Every day, millions of people consume processed foods without realizing what’s inside them. Many products found in grocery stores and fast-food chains contain hidden additives and emulsifiers that may negatively impact health. Two of the most controversial ingredients are carrageenan and mono & diglycerides—commonly found in dairy products, coffee creamers, protein drinks, ice cream, peanut butter, and even tortillas.

While these ingredients are often marketed as harmless, growing evidence suggests that they may contribute to digestive issues, inflammation, metabolic disorders, and even long-term health risks. This article will take a deep dive into what carrageenan and mono & diglycerides are, why they are used in food, and the potential risks associated with consuming them regularly.

What Are Carrageenan and Mono & Diglycerides?
Before breaking down their risks, let’s understand what these food additives are and why manufacturers use them.

What is Carrageenan?
✔ Carrageenan is a food additive derived from red seaweed. It is commonly used as a thickener, stabilizer, and emulsifier in processed foods to give them a smooth, creamy texture.

Where is Carrageenan Found?
Carrageenan is found in:
✔ Dairy products (ice cream, yogurt, flavored milk, coffee creamers)
✔ Plant-based milk alternatives (almond milk, coconut milk, oat milk)
✔ Processed meats (deli turkey, ham, sausages)
✔ Protein shakes and meal replacement drinks
✔ Sauces, dressings, and even some tortillas

What are Mono & Diglycerides?
✔ Mono & diglycerides are emulsifiers derived from fats (often soybean or palm oil). They help stabilize food products, preventing ingredients from separating.

Where are Mono & Diglycerides Found?
Mono & diglycerides are found in:
✔ Baked goods (bread, tortillas, pastries)
✔ Peanut butter
✔ Coffee creamers
✔ Margarine and spreads
✔ Ice cream and frozen desserts
✔ Fast food items (including burgers and fries)

Manufacturers add these ingredients to improve texture, shelf life, and consistency. However, these chemical additives come with potential health concerns.

The Hidden Health Risks of Carrageenan
While carrageenan is often marketed as “natural” because it comes from seaweed, research suggests that it may contribute to digestive disorders and inflammation.

Linked to Digestive Problems
Carrageenan is known to trigger inflammation in the gut and may cause:
❌ Bloating and gas
❌ Irritable Bowel Syndrome (IBS) symptoms
❌ Stomach cramps
❌ Diarrhea

Studies have shown that degraded carrageenan (a processed form) may damage gut cells and lead to intestinal permeability (leaky gut syndrome).

May Contribute to Chronic Inflammation
✔ Chronic inflammation is the root cause of many diseases, including arthritis, diabetes, and heart disease.
✔ Studies suggest that carrageenan activates immune responses in the gut, leading to prolonged inflammation.

May Increase the Risk of Insulin Resistance and Diabetes
✔ Animal studies indicate that carrageenan interferes with insulin signaling, potentially increasing the risk of type 2 diabetes.

Possible Link to Cancer
✔ Some research suggests that carrageenan may contribute to abnormal cell growth, although more studies are needed to determine the full extent of its carcinogenic potential.

While carrageenan is still approved for use in food, many health-conscious consumers and researchers recommend avoiding it due to its potential long-term effects.

The Health Risks of Mono & Diglycerides
While mono & diglycerides are commonly used in food manufacturing, they contain hidden trans fats, which are known to cause serious health issues.

Contains Hidden Trans Fats
✔ The FDA has banned trans fats from partially hydrogenated oils due to their link to heart disease, obesity, and inflammation.
✔ However, mono & diglycerides are exempt from this ban, even though they can still contain trans fats!
✔ Trans fats raise LDL (“bad”) cholesterol and lower HDL (“good”) cholesterol, increasing the risk of heart disease and stroke.

May Disrupt Metabolism and Contribute to Weight Gain
✔ Trans fats have been shown to increase fat storage in the liver and belly, contributing to obesity and metabolic disorders.

Often Sourced from Processed, GMO Soybean or Palm Oil
✔ Most mono & diglycerides come from genetically modified (GMO) soy or chemically processed palm oil, both of which may contain toxic residues.
✔ GMO soy is heavily sprayed with glyphosate, a herbicide linked to cancer and gut imbalances.

May Disrupt Hormones
✔ Some research suggests that certain emulsifiers may interfere with hormonal balance, leading to reproductive health issues and endocrine disruption.

While mono & diglycerides are not always labeled as trans fats, their negative effects on metabolism and heart health make them a hidden danger in processed foods.

Common Processed Foods That Contain These Additives
Many popular grocery store and fast-food items contain either carrageenan, mono & diglycerides, or both.

Here are some examples:

Dairy & Coffee Creamers:
❌ International Delight Coffee Creamer
❌ Coffee-Mate Creamer
❌ Activia Yogurt

Protein & Meal Replacement Shakes:
❌ Premier Protein Shakes
❌ Muscle Milk
❌ Core Power Chocolate Protein Drink

Frozen & Processed Desserts:
❌ Ben & Jerry’s Ice Cream
❌ McDonald’s McCafé Shakes

Nut Butters & Spreads:
❌ Simply Jif Peanut Butter
❌ Skippy Reduced Fat Peanut Butter
❌ I Can’t Believe It’s Not Butter!

Fast Food & Processed Meats:
❌ Burger King Burgers
❌ Hormel Deli Meats

Tortillas & Bread Products:
❌ Mission Organic Tortillas

Many of these foods appear healthy at first glance, but their ingredients tell a different story.

How to Avoid These Harmful Additives
The best way to protect your health is to limit or eliminate processed foods that contain carrageenan and mono & diglycerides. Here’s how:

✔ Read Ingredient Labels Carefully – Look for “carrageenan” and “mono & diglycerides” in the ingredients list.
✔ Choose Whole, Natural Foods – Opt for fresh, organic, and unprocessed foods whenever possible.
✔ Make Your Own Alternatives – Instead of commercial coffee creamers, make your own using coconut milk, almond milk, or raw dairy.
✔ Buy Natural Nut Butters – Choose peanut butter made with only peanuts and salt, without added emulsifiers.
✔ Opt for Sprouted or Sourdough Bread – These contain fewer additives than commercial brands.
✔ Select High-Quality Dairy & Meat Products – Choose organic, grass-fed, and preservative-free options.

Final Thoughts: Are These Additives Worth the Risk?
While carrageenan and mono & diglycerides are still widely used in the food industry, research suggests they may pose significant health risks.

Your body deserves real, wholesome nourishment—not hidden chemicals and artificial additives. Choose wisely, and fuel yourself with foods that truly support your health! 💪🍎