10 Everyday Foods You'd Never Guess Contain Synthetic Dyes
Synthetic food dyes like Red 40 and Yellow 5 are found in nearly 24,000 U.S. food products, including unexpected items like yogurt, pickles, and oatmeal.
These dyes, often used to enhance appearance, are petroleum-based and may pose health concerns like hyperactivity, allergic reactions, and gut issues.
Experts and health officials are urging greater transparency and regulation, with growing momentum to phase out synthetic dyes and help consumers make more informed food choices.The human eye is a miraculous thing, especially when it helps us choose the foods we eat. As one 2016 study in the journal Brain and Cognition explains, trichromatic color vision — which gives us the ability to see the whole rainbow of colors — may have developed in primates as "an adaptation that facilitated the selection of more energy-rich (and likely red) fruits from amongst the dark green forest canopy."Humans have always loved bright, colorful foods, as they signal that they could be the food we need to survive. However, this lifestyle of "eating with our eyes" could finally be catching up to us, as the need for identifying a crispy red apple among the branches of a leafy green tree has been replaced by the choice of vibrant pink yogurts, impossibly yellow mustards, and candy that's bluer than the sky, thanks to artificial food dyes. And while you may think you know which foods contain artificial color, these dyes could be lurking in foods you'd never expect."According to NIQ data, Red Dye 40 is by far the most common food additive, found in nearly 24,000 food and beverage items in the U.S.," Sherry Frey, the vice president of Total Wellness at NielsenIQ, shared with Food & Wine. Frey noted that categories where synthetic dyes are most prevalent include candy, gum, mints, snacks, desserts, baking supplies, and beverages. However, consumers might be surprised to learn that these additives are also found in items that seem otherwise 'healthy' or simple."Here's what you need to know about dyes and some surprising foods you can find them in.
Artificial food dyes are synthetic chemicals added to food to enhance or stabilize color. "Most artificially colored foods are colored with synthetic petroleum-based chemicals — called dyes — that do not occur in nature," according to the Center for Science in the Public Interest.In late April, Robert Kennedy Jr., Secretary of the U.S. Department of Health and Human Services (HHS), announced his department's plans to phase out petroleum-based artificial colors from the nation's food supply, including Red 40, Blue 1 and 2, Yellow 5 and 6, and Green 3. (The U.S. Food and Drug Administration under the Biden administration had already banned Red 3 in January, but RFK Jr. noted they would like to move the timeline of that ban up.) RFK Jr. didn't go into specifics on how this will happen; however, it's a move that is receiving plenty of praise.
Related: Are Natural Food Dyes Better? Experts Weigh In on the Pros and Cons
"While the FDA considers approved dyes safe within regulated limits, emerging evidence continues to raise questions about hyperactivity in children, allergic reactions, and long-term exposure risks," Jonathan Poyourow, chef and professor at Johnson & Wales, who also specializes in nutrition, shared. You don't need to panic over every processed bite, but awareness is key.
"This moment offers both a challenge and an opportunity," Ashley Cornell, the director of regulatory affairs and Policy at Canadian Health Food Association, added. "We have a chance to reexamine what we prioritize in our food, and to push for greater clarity, safety, and simplicity. The good news is that change is already happening. Bright, beautiful food can still delight the senses without compromising your well-being. When we know better, we can choose better."
"You should definitely proceed with caution," Lindsay Malone, a nutrition instructor at Case Western Reserve University, shared, also citing studies that link food dyes to hyperactivity. "Food dyes are commonly in ultra-processed foods, which come with their own negative health baggage, including blood sugar instability, changes in the gut microbiome, and crowding out other healthy foods."
However, Malone added, "My gut feeling is that dyes probably aren't the only problem here. Most people can limit their dye exposure by eating more whole, minimally processed foods at the grocery store.
Related: This Food Safety Bill Would Require Food Companies to Fess Up About Food Additives
"Think of these as single-ingredient foods or foods with very few ingredients. When you do eat processed food, choose the most simply prepared and avoid the dyes when you can."
