Harmless or harmful? The truth about artificial food dyes

From candy and frosting to salad dressings and even pickles, food dyes are everywhere. We tend to eat with our eyes before anything else, so it’s no coincidence that donuts are topped with vibrant sprinkles or that cereal shelves are lined with options in every color of the rainbow.

The list of products containing food dyes is a long one. Similar to artificial sweeteners, food dyes have been a controversial topic in recent years, especially as the Food & Drug Administration (FDA) has recently revoked the use of Red Dye No. 3.

So how concerned should we be about artificial food dyes, especially for children, and what can we do about it? Let’s break it down.

What are food dyes?

Food dyes, also known as color additives or food coloring, are used to create the bright colors in foods, beverages and even some medications. Food dyes are most commonly found in products such as:

• Baked goods
• Breakfast cereals
• Beverages
• Candy
• Flavored yogurts
• Frozen desserts
• Medications
• Packaged snacks
• Popsicles
• Preserved fruits
• Salad dressings

There are two types of food dyes: natural and artificial. Natural food dyes are made from plants such as fruits, vegetables or spices, and add colors to food without using any chemicals.

Artificial food dyes, on the other hand, are synthetic dyes derived from mineral compounds. These were developed to enhance the appearance of certain foods by giving them an artificial color. 

“Artificial food dyes do not have any nutritional benefits and are only added to make food appear more visually appealing,” said Alessandra Stasnopolis, MS, RDN, LDN, a clinical dietitian and benefits consultant in the Baylor Scott & White Health benefits and well-being department.

What are the most common food dyes?

If you start to look at lists of ingredients, you’ll start to notice food dyes more often. The six most common food dyes approved for use in the United States by the FDA are: 

• Blue No. 1: Typically found in ice cream, canned vegetables, packaged soups and icings.
• Blue No. 2: Typically found in candy, ice cream, snacks and cereals.
• Red No. 3: Commonly used in candy, popsicles and frosting.
• Red No. 40: Most commonly used in sports drinks, candy, condiments and cereal.
• Yellow No. 5: Typically found in popcorn, chips, cereals, soda and candy.
• Yellow No. 6: Most commonly used in candy, sauces, baked goods and preserved fruits.

Red no. 40, Yellow no. 5 and Yellow no. 6 are the most popular options, making up about 90 percent of all food dyes used in the U.S.

Are food dyes bad for your health?

Concerns surrounding food dyes have been around for years. But why do many people think they are bad for your health?

“Artificial food dyes are consumed in higher amounts than they were when research was conducted to help the FDA make its decision,” Alessandra said. “Many people are concerned that children and adults are now consuming food dyes in excess and if this is harming our population.”

There are two main health concerns when it comes to food dyes.

1. Potential cancer risk

One of the main concerns surrounding food dyes is the risk of cancer. This stems from the FDA’s recent ruling to ban Red no. 3. In studies, cancer risk increased when animals consumed certain food dyes, such as Red no. 3. cereal or a sports drink.

Red no. 40, Yellow no. 5 and no. 6 have potential carcinogens in them, but these are typically only consumed in small amounts.

“A great example to relate this to is alcohol,” Alessandra said. “Do we know excessive amounts of alcohol may cause cancer? Yes. However, do we also see benefits to people drinking red wine in small amounts? Yes.”

2. Hyperactivity in children

There have long been discussions about food dye and its relationship with hyperactivity in kids. Despite concerns, no research can prove food dyes cause this.

“The strongest research seems to be related to ADHD,” Alessandra said. “But because these studies have looked at multiple ingredients, it’s hard to pinpoint if the food dyes were the single ingredient causing hyperactivity in children with ADHD.”

Are food dyes safe?

Most food dyes we consume are in ultra-processed foods, which as part of a healthy diet, should only be eaten in small amounts. This means that artificial food dyes are safe for most people in moderation.

“To see the adverse effects, you would have to consume large quantities of these dyes,” Alessandra said.

The current food dyes on the market were approved by the FDA after research determined their safety. There isn’t enough evidence at this time to suggest people need to avoid food dyes altogether.

“Current findings on this topic are mixed and there should be more research conducted in humans before food dyes in current society are viewed as dangerous, especially if they are only consumed in small amounts,” Alessandra said.

Ways to lower your exposure to food dyes

The best way to lower your exposure to food dyes is by eating a well-balanced diet and increasing your intake of fresh, whole foods. Some naturally dye-free foods include:

• Dairy
• Eggs
• Fish
• Grains
• Legumes
• Nuts
• Poultry
• Produce
• Seeds
• Shellfish

You can also read the nutrition label to check for any artificial dyes. It’s important to note, natural food dyes exist and come from food sources, some examples of these are turmeric, beetroot juice, fruit juice or beta carotene. So, you may see these on the nutrition label, but they are nothing to worry about.

If physical or financial accessibility restricts you from consuming fresh foods, Alessandra advises trying to expand your food options based on what you can afford. With low-cost options like:

• Canned beans
• Canned proteins
• Canned, frozen or dried produce
• Protein bars
• Rolled oats

A lot of these foods, depending on the brands, shouldn’t have any artificial dyes, but you can always check the label and reach for the ones that are dye-free when possible.

The bottom line: Should we avoid food dyes altogether?

Since current research is inconclusive on whether these artificial dyes are dangerous in moderation, consuming them in small amounts is completely okay.

“Occasionally having your favorite candy or sports drink should not hurt you,” Alessandra said. “Natural food dyes are completely safe and should only be avoided if you have an allergy to the origin of the dye.”

If your goal is to work towards eating a healthier diet with less exposure to food dyes, then choose whole foods, such as fruits and vegetables, or others that contain no artificial dyes.

When in doubt, seek advice from your primary care physician or connect with a dietitian to help you build a meal plan surrounding your goals.