In today’s world of convenient, processed foods, we often overlook the hidden ingredients that may be impacting our health. One such culprit lurking in many of our everyday foods (even grocery store meat) is added phosphates.
While phosphorus is an essential mineral for our bodies, the excessive and often hidden phosphate additives in our modern diet are raising serious health concerns. Let’s dive into this critical issue and explore how this hidden ingredient might be affecting your well-being.
1. The Delicate Mineral Balance in Our Bodies
Our bodies are remarkable interconnected systems that rely on a delicate balance of various minerals to function optimally. Two key players in this intricate dance are calcium and phosphorus. These minerals work in tandem to support bone health, cellular function, and numerous physiological processes.
The relationship between calcium and phosphorus is so crucial that nutritionists often speak of the calcium to phosphorus ratio (Ca:P) as a key indicator of dietary health. Ideally, this ratio should be close to 1:1 or higher, meaning we should consume roughly equal amounts of calcium and phosphorus, or slightly more calcium than phosphorus in our diets.
This optimal ratio mirrors what we find in human bone and mother’s milk, nature’s perfect food for infants. When this balance is maintained, our bodies can effectively utilize these minerals for various functions.
However, when this delicate equilibrium is disturbed, it can lead to a host of health issues. For instance, if we consume excessive phosphorus without adequate calcium, our bodies may begin to leach calcium from our bones to maintain balance in our bloodstream. This can result in weakened skeletal structure over time.
2. The Modern Diet Dilemma: Phosphorus Overload
Unfortunately, maintaining this ideal mineral balance has become increasingly challenging in our modern food landscape. Current dietary trends in many countries show a troubling pattern: phosphorus intake is often two to three times higher than recommended levels, while calcium intake frequently falls below recommended values.
This imbalance is largely due to the prevalence of phosphate additives in processed foods, diets high in meat and grains, and a reduction in dietary calcium intake. The result of this combo is a lower Ca:P ratio than what our bodies ideally need.
But before we delve deeper into this issue, let’s briefly clarify some terminology — Phosphorus vs. Phosphate. While often used interchangeably in casual conversation, phosphorus and phosphate refer to different forms of the same essential element:
Phosphorus (P) is a chemical element fundamental to life. It’s a key component of DNA, RNA, and ATP, the energy currency of our cells.
Phosphate (PO43-) is a compound formed when phosphorus combines with oxygen. This is the form most commonly found in biological systems and the environment. In our bodies, phosphate is crucial for bone and tooth health, energy storage, and cellular functions.
When we talk about dietary intake, we’re usually referring to phosphate, as this is the form we consume in our foods.
3. Natural vs. Added Phosphates: Not All Phosphorus Is Created Equal
Phosphate occurs naturally in many foods. It’s found in organic esters in meat, potatoes, bread, and other grains. Our bodies have evolved to process these natural forms of phosphate efficiently. Typically, we absorb about 40% to 60% of animal-based phosphorus and less than 50% of plant-based phosphorus.
However, there’s a new player in town: inorganic or “free” phosphate, increasingly used as a food additive and preservative. Unlike its natural counterpart, our bodies absorb up to 100% of this inorganic phosphorus. This high absorption rate means that even small amounts of added phosphates can significantly impact our overall phosphorus intake.
4. The Rise of Phosphate Additives: A Modern Food System Challenge
The use of phosphate additives in our food system has increased dramatically in recent decades. Since the 1990s, the estimated daily intake of phosphate-containing food additives has more than doubled. This surge is largely due to the increased consumption of processed and “ready-to-eat” foods. Food manufacturers use phosphate additives for various reasons:
To increase water-holding capacity in meats
To increase meat pH and slow discoloration
To reduce cooking losses
To retard oxidative rancidity
To protect against microbial growth
While these functions may improve food appearance, texture, and shelf life, they come at a potential cost to our health.
5. The Regulatory Landscape: GRAS and Its Implications
You might wonder how these additives make their way into our food supply. The answer lies in a regulatory classification known as GRAS, or “Generally Recognized as Safe.” The U.S. Food and Drug Administration (FDA) classifies various types of phosphate additives under this category.
Here’s where things get concerning: 43% of food additives are designated as GRAS and don’t require FDA oversight. This means that food companies can conduct their own safety determinations before adding these substances to our food, without necessarily sharing this data with the public or regulatory agencies. So there have not been long term testing on the safety of these phosphate additives.
6. Where Are These Hidden Phosphates?
Unfortunately, added phosphates are ubiquitous in our modern food system. They’re particularly prevalent in processed and fast foods. Some common sources include:
Processed meats — Bacon, sausages, hot dogs, and deli meats often contain added phosphates as preservatives and to improve texture.
Cheese — Many types of processed, industrial cheese and cheese spreads have added phosphates to enhance texture and melting properties.
Baked goods — Packaged bread, cakes, cookies, and other baked items may have added phosphates as leavening agents.
Soft drinks — Some carbonated beverages, especially colas, contain phosphoric acid, a type of phosphate.
