Dr Richa Chaturvedi, senior consultant, endocrinology, Indraprastha Apollo Hospitals, New Delhi, decodes a new study on the impact of emulsifiers and additives on insulin resistance.
A new study, published recently in The Lancet, has now identified seven food emulsifiers found in processed foods that are associated with an increased risk of developing Type 2 diabetes.
Next time you pick up a jar of mayonnaise, salad dressing, cookies, breads or ice creams, think twice. Turn to the label and see how much of emulsifiers – binding agents that mix two separate substances like oil and water – are listed in the ingredients category as additives. A new study, published recently in The Lancet, has now identified seven food emulsifiers found in processed foods that are associated with an increased risk of developing Type 2 diabetes. And you could be having them despite keeping to a lifestyle discipline.
The seven included tripotassium
phosphate, a calcium salt found in many nutritional supplements, mono and
diglycerides, types of fat, sodium citrate, carrageenans or additives from
seaweed, guar gum, xanthan gum, gum Arabic, all plant derivatives. According to
Dr Richa Chaturvedi, senior consultant, endocrinology, Indraprastha Apollo
Hospitals, New Delhi, these substances interfere with the functioning of gut
bacteria and metabolism, which lead to insulin resistance. The study has
flagged an increase in diabetes risk factors by up to 15 per cent when we make
a habit of consuming them.
Food emulsifiers are
commonly used in processed foods to improve texture and extend shelf life.
These additives can interfere with the gut microbiome, which plays a crucial
role in metabolic health. Emulsifiers damage the protective mucus layer in the
gut, allowing bacteria and food particles to interact more closely with the
intestinal wall. This can trigger low-grade inflammation and alter the
composition of gut bacteria. An imbalance in gut microbes can lead to weight
gain, insulin resistance and a higher risk of developing Type 2 diabetes. This
has been seen in both animal studies and human trials.
What
are common emulsifiers and which food products have them?
Some common examples of
emulsifiers are known by numbers like Lecithin (E322), carboxymethylcellulose
(E466), mono- and diglycerides (E471), polysorbates (E433-436) and carrageenan
(E407). These are widely used in processed foods like baked goods, ice creams,
salad dressings, margarine, chocolates and many pre-packaged convenience foods.
They help create a smooth texture, prevent separations and extend shelf life.
Emulsifiers are also found in some meat and dairy products, sauces, dips, and
condiments. Their ubiquity in the modern food supply means many people consume
emulsifiers regularly without even being aware of it.
How can we avoid emulsifiers?
Read food labels
carefully and choose products without added emulsifiers like
carboxymethylcellulose, polysorbates and carrageenan. Opt for minimally
processed, whole foods as much as possible. When dining out, choose simpler
dishes without sauces or dressings that may contain emulsifiers. Avoid
processed and ultra-processed foods.
Are
there any alternatives?
Cook
from scratch: Preparing
meals from scratch and using whole ingredients allow you to control what goes
into your food.
Choose
alternative condiments and spreads: You
can make your own versions at home using simple ingredients like oil, vinegar,
and spices.
Avoid
processed baked goods: Opt
for home-made baked goods or seek out bakeries that use minimal or no
emulsifiers.
Look
for alternative dairy products: Choose
plain, unsweetened dairy products or seek out brands that do not use
emulsifiers.
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