Many packaged foods contain ingredients that can rob us of our health. As you read labels, become familiar with certain ingredients to avoid at all costs. Let’s review them:
ACESULFAME POTASSIUM (ACE-K)
What it is: Artificial sweetener.
Why to avoid: The Center for Science in the Public Interest says to avoid it because safety testing done in the 1970s was inadequate.1 See “Artificial Sweeteners.”
Sources: Diet drinks, protein shakes and powders, fruit cups, yogurts, and “sugar-free” products.
ARTIFICIAL FLAVORS
What they are: Synthetic flavors made from proprietary chemicals.
Why to avoid: These are used to make fake food taste real and are a clear clue that the food you’re eating is full of other bad things. Artificial flavors are not a single ingredient; each flavor may contain of up to 100 other ingredients, including synthetic chemicals, solvents, and preservatives such as BHA, propylene glycol, MSG, parabens, and more.
Sources: Cereal, candy, drink mixes, desserts, and soft drinks.
ARTIFICIAL SWEETENERS (IN GENERAL)
What they are: Zero-calorie sweeteners such as aspartame and sucralose.
Why to avoid: Although they have no calories, artificial sweeteners have been shown to contribute to weight gain by encouraging sugar cravings.
Sources: Anything labeled “diet,” “low calorie,” “sugar free,” or “reduced sugar.”
ASPARTAME (NUTRASWEET)
What it is: Artificial sweetener.
Reasons to avoid: Studies show that artificial sweeteners encourage sugar craving and sugar dependence and are thereby linked to weight gain.2 In addition, research has linked aspartame to various medical conditions, though more research is needed.3
Sources: Diet drinks, protein shakes and powders, fruit cups, yogurts, chewing gum, “sugar-free” products.
AZODICARBONAMIDE (AKA THE “YOGA MAT CHEMICAL”)
What it is: Dough conditioner.
Reasons to avoid: The World Health Organization has linked it to respiratory issues, allergies, and asthma. When the azodicarbonamide in bread is baked, there is research that links it to tumor development and cancer. Semicarbazide (a carcinogen)4 and urethane5 (a suspected carcinogen) can form from azodicarbonamide during baking. This additive is banned in Europe and Australia, and the Center for Science in the Public Interest has called on the FDA to ban it in the U.S. as well.6
Sources: Sandwich breads, buns, rolls, and other baked goods.
BHA (BUTYLATED HYDROXYANISOLE)
What it is: Synthetic preservative.
Reasons to avoid: BHA is an endocrine disruptor, linked to cancer and tumors in animal studies.7 The International Agency for Research on Cancer classifies BHA as “possibly carcinogenic to humans”; it’s been deemed a “reasonably anticipated human carcinogen” by the USDA’s National Toxicology Program.8 It’s also on EWG’s Dirty Dozen list of food additives to avoid and is banned in other countries.9
Sources: Sausage, pepperoni, pizza, canned soup, boxed potatoes, potato chips, drink mixes, canned refried beans, spaghetti sauce, and chewing gum.
BHT (BUTYLATED HYDROXYTOLUENE)
What it is: Synthetic preservative.
Reasons to avoid: BHT has been shown to affect the signaling from our gut to our brain that normally tells us to stop eating.10 Disruptions in these signals could contribute to overeating and obesity. BHT is also an endocrine disruptor that is linked to cancer in some animal studies. The EWG includes BHT on its Dirty Dozen list of food additives to avoid.
Sources: Cereal, packaged nuts, pepperoni, cake mix, and granola bars.
BLUE #1 (BRILLIANT BLUE)
What it is: Artificial blue dye derived from petroleum.
Reasons to avoid: This is one of the worst artificial colors because it has been shown to cross the blood-brain barrier. According to testimony at an FDA committee meeting, the FDA asked doctors to stop adding Blue #1 to tube feedings because “patients were dying, not from their disease, but from the Blue number 1, which apparently caused refractory hypotension and metabolic acidosis, and also, incidentally, turned their colons bright blue.”11 This dye is also linked to hyperactivity and an increased risk of kidney tumors. Some research suggests it is a potential neurotoxin.12
Sources: Candy, drink mixes, soft drinks, chewing gum, toaster pastries, popsicles, marshmallows, fruit snacks.
CALCIUM PEROXIDE
What it is: Bleach and dough conditioner.
