If you’re a drinker of plant-based milk, you’ve likely seen carrageenan listed in the ingredients. Carrageenan is in plenty of other processed foods and drinks as well – but have you ever stopped to look into what it is?
Carrageenan is a food (and drink) additive that is derived from red seaweed. Carrageenan acts as a thickener and emulsifier.
There is a bit of debate/controversy about whether carrageenan is safe, which we’ll dive into in this article.
What is carrageenan?
Carrageenan is an additive used in foods and drinks to thicken and emulsify (help keep things mixed without separating) foods and drinks, while also acting as a preservative.
Carrageenan is derived from red seaweed and is produced by boiling it and then blending it. Because it’s derived from seaweed, carrageenan is considered a natural ingredient.
The United States Food and Drug Administration approved the use of carrageenan in foods and drinks in 1961 and it’s “generally recognized as safe” (GRAS).
There are two types of carrageenan – food grade and degraded. The degraded form (poligeenan) has been found to be harmful, but it’s not used in foods because it doesn’t have thickening properties.
What is carrageenan in?
Carrageenan is found in several processed foods and drinks. You can find carrageenan in several foods such as:
- Chocolate milk
- Deli meats
- Frozen ready-to-eat meals
- Ice cream
- Plant-based milk like almond milk, coconut milk, etc.
- Protein powders
- Protein shakes
- Yogurt
Carrageenan is especially prevalent in plant-based milks to help thicken it – otherwise, nut milk can be thin in texture.
Is carrageenan safe?
There is a lot of debate as to whether or not carrageenan is safe to consume. Some studies suggest that carrageenan might cause digestive issues such as inflammatory bowel disease and other health problems.
However, the studies done on carrageenan have been on animal models, not humans – and many of the studies are on degraded carrageenan, not food-grade.
The European Union banned the use of carrageenan due to concerns linking it to digestive disorders, rheumatoid arthritis, and colon cancer.
As of now, carrageenan is considered safe by the FDA, allowing food and drink manufacturers to include it in their products.
Is carrageenan allowed on special diets?
Carrageenan is vegan, gluten-free, is free of major food allergens, and is not a significant source of calories or sugars. However, it is not allowed on Whole30. Otherwise, it’s suitable for special diets like keto and Paleo.
Carrageenan isn’t allowed on Whole30 because it’s considered inflammatory by the founders of the diet. Whole30 is a strict elimination diet that also excludes ingredients like added sugars, sulfites, and processed foods.
FAQs:
Some types of peanut butter might contain carrageenan, but natural kinds (like Adams brand) don’t contain carrageenan. Always check the ingredients labels on foods and drinks if you’re curious if they contain carrageenan.
Many types of ice cream contain carrageenan, but you can find plenty of brands that don’t use it. For instance, Breyer’s natural ice cream contains vegetable gum instead of carrageenan as an emulsifier.
Studies have found degraded carrageenan to be inflammatory – which is different from food-grade carrageenan. Some researchers theorize that food-grade carrageenan can become degraded in the digestive tract, but it’s not clear if that occurs due to limitations in temperature and pH required to change carrageenan into its degraded form.
Food-grade carrageenan is considered safe and is an FDA-approved ingredient in the United States.
