McCann et al., The Lancet (2007), “Food additives and hyperactive behavior in children.”
5. Center for Science in the Public Interest (CSPI), “Food Dyes: A Rainbow of Risks,” 2010.
6. European Food Safety Authority (EFSA), “Scientific Opinion on Tartrazine (E102),” EFSA Journal (2009).
7. World Health Organization (WHO), “Evaluation of Certain Food Additives: Tartrazine.”
8. He et al., Obesity (2008), “MSG intake and body weight gain in humans.”
9. Insawang et al., Physiology & Behavior (2012), “MSG consumption and metabolic effects.”
10. Federation of American Societies for Experimental Biology (FASEB), “Monosodium Glutamate: A Safety Assessment,” 1995.
11. Mayo Clinic, “MSG and Your Health: What You Need to Know.”
12. European Food Safety Authority (EFSA), “Monosodium Glutamate Safety Assessment,” EFSA Journal (2017).