Reasons to avoid: If you see this chemical on an ingredients list, it’s a sure sign that the food is heavily processed. It has been banned in Europe, as well as from some stores such as Whole Foods in the U.S.
Sources: Croutons, sandwich breads, buns, rolls, and other baked goods.
CALCIUM PROPIONATE
What it is: Mold inhibitor.
Reasons to avoid: Although this chemical is considered a safer preservative, research published in the Journal of Paediatrics and Child Health links it to “irritability, restlessness, inattention and sleep disturbance in some children.”13 Long-term consumption has been shown to damage the stomach lining and induce ulcers.
Sources: Croutons, sandwich breads, buns, rolls, and other baked goods.
CANOLA OIL
What it is: Refined cooking oil.
Reasons to avoid: Whenever I see the chefs on Food Network using canola oil I want to scream at the TV… and I have to admit, I sometimes do. For years, I was misled into thinking that canola oil was healthy and I would buy quarts of it. It’s not healthy. This oil goes through intense processing with chemical solvents, steamers, neutralizers, de-waxers, bleach, and deodorizers before it ends up in the bottle. It is most often extracted with the neurotoxin hexane, and some hexane residue can remain in the oil. The FDA doesn’t require food manufacturers to test for residues.
Canola oil is extracted from rapeseed plants that have been bred to have lower levels of toxic erucic acid, which causes heart damage in lab animals.14 Before it was bred this way, it was called rapeseed oil and used for industrial purposes. It later got the fancy new name “canola,” but it still contains trace amounts of erucic acid (up to 2 percent, which is considered “safe”). In 1995, conventional farmers began genetically engineering (GMO) rapeseed to be resistant to herbicides, and now almost all canola crops in North America are GMO. Research has also found some trans fat in canola oil, created during its heavy processing;15 these trans fats are not labeled.
Sources: Boxed mixes, bakery items, desserts, dressings, sauces, frozen meals, crackers, and snack foods.
CARAMEL COLOR
What it is: Brown food coloring.
Reasons to avoid: Linked to cancer,16 caramel color has no nutritional benefits and is only used cosmetically to improve the appearance of food. It’s sometimes added unnecessarily to food and drinks that are naturally brown.
Sources: Soft drinks, pancake syrup, coffee shop drinks, cereal, deli meat, and soups.
CARRAGEENAN
What it is: Thickener and emulsifier to keep ingredients from separating.
Reasons to avoid: Known to cause digestive problems and intestinal inflammation, this additive can be contaminated with “degraded carrageenan.” Tests have found as much as 25 percent degraded carrageenan in “food-grade carrageenan” (the kind used in food and drinks). Degraded carrageenan is classified as a “possible human carcinogen” by the International Agency for Research on Cancer.17
Sources: Almond milk, coconut milk, soy milk, dairy-free milks, ice cream, deli meat, cottage cheese, and coffee creamers.
CELLULOSE
What it is: Anti-caking agent and thickener usually made from wood. It is also sometimes used to bulk up foods with fake fiber.
Reasons to avoid: Cellulose is much cheaper to obtain from wood than from vegetables, so the food industry usually relies on wood by-products to make it. Cellulose can also come from vegetables, but will be listed on the label as such (very rare). Research links consumption of this additive (not naturally occurring) to weight gain, inflammation, and digestive problems.
Sources: Shredded cheese, pizza, spice mixes, pancake syrup, and foods labeled as “high fiber” or “added fiber.”
CITRIC ACID
What it is: Preservative and flavor (sour taste).
Reasons to avoid: Although citric acid is naturally found in lemons and other fruits, the additive used in packaged foods is typically derived from mold made with GMO corn (not from fruit).18
Sources: Juice, bottled iced tea, citrus-flavored sodas, energy drinks, baby food, flavored chips, candy, and canned tomatoes.
CORN OIL
What it is: Refined cooking oil.
Reasons to avoid: Here’s another oil that is processed with chemical solvents, steamers, neutralizers, de-waxers, bleach, deodorizers, and hexane. Unless it is Non-GMO Project verified or organic, corn oil typically comes from GMO corn.
Sources: Chips, frozen meals, coated pretzels, cookies, sausages, snack mix, crackers, microwave popcorn, canned soups, and canned chili.
CORN SYRUP
What it is: Heavily processed form of sugar made from corn.
Reasons to avoid: This refined sugar has no nutritional value. Unless the product is organic or Non-GMO Project verified, it is typically made from GMO corn that produces its own insecticide.
