Thriving Thursday Nutrition Notes Issue 7 | Thursday, September 4, 2025

Hello there!

Johannah here—Your Kearney Registered Dietitian and Certified Diabetes Educator checking in with another edition of Thriving Thursday Nutrition Notes!

Food Dyes: What You Need to Know

Food dyes have been getting a lot of attention this year, and I want to take a moment to reflect on what we know about them—and how to navigate the claims we hear in mainstream media, social platforms, and beyond. My goal is always to compare those claims against the research and help you apply the information in a sensible way that works for you and your family.

As a dietitian credentialed through the Commission on Dietetic Registration, I am obligated to practice within our scope and standards of care—and I’m darn proud of that. I didn’t stumble into this profession; I researched it for years before pursuing this path because I wanted to be a reliable nutrition voice for those I serve. Everyone eats, so everyone has an opinion—and I respect that. So, with that said – I want to be abundantly clear that it’s also my responsibility to ensure the care I provide is tailored to each individual. Whenever we approach a controversial topic like food dyes, it’s important to weigh the risks and benefits for you—no blanket statements here at Evergreen Health and Wellness.

In an effort to slow down before we speed up, here’s the process I use when evaluating any nutrition approach:

• Evaluate the standards of care and research available and use this as a baseline.
• Weigh the risks vs. benefits when it comes to health claims and research.
• Consider research limitations and quality of literature available (for example, human vs. animal studies, correlation vs. causation)
• Consider the individual’s preferences, environment, and resources to determine what’s practical and necessary.
• Keep an open mind and remain flexible. Nutrition as a science is still relatively new and we’re learning more and more each day. What we know now, will most certainly evolve as more research is completed.

What Are Food Dyes?

The terms “food dye” and “food color” are often used interchangeably. Here’s the difference:

• Natural colors come from plants, spices, algae, or insects (e.g., turmeric for yellow, beet powder for red, spirulina for blue-green).
• Artificial dyes are made in a lab, often from petroleum, and include colors like Red No. 40, Yellow No. 5, and Blue No. 1.

Both are regulated by the U.S. Food and Drug Administration (FDA), which reviews safety and sets limits on how much can be used in foods.

Are Food Dyes Safe?

The FDA has approved the dyes currently on the market, but new research and reviews can change that approval. For example:

• In January 2025, the FDA banned Red No. 3, with removal required by 2027.
• The FDA is also phasing out other petroleum-based dyes, including Citrus Red No. 2 and Orange B.

Other countries have stricter rules, so food dye regulations vary worldwide.

What About Health Risks?

Concerns about food dyes are not new. Here’s what research shows so far:

• Hyperactivity in children: Some parents notice behavior changes when kids eat dyed foods. Studies show mixed results—some children may be sensitive, but dyes do not appear to directly cause ADHD.
• Cancer risk: No human studies show a direct link. Concerns mostly come from animal studies using amounts much higher than typical human consumption.

Weighing Risks and Benefits

The research on food dyes helps us assess potential risks versus benefits. While some people may be sensitive, it’s important to step back and look at the bigger picture.

Most foods containing synthetic dyes are not nutrient-dense. They’re often high in added sugars and saturated fat—think candy, sweetened drinks, chips, and brightly colored desserts. These are the very foods the Dietary Guidelines for Americans (2020–2025) recommend limiting to support overall health.

Consider it's not just the dye itself as much as the foods dyes typically found in. Choosing more whole, minimally processed foods not only lowers exposure to dyes but also improves overall diet quality.

Where Are Food Dyes Found?

Food dyes are common in:

• Breakfast cereals
• Candies and desserts
• Sports drinks and sodas
• Baked goods and packaged snacks

Look for terms like “artificial color,” “color added,” or specific dye names such as “FD&C Red No. 40” or “Blue 1 Lake” on ingredient labels.

Making the Best Choice for You and Your Family

Food dyes are just one part of the bigger nutrition picture. Eating small amounts is unlikely to cause harm for most people, but families may choose to avoid them if they notice sensitivity or want fewer processed foods.

