12 Sneaky Food Additives Quietly Harming Your Metabolism

5. Emulsifiers (carboxymethylcellulose, polysorbate-80)

Emulsifiers keep oil and water mixed in foods like mayonnaise, ice cream, and some baked goods. Two common ones are carboxymethylcellulose and polysorbate-80. In animal studies, certain emulsifiers altered gut microbes and eroded the protective mucus layer of the intestine, leading to low-grade inflammation. That type of inflammation is connected in the literature with changes in insulin sensitivity and metabolic regulation. Human research is still developing, but the pattern is enough that many nutrition experts recommend limiting highly emulsified products when possible. Practical steps include choosing minimally processed dairy, making simple dressings at home with olive oil and vinegar, and selecting breads or snacks without long lists of stabilizers. These swaps often improve both taste and metabolic support because they increase fiber, healthy fats, and whole ingredients rather than additives designed primarily for texture.

6. Carrageenan

Derived from seaweed, carrageenan is a thickening agent commonly used in dairy alternatives, puddings, and deli items to improve mouthfeel. Some laboratory and animal studies suggest certain forms of carrageenan can provoke inflammation in the gut. Because chronic low-level inflammation plays a role in metabolic dysfunction, many people choose to limit foods with this additive. The evidence in humans is mixed, and responses may vary, but choosing simpler ingredient lists can avoid unnecessary exposure. Look for plant-based milks without carrageenan or make your own quick blends at home using soaked nuts and water if you want a creamy beverage. When packaged products list carrageenan near the top, that’s a practical cue to explore alternatives that combine whole ingredients with less risk of inflammatory responses.