How bad are food dyes?

Red No. 40. Blue No. 2. Yellow No. 6. Who knew the colors used in candy, yogurts, and condiments would become hot gossip at the proverbial water cooler?

Recently, the U.S. Department of Health and Human Services (HHS) and the U.S. Food and Drug Administration (FDA) announced their decision to phase out petroleum-based synthetic dyes from our food supply. Their ask is that food companies use natural alternatives.

But how much will this move the needle on our health? If you choose to eat candy made with natural dye, is it better for you than artificially dyed sweets? Here’s what our experts had to say.

What’s happening with food dyes?

The HHS and FDA are asking the food industry to voluntarily comply with their request and eliminate six artificial food dyes by 2026: Green No. 3, Red No. 40, Yellow No. 5, Yellow No. 6, Blue No. 1, and Blue No. 2. (Earlier this year, the FDA announced that they would revoke authorization of the use of Red No. 3 in foods.)

Unlike the decision on Red No. 3, this new declaration is not an outright ban. “This means companies are being encouraged — not forced — to reformulate products,” says Lisa Young, Ph.D., RDN, adjunct professor of nutrition at NYU. “While some brands say they are moving quickly in response to consumer demand, it’s unlikely that artificial dyes will fully disappear from the food system by year-end. Progress will probably be uneven, with some products reformulated quickly and others lagging behind,” she explains.

Why are artificial dyes used, anyway?

The color of food impacts our expectations of how it will taste, says Laura Weissbart, head of program & food at WeightWatchers. “Processing of foods causes them to lose their natural color, and food manufacturers put colors back in to increase the expected palatability. These dyes also remain stable over time, which is important for food safety and quality,” she says. Beyond that, though, dyes are not necessary in our food, adds Young: “There’s no nutritional need for artificial dyes — it’s all about appearance and marketing.”

How dangerous are food dyes?

The FDA said that the rationale in switching from artificial to natural dyes is due to “a new epidemic of childhood diabetes, obesity, depression, and ADHD.” However, Weissbart points out that there’s a lack of research that connects these health concerns with artificial colors. “There is no conclusive evidence that food dyes are dangerous for most people, especially in the small amounts typically consumed. From our perspective, there is no reason to panic about them.”

One of the common concerns is between artificial dyes and hyperactivity. And the research there is mixed, with about half of studies showing an impact and half not, says Weissbart. In 2023, the FDA said that, although some children may be sensitive to these dyes, the totality of scientific evidence suggests that for most kids, they don't cause adverse effects. “Based on the available data, we agree,” says Weissbart.

However, Weissbart says that the research on safety data dates back to the 1960s and 1980s, and we’re likely consuming more artificial food dyes today compared to decades ago. Why? We eat more ultra-processed foods (UPFs), which is where these dyes are found. In fact, the presence of additives that are there to make a food more palatable or appealing, such as colors, will land a food in the UPF category. UPFs are concerning in our diet because these are foods that typically contain added sugar, saturated fat, and sodium. “These are probably more detrimental in excess than the minimal amount of dyes being used,” Weissbart says.

Added sugars, unhealthy fats, and empty calories are things that we should aim to limit for our health, says Young. “While the dyes might raise concerns, the overall nutritional quality of the foods containing them is usually the bigger problem.” If you limit UPFs in your diet, you’re also going to limit your intake of these artificial colors — a win-win, she says.

Switching to natural dyes

Currently, you can opt for similar products that use natural dyes derived from sources like vegetables and plants like annatto (yellow) or beets. For example, instead of Skittles, there are chewy fruit-flavored candies that are naturally colored. Rather than Fruit Loops, you have fruity O’s with plant-based dyes. Often, these products have more muted colors, but they may still have similar nutritional qualities as the original like added sugar.

“Swapping artificial dyes for natural ones — like beet juice, turmeric, or spirulina — is definitely a better choice when it comes to minimizing exposure to synthetic additives. However, this doesn’t automatically turn a sugary cereal or candy into a healthy food,” says Young. It’s more important to focus your diet on whole, minimally processed foods rather than trying to avoid one ingredient, such as artificial dye.

How to avoid artificial dyes

Until food manufacturers change their products, it’s up to you to look at food labels and take steps to minimize them in your diet if you so choose:

Scan the label: Check the ingredients list of a food product. Since food colorings are used in small amounts, you’ll find them at the end of the ingredients list, says Weissbart.

Go whole: Fruits, vegetables, nuts, unprocessed grains, legumes — they’re naturally dye-free, says Young. When you’re having a snack, trade candy for dried fruit, add berries to plain yogurt, or go for nuts over snack mix or chips.

DIY: When you cook at home, you can choose exactly the ingredients that go into your food. If you’re using prepared foods, such as salad dressing, condiments, or yogurt, check the label to see if your brand is using artificial dyes.

Let your points lead: “We recommend minimizing these foods, but don’t stress about the occasional M&M or Skittles as they’re currently colored,” adds Weissbart. WeightWatchers has more than 350+ ZeroPoint foods that are minimally processed, wholesome, and food dye-free. “We help members follow a healthier eating pattern by nudging them toward these foods,” she says.