Carrageenan: A Common Food Additive Linked to Health Concerns
A new study has raised concerns about the potential health risks associated with carrageenan, a common food additive derived from red seaweed. While widely used to thicken and stabilize a variety of processed foods, dairy products, and plant-based milks, the research suggests that carrageenan may negatively impact insulin sensitivity and promote inflammation in overweight individuals.
Reduced Insulin Sensitivity and Increased Inflammation
The study focused on the effects of carrageenan on insulin sensitivity and inflammation in overweight men. Compared to a placebo group, participants who consumed carrageenan experienced a significant reduction in whole-body and liver insulin sensitivity. Additionally, they displayed increased brain inflammation and elevated levels of inflammatory markers such as C-reactive protein and interleukin-6.
“These findings suggest that carrageenan may play a role in influencing insulin sensitivity by promoting inflammation within the body,” said the study authors. “This observation is further supported by evidence of increased activation of immune cells and release of pro-inflammatory proteins from white blood cells following carrageenan exposure.”
Leaking Gut: A Possible Link to Systemic Inflammation?
Carrageenan was also linked to increased intestinal permeability, a condition that may allow substances from the digestive tract to leak into the bloodstream. This “leaky gut” phenomenon has been implicated in a range of health problems, from autoimmune disorders to chronic inflammation.
While previous studies in animals hinted at similar effects of carrageenan, this research marks one of the first to investigate its impact on human glycemic response. The researchers emphasize the need for further investigation into the long-term health consequences of carrageenan consumption, particularly for individuals at higher risk of developing type 2 diabetes.
Choosing Healthier Alternatives: Reducing Carrageenan Exposure
Registered dietitian Stephanie Schiff recommends taking steps to minimize carrageenan intake. “Focus on incorporating more whole, unprocessed foods into your diet,” she advises. “Always check labels carefully, especially on products like creamy sauces, milks, and desserts, as these are more likely to contain carrageenan.”
Schiff also highlights that while carrageenan is approved by the U.S. Food and Drug Administration (FDA) for use in food, it offers no nutritional value.
“There are many safer alternatives available,” she notes. “Gellan, locust bean gum, guar gum, and xanthan gum are all widely used thickening and stabilizing agents that don’t carry the same potential health risks as carrageenan. However, it is important to remember that even when choosing organic products, carrageenan may still be present
.”
A Controversial Ingredient in Organic Foods
The presence of carrageenan in organic foods has been a point of contention. While the United States Department of Agriculture (USDA) currently allows its use, the National Organic Standards Board (NOSB) has opposed its inclusion, citing concerns about its potential negative health effects.
The average Western diet may contain anywhere from 250 milligrams to 2 to 4 grams of carrageenan per day, highlighting the potential significance of these findings for public health.
• How strong is the scientific evidence linking carrageenan to increased intestinal permeability (“leaky gut”)?
## Carrageenan: A Common Additive Under Fire
**Host:** Welcome back to the show. Today, we’re diving into the world of food additives and looking at a common ingredient that’s been raising eyebrows in the scientific community: carrageenan. Joining us is registered dietician and nutritional expert, Sarah Jones, to help us make sense of the latest research. Sarah, thanks for joining us.
**Sarah Jones:** It’s great to be here.
**Host:** So, carrageenan is found in a lot of foods, isn’t it?
**Sarah Jones:** Absolutely. It’s used as a thickener and stabilizer in things like dairy products, plant-based milks, processed meats, and even some ice creams. It’s derived from seaweed and is generally considered safe by regulatory authorities. However, some recent studies are raising concerns.
**Host:** Right, and this new study shows some potentially troubling effects. Can you tell us more about that?
**Sarah Jones:** This study focused on overweight men and found that those who consumed carrageenan experienced a significant decrease in insulin sensitivity compared to a placebo group. That means their bodies were less efficient at using insulin to regulate blood sugar, which could potentially lead to type 2 diabetes down the line.
**Host:** Sounds alarming. Were there any other effects?
**Sarah Jones:** Yes, concerningly, they also saw increased inflammation in the brain and elevated levels of inflammatory markers throughout the body. This suggests carrageenan may be triggering the immune system in a way that promotes inflammation. [ [1](https://theoncologydietitian.com/2024/02/17/is-carrageenan-safe/) ]
**Host:** Wow, that’s quite a list of potential problems. Is there any link between carrageenan and the dreaded “leaky gut” phenomenon?
**Sarah Jones:** This study also found that carrageenan contributed to increased intestinal permeability, which is sometimes referred to as “leaky gut”. This means the lining of the intestines becomes more porous, potentially allowing substances to leak into the bloodstream that shouldn’t be there. Leaky gut has been implicated in a range of health issues, from autoimmune disorders to chronic inflammation.
**Host:** This is a lot to consider. What should consumers do with this information?
**Sarah Jones:** It’s important to remember that this is just one study. More research is needed to confirm these findings. However, if you’re concerned about the potential effects of carrageenan, you can start by checking food labels and choosing products that don’t contain it.
**Host:** Great advice, Sarah. Thanks so much for sharing your expertise with us today.
**Sarah Jones:** It was my pleasure.
**Host:** And to our viewers, stay tuned for more health news and updates right after the break.
