Food dyes have become the subject of fierce health controversy, with some people considering anything with food dye as practically poison. Others dismiss those concerned about food dyes as fearmongering “health nuts.”
However, because of the contentions, it has become increasingly difficult to determine fact from fiction: are food dyes “toxic”? Are they actually banned in Europe? Or are they completely harmless?
It is time to examine some of the biggest misconceptions about food dyes and look at the facts:
Myth 1: Food dyes are used in the US but banned in the EU, meaning the EU takes health and safety more seriously than the US.
Fact: Both the US and the EU regulate dyes; however, they regulate different sets of dyes. Additionally, many popular U.S. dyes (such as Red 40 and Yellow 6) are permitted in the EU, though they require a warning label.
Myth 2: “Natural” food coloring is safer than synthetic food dye
Fact: The data around the impact of natural food colors is lacking. Their safety is assumed rather than demonstrated through data. For example, natural color sources, like carmine and certain plant extracts, can cause allergic reactions. Natural alternatives can also be less stable and introduce contaminants unless carefully controlled.
In the end, safety comes down to the purity of the substance, not necessarily on its source.
Myth 3: Food dyes are completely harmless and have no long-term effects
Fact: The long-term effects of consuming food dyes in humans are still somewhat unclear. Current research shows particular dyes are broken down in digestion into chemicals called “aromatic amines”, and this process may be a primary way they cause harm.
In animal studies, some types of yellow dyes did raise blood sugar and damage the intestinal lining. A current study in humans examines the possibility of a link between these dyes and type 2 diabetes. However, the current evidence is highly limited. Recent studies in California indicate that synthetic food dyes could be associated with adverse behavioral effects in children.
However, these studies are not definitive because the effects were still modest, and not every child was affected. One analysis concluded that the evidence was too inconsistent to make a quantitative risk assessment.
Myth 4: Current FDA acceptable daily intakes for food dyes mean the consumer can consume with no effects.
Fact: The acceptable daily intakes are based on older studies that do not take into account the behavioral effects these dyes can have on children. Current ADIs are based on evidential gaps rather than settled conclusions. Some have suggested that these ADIs should be updated to account for these behavioral effects.
Myth 5: Synthetic food dyes are known carcinogens for humans
Fact: The claims around food dyes and carcinogens originate from several animal and in vitro studies. For example, Blue 1 was observed to cause kidney tumors in mice, and Blue 2 and Citrus Red 2 were linked to brain and bladder tumors in animal models. However, questions have been raised about some of the older animal studies regarding possible contaminants skewing the results.
Myth 6: Removing synthetic food dyes would reduce rates of issues like diabetes, obesity, and ADHD.
Facts: Synthetic food dyes are generally used in ultra-processed foods. Therefore, any benefits would come from a reduced consumption of these foods in general rather than specifically the food dyes. Asserting that food dyes directly contribute to these health issues surpasses the current scope of evidence.
The Reality of Food Dyes
While there is little evidence supporting many of the most popular ideas, there are emerging concerns about their long-term effects. The evidence on adverse behavioral effects in children is strongest among human studies, with data indicating that some food dyes have a small but real effect on kids’ neurobehavior. One study suggests that roughly 8% of children with ADHD may have dye-related symptoms. However, these findings were susceptible to publication bias, and other studies show small and uncertain effect sizes.
While they currently only appear in animal studies, some common dyes can contribute to damage processes that can be linked to colon cancer, though researchers say more study is necessary to determine a cancer link. Additionally, a large human study indicated that a higher intake of food colorings overall was linked to a small increased risk of overall cancer and postmenopausal breast cancer. However, the stronger links were between caramel color and beta-carotene, which are a different class of dyes.
Final Thoughts
As the debate around food dyes continues, it is important to remember the current limits of the data. At this point, there is not enough data to determine the long-term effects of food dye consumption on human health.
For people concerned about food dyes and their health, focus on reducing consumption of ultra-processed foods and replacing them with minimally processed, healthy foods, since these will have the greatest positive impact on their overall health.
If you are interested in improving your overall health but do not know where to start, talk with your provider at Rockwell Physicians. We would be happy to discuss any concerns about diet and nutrition and provide you with the information you need to eat with confidence!