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.
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.
Balancing dietary calcium with dietary phosphorous, which you can calculate as calcium to phosphorous ratio (CaP), is a key factor for optimal long term health.
Ideally, this ratio should be close to 1:1 or higher (ref, ref, ref, ref),, meaning we should consume roughly equal amounts of calcium and phosphorus, or slightly more calcium than phosphorus in our diets.
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.
An imbalanced Ca:P can lead to..
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Detrimental effects on bone health (ref, ref, ref, ref), including increased bone resorption (ref)
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Increased risk of central obesity (ref)
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Adverse cardiovascular outcomes, including coronary artery calcification and congestive heart failure (ref)
“Recent publications are showing that excess phosphate can increase inflammation, tissue atrophy, calcification of blood vessels, cancer, dementia, and, in general, the processes of aging… Keeping a high ratio of calcium to phosphate helps to oppose the stress metabolism” – Dr. Ray Peat
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 (ref, ref, ref, ref), while calcium intake frequently falls below recommended values. (ref, ref, ref, ref, ref)
This imbalance is largely due to the prevalence of phosphate additives in processed foods, diets high in meat and grains, and a large 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.
Natural vs. Added Phosphates: Not All Phosphorus is Created Equal
Phosphate occurs naturally in many foods, and it is an essential element – we need it in our diets. 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 40-60% of animal-based phosphorus and less than 50% of plant-based phosphorus. (ref, ref)
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. (ref) This high absorption rate means that even small amounts of added phosphates can significantly impact our overall phosphorus intake.
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. (ref) This surge is largely due to the increased consumption of processed and "ready-to-eat" foods.
Food manufacturers use phosphate additives for various reasons, including to:
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increase water-holding capacity in meats
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increase meat pH and slow discoloration
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reduce cooking losses
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delay oxidative rancidity
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protect against microbial growth
“Inorganic phosphates are added to foods for a number of reasons: to increase water holding capacity, increase meat pH and slow discoloration, reduce cooking losses, retard oxidative rancidity and protect against microbial growth…Because these phosphates are in a nonorganically bound form, the excess amounts of inorganic phosphates being consumed are absorbed more readily than organic phosphates that are present naturally in food.….Accurate measurement of dietary intake of inorganic phosphates is difficult because the amount of these additives is not required on food labels. A 2012 literature review estimated that the dietary intake of inorganic phosphates in Europe had doubled since 1990 largely because of the increased consumption of “ready-to-eat” processed foods” (ref)
While these functions may improve food appearance, texture, and shelf life, they come at a potential cost to our health.
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. With ‘GRAS’ status, 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. (ref)
So, there have not been long term testing on the safety of these phosphate additives. And more and more data is demonstrating that they can cause health problems.
7. 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:
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Processed Meats: Bacon, sausages, hot dogs, and deli meats often contain added phosphates as preservatives and to improve texture.
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Cheese: Many types of processed, industrial cheese and cheese spreads have added phosphates to enhance texture and melting properties.
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Baked Goods: Packaged bread, cakes, cookies, and other baked items may have added phosphates as leavening agents.
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Soft Drinks: Some carbonated beverages, especially colas, contain phosphoric acid, a type of phosphate.
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Ready-to-Eat Meals: Frozen dinners and other convenience foods can contain phosphates to improve shelf life and texture.
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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 at grocery stores. (ref)
They're used to enhance water retention, keeping meats looking fresh and moist. (This means your "fresh" steak can sit pretty in those plastic-wrapped foam trays (meat diapers?) without turning into a bloody crime scene.)
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. (ref)
Farm beef (left) vs. store bough beef (right). There is visible difference where the store bought is pumped full of phosphates and preservatives to prevent spoilage due to long term air exposure at the store. Image from ref.
Truly fresh meat starts losing its rosy hue just hours after being cut. That's why many small farms opt to freeze their meat shortly after butchering. So, if you see a steak that's been sitting out all day looking as red as a fire truck, chances are it's had a little "help." That unnaturally vibrant color could be a sign that preservatives have entered the chat.
Meat is already high in phosphorous (which does not make meat BAD, meat is very nutrient dense! But the phosphorous content is something to balance with adequate dietary calcium intake). But now when these added phosphates are added to the mix, we are bumping our phosphorous intake up even more, throwing off our dietary Ca:P ratio.
Just another reason to buy directly from farmers you trust!
The challenge for consumers, however, is that these additives often fly under the radar. For certain products, food labels aren't required to list the phosphate content, making it difficult for individuals to track their intake.
One study found that 44% of the best-selling grocery store items contain phosphorous containing food additives. (ref)
Phosphates added to various food items at the store. Image from ref.
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. In addition to the health challenges listed earlier with imbalanced Ca:P ratios, research has linked high phosphate intake to several health issues:
Metabolic Problems:
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Studies on rats have shown that high phosphate diets can lead to lower plasma insulin levels, suggesting altered glucose regulation. (ref)
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High phosphate intake has been associated with negative regulation of lipid synthesis in the liver, potentially disrupting the balance of lipid and glucose metabolism. (ref, ref)
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There's an increased risk of metabolic disorders, including obesity and type 2 diabetes, associated with excessive phosphate intake. (ref)
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Higher added phosphate intake has been linked to higher BMI and waist circumference. (ref)
Cardiovascular Health:
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High serum phosphate concentration is a major risk factor for elevated cardiovascular and overall mortality. (ref, ref)
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High serum phosphate concentrations have been associated with coronary calcification in young, healthy men. (ref)
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The Framingham study found serum phosphate levels to be a predictor of cardiovascular events. (ref)
These health risks underscore the importance of maintaining a balanced Ca:P ratio and highlight the potential dangers of the hidden phosphates in our food supply.
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:
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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 (like meat and grains). This ratio can be monitored using food tracking apps such as Cronometer and comparing your total Calcium to Phosphorous intake for the day.
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Increase consumption of calcium-rich foods: Dairy products are one of the best sources of bioavailable calcium. So if you can, increase consumption of dairy. If you do not have access to quality dairy or cannot consume dairy product at this point in time, other options to increase your calcium intake include certain vegetables like well-cooked collard greens, supplemental eggshell powder or pearl powder are good sources of calcium. Consuming calcium-rich mineral water like Gerolsteiner (348 mg Ca per litre) can also be beneficial. These can help balance out the phosphorus from other dietary sources.
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Choose whole foods over processed foods to avoid added phosphates found in many processed foods.
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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 instead to avoid added preservatives.
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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.
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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 Ca:P ratio.
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 and considering your total Ca:P ratio, we take an important step towards that goal. Your health is worth the extra attention and effort!