Sources: Sauces, crackers, desserts, pie, and pancake syrup.
COTTONSEED OIL
What it is: Refined cooking oil.
Reasons to avoid: This oil is made from a by-product of industrial waste from the cotton farming industry (cotton isn’t even a food crop). Despite being one of the most prevalent GMO crops, cotton crops are exposed to many agricultural chemicals and pesticides—which is why cotton has been called the “World’s Dirtiest Crop.”19 Residues from these pesticides can potentially remain in cottonseed oil, according to data collected by the FAO/WHO Joint Meetings on Pesticides Residues.20 To extract the oil, the cottonseeds are subjected to intensive chemical refining with toxic hexane, bleach, and deodorizers.
Sources: Fries, fried foods, chips, and baked goods.
DATEM (DIACETYL TARTARIC ACID ESTERS OF MONOGLYCERIDES)
What they are: Dough conditioner that is usually derived from soybean or canola oil (GMO crops).
Reasons to avoid: This ingredient can be a hidden form of deadly trans fat. See “Monoglycerides” below.
Sources: Sandwich breads, buns, baked goods, and crackers.
DEXTROSE
What it is: Heavily processed form of sugar, usually made from corn. It is also used as a filler.
Reasons to avoid: This refined sugar has no nutritional value. Unless the product is organic or Non-GMO Project verified, it is typically made from GMO corn that produces its own insecticide.
Sources: Chips, artificial sweeteners, frozen meals, cake mix, cookies, cereal, and meat sticks.
DIMETHYLPOLYSILOXANE (“SILLY PUTTY” INGREDIENT)
What it is: Defoaming agent.
Reasons to avoid: There have been no major studies conducted on the safety of dimethylpolysiloxane in food by the FDA or the food industry since it was approved in 1998. The FDA allows it to be preserved with formaldehyde, a very toxic substance.21
Sources: French fries, deep-fried foods, yogurt, fountain drinks, and phase oil (a butter substitute used by some restaurants).
ENRICHED FLOUR AND BLEACHED FLOUR
What they are: Heavily processed flours with synthetic vitamins and minerals added.
Reasons to avoid: Flour can be treated with any of the 60 different chemicals approved by the FDA before it ends up on store shelves, including chemical bleach. The processing destroys nutrients, such as vitamin E and fiber. It has no nutritional value and is essentially dead food, so food makers “enrich” it with synthetic vitamins (niacin, reduced iron, thiamine mononitrate, riboflavin, folic acid) that are not from nature. (See “Synthetic Vitamins” below). Wheat has been heavily hybridized to make it easier for the food industry and is believed to be contributing to an increase in celiac disease,22 and is often sprayed directly with Monsanto’s Roundup herbicide.
Sources: Breads, buns, rolls, and other baked goods.
ERYTHRITOL
What it is: Sugar alcohol and low-calorie sweetener.
Reasons to avoid: It can wreak havoc on healthy gut bacteria, leading to a whole host of diseases. Erythritol can bring on diarrhea, stomach upset, and headache when consumed in “normal amounts.”23 It is also a powerful insecticide.
Like other artificial sweeteners, it can also increase your cravings, so you’ll end up eating more food. Although this is a naturally occurring sugar that is sometimes found in fruit, food manufacturers don’t actually use the natural stuff. Instead they usually start with GMO corn (unless organic or non-GMO verified) and then put it through a complex fermentation process to come up with chemically pure erythritol.
Sources: Stevia products, diet drinks, yogurt, and pudding cups.
GELLAN GUM, LOCUST BEAN GUM, AND GUAR GUM
What they are: Thickeners.
Reasons to avoid: These ingredients are known to cause stomach issues such as bloating and gas in people who have sensitive digestive systems.24
Sources: Almond milk, coconut milk, soy milk, nondairy milks and creamers, ice cream, and cottage cheese.
HIGH-FRUCTOSE CORN SYRUP (HFCS)
What it is: Heavily processed sweetener made from cornstarch. It contains more fructose than regular corn syrup.
Reasons to avoid: This sweetener increases appetite, promotes weight gain, and can lead to type 2 diabetes, heart disease, cancer, and dementia.25 HFCS has been shown to especially contribute to type 2 diabetes in children.26 One study also found it can be contaminated with toxic mercury.27
Sources: Soft drinks, pancake syrup, barbecue sauce, ketchup, cookies, breads, buns, frosting, and pies.
