Martina Bouchard, ND.A.
December 2023
When the industrial revolution began in the 19th century, so began the ever-increasing production of processed foods containing additives such as emulsifiers, stabilisers, gelling and thickening agents, colouring agents, and sweeteners. All made to preserve, package, or modify the taste, look, texture, or nutrient value of foods¹. Within the past 50 years, the amount of synthetic dye used alone in foods has increased by 500%⁷.
Human epidemiological studies have demonstrated that these food additives may cause harm to health by increasing the risk of cancer, harming the nervous system, changing the body’s hormonal balance, and negatively affecting the immune system, contributing to disease and disability². It is important to note that children may be particularly susceptible to the effects of additives, given that they have more exposure than adults (because of the greater dietary intake per pound), their metabolic (i.e., detoxification) system are still developing, as well as key organ systems that are still undergoing substantial maturation processes that are vulnerable to disruptions³. This article will outline a few of the most used additives, their impact on our health, and a few solutions or replacements for them.
The Colours We Are Dyeing For
Food dyes, synthesized originally from coal tar and now petroleum⁶, are usually added to food to replace colours lost during processing or other production or to make food or beverages appear more attractive⁴. They are commonly added in children’s food products to bring colour to food that would essentially be colourless without it (i.e., candy), to enhance or brighten food, and to keep the products appearance consistent over time and through heating and cooking⁵.
The American Academy of Pediatrics explains that there is a rising number of studies which suggest some food additives may interfere with hormones, growth, and development in children³. They also outline how some may even raise the risk for child obesity³.
Rainbow Risks
In general, food dyes have been found to raise other significant health concerns, research suggests they may:
• Cause an inflammatory response in the body, which leads to the activation of the immune system
(increasing the number of white blood cells entering the bloodstream)⁷.
• Cause hypersensitivity (especially in children), and studies have shown that eliminating artificial
food dyes from children’s diets may help reduce symptoms of attention-related disorders and other
behavioral problems in children⁷.
• Negatively impact the functioning of the liver and other vital organs⁷.
• Interfere with the digestive enzymes that our bodies need to properly break down the food that
we eat⁷.
• Increase intestinal permeability (leaky gut)⁷.
• Have links to respiratory disorders, such as asthma and bronchitis⁷.
• Negatively impact nerve cell development⁷.
Below is a table indicating the different health risks accosiated to the most common food dyes.
Food Dye | Associated Risks | Where To Find It |
Red 40 | Hyperactivity, various types of cancer, impaired blood clotting6. Is by far the most-used dye⁶. “Should not be permitted for human consumption”⁶. | Beverages, baked goods, dessert powders, candies, cereals, foods, drugs, cosmetics⁶. |
Red 3 | Shown in animals to induce thyroid and breast cancer and chromosomal damage⁶. Known to be carcinogen in 1990⁶. | Maraschino cherries, canned fruits, sausage casings, oral drugs, baked goods, and candies⁶. |
Yellow 5 | Genetic mutations, hyperactivity, thyroid tumors, and associated with behavioural changes⁶. It is the second most-used dye⁶. “Should not be permitted for human consumption”⁶. | Baked goods, beverages, dessert powders, candies, cereals, gelatin desserts, pet food, many other foods, drugs, cosmetics⁶. |
Yellow 6 | Hyperactivity, adrenal, and testicular cancer⁶. | Baked goods, cereals, beverages, dessert powders, candies, gelatin desserts, sausage, drugs, cosmetics⁶. |
Green 3 | Bladder and testicular cancer⁶. | Drugs, personal care products, cosmetics (except for the eye area), candies, beverages, dessert powders, ice cream, sorbet, and in other foods⁶. |
Blue 1 | Possible neurotoxicity (particularly worrisome for fetuses and babies under the age of 6 months whose blood-brain barrier is not fully developed⁶. Hyperactivity, kidney tumors, asthma, brain gliomas⁶. | Baked goods, beverages, dessert powders, candies, cereals, drugs, among other products⁶. |
Blue 2 | Hyperactivity, asthma, brain gliomas, and bladder and breast cancer⁶. “[Blue 2] should not be permitted for human consumption”⁶. | In foods and ingested drugs⁶. |
Other Places Food Dyes May Be Added
• Pickles
• Sports Drinks
• Pregnancy Glucose Drinks
• Pedialyte
• Prescription Medications
• Farm Raised Salmon
• Salad Dressings
• Gums
• Popular Over the Counter Medications
• Body Wash (especially kids)
• Toothpaste (especially kids)
• Jell-O
• Condiments
• Yogurt
• Cereals
• Candy
• Syrup
• Microwave popcorn
• Soda/ Juices
• Popsicles/ Ice cream
• Chips
• & more!
Great Alternatives
On the plus side, there are still ways to get those fun colours on your plate using real foods! It may take some extra time, but once you get used to dying your food using actual food, you will not go back to artificial dyes. And to make it even better, using real foods for dye will enhance the natural flavours of your foods.
Instead of red dye, you can use red beet juice, beet powder, hibiscus, cherries pomegranate juice, and strawberries. Carrot juice, paprika, or carrot powder can be used to dye your foods orange. Instead of yellow dye, you can use turmeric, saffron, golden beets, chard, or lemon.
Spinach, parsley juice, liquid chlorophyll, or matcha powder can be used to dye your foods green. And red cabbage juice, purple sweet potatoes, or berry juice can be used to dye your foods purple. I encourage you to get creative and see what other real foods you can use to add a little colour to your foods!
