Is Benozate Keto-Friendly? Understanding The Facts

The keto diet is a low-carb, high-fat diet that has been associated with several health benefits, including weight loss and improved metabolic health. However, it is important to note that the keto diet restricts the intake of certain food groups, which can lead to nutrient deficiencies if not properly managed. One of the concerns regarding the keto diet is the potential consumption of unhealthy fats and high levels of saturated fat, which can increase the risk of heart disease. Additionally, the keto diet may also cause side effects such as constipation, fuzzy thinking, and mood swings. With these considerations in mind, it is important to understand how food preservatives, such as benzoate, fit into the keto diet.

What is benzoate?

Benzoate is a compound with a broad safety profile. It is a salt of benzoic acid and is odourless, tasteless, and highly soluble in water. It is produced by combining benzoic acid and sodium hydroxide. Benzoic acid is a naturally occurring preservative found in many plants, including cinnamon, cloves, tomatoes, berries, plums, apples, and cranberries.

Sodium Benzoate

Sodium benzoate is a man-made compound and derivative of benzoic acid. It is a widely used preservative in the food industry, particularly in carbonated drinks and processed foods, to prevent spoilage from bacteria, mould, and yeast. It also helps to maintain freshness in food by preventing changes in colour, flavour, pH, and texture. It is added to food in concentrations of less than 0.5% by volume.

Sodium benzoate is also used in other household products, including mouthwash, lotion, and as a preservative in some medications. It is further used in industrial products, such as coolants for car engines, and in cosmetics, including moisturisers, sunscreens, and shampoos.

Potassium Benzoate

Potassium benzoate is a preservative used to prevent bacterial growth. It is often found in very small amounts in keto snacks.

Is benzoate safe?

Sodium benzoate is a food preservative that is also added to some medications and cosmetics. It is generally recognised as safe (GRAS) by the FDA and the World Health Organisation (WHO), which has set an acceptable daily intake (ADI) of 0–5 mg per kg of body weight.

However, some studies have linked sodium benzoate to various health issues. For example, when mixed with ascorbic acid (vitamin C), sodium benzoate can convert to benzene, a known carcinogen. This conversion is more likely to occur in diet drinks, as the sugar in regular sodas and fruit drinks may reduce benzene formation. Other factors, such as exposure to heat and light, as well as longer storage periods, can also increase benzene levels.

In addition, preliminary studies have suggested that sodium benzoate may increase the risk of inflammation, oxidative stress, obesity, attention deficit hyperactivity disorder (ADHD), and allergies. It has also been linked to reduced fertility and disruptions to hormones.

Despite these potential risks, sodium benzoate is widely used and considered safe for consumption within the ADI guidelines.

What are the side effects of benzoate?

Sodium benzoate is a preservative added to some sodas, packaged foods, and personal care products to prolong shelf life. It is generally recognised as safe, but some studies have linked it to specific health concerns. Here are some of the potential side effects of sodium benzoate:

Serious side effects

• Abdominal or stomach pain or cramps
• Fruit-like breath odour
• Muscle pain or cramps
• Numbness or tingling in the hands, feet, or lips
• Unexplained weight loss
• Unusual tiredness or weakness
• Bleeding, blistering, burning, and other skin issues at the injection site
• Bloody or cloudy urine
• Bloody, black, or tarry stools
• Coughing that sometimes produces pink frothy sputum
• Dizziness, faintness, or lightheadedness when getting up
• Hallucinations
• Mood or mental changes
• Nightmares or unusually vivid dreams
• Rapid, deep breathing
• Sleepiness or unusual drowsiness
• Trouble with breathing when moving or walking
• Unusual bleeding or bruising

Less serious side effects

• Asthenia (weakness)
• Chest pain
• Diarrhea
• Edema (swelling)
• Vomiting
• Nausea
• Pyrexia (fever)
• Injection-site reaction

What foods contain benzoate?