HFCS-90 (FRUCTOSE OR FRUCTOSE SYRUP)
What it is: Heavily processed sweetener made from cornstarch. It contains more fructose than high-fructose corn syrup. Regular HFCS contains up to 55 percent fructose, whereas HFCS-90 has 90 percent fructose by weight. This is nine times more fructose than the average fruit.
Reasons to avoid: Excessive fructose in your diet is associated with obesity and cardiovascular disease. HFCS-90 is derived from corn starch, which is likely GMO. Some companies say that fructose is natural and comes from fruit, but this processed additive is typically derived from GMO corn. When HFCS-90 is used, the ingredient label won’t indicate that “high-fructose corn syrup” is an ingredient; rather, it is deceptively labeled as “fructose” or “fructose syrup” without any reference to high-fructose corn syrup.
Sources: Yogurt, cereal, granola bars, and potato chips.
MALTODEXTRIN
What it is: Heavily processed starch used as a filler, thickener, preservative, and sweetener.
Reasons to avoid: Maltodextrin negatively affects gut bacteria: a disruption that can put you at greater risk of disease.28 It has no nutritional value—meaning it is not real food—and is used as a filler to artificially increase the volume of processed foods. Unless it is organic or Non-GMO Project verified, it is commonly from GMO corn. It is also a hidden form of MSG.
Sources: Potato chips, mac and cheese, frozen meals, powdered drink mixes, and pudding.
MONOGLYCERIDES AND DIGLYCERIDES (MONO- AND DIGLYCERIDES)
What they are: Emulsifiers that help keep ingredients from separating.
Reasons to avoid: These are made from oil by-products, including partially hydrogenated canola and soybean oils that contain artificial trans fat, making this additive a hidden source of trans fat in our food. They are permitted even in foods labeled as “0 grams of trans fat” because they are categorized as emulsifiers (not lipids) by the FDA. Artificial trans fat is correlated with an increased risk of type 2 diabetes and heart disease.
Sources: Ice cream sandwiches, low-fat ice cream, frozen yogurt, peanut butter, margarine, nondairy creamer, tortillas, and bread.
MONOSODIUM GLUTAMATE (MSG)
What it is: Artificial flavor enhancer.
Reasons to avoid: Purely used to increase food cravings and irresistibility, MSG is linked to headaches, obesity, depression, and mental disorders.29 Besides the additive monosodium glutamate (MSG), the food industry sneaks in other additives—such as yeast extract and hydrolyzed proteins—that contain free glutamic acids, which are chief components of MSG.
Sources: Frozen meals, chips, dressings, soups, rice, and pasta mixes.
NATURAL FLAVORS
What they are: Flavors made from a proprietary mixture of chemicals derived from anything in nature.
Reasons to avoid: The only difference between natural and artificial flavors is that natural flavors come from substances found in nature. Natural flavors are used to make fake food taste real. Every flavor may contain up to 100 ingredients, including synthetic chemicals, propylene glycol as a solvent, and the preservative BHA,30 as well as GMO-derived ingredients (unless organic or Non-GMO Project verified). Flavors can also include excitotoxins such as MSG.
Sources: Almost all processed foods.
NEOTAME
What it is: Artificial sweetener.
Reasons to avoid: Although neotame is relatively new and rarely used, some health experts warn that it is more harmful to our health than aspartame.31 But its safety is still up in the air. It is often used in foods, along with other artificial sweeteners.
Sources: Diet juice, yogurt, chewing gum, diet soda, orange drink, and drink mixes.
PROPYLPARABEN (E216) OR METHYLPARABEN
What it is: Synthetic preservative.
Reasons to avoid: Parabens are endocrine-disrupting chemicals linked to breast cancer and reproductive problems.32 EWG includes propylparaben on its Dirty Dozen list of top food additives to avoid.
Sources: Snack cakes, desserts, frosting, tortillas.
PARTIALLY HYDROGENATED OILS (ARTIFICIAL TRANS FAT)
What it is: Oil that has been solidified with chemical processing. These fats are typically made with GMO soybean, cottonseed, or canola oil.
Reasons to avoid: These oils are strongly correlated with an increased risk of type 2 diabetes and heart disease.33 The Institute of Medicine says trans fats have “no known health benefit” and there is no safe level to eat. The FDA required all food manufacturers to remove partially hydrogenated oils by June 2018, but food companies can still petition the FDA for a special permit to continue using them.