Still, nutritionist Seyma Turan agrees with Malone, adding, 'Consistent exposure — especially through ultra-processed foods — can increase cumulative health stress, particularly for those with gut issues, sensitivities, or autoimmune conditions.'
It's not always easy to decipher what exactly is in our food. But if you're in the U.S., look for names like Red 40, Yellow 5, or Blue 1 on ingredient lists. Terms like 'artificial color' or 'color added' can also indicate synthetic dyes. Additionally, there are apps like Yuka and the Environmental Working Group's Food Scores that can help you decode ingredient lists.
Want to avoid these dyes? You may already be aware of the common culprits, but here are 10 products containing food dyes that might surprise you.
That vibrant green hue on bread and butter pickles is often thanks to Yellow 5. "A natural cucumber's color can fade during processing and storage," Cornell said. "To compensate, synthetic color is commonly added to intensify the green hue of shelf-stable pickles. This gives the illusion of freshness, even after long periods in brine or on store shelves."
You may think you're getting a fruity punch by picking up fruit-on-the-bottom yogurt, but be warned that those berry tones can come from Red 40 or Yellow 6 to make strawberry, peach, or cherry colors pop. "One that surprises many people is 'healthy-looking' items like plant-based yogurts or fruit juices — some still use colorants to appear fresher or more vibrant," Turan explained.
The Environmental Working Group highlights another popular snack that may have added colors: Wasabi peas. The group explained that they "get their green from artificial dye. It's likely not from Green 3, which isn't widely used but is in the bill California lawmakers are considering. Instead, you can thank Blue 1 and Yellow 5 in combination — maybe with some Red 40 thrown in — for the leafy color, whether the peas are in a mix of snack items or on their own."
Again, you may feel as though you're doing your best by avoiding brightly colored cake mixes, but even "plain" cakes can contain Yellow 5 to give the batter a richer and more buttery appearance. "Products marketed as creamy, white, or lightly colored often rely on additives to enhance appearance," Cornell said. "Common examples include vanilla yogurt, vanilla cake mix, mayonnaise, non-dairy creamers, marshmallows, light-colored soft drinks, powdered sugar, and frosting."
Before you swap your cake mix for a different dessert, take a little time to look closely at those labels, too. Certain flavors of pudding, including butterscotch, can contain Yellow 6 and Yellow 5 to create a brighter, creamier-looking color.
Before you top that salad, you may want to peek at the ingredients list on your dressing. According to Cornell, "Natural oils and acidic ingredients can cause color separation or fading, especially in light-exposed bottles. Synthetic colors are often added to standardize the look of creamy dressings, and maintain a consistent visually appealing color." That can include titanium dioxide, "used in white or light-colored dressings (like Caesar or ranch) to achieve opacity and brightness," or Yellow No. 5, which "adds a warm yellow hue and often used in French, honey mustard, or ranch dressing." Cornell added that Yellow No. 6 is often used to give that deep orange hue to Thousand Island dressing.
Just like that flavored yogurt, anyone who wants to avoid added synthetic food coloring may want to forgo pre-packed flavored applesauce, particularly strawberry-flavored packets, which can contain Red 40 to enhance their appearance.
During breakfast time, Poyourow says you should also check your instant oatmeal packet, "especially strawberry or maple-brown sugar," as it may contain dyes that signal flavor cues to your brain, including Red 40.
"Food coloring helps replicate the look of ripe fruit, even when color from real fruit is minimal, is lost during cooking, or fades over time," Cornell said. Red No. 40, she added, is commonly used to "enhance or standardize color in strawberry, raspberry, or cherry spreads," while Yellow No. 6 is sometimes "added to orange marmalades, peach, or apricot jams to intensify the warm orange tone."
According to Cornell, Red No. 3 is "occasionally used to deepen red in deli meats." The Environmental Working Group notes that it is possible the same ingredient could have been used to enhance the color of smoked salmon, including salmon cream cheese, too.
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