Ready-to-eat meals — Frozen dinners and other convenience foods can contain phosphates to improve shelf life and texture.
Instant foods — Instant noodles and soups may contain phosphates to enhance flavor and texture.
Always check ingredient labels for terms like “phosphate,” “phosphoric acid,” or “sodium phosphate” to identify products with added phosphates. Perhaps most surprisingly, phosphate additives are commonly found in meat, poultry, and seafood products.
They’re used to enhance water retention, keeping meats looking fresh and moist. In fact, studies have shown that the phosphate content in processed meat and poultry products can be nearly twice that of the natural product due to these additives.
The challenge for consumers is that these additives often fly under the radar. Food labels aren’t required to list the phosphate content, making it difficult for individuals to track their intake.
7. The Health Implications of Excessive Phosphate Intake
The pervasiveness of phosphate additives in our food supply isn’t just a matter of unnecessary ingredients — it’s a significant health concern. Research has linked high phosphate intake to several health issues:
• Metabolic problems:
◦Studies on rats have shown that high phosphate diets can lead to lower plasma insulin levels, suggesting altered glucose regulation.
◦High phosphate intake has been associated with negative regulation of lipid synthesis in the liver, potentially disrupting the balance of lipid and glucose metabolism.
◦There’s an increased risk of metabolic disorders, including obesity and Type 2 diabetes, associated with excessive phosphate intake.
◦Higher added phosphate intake has been linked to higher BMI and waist circumference.
• Calcium-phosphorus imbalance — Remember that ideal Ca:P ratio we discussed earlier? High phosphate intake throws this crucial balance off, leading to several health issues:
Accelerated aging processes
Detrimental effects on bone health, including increased bone resorption
Increased risk of central obesity
Adverse cardiovascular outcomes, including coronary artery calcification and congestive heart failure
Higher mortality rates
Increased risk of soft tissue calcification
• Cardiovascular health:
◦High serum phosphate concentration is a major risk factor for elevated cardiovascular and overall mortality.
◦Even high-normal serum phosphate concentrations have been associated with coronary calcification in young, healthy men.
◦The Framingham study found serum phosphate levels to be a predictor of cardiovascular events.
These health risks underscore the importance of maintaining a balanced phosphate intake and highlight the potential dangers of the hidden phosphates in our food supply.
8. What Can You Do? Strategies for a Balanced Diet
Given the prevalence of phosphate additives and the potential health risks associated with excessive intake, what steps can you take to protect your health? Here are some strategies:
1. Be aware of your Ca:P ratio — Every food has its own calcium to phosphorus ratio. Aim to include more foods with a higher Ca:P ratio to balance out those with a lower ratio.
2. Increase calcium-rich foods — Dairy products, certain vegetables like well-cooked collard greens, and eggshell powder are good sources of calcium. Consuming calcium-rich mineral water like Gerolsteiner can also be beneficial. These can help balance out the phosphorus from other dietary sources.
3. Be mindful of meat and grain consumption — While these foods are nutritious, they tend to have a low Ca:P ratio. Balance them with calcium-rich foods.
4. Choose whole foods over processed foods to avoid added phosphates found in many processed foods.
5. Ask about meat sources — If you buy meat from grocery stores, ask the butcher if they add phosphates or preservatives to their “fresh” meat. Consider opting for frozen meat from trusted farmers to avoid added preservatives.
6. Read labels carefully — While phosphate content isn’t always listed, look out for ingredients like sodium phosphate, calcium phosphate, or any compound with “phos” in its name.
7. Cook from scratch — By preparing meals from whole ingredients, you have more control over what goes into your food.
Conclusion: Navigating the Phosphate Predicament
The hidden phosphates in our food supply present a complex challenge for health-conscious consumers. While phosphorus is an essential nutrient, the excessive and often concealed phosphate additives in our modern diet are cause for concern.
By understanding the issue, being aware of common sources of added phosphates, and making informed food choices, we can take steps to maintain a healthier calcium to phosphorus balance in our diets. This balance is crucial for bone health, metabolic function, and overall well-being.
Remember, it’s not about completely eliminating phosphorus from your diet — it’s about finding the right balance. By choosing whole foods, reading labels carefully, and being mindful of your overall dietary pattern, you can work towards a healthier phosphate intake.
As we navigate the complexities of our modern food system, staying informed and making conscious choices becomes increasingly important. The phosphate problem serves as a reminder of the hidden influences on our health and the power we have as consumers to make beneficial changes to our diets.
In the end, the goal is to foster a diet that supports our health rather than undermines it. By paying attention to hidden ingredients like phosphate additives, we take an important step towards that goal. Your health is worth the extra attention and effort.
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About the Author
Ashley Armstrong is the cofounder of Angel Acres Egg Co., which specializes in low-PUFA (polyunsaturated fat) eggs that are shipped to all 50 states (join waitlist here), and Nourish Cooperative, which ships low-PUFA pork, beef, cheese, A2 dairy and traditional sourdough to all 50 states. Waitlists will reopen shortly.
