Why Cutting Food Dyes Is About More Than Just Color

Walk through any store, and you’ll see colors everywhere — bright blue drinks, red candies, and rainbow cereals. They look fun, but there’s a growing worry behind all that color. People are starting to ask a serious question: What do these colors really mean for our health?

The Fight Against Food Dyes

Food companies have used synthetic dyes for a long time. These dyes come from petroleum and are added to thousands of foods to make them look better — especially to attract kids.

But now, more people are speaking up. Parents, doctors, and lawmakers are asking,

“Is this safe?”

In 2023, California banned red dye No. 3. The next year, six more dyes were banned from school food. Since then, 25 other states have started to take action. Some banned dyes, others made labels mandatory.

This isn’t just about politics. A nationwide movement called “Make America Healthy Again” helped bring attention to the issue. US Health and Human Services Secretary Robert F. Kennedy Jr. helped launch this effort.

And now, more people are paying attention.

Dyes as a Red Flag

A new study found something surprising. Researchers looked at about 40,000 food and drink items made by top US brands. They found that products with synthetic dyes had 141% more sugar than products without dyes.

That’s more than double the sugar.

These dyed foods had a little less saturated fat and salt. But the sugar was a big red flag. Dr. David Andrews from the Environmental Working Group said dyes are a warning sign for foods that are not very healthy.

Dr. David Andrews

The lead researcher, Dr. Elizabeth Dunford, knows this from her own life, too. She has two young kids. She noticed her son acted differently after eating sugary snacks with bright colors. That personal experience made her want to study it more.

The Bigger Problem: Processed Foods

But there’s more to this story.

Dyes are only part of the problem. The bigger issue is ultraprocessed foods, also called UPFs. These foods make up about 70% of what we eat in the US.

They’re made in factories using things most of us don’t use at home — like chemicals and added sugars.

These foods often include:

• Extra sugar and white flour
• Chemicals to keep them fresh
• Ingredients to make them taste or feel better

These added things don’t just make food colorful. They make it hard to stop eating. That’s where the danger lies.

Many studies have linked UPFs to health problems like type 2 diabetes, obesity, cancer, stroke, sleep issues, and early death. Even eating one serving a day can raise your risk.

Are Natural Colors Any Better?

Because of public pressure, many companies are now using natural colors instead of artificial ones.

Sounds like a good thing, right?

Natural colors might trick us. A product might say “natural color,” but still be just as unhealthy and heavily processed.

Dr. Jerold Mande

In other words, it’s not just about the color. It’s about the whole food.

Dyes Are Still Everywhere

Even with these changes, synthetic dyes haven’t gone away.

Dr. Dunford’s study found that 1 in 5 food and drink items still have artificial dyes. The most common one is Red No. 40, then Red No. 3, and Blue No. 1.

The worst categories are:

• Sports drinks (79%)
• Drink mixes (71%)
• Candies and sweets (54%)

Even simple things like hot dog buns, waffles, and taco shells might have dyes. That surprised the researchers, too.

Some companies are making changes, but it takes time. Big brands can need up to 18 months to change how they make their products. So what you see in stores today might be based on old decisions.

The Push to Be Honest

Lawmakers are stepping in. Texas passed a law that requires warning labels on foods with 44 different dyes or additives.

Big companies are also reacting.

• Kraft Heinz says it will stop using all synthetic dyes in the US by 2027.
• Nestlé says it will make the switch by next year.

Health groups say this is just the beginning. The goal is to help people understand what they’re eating so they can make better choices.

What You Can Do Right Now

If this all feels like a lot, don’t worry. You don’t have to wait for new laws to start making changes. Experts say you can take a few simple steps:

1. Eat More Whole Foods

Choose fruits, vegetables, nuts, grains, and beans. These foods don’t have dyes or additives. They also help you stay full.

2. Read Labels

Check the ingredients list. Dyes can show up where you don’t expect them — even in plain buns or tortillas.

3. Avoid Sugary Drinks

Drinks like sodas and sports drinks often have dyes. Try water, unsweetened tea, or fruit-infused water instead.

4. Cook at Home

Making meals at home gives you more control. Even simple meals are better when made from scratch.

5. Be Aware, Not Perfect

You don’t have to be perfect. Just knowing more about what’s in your food is already a big step — especially for your kids.

A Big Moment for Change

The fight against dyes is just the start. It’s opening our eyes to something bigger. These dyes don’t just make food pretty. They might be signs of a deeper problem — too much sugar, too much processing, and not enough real nutrition.

The “Make America Healthy Again” movement is helping push for changes. States are passing new rules. Companies are changing recipes.

But to truly fix the food system, we need to think differently about food. It’s not just about what we see on the label.

It’s about understanding what we eat.