Sources: Frosting, baked goods, nondairy creamers, cookies, and crackers.
PROPYL GALLATE
What it is: Synthetic preservative.
Reasons to avoid: Linked to increased risk of tumors and endocrine disruption, this chemical is on EWG’s list of additives to avoid.34
Sources: Sausage, pizza, and stuffing mix.
RED #3 (ERYTHROSINE)
What it is: Artificial red dye derived from petroleum.
Reasons to avoid: Recognized as an animal carcinogen, Red #3 was banned from cosmetics in 1990, yet the FDA still permits it in food.
Commonly found in: Strawberry milk, baked goods, maraschino cherries, candy, and sausage casings.
RED #40 (ALLURA RED)
What it is: Artificial red dye derived from petroleum.
Reasons to avoid: The most popular artificial color used in the U.S., Red #40 is linked to hyperactivity in children.35 Europe requires any food containing this dye to carry the warning label “May Have an Adverse Effect on Activity and Attention in Children.” This is why many food companies use natural colors in Europe instead. Controversial research suggests this dye can accelerate the appearance of tumors.36 It has no nutritional benefits and is only used cosmetically to improve the appearance of food.
Sources: Soft drinks, candy, cake, frosting, cookies, fruit cups, cherry filling, popsicles, toaster pastries, cereal bars, cereals, ice cream, yogurt, and drink mixes.
SODIUM BENZOATE (E211) OR POTASSIUM BENZOATE (E212)
What they are: Synthetic preservatives.
Reasons to avoid: When combined with either ascorbic acid (vitamin C) or erythorbic acid, these preservatives produce benzene, a known carcinogen.
Sources: Soft drinks, pickles, syrups, sauces, and salad dressing.
SODIUM NITRATE AND SODIUM NITRITE
What they are: Synthetic preservatives.
Reasons to avoid: Both are linked to increased risk of cancer.
Sources: Deli meat, ham, sausage, hot dogs, bacon, jerky, and meat snacks.
SODIUM PHOSPHATE
What it is: Preservative.
Reasons to avoid: Sodium phosphate exists in practically all processed foods. If you take in phosphate additives often, they can lead to excessive levels of phosphate in the blood. This accumulation puts you at risk of chronic kidney disease, increased mortality, heart disease, and accelerated aging. The EWG warns that sodium phosphate is a top additive to avoid.
Sources: Cooked chicken, pudding, gelatin, mac and cheese, frozen desserts, frozen meals, soup, deli meat, and imitation cheese slices.
SOYBEAN OIL
What it is: Refined cooking oil.
Reasons to avoid: Here we have one of the most unhealthy oils around. It increases the risk of obesity, inflammation, cardiovascular disease, cancer, and autoimmune diseases. Unless it’s organic or Non-GMO Project verified, it’s almost always made from GMO soybeans. When researchers tested GMO soybeans, they found that they contain high levels of residues from the herbicide glyphosate (Monsanto’s Roundup), compared to non-GMO soybeans.37 To extract the oil, the soybeans are subjected to intensive chemical refining with toxic hexane, bleach, and deodorizers.
Sources: Vegetable oil, salad dressing, crackers, cookies, baked goods, trail mix, potato chips, frozen meals, frozen desserts, buns, soup, and sauces.
SOY PROTEIN ISOLATE
What it is: Heavily processed protein supplement made from soy flour that has fiber, fat, and nutrients removed.
Reasons to avoid: Soy can cause hormonal disruptions because it has estrogen-mimicking properties. It also has an abundance of phytic acid, which inhibits absorption of calcium and other vital minerals in the diet.38 The soy protein is usually extracted with the neurotoxin hexane (and the final product may contain residues of hexane). Unless it’s organic or Non-GMO Project verified, it’s also almost always made from GMO soybeans.
Sources: Protein powder, protein shakes, protein bars, veggie burgers, veggie dogs, soup, and frozen meals.
STEVIA EXTRACT (REBAUDIOSIDE A OR REB A)
What it is: A low-calorie sweetener.
Reasons to avoid: This is not the same as whole stevia leaf that you can grow in your backyard. The extract is highly processed using a patentable chemical-laden process that includes about 40 steps to process the extract from the leaf, relying on chemicals like acetone, methanol, ethanol, acetonitrile, and isopropanol.39 Some of these chemicals are known carcinogens. Most stevia formulations on the market also contain natural flavors, along with either erythritol or dextrose. Look for “whole leaf stevia” or an extract that contains no additional additives instead.
