Carrageenan, a common food additive derived from red seaweed, has become a subject of discussion regarding its potential association with inflammation in the body. Its safety has been debated, with some research suggesting a link to inflammatory responses. This article explores carrageenan’s different forms, the scientific perspectives on its inflammatory potential, how to identify it in products, and steps consumers can take to make informed dietary choices.
Understanding Carrageenan
Carrageenan is a natural carbohydrate extracted from red edible seaweeds, primarily from species like Chondrus crispus (Irish moss), Eucheuma, and Kappaphycus. It has been utilized in food preparation for centuries, with historical use dating back to approximately 400 BCE in China and the 1800s in Ireland. This additive is valued in the food industry for its gelling, thickening, and stabilizing properties.
There are two primary forms of carrageenan: undegraded (food-grade) and degraded (poligeenan). Food-grade carrageenan has a high molecular weight and is widely approved for use in food products. In contrast, poligeenan is produced through acid hydrolysis, resulting in a much lower molecular weight. Poligeenan is not approved for food use and induces inflammation in laboratory settings.
The Scientific View on Inflammation
The scientific community holds differing views on carrageenan’s role in inflammation. Degraded carrageenan, or poligeenan, is a well-established inflammatory agent, commonly used in animal research to induce conditions like intestinal ulceration and inflammation. The International Agency for Research on Cancer (IARC) classified poligeenan as a possible human carcinogen in 1982 due to its observed effects in animal studies, including gut tumors and ulcers.
The controversy largely revolves around whether food-grade carrageenan can cause similar inflammatory responses in humans. Some in vitro and animal studies suggest that food-grade carrageenan might trigger inflammation. For example, some animal studies have indicated that food-grade carrageenan intake can encourage colonic inflammation and contribute to “leaky gut” syndrome.
Despite these findings, human studies on the inflammatory effects of food-grade carrageenan are limited and less conclusive. Regulatory bodies, such as the U.S. Food and Drug Administration (FDA), currently classify food-grade carrageenan as “Generally Recognized as Safe” (GRAS) for human consumption. However, some researchers and advocacy groups express concerns that food-grade carrageenan might degrade into poligeenan when exposed to stomach acid, potentially leading to adverse effects. Studies have shown that most carrageenan is excreted without significant degradation, though a small amount might be degraded in the gastrointestinal tract.
Identifying Carrageenan in Products
Consumers can find carrageenan in various dairy products, including chocolate milk, ice cream, yogurt, sour cream, and cottage cheese. It is also frequently used in plant-based milk alternatives such as almond, soy, coconut, and rice milk, helping to provide a creamy texture and prevent sedimentation.
Beyond dairy and dairy alternatives, carrageenan appears in:
Processed meats like deli slices, sausages, and ham, where it helps with moisture retention and texture.
Desserts such as puddings and jellies.
Sauces, gravies, and salad dressings for thickness and consistency.
Infant formulas to improve texture and nutrient distribution.
Canned soups and frozen meals.
Identifying carrageenan on ingredient labels is straightforward, as it is typically listed as “carrageenan” or sometimes “Irish moss extract.”
Making Informed Choices
Given the ongoing scientific discussion surrounding carrageenan, some individuals may choose to reduce or avoid its consumption. While regulatory bodies consider food-grade carrageenan safe, some people report digestive discomfort or other symptoms after consuming products containing it. These self-reported experiences include bloating, irritable bowel syndrome, and general digestive issues.
To reduce carrageenan intake, consumers can prioritize minimally processed foods and prepare meals from scratch, which naturally limits exposure to many additives. When purchasing packaged goods, carefully checking ingredient labels for “carrageenan” is the primary method for avoidance. Many brands now offer carrageenan-free alternatives for popular products like dairy and plant-based milks, which might require a bit of searching.
Common alternatives used by manufacturers to achieve similar thickening and stabilizing effects include agar-agar, guar gum, xanthan gum, locust bean gum, gum arabic, and alginate. Individuals who suspect carrageenan sensitivity or have pre-existing digestive conditions may find it beneficial to consult with a healthcare professional or a registered dietitian for personalized dietary advice.