E Numbers: What Are They Really?
E numbers are codes for substances used as food additives in the European Union and other regions. These can include everything from colorings and preservatives to thickeners and sweeteners. Many people don’t realize that E numbers aren’t just “chemicals” – some are natural substances like vitamin C (E300) or beetroot red (E162). Food manufacturers use these codes because they need to list additives clearly and consistently across different languages. However, the mere presence of an E number doesn’t automatically mean a product is unhealthy. The European Food Safety Authority (EFSA) regularly evaluates E numbers to make sure they are safe for consumption, but understanding what each code stands for is crucial before you start cooking with certain processed ingredients.
Not All E Numbers Are Artificial
It’s a common misconception that E numbers are always synthetic or harmful. In fact, many are derived from naturally occurring substances. For example, E406 is agar, extracted from seaweed, often used in vegan desserts. E440 is pectin, found in apples and citrus fruits, and is a natural gelling agent. This means that seeing an E number on a label doesn’t always indicate something artificial or dangerous. Some people avoid products with E numbers thinking they are dodging “bad chemicals,” but in reality, they might be avoiding perfectly natural ingredients. According to the UK Food Standards Agency, more than half of all E numbers are based on natural sources. Reading up on the specific E number can help you make more informed choices.
Why Are E Numbers Used in Food?
E numbers serve many important functions in food production. Preservatives like E202 (potassium sorbate) help prevent spoilage and increase shelf life. Emulsifiers such as E322 (lecithin) keep ingredients from separating, which is essential in products like mayonnaise and chocolate. Colorings like E160a (carotene) make food look more appealing and consistent. Without these additives, many of the foods we enjoy today wouldn’t taste, look, or last the same. The use of E numbers isn’t just about aesthetics or convenience; it’s also about safety and food quality. The World Health Organization (WHO) notes that food additives have contributed to the reduction of foodborne illnesses by extending shelf life and stability.
Some E Numbers Can Cause Allergic Reactions
While most people tolerate E numbers well, certain additives can trigger allergies or sensitivities in some individuals. For instance, E220 (sulphur dioxide) is a preservative found in dried fruits and wine, and it can cause asthma-like symptoms in sensitive people. E621 (monosodium glutamate or MSG) is sometimes linked to headaches or nausea, though research remains mixed. Food labels must list these additives clearly, and in the EU, there are strict rules about highlighting common allergens. The UK’s NHS advises anyone with food allergies to check for specific E numbers, especially when eating packaged or processed foods. Being aware of your own sensitivities and reading labels carefully can help you avoid unpleasant reactions.
Regulation and Safety Testing of E Numbers
E numbers are not approved lightly. Each additive undergoes a rigorous assessment by the EFSA before it receives an E code. This process involves scientific studies on toxicity, long-term effects, and acceptable daily intake (ADI). If new evidence suggests a risk, regulators can lower the ADI or ban the additive altogether. For example, E128 (Red 2G) was withdrawn from the EU market in 2007 after studies showed it could be carcinogenic. The European Commission regularly updates the list of approved E numbers and their usage levels. This means the foods you find on supermarket shelves have been reviewed for safety based on the latest scientific data.
E Numbers and Children’s Behaviour
There’s ongoing debate about whether certain E numbers affect children’s behaviour, particularly food colorings. A widely reported 2007 study by the UK’s Food Standards Agency (FSA) suggested a link between some artificial colors and increased hyperactivity in children. As a result, the EU requires warning labels on products containing six “Southampton Six” colors, such as E110 (sunset yellow) and E102 (tartrazine). Some retailers have voluntarily removed these colors from their products. While not all studies have confirmed a strong link, many parents and schools choose to reduce or avoid these additives as a precaution.
E Numbers in Everyday Cooking: Where Do You Find Them?
E numbers aren’t just in obvious processed foods like candy and fizzy drinks. They also appear in items such as bread (E282, calcium propionate), cheese (E251, sodium nitrate), and even some cooking oils (E900, dimethylpolysiloxane). If you use pre-made sauces, seasoning mixes, or frozen meals, you’re likely adding E numbers to your recipes without realizing it. According to a 2024 report by the European Consumer Organisation, the average household in Europe consumes over 20 different food additives per week. Checking the ingredients list before buying or using products for home cooking can help you keep track of what you’re really eating.
The Controversy Around Certain E Numbers
Some E numbers have gained a bad reputation due to potential health concerns or controversial research findings. For instance, E951 (aspartame) is a low-calorie sweetener that has been the subject of hundreds of studies and heated debates about its safety. In 2023, the World Health Organization classified aspartame as “possibly carcinogenic to humans,” though they cautioned that occasional consumption remains within safe limits. Another example is E250 (sodium nitrite), used in processed meats, which is linked to an increased risk of colon cancer if consumed in large quantities. These examples show why it’s important to stay informed about new research and recommendations.
E Numbers and Special Diets
If you follow a vegetarian, vegan, kosher, or halal diet, some E numbers may be off-limits. For example, E120 (cochineal or carmine) is a red coloring made from insects, so it’s not suitable for vegans or vegetarians. Some emulsifiers and stabilizers are derived from animal fats, which can make them unsuitable for certain religious or ethical dietary choices. Many food manufacturers now label their products accordingly, but it’s always wise to double-check. The Vegetarian Society and other organizations regularly update lists of animal-derived E numbers to help consumers make informed decisions.
Reading Labels: Decoding E Numbers
Learning to read and understand food labels is one of the most important skills for anyone concerned about E numbers. Ingredients are listed in order of quantity, and E numbers are often used instead of the full chemical name. This makes the list shorter but can also be confusing if you don’t know what the codes mean. There are free apps and online databases that let you look up E numbers quickly while shopping. Regularly checking labels can help you avoid additives you want to limit and choose foods that fit your health goals. According to a 2023 survey by the European Food Information Council, more than 60% of consumers now check ingredient lists for E numbers.