Benzoic acid, which is found in plants such as cinnamon, cloves, tomatoes, berries, plums, apples, and cranberries, is combined with sodium hydroxide to create sodium benzoate. This compound is a preservative used in processed foods and beverages to extend their shelf life. It is also added to some medications and cosmetics.

Sodium benzoate is commonly found in the following food products:

• Sodas and carbonated drinks
• Packaged foods
• Mayonnaise
• Margarine
• Jams and jellies
• Sauces
• Tomato paste
• Pickles
• Bottled lemon juice
• Salad dressing
• Soy sauce
• Cough syrup
• Toothpaste

It is also used in personal care products such as hair products, baby wipes, mouthwash, and skincare items like moisturisers, serums, and sunscreens.

In addition to the above, benzoates can be found in a wide range of processed foods and drinks. These include:

• Fruits such as apples, grapefruit, navel oranges, papaya, stone fruits, and berries
• Juices, jams, jellies, or dried fruits made from the above fruits
• Avocado, pumpkin, kidney beans, soybeans, spinach
• Tomato puree, sundried tomatoes
• Sausages and salami
• Spiced or fruit-flavoured yoghurt
• Chewing gum and chewy sweets
• Acidic foods and drinks such as pickles, bottled sauces, vinegar, marinated fish, beer, fizzy drinks, and fruit squash

Is benzoate suitable for a keto diet?

The keto diet is a low-carb, high-fat diet that shares similarities with the Atkins and low-carb diets. It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts the body into a metabolic state called ketosis, where it becomes very efficient at burning fat for energy.

The keto diet is typically made up of 70% fat, 20% protein, and only 10% carbs. Foods that are allowed include meat, fish, eggs, nuts, healthy oils, avocados, and low-carb vegetables.

When following the keto diet, it is important to avoid any food that is high in carbs. This includes sugary foods, grains, starches, most fruits, beans, legumes, root vegetables, alcohol, and even some condiments and sauces.

Now, let's discuss benzoate. Benzoate is typically used as a reference to sodium benzoate, which is a preservative added to some sodas, packaged foods, and personal care products to prolong their shelf life. It is also added to some medications and cosmetics.

Sodium benzoate is not a naturally occurring compound, but benzoic acid, which is similar to sodium benzoate, can be found in plants such as cinnamon, cloves, tomatoes, berries, plums, apples, and cranberries.

The use of sodium benzoate in food products is a controversial topic. While it is generally recognized as safe by the FDA and other organizations, there have been concerns about its potential health effects. Some studies suggest that sodium benzoate may be linked to an increased risk of certain health issues, including inflammation, Attention Deficit Hyperactivity Disorder (ADHD), and allergies.

One of the main concerns regarding sodium benzoate is its ability to convert into benzene, a known carcinogen, when mixed with ascorbic acid (vitamin C). This conversion can occur in soft drinks and other beverages that contain both sodium benzoate and vitamin C. However, the FDA has stated that the low levels of benzene found in beverages do not pose a health risk.

So, is benzoate suitable for a keto diet? The answer is yes and no.

Yes, benzoate is suitable in the sense that it is not a carbohydrate, which is the main restriction on a keto diet. Preservatives like sodium benzoate are typically used in very small amounts and are not a significant source of carbs.

However, it is important to note that the keto diet is already restrictive, and the addition of preservatives like benzoate may further limit the variety of foods that can be consumed. The keto diet is meant to be high in healthy fats, and while some preservatives are natural, benzoate is not.

Additionally, some people following the keto diet may have sensitivities or allergies to preservatives like sodium benzoate. It is always a good idea to consult a doctor or dietician before starting any new diet, especially a restrictive one like keto, to ensure that it is safe and appropriate for your individual needs.

In conclusion, while benzoate may not directly conflict with the macronutrient distribution of the keto diet, it is important to consider the potential health effects of this preservative and prioritize natural, whole foods whenever possible.

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