While some food ingredients gain popularity from studies and advocacy groups, some (like carrageenan) do not. Over the last 10 years, studies and advocacy groups have made the public aware of some of the potential dangers of this ingredient. Since then, the food industry has responded to consumer pressure by formulating out and creating products that can be listed as “carrageenan-free”. But does this claim have any merit?
Carrageenan is naturally derived from red seaweed (picture above), which is native to the British Isles. It can be considered organic, depending on how the seaweed is grown. Historically, the seaweed has been used as a food source during the Irish famine and as a natural remedy against the cough and cold. It started being integrated into the food industry in the 1930s and 1940s, as a substitute for agar (another type of gum). The FDA approved it for use in food and beverage products in 1961.
Commercially produced carrageenan is made similarly to the way it was historically made. Red seaweed is washed to remove sand and other particulates and boiled in water with salt and alcohol to extract the carrageenan. The cooked seaweed is washed again and filtered to concentrate the carrageenan. The remaining material is dried and milled into a fine white powder.
Carrageenan is used throughout the food and beverage industry as a thickener, stabilizer, a fat and sugar replacer in low sugar/fat products, and/or to add creaminess to a product. In the beverage industry, carrageenan is seen in low/no sugar protein shakes and drinks to add creaminess and thickness and to smooth out any grittiness that the protein might be causing. Carrageenan is also seen in plant-based beverages to help the beverage not separate out and keep the solid plant material suspended. It is also added to increase the creaminess, creating a texture that is similar to dairy milk. In the food industry, carrageenan is commonly used in ice cream and yogurt to give it a smooth, creamy taste.
There are two different types of carrageenan: Food-grade and degraded. Degraded carrageenan is not allowed in food and beverage products and is used to induce inflammation in animal studies. It is labeled as an animal carcinogenic and possible human carcinogenic. Many studies have shown that degraded carrageenan is harmful to humans; causing inflammation, exacerbating symptoms of Irritable Bowel Syndrome/Disease and Crohn’s Disease, and possibly triggering colon cancer. Food grade carrageenan, as the name suggests, is allowed in foods. This type of carrageenan has been found safe to consume and is approved for use in food and beverage products by the FDA, World Health Organization, and other regulatory agencies around the world. The difference between food-grade carrageenan and degraded carrageenan is the molecular weight of the carrageenan. Currently, there are no analytical techniques (i.e. tests) that can accurately determine if food-grade carrageenan is contaminated with degraded carrageenan or the extent of any potential contamination. In 2005, a study showed that various suppliers and sources of carrageenan were contaminated to some degree with undegraded carrageenan.
Although the original safety studies showed that carrageenan passes through the digestive system untouched, recent studies have shown that the acid in the stomach might breakdown food-grade carrageenan into degraded carrageenan. Preliminary, limited studies have shown that carrageenan might be linked to triggering Irritable Bowel Disease and Crohn’s Disease as well as contribute to general inflammation, bloating, irritable bowel syndrome, colon cancer, and food allergies. It is important to note that these studies are limited and test carrageenan in rats at levels that are much higher than normal human consumption (more than a hundred times). Additionally, studies have shown that it is only with consistent carrageenan consumption that these symptoms might occur. There are no studies that show that inconsistent consumption of carrageenan at low levels would contribute to these symptoms.
On the other hand, a quick search across the internet will show that when people eliminate carrageenan from their diet, digestive issues disappear. Although this is certainly positive, it is hard to accurately link carrageenan to this. Carrageenan is a common ingredient found in many processed foods. It is well known that the elimination of processed foods significantly improves any digestive issues. It is hard to make the determination that eliminating one singular ingredient is responsible for improved health or if eliminating processed foods as a whole results in this.
There are no health benefits to consuming carrageenan, so eliminating it from the diet would do no harm. In today’s world, food and beverage companies are making attempts to create or reformulate products that do not contain it, so finding an adequate substitute for your favorite food or beverage product that contains carrageenan would be fairly easy to do.
What products have you seen that contain carrageenan? Do you avoid these products?