Natural Food Coloring: A Guide To Healthier Alternatives

Artificial or synthetic food dyes are commonly added to foods and snacks to enhance their color, vibrancy, and overall appeal. While artificial dyes are often more cost-effective, there are growing health concerns about their potential health effects. In particular, long-term exposure has been associated with adverse neurobehavioral issues in children. Fortunately, there are plenty of natural food coloring alternatives made from real fruits and vegetables that offer the same bright, appealing hues. Let’s explore natural food colorings, their benefits, and our top picks for cooking in the kitchen.

What are natural food colors?

Natural food coloring, or organic food coloring, is derived from natural sources such as plants, herbs, and foods. While many processed and packaged foods contain artificial dyes, an increasing number of high-quality food and supplement manufacturers are shifting toward natural alternatives. As consumers increasingly seek healthier, organic products, the demand for natural food coloring is on the rise. Additionally, regulations prohibit organic foods from containing artificial preservatives, colors, or flavors, further driving the shift towards natural alternatives.

Natural food coloring vs. artificial dyes 

Here’s a simple breakdown of the key differences between natural food colorings and artificial dyes:

Natural food coloring:

• Sourced from plants, herbs, or whole foods

• More expensive

• Examples: Turmeric, beet juice, spirulina

Artificial food dyes

• Derived from petroleum

• More cost-effective

• Examples: Red Dye 40, Yellow 5, Blue 1

Where do natural food colors come from?

Natural food colors come from plants, herbs, spices, and other whole foods, and their source determines both their hue, color, and where you might find them in the grocery store. Here are some common natural food color sources:

• Carotenoids: These pigments create deep orange, red, and yellow colors. Carotenoids, or beta-carotene, is what gives sweet potatoes, oranges, mangos, and pumpkins their signature orange color.

• Anthocyanins: Responsible for purple and blue colors found in grapes, cranberries, and blueberries. They’re often used in water-based products like jellies and soft drinks.

• Turmeric: This spice doubles as a natural colorant, adding a bold yellow to deep orange hue to foods. Turmeric is used in packed curries, mustards, or yellow-colored candies. 

The many benefits of natural food colors 

Natural food colors enhance the appearance of foods and offer several benefits, including:  

Safe and healthy

The safety of artificial food dyes is a controversial topic. While synthetic dyes like Red Dye 40 and Red Dye 3 are FDA-approved for food use, concerns remain about their long-term effects. Some studies suggest they may contribute to neurobehavioral issues, and animal research suggests a link with cancer. Additionally, though rare, some individuals may experience allergic reactions to certain food dyes. As a result, many food and supplement manufacturers are opting for healthy food coloring to avoid these potential risks.

Enhanced nutritional value

Natural food colorings also contain vitamins and minerals for an added nutritious boost, such as:

• Anthocyanins: Antioxidants found in berries, plums, and other red, blue, and purple plants, and support heart health.

• Carotenoids: Responsible for the bright yellows, oranges, and reds in carrots, sweet potatoes, and pumpkins, carotenoids have been linked to a lower risk of age-related macular degeneration (AMD). 

• Turmeric: Known for its bold yellow color, turmeric is packed with curcumin, a compound with powerful anti-inflammatory and antioxidant properties. 

Kind to the environment

As more food and supplements brands shift toward natural, organic, and safe food colorings, sustainability is becoming a bigger focus. Artificial dyes are often made from non-renewable resources, while natural food colors come from plants, fruits, and spices—ingredients that can be regrown from sustainable sources.  

Versatile

Natural food colors can create a multitude of hues that can color a variety of food and non-food products like packaged snacks, beverages, supplements, and cosmetic products.   

How to avoid products that contain synthetic food dyes

If you’re looking to cut out artificial food dyes, here are some simple ways to do it:

• Go organic: USDA-certified organic foods are free from artificial colors, preservatives, and flavors.

• Check the labels: When buying non-organic foods, get into the habit of reading ingredient lists. The FDA requires artificial dyes to be listed on food labels, often as Red 40, Yellow 5, and Yellow 6. Some labels may state “artificial color added” or “color added,” so keep an eye out for those too.

• Stick to whole foods: Unprocessed foods do not contain artificial dyes. Choose fresh fruits, vegetables, grains, seeds, and nuts over processed snacks.  

How to use natural food dye at home 

You can easily find natural food dyes or colorings at most grocery stores, so you can bake and cook with safe, vibrant colors at home. Here are some simple ways to use natural food coloring in homemade goods:

• Frosting

• Icing

• Glazes 

• Baked goods

• Marshmallows

• Candy

• Jello

• Syrups 

While we still need more research on the effects of artificial food dyes on our health, it’s important to keep in mind that moderation is key when it comes to what we eat. Teaching our kids about having a balanced diet and making thoughtful food choices sets them up for long-term health and habits that will stick.