If you’re like most people, you’ve probably heard a lot about food dyes lately. Also like most people, even if you’ve heard this topic brought up in the news or even among your peers, you might not know what the real issue is that’s being discussed, or how to feel about it. If that is the case, or if you simply want to learn more about additives in our foods, then this blog is for you!
In our modern food system, we often come across brightly colored, visually appealing products on our grocery store shelves. From vibrant cereals (ex. Fruit Loops and Fruity Pebbles), to rainbow-colored candies (ex. Skittles and Starbursts), food dyes are present in many of the processed foods we consume and America. While these colors look and even taste fun, there is a darker side to the added color. While artificial dyes may make food look more appealing, studies are increasingly linking them to negative health effects. This blog post explores what’s wrong with dyes in our food, why they're used, and what you can do to avoid them.
1. What Are Food Dyes?
Food dyes are synthetic chemicals made to enhance the color of foods, drinks, and even medications. They’re typically derived from petroleum, a crude oil product also used to make gasoline, asphalt, and plastic. Disappointingly, but probably not surprisingly to most of us, food dyes are approved by the Food and Drug Administration (FDA). Over the years, more and more mounting evidence suggests that these substances are not as safe as initially thought.
The most common dyes found in foods are Red 40, Yellow 5, and Yellow 6, although there are many others used in the food industry. These are often found in items such as candies, sodas, baked goods, cereals, and even in some savory snacks.
2. Why Are Food Dyes Used?
The primary reason food dyes are used is simple: they make food look more attractive. Research shows that the color of food affects how we perceive its taste, and brightly colored foods are often associated with freshness, flavor, and fun—particularly for children. Unfortunately, it can also be a way for manufacturers to mask the lack of natural ingredients and/or disguise subpar quality. This visual appeal often overrides the brain's needs for nutrient-dense, whole-food ingredients, encouraging people to eat highly processed, less healthy options.
3. What Are the Risks?
There’s growing concern that artificial food dyes have serious health consequences. Here are some of the primary health issues associated with synthetic dyes:
a) Hyperactivity and Behavioral Issues
Several studies have linked artificial food dyes to hyperactivity and attention issues in children, particularly those with ADHD. Research published in scientific journals has shown that some children are especially sensitive to dyes and may experience behavioral changes when consuming them. The European Union has required products containing certain artificial dyes to carry warning labels noting that they “may have an adverse effect on activity and attention in children.”
b) Allergic Reactions and Sensitivities
Some people are sensitive to certain dyes, especially Yellow 5 and Red 40. Reactions may include hives, asthma, and other allergy-like symptoms. The presence of food dyes can also exacerbate conditions like eczema and respiratory problems in sensitive individuals.
c) Potential Carcinogenicity
While the FDA’s current stance is that food dyes are safe in limited quantities, studies on animals have linked some dyes to cancer. Red 3, for example, has been shown to cause thyroid tumors in animal studies, and while it's less common today, Red 3 is still allowed in small amounts in foods and cosmetics. Other dyes like Yellow 6 and Blue 2 have been associated with risks of tumors and genetic damage in animals.
d) Impact on Gut Health
There’s also evidence that artificial food dyes may negatively affect gut health, which plays a crucial role in immune function, mood regulation, and overall well-being. Consuming dyes may disrupt the balance of healthy bacteria in the gut, which can lead to a host of issues, from digestive discomfort to a weakened immune system and more.
4. A Better Option?
Thankfully, there are natural alternatives to artificial food dyes. Many companies are turning to plant-based colors, like beet juice, turmeric, spirulina, and carrot extract, which provide vibrant colors without the risks associated with synthetic dyes. These natural alternatives not only greatly hedge or fully eliminate the potential health risks of artificial colors, but may even add a small nutritional boost to the foods.
However, not all companies use these natural options, largely because artificial dyes are cheaper and more stable in terms of color retention. When purchasing processed foods, look for labels that mention “colored with vegetable juice” or “no artificial colors” to make safer choices.
5. Tips to Avoid Artificial Food Dyes
Here are some practical tips to help you avoid artificial food dyes:
Read Labels Carefully: Look for specific dyes by their names or numbers (e.g., Red 40, Yellow 5, Blue 1) on ingredient lists.
Shop Organic: Certified organic foods are not allowed to contain artificial dyes.
Cook from Scratch: Preparing your meals at home gives you control over what goes into your food.
Choose Whole Foods: Whole fruits and vegetables have no dyes and are packed with natural nutrients.
Seek Out Natural Options: Many brands now offer dye-free versions of popular snacks and drinks.
Final Thoughts
Artificial food dyes may make food look tempting, but the potential health risks make it worth reconsidering their place in anyone's diet. Current evidence strongly suggests that these additives may contribute to a range of health problems, particularly in children. By making informed choices, you can reduce your exposure to artificial dyes and prioritize foods that support your overall health, and the health of your family.
In a world full of food additives and synthetic colors, going for natural, whole-food ingredients not only improves your well-being but helps cultivate a healthier relationship with what you eat. Every bite you take is a move toward wellness, or a move toward sickness. Choose wisely.