The Not So Natural Flavours
You may notice when you’re reading labels that the term “Natural Flavour” is more prevalent than in previous years. It is the fourth most common ingredient in the Environmental Working Group’s Food Scores, which rates more than 80,000 foods on their degree of nutrition, ingredients, and processing concerns⁸.
It may come to a shock to you (or not) that natural and artificial favours really aren’t that different; natural flavours are derived from plant or animal sources, where artificial flavours stem from man made compounds⁸. The main function of both natural and artificial flavours is to provide flavour to the food and not add to its nutritional value⁹. This means that what the flavour is derived from does not indicate how safe or nutritious the end food product may be.
It is important to note that natural flavours are made by scientists the same way that artificial flavours which means they can contain synthetic chemicals⁸. Although they may be derived from different sources, the actual chemicals in these two kinds of flavours may be the exact same⁸. Sometimes they are so similar that the chemical structures of the individual molecules can be indistinguishable⁸.
An artificial flavour must be comprised of one of nearly 700 FDA-allowed flavouring chemicals or additives labeled as “generally recognized as safe”, or any of the other 2000 chemicals sanctioned for use⁸. The most intriguing part is that most of these chemicals exist as natural flavours or can be extracted from them⁸. Solvents, emulsifiers, flavor enhancers, and preservatives can also be added and can make up to 80% to 90% of natural flavours⁹.
The chemical mixture that makes up artificial flavours are often simpler than natural flavours as artificial flavours contain fewer chemicals than natural ones, which can be mixtures of several hundred chemicals⁸. Because of this, a natural flavour almost always costs much more than an artificial flavour⁸. From a food manufacturer’s perspective, the choice between using a natural or an artificial flavour comes down to consumer preference; and they are usually willing to pay the extra because they know some consumers prefer “natural” flavours on the label⁸.
As you can see, the term “natural” may be thrown around loosely, why you should avoid both natural and synthetic flavours when you can. Just because the food is labelled “naturally flavoured” does not mean it is the healthier option. Instead, opt for whole foods as often as you can.
Sweet Substitutes
Non-sugar sweeteners (artificial sweeteners, or non-nutritive sweeteners) are usually added to foods as an alternative to sugar because they may contain fewer or no calories which make them attractive to consumers. Contrary to popular belief, recent studies suggest that non-nutritive sweeteners (i.e., aspartame, saccharine, sucralose, neotame, and stevia) may have potential undesirable effects from long-term use, and may increase the risk of type 2 diabetes, cardiovascular diseases, and mortality in adults¹⁰. The World Health Organization has also released a new guideline in May 2023, advising against the use of non-sugar sweeteners for weight control or to reduce the risk of noncommunicable diseases¹¹.
So, what can you use instead? I recommend going back to the basics to sweeten your favourite dishes: use honey, maple syrup, and/or blackstrap molasses. The reason for this is because table sugar or refined sugar has been stripped of its vitamins and minerals and contains no essential nutrients. When you take honey for example, in its natural form, it contains trace amounts of vitamins, minerals, pollen and proteins¹². Because of the natural nutrients in honey, there will not be as big of blood sugar spikes and drops that lead to metabolic diseases like table sugars do. This is why it is important if you are going to consume sugar, that you take it in its most natural form. It is also key to remember to have everything in moderation, so, just because it is a healthier option does not mean you should binge eat it.
Enriched & Fortified Foods
Food fortification means nutrients have been added in means to boost nutrient density, where food enrichment is when food has lost resident nutrients during processing and have been added back to restore or enhance its original nutrient density¹³. Fortified foods were originally intended to treat nutritional deficiencies, particularly in children¹⁴. Most of us assume, that when it comes to vitamins and minerals in general, more is better; however, research suggest that fortified foods have outlived their usefulness¹⁴.
It is important to note that most food companies use synthetic versions of vitamins and minerals, which the body may process differently (or not at all) compared to the natural, food-based versions¹³. Meaning most of the time, enriched and fortified foods contain nutrients that are less bioavailable. These foods also upset natures “natural packaging”, meaning the whole food works synergistically once consumed to provide us with the most nutrients. Your body does not absorb individual nutrients added to processed foods as efficiently compared to nutrients that are naturally occurring in whole foods¹³. For example, skim milk is fortified with vitamin A and D which are fat-soluble vitamins; as skim milk has been processed to remove the fat, even if vitamin A and D are added back, our bodies cannot absorb them without a fat vehicle¹³.
On the flip side, the Environment Working Group released a report in 2014 outlining how excess vitamins and minerals in enriched and fortified foods can actually harm kids health¹⁵. They also state that a single serving of some fortified foods can overexpose children to one or more nutrients (i.e., vitamin A, zinc, and niacin)¹⁵. Sometimes, up to 100% of the daily recommended amount may be added into one serving of food¹⁶, and that’s if we only eat one serving (often we eat more than one). This may cause you or your child to over-exceed your daily intake of nutrients. Having an excess of nutrients may cause a plethora of health issues ranging from digestion problems to deterioration of the brain and nervous system. For example, many of us have trouble breaking down folic acid (frequently added to breads and pastas), and an accumulation of which can decrease immunity or mask a vitamin B12 deficiency¹⁶.
Again, it is best to stick to naturally occurring whole foods, if you wish to stay away from enriched and fortified foods. Educate yourself about the different forms of vitamins and minerals and read labels carefully to identify if the nutrient is naturally occurring or added. It may be a little more work now, but trust that this is worth it for you and your kids!
Look out for Additives to Avoid Part 2 - Indirect Additives, to learn about substances in food contact materials such as coatings, adhesives, coatings, plastics which may contaminate your food.
References Available Upon Request