Fast foods are quick, tasty, and affordable meals which is why they are patronized by millions. But as a registered nutritionist, and diet consultant for WOWMD, I know that many of the items have hidden additives that may be harming your gut, hormones, and even health risks like heart disease. These ingredients aren’t just unappetizing, they could be harming your body in ways you don’t realize. While the FDA allows these additives in small amounts, emerging research suggests they may have unintended effects when consumed regularly. The good news is there is a lot of information out there to know what to look for so you can make smarter choices. Here are 7 shocking ingredients hiding in your favorite fast-food meals.
Titanium Dioxide
This additive is commonly found in processed food. It has been linked to gut inflammation and potential DNA damage in animal studies. Some countries, including the EU, have banned it in food due to safety concerns.
It is easy to spot this ingredient. Simply look “titanium dioxide” (E171) on ingredient lists. It’s used to make foods appear brighter, especially in white sauces like salad dressings. Coffee creamers and even powdered donuts may have this too. A better alternative would be choosing natural and whole-food options or brands that states “no artificial colors” on their labels.
Sodium Aluminum Phosphate
Fast-food biscuits, pancakes, and processed cheese slices may have this ingredient. This is the 2nd additive on my list because aluminum exposure may cause neurological issues like cognitive decline, according to one study. This is also easy to spot. Just find the sodium aluminum phosphate or E541 on the ingredients list, common in those meals I mentioned above.
Propylene Glycol
This is actually generally recognized as safe in small amounts but may cause allergic reactions and gut imbalances especially in sensitive individuals. However, I added it on the list because it is still a synthetic ingredient and regular ingestion such ingredients may cause harm, say studies.
To spot it, look for propylene glycol (E1520) or sometimes just “glycol” on labels. They are mostly found in sodas, flavored coffee syrups, some salad dressings, and frozen desserts – all are commonly offered in fast food restaurants. To avoid this, I suggest not ordering drinks from fast foods and bring your own drinks. Look for natural flavoring agents like vanilla bean or fruit extracts instead of artificially flavored syrups. Drink these instead.
High-Fructose Corn Syrup (HFCS)
This ingredient is already a popular one. but I’ll still include it on my list because there are brands that still use it. They can be found in sodas, ketchup, barbecue sauce, and other sweetened fast-food beverages. This can be labeled as straight-up high-fructose corn syrup, or as corn sugar, or glucose-fructose syrup. A better choice of alternatives includes natural sugars like honey, maple syrup, or whole fruit to add sweetness naturally.
Artificial Trans Fats
Artificial trans fats are already banned in many countries because they increase bad cholesterol (LDL), lower good cholesterol (HDL), and raise heart disease risk. The FDA has mostly phased them out, but trace amounts can still be found in some processed foods (see more here).
Look for “partially hydrogenated oils” in ingredient lists to avoid foods that contain this ingredient. There are mostly in fried fast foods, margarine-based foods, and cheap baked goods like pies and cookies. To avoid artificial trans fat, choose foods cooked in avocado oil or olive oil. Go for butter instead of margarine.
Sodium Nitrate & Nitrite
They keep deli meats and bacon fresh but can form carcinogenic compounds like nitrosamines when exposed to high heat (proof in this study). Listed as sodium nitrate or sodium nitrite on ingredient lists, they are found in the foods I mentioned above. As a healthier alternative, choose nitrate-free meats or best if fresh, unprocessed proteins like grilled chicken.
MSG (Monosodium Glutamate)
While this is already being debated as safe or not, I’d say it is okay to use in moderate amounts. However, sensitive individuals may experience headaches, fatigue, or digestive issues. And since this additive is known to enhance flavor, it may contribute to overeating and weight gain, say studies.
Look for MSG, monosodium glutamate, or “hydrolyzed vegetable protein” on labels to spot it. They are common in burgers, fried chicken, flavored chips, and soups. To avoid this, choose foods seasoned with herbs, garlic, or nutritional yeast for natural umami flavor.
And a Bonus Eighth!
TBHQ (Tertiary Butylhydroquinone)
This may not be a familiar ingredient. TBHQ is a petroleum-based preservative to keep fast food “fresh” for longer. I added this on my list because of its potential to harm the immune system.
Look for TBHQ or E319 on labels, especially in fried and packaged foods. You’ll find them in common fast-food items like French fries, chicken nuggets, microwave popcorn, and frozen meals. Best to have homemade fries and fried options without preservatives to avoid them while satisfying your cravings without this additive.
