What sits behind the ingredients line: why each group of additives is there, the words used in place of a code, and what became of the ones once considered safe.
In 2019 EFSA re-evaluated phosphoric acid and its salts, E 338–341, E 343 and E 450–452, and set an acceptable daily intake of 40 mg of phosphorus per kilogram of body weight, which is 2,800 mg a day for a person weighing 70 kg.
To compare products, use the “per 100 g” column, but calculate how much you’ve eaten based on the actual weight of the portion consumed.
A product falls into NOVA group four if its ingredients include at least one component not found in a home kitchen: protein hydrolysate or isolate, maltodextrin, glucose-fructose syrup, flavoring, or emulsifier.
The standard for instant noodles has a fat content limit and not a single line about salt.
There is almost no fat in them, which gave them the reputation of being a "light" sweet.
On a package of dumplings complying with GOST, there is a word that tells you more about the contents than all the rest of the text combined—the category letter.
We analysed 48,230 ingredient lists from the product pages of six Russian retail chains.
Pork is rarely called pork in an ingredients list.
Microplastics are discussed in two ways: 'we eat a credit card a week' and 'there is no evidence of harm.
Acrylamide is not present in raw foods — it forms during the cooking process, in the same place where a golden-brown crust and its aroma appear.
Polyols sit between sugar and intense sweeteners: they are less sweet, contain calories, yet the packaging still says "sugar-free.
Xanthan gum, guar gum, carrageenan, pectin, modified starch — this is a set of words that looks alarming on an ingredient label but means something quite boring: the product needs to have the right consistency and not separate before its expiration date.
Potassium sorbate and sodium benzoate account for the majority of industrial preservation: the former works against mold and yeast, while the latter works in acidic environments against a wide range of microorganisms.
Acidity regulators are the most numerous and the most boring group of additives.
Sodium nitrite is an additive with the worst reputation and one of the most clear-cut functions.
The color of food carries information: it is used to judge ripeness, freshness, and taste even before the first bite.
Sudan I, II, III, and IV are synthetic dyes for industrial use: they are used to color waxes, oils, solvents, and polishes.
The word "preservative" on an ingredient label is often seen as a negative, and products "without preservatives" sell better.
A short ingredient list sells better than a long one, and manufacturers know it.
Phosphorus is an essential element: it is a component of bones, cell membranes, and molecules that transport energy.
Water and fat do not mix—this is a basic fact, and it is the source of half the problems in food technology.
The three-digit number after the letter E is not random: it carries information about why the substance was added.
Titanium dioxide has been used as a food coloring for decades and was considered one of the most inert additives: it does not dissolve, is not absorbed to any significant degree, and is chemically extremely stable.
The argument that "this additive is banned in Europe" sounds convincing and almost always requires clarification.
There is a separate, significantly narrower list of permitted additives for baby food.
The history of these two sweeteners is a prime example of how a scientific conclusion can be retracted.
There is a confirmed trend: consumers prefer products with short and understandable ingredient lists.
Brominated vegetable oil served a specific technical purpose: to keep citrus flavorings in suspension so they would not float to the neck of the bottle.
Potassium bromate was used for decades as a flour improver: it made dough more elastic and bread more voluminous with an even crumb.
The common division into natural, nature-identical, and artificial flavorings has become ingrained in food discussions, even though it is no longer used in its original form in current regulations.
There are two different ways for food to spoil.
From reading to doing. All of it starts in one place — knowing what is on the plate. Photograph it and the calories and macros appear on their own.
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This article is for general information. It is not medical advice, a diagnosis, or a prescription for treatment or a diet, and it does not replace a consultation with your doctor. If you have a health condition, are pregnant, take medication, or follow a diet prescribed to you, decisions about food belong with your doctor.
Figures from regulations, guidelines and studies are given as they stood when this article was prepared and may since have changed; check them against the primary sources. This article is not advertising, an offer, or individual advice, and neither the author nor the site owner is responsible for decisions taken on the basis of it.