From sweet hints of vanilla to rich chocolate to tangy tomato, flavours delight our taste buds, making ordinary food extraordinary.
However, it is equally important to understand the health impacts of flavours. You’ll be shocked to see how many packaged foods and beverages pack flavours without the real ingredients. From your kid’s favourite cereal to even that ‘healthy’ atta or oat noodles, flavours are a part of most packaged foods.
As a consumer, it is important to decode labels and understand what you feed your body. This article explains the different types of flavours used in packaged foods and their potential health effects.
Let’s get started!
Types of Flavours
Flavours are generally of three types- natural, nature-identical, and artificial.
While each of them can boost up the taste, they all are very different from each other. Their sources, health effects and chemical properties are different.
According to FSSAI guidelines, food brands need not specify the flavours but their categories. This makes it easy to spot added flavourings.
Artificial Flavours
Artificial flavours are a mix of chemicals created in a lab to produce a desired taste. They can be made up of pretty much anything except natural substances.
Common examples include vanillin for vanilla, ester for a fruity taste, and phenolics for a smokey relish, among many others.
Food processors use them because they are cheap, quick to develop and offer consistent taste over and over . Additionally, they can create a customised taste for a unique experience.
What most people don’t know is that artificial flavouring tricks your brain!
Ever wanted to have just a handful of chips but ended up eating the whole bag? Yes, you can blame them for that binge. Artificial food flavours trigger the mind to release dopamine, making you eat more for pleasure. Many big beverage companies spend months making their products so addictive that you crave them specifically.
While these flavours are considered safe by the regulators, they are best enjoyed in moderation, reserved for occasional indulgences treats rather than daily staples. Further, presence of certain chemicals like Coumarin and Estragole may cause allergies and hence people with allergies and sensitivities must pay extra attention to ingredients label to identify what flavouring agents are used.
Nature-identical Flavours
Often found in fruit juices, chips, sodas, and candies, they are also made in a lab. Most "health food" packets shall likely contain these. However, unlike artificial flavours, these mimic the chemical composition of the natural compound. Yes, they are not natural (despite what the name suggests).
These are cheaper than natural flavours and a viable alternative to making foods affordable and delicious at the same, while retaining some element of being natural. Moreover, these flavours provide a sustainable option for some rare natural sources that are difficult to extract otherwise.
That being said, these remain lab-produced and shouldn’t be confused with natural flavours. So, it’s advisable to consume these in moderation.
Natural flavours
Finally, the real ingredients!
Derived from plants, herbs, and spices, natural flavours are the closest to the pure essence of the earth’s ingredients.
Natural flavours offer an authentic taste as these are extracted from the corresponding naturally occurring food.
They may be more expensive than lab-made flavouring agents, but you know their source and hence you can be confident in their authentic flavour.
Natural v/s Artificial Flavourings: Which to choose?
Now that we’ve covered different kinds of food flavours, let’s compare them side by side.
The conversation around which flavour is the safest is as heated as a spicy curry. Generally, the use of all flavours in moderation is considered to be safe.
However, it is important to note that the use of artificial additives has been shown to affect gut health and cause weight gain and other long-term health issues. You may think it’s just one pack of chips or just one drink with tiny amount of artificial flavours. But it all adds up in your body. Hence, moderation is the key to securing your health.
For daily food consumption, it is safer to go for natural flavours, especially for children’s health.
Conclusion: Savour with Awareness
Your daily nutrition choices can make a huge difference in your health over time.
Understanding the origins and impacts of flavouring agents can empower you to make choices that nurture your body.
Flavours can transform a simple, boring glass of milk into a chocolatey adventure, and enable you to have healthier foods. They can also make you eat and crave more, tricking your mind.
Your choices impact your health and your family’s. Choose a balance of taste and safety, choose natural and choose healthy.
Frequently Asked Questions
Question: Are artificial flavours safe?
Answer: Artificial flavours are considered safe when used in moderation. However, it is important to note that their long-term health effects are still unclear. Hence, they should be consumed in moderation and only for occasional use.
Question: What is the difference between natural flavours and nature-identical flavours?
Answer: Unlike natural flavours, nature-identical flavours are made in laboratory. They mimic the chemical properties of natural compounds and are relatively cheaper. Natural flavours are extracted from ingredients found in the nature.
Question: Are food flavours harmful?
Answer: No. It is generally safe to consume foods with flavouring agents. However, you should prefer natural and nature-identical flavours over artificial ones.
Note: The above is for information purposes only, sourced from generally available scientific research and not intended to be qualified medical advice. Speak to a nutritionist to make the best dietary choices for you and your family.