Recently, there has been more discussion in health circles about the safety of various food additives and whether they are responsible for the worsening health of our country. So as food trends dietitians, we decided to provide some additional information about food additives, what they are, and the impact they can have on your health.
Let’s start with Red Dye 40, one of the most common food dyes found in a wide variety of foods you probably eat every day.
What is Red Dye 40?
Red Dye 40 is a type of synthetic dye that is used in a variety of foods, particularly processed foods. The full name of this dye is FD and C red no. 40. It is a chemical compound called Allura red AC made from petroleum. The dye is used to add color to food, cosmetics, and medications.
The purpose of adding dye to food is to make it uniform in color. Dyes can be blended together to create unique colors as well. Red 40 can also make foods look visually appealing or help consumers identify flavors, such as red is assumed to be strawberry or cherry flavored.
It is one of nine synthetic dyes that are approved as “generally recognized as safe” (GRAS) by the U.S. Food and Drug Administration (FDA). It is also approved as safe by the European Food and Safety Authority (EFSA).
What foods have Red Dye 40?
The FDA is strict about how food dyes can be used and how much is allowed. It must be listed on the food as:
- Red 40
- Red 40 Lake
- FD&C Red No. 40
- FD&C Red No. 40 Aluminum Lake
- Allura Red AC
- CI Food Red 17
- INS No. 129
- E129
There are only certain foods that can contain red dye. Foods approved to have red dye include:
- Soda
- Alcoholic beverages
- Sports drinks
- Energy drinks
- Gelatins
- Pudding
- Frosting
- Bakery products
- Condiments
- Meat and poultry
- Fruit
- Popsicles
- Cereal
- Candy and gum
- Yogurt
- Protein powder
- Chips and other salty snacks
Is Red 40 Safe?
According to the FDA, Red Dye is safe. Personally, I take the word “safe” as “likely won’t kill you on contact” when the FDA says it. However, there are some significant concerns about the effects of Red 40, particularly for children. Some health groups are petitioning to include a warning label on all foods that contain red dye. This dye and others are banned or being phased out in other countries already.
Why are these countries phasing it out and why are health experts concerned? Here are a few of the research-backed concerns about red dye.
Red dye 40 and children
Children are smaller than adults, therefore it makes sense that they might suffer bigger impacts from food additives. Some research has found that consumption of Red Dye 40 may increase aggression and symptoms of attention deficit hyperactive disorder (ADHD). The same research found moderate exposure to artificial colors can alter the structure of the brain.
At the moment, there isn’t enough research to say whether it’s all children are impacted by Red Dye 40 or just those who are particularly sensitive to it. My recommendation would be that if your child is struggling with focus, consider reducing the amount of Red Dye-containing foods in their diet to see if there is an improvement in their behavior.
Migraines and Allergies
Some people are particularly sensitive to Red Dye 40 and may have an allergic reaction or develop a migraine from eating too much. Allergy symptoms experienced with red dye may include hives, rashes, watery eyes, or itching. If you had an allergy to Red Dye, you would probably know already. But if you have unexplained migraines, taking a look at Red Dye as a culprit couldn’t hurt.
Cancer
Red Dye contains a substance called benzene, which is known to cause cancer, as well as immune system and bone marrow dysfunction. Animal research has shown that a high-fat diet that contains Red Dye 40 can cause bacterial imbalance and inflammation in the gut, a known cause of colon cancer.
While food containing Red Dye likely only has a small amount of benzene, exposure can add up. You may want to consider being cautious of your Red Dye intake if you have a personal or family history of cancer.
How to Avoid Red Dye 40
One of the easiest ways to avoid Red Dye, and all food dyes, is to limit your intake of processed foods. But with our modern lifestyles, this might be a challenge, as we can’t only eat unprocessed foods all the time. Here are a few ways to limit your exposure to food dyes without losing your mind:
- Read labels carefully and look for alternatives that do not contain dyes.
- Check out this article with a list of packaged foods that do not contain red dye (although some of these may contain other types of food dyes).
- When planning meals, focus on whole foods.
- Snack on fresh fruits and vegetables.
- Limit sugar sweetened beverages, particularly soda and energy drinks.
- Look for alternatives for food coloring: beet juice or cranberry juice.
The bottom line for all food dyes is this: eat more whole foods. Fruits, vegetables, nuts, seeds, beans, legumes, and unprocessed meats do not typically have food dyes. As with everything, the dose makes the poison. So if your diet is 80% unprocessed whole foods, you are much less likely to suffer the effects of food dyes.
Want to learn more about Food Trends? Check out our 2024 roundup article.
