Next time you pick up a jar of mayonnaise, salad dressing, cookies, bread, or ice cream, think twice. Look at the label to see how often emulsifiers (binding agents that mix two separate substances, such as oil and water) are listed as additives in the ingredient category. A new study recently published in The Lancet found that seven types of food emulsifiers found in processed foods are associated with an increased risk of developing type 2 diabetes. And even if you follow your lifestyle, you may still be suffering from them.
The seven types include tripotassium phosphate, a calcium salt found in many dietary supplements, mono- and diglycerides, a type of fat, sodium citrate, additives derived from carrageenan or seaweed, guar gum, xanthan gum, gum arabic, all Contains plant derivatives of. According to Dr. Richa Chaturvedi, Senior Consultant, Endocrinology, Indraprastha Apollo Hospital, New Delhi, these substances interfere with the functioning and metabolism of intestinal bacteria and cause insulin resistance. This study shows that habitual intake of diabetes risk factors can increase diabetes risk factors by up to 15 percent.
How do food emulsifiers increase the risk of type 2 diabetes?
Food emulsifiers are often used in processed foods to improve texture and extend shelf life. These additives can interfere with the gut microbiome, which plays an important role in metabolic health. Emulsifiers damage the protective mucus layer in the intestines, allowing bacteria and food particles to interact more closely with the intestinal wall. This can cause mild inflammation and change the composition of your gut bacteria. An imbalance in gut bacteria can lead to weight gain, insulin resistance, and an increased risk of developing type 2 diabetes. This has been confirmed in both animal and human experiments.
What are common emulsifiers and which foods contain them?
Common examples of emulsifiers are known by numbers such as lecithin (E322).
Carboxymethylcellulose (E466), mono- and diglycerides (E471), polysorbates (E433-436), and carrageenan (E407). They are widely used in processed foods such as baked goods, ice cream, salad dressings, margarine, chocolate, and many prepackaged ready-to-eat foods. It helps create a smooth texture, prevents separation and extends shelf life. Emulsifiers are also found in some meats, dairy products, sauces, dips, and seasonings. Emulsifiers are so ubiquitous in the modern food supply that many people regularly consume them without even realizing it.
How can I avoid emulsifiers?
Read food labels carefully and choose products without added emulsifiers such as carboxymethylcellulose, polysorbates and carrageenan. Choose whole, minimally processed foods whenever possible. When eating out, choose simple dishes without sauces or dressings that may contain emulsifiers. Avoid processed and ultra-processed foods.
Are there alternatives?
Cook from scratch: Preparing meals from scratch and using whole ingredients gives you control over what goes into your food.
Choose alternative condiments and spreads. You can make your own version at home using simple ingredients like oil, vinegar, and spices.
Avoid processed baked goods. Choose homemade baked goods or look for bakeries that use minimal or no emulsifiers.
Look for dairy alternatives. Choose plain, unsweetened dairy products or look for brands that don't use emulsifiers.