Sources: Soft drinks, coconut water, kombucha, bottled tea, protein drinks, protein bars, juice, and yogurt.
SUCRALOSE (SPLENDA)
What it is: Artificial sweetener made by chlorinating sugar.
Reasons to avoid: Independent animal research links sucralose to leukemia.40 It’s also been shown that artificial sweeteners are doing little to help people lose weight and are actually linked to weight gain.
Sources: Chewing gum, diet sodas and drinks, iced tea, yogurt, pudding, and fruit cups.
SYNTHETIC VITAMINS
What they are: Lab-created vitamins made from a variety of sources like coal tar, petroleum, or GMOs. Examples include: vitamin A palmitate, thiamine (vitamin B1), riboflavin (vitamin B2), ascorbic acid (vitamin C), and folic acid.
Reasons to avoid: These vitamins differ from their natural counterparts, and thus aren’t believed to be absorbed by your body as well as naturally present vitamins from whole food. They are often found in foods labeled “enriched” or “fortified.” Some fortified foods have been found to have dangerously high levels of synthetic vitamins and minerals—especially for kids.
Sources: Cereal, bread, snack bars, protein drinks, meal replacements, supplements, milk.
TAPIOCA STARCH
What it is: Starch often used to replace wheat in gluten-free foods.
Reasons to avoid: Tapioca starch can be hard to avoid completely on a gluten-free diet—but it’s something to be aware of and to limit in your diet. It is very high in carbohydrates but hardly contains any fiber, fat, protein, vitamins, or minerals, and basically just supplies empty calories that can spike blood sugar higher than refined sugar does.
Sources: Gluten-free bread, gluten-free tortillas, gluten-free baked goods, gluten-free crackers.
TBHQ (TERT-BUTYLHYDROQUINONE)
What it is: Synthetic preservative.
Reasons to avoid: TBHQ has been linked to vision disturbances, liver enlargement, childhood behavioral problems, stomach cancer, and most recently, to the rise in food allergies. Research shows that TBHQ negatively affects “T-cells,” which are important immune system defenders, in a way that promotes allergies to tree nuts, milk, eggs, wheat, and shellfish.41 Banned for use in food in other countries, including Japan, TBHQ is on the Center for Science in the Public Interest’s list as one of the worst food additives ever. This ingredient is not always on the label.
Sources: Crackers, cookies, microwave popcorn, peanut butter chocolates, pastries, biscuits, and frozen pizza.
TITANIUM DIOXIDE
What it is: Food color used to brighten and whiten.
Reasons to avoid: Microscopic particles (nanoparticles) of titanium dioxide are sometimes used to make white foods even whiter and brighter; however, it is not always labeled. According to Friends of the Earth, “In laboratory studies, nanoparticles of titanium dioxide have been found to be immunologically active, meaning they cause a reaction from the body’s defensive system. Recent studies have indicated these particles may play an important role in the initiation or exacerbation of gastrointestinal inflammation, by adsorbing bacterial fragments and then carrying them across the gastro-intestinal tract.”42
Sources: Yogurt, cottage cheese, powdered sugar, candy, chewing gum, pudding, drink mixes, marshmallows, and mayonnaise.
VANILLIN
What it is: Artificial flavor (imitation vanilla) typically made from petrochemicals and wood pulp.
Why to avoid: A fake food and an artificial flavor, vanillin tricks your brain into believing that you are eating real vanilla. It also doesn’t contain all of the health-building antioxidants found in real vanilla extract.
Sources: Milkshakes, ice cream, yogurt, protein shakes, and candy.
YELLOW #5 (TARTRAZINE) AND YELLOW #6 (SUNSET YELLOW)
What they are: Artificial yellow dyes derived from petroleum.
Reasons to avoid: Both are linked to several health issues, including allergies and hyperactivity in children.43 Europe requires any food containing dyes to carry the warning label “May Have an Adverse Effect on Activity and Attention in Children.” These dyes have been found to be contaminated with carcinogens, such as benzidine.44 They have no nutritional benefits and are only used cosmetically to improve the appearance of food.
Sources: Candy, fruit snacks, cereals, mac and cheese, chips, and pickles.