Simple ways to cut back include:

• Choosing whole and minimally processed foods most of the time
• Checking labels when buying packaged foods

The bottom line: What matters most is balance. Focus on variety, moderation, and foods that fit your family’s nutritional needs, budget, and preferences.

*see below for the comprehensive list of resources used to compile this message.

Need help with navigating your nutrition? For More Information & Scheduling: Reach Out Today​

Healthy regards,
Johannah Schrader, RD, CDCES
Owner, Dietitian, and Diabetes Educator
Evergreen Health & Wellness | Kearney, MO

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Upcoming Yoga Offerings We offer a variety of classes at various times to accommodate the busiest of schedules. Upcoming Schedule: Monday, September 8th Evening Unwind | 5:30 pm Flow & Let Go | 6:45 pm Tuesday, September 9th Sunrise Flow | 6:15 am Wednesday, September 10th Intro to Yoga | 4:00 pm Power Sculpt | 5:30 pm Pre-registration and payment is kindly requested to ensure the best experience for all students. ONLINE CLASS REGISTRATION ​

Scans for Cans Campaign Update In August, we planned to initiate the Scans for Cans Campaign, and it quickly became evident that there's no reason to rush this! Therefore, the goal has been adjusted to complete 100 health scans (body composition and basic lifestyle risk screening), in exchange for food donations to the Kearney Food Pantry by the end of 2025. We're still planning to host some open-house clinics at office. Exact schedule coming out soon with online sign up It's our hope that Scans for Cans speaks to you as a simple, feel-good way to take charge of your health while giving back to your community. Let’s keep Kearney nourished—inside and out.

References for today's notes on food dyes: 1. Amchova, P., Siska, F., & Ruda-Kucerova, J. (2024). Food safety and health concerns of synthetic food colors: An update. Toxics, 12(7), 466. https://doi.org/10.3390/toxics12070466 2. Collins, S. C. (2025). Making sense of food colors: What parents and consumers should know. Academy of Nutrition and Dietetics. 3. McCann, D., Barrett, A., Cooper, A., Crumpler, D., Dalen, L., Grimshaw, K., Kitchin, E., Lok, K., Porteous, L., Prince, E., Sonuga-Barke, E., Warner, J. O., & Stevenson, J. (2007). Food additives and hyperactive behaviour in children. The Lancet, 370(9598), 1560–1567. https://doi.org/10.1016/S0140-6736(07)61306-3 4. Miller, M. D., Faber, S. C., & Jurewicz, J. (2022). Potential impacts of synthetic food dyes on activity and attention in children: A review. Environmental Health, 21(1), 45. 5. Schab, D. W., & Trinh, N. H. T. (2004). Do artificial food colors promote hyperactivity in children? A meta-analysis. Journal of Developmental & Behavioral Pediatrics, 25(6), 423–434. 6. U.S. Department of Agriculture, & U.S. Department of Health and Human Services. (2020–2025). Dietary guidelines for Americans (9th ed.). https://www.dietaryguidelines.gov​ 7. U.S. Food and Drug Administration. (2025a, January 15). FDA to revoke authorization for the use of Red No. 3 in food and ingested drugs.https://www.fda.gov/food/cfsan-constituent-updates/fda-revoke-authorization-use-red-no-3-food-and-ingested-drugs​ 8. U.S. Food and Drug Administration. (2025b, April 22). HHS, FDA to phase out petroleum-based synthetic dyes in nation’s food supply.https://www.fda.gov/news-events/press-announcements/hhs-fda-phase-out-petroleum-based-synthetic-dyes-nations-food-supply​ 9. Zhang, Q., Liu, J., Xu, Y., & Chen, J. (2023). The synthetic food dye Red 40 causes DNA damage in mice. Toxicology Reports, 11, 221–232. https://doi.org/10.1016/j.toxrep.2023.01.015