What the FDA’s Ban of Red Dye 3 Means for You
The FDA’s recent ban of red dye 3 has made headlines, but do you know what it means for you and your diet?
Above all, my goal is to take the fear and anxiety out of choosing food items for yourself and your family but headlines like these are designed to scare you. Let’s take a look at the facts and alleviate some of that stress you might be feeling.
Red dye 3 has been linked to cancer in rats, which is the reason why it’s now being banned
The amount of red dye 3 these rats consumed was significantly higher than what we typically consume in our diets (this is often the case in vilified food items)
There are other food dyes still approved and allowed in our food system, as these have not been linked to cancer in studies
Some food dyes have also been linked to things like behavioral issues in some children with ADHD and allergic reactions
Now what should you do with this information? Really, my answer will be that it depends!
If you’re someone who is dedicated to eating meals made of mostly whole food ingredients, you’re rarely eating snack foods or eating out, and you’ve eliminated foods and drinks with lots of extra ingredients - you probably don’t need to do much. Your diet is already very low in food dyes and this news is not going to change your day to day.
If you’re someone who does have food dyes in their diet on a regular basis, there’s still no need to panic! Remember that the risk of cancer came at very high doses - much more than most people consume in their lifetime. That being said, I want to give you a few practical steps you can take if you’re concerned about the potential effects of food dyes like red dye 3:
Read labels more intentionally. Take a closer look at ingredient lists on packaged foods. If you notice artificial food dyes, consider swapping those items for alternatives without synthetic coloring. Many companies now use natural colorings like beet juice or turmeric (even Kraft Mac & Cheese!)
Prioritize balance. Remember that food dyes are often found in processed snacks, candies, and sugary drinks. If these items make up a large portion of your diet, I would recommend cutting back on these things anyway to support your overall health. This is about more than just limiting dyes. You’ll also benefit from cutting back on things like added sugars, unhealthy fats, and salt.
Involve your family. One of the best ways to get kids to try new foods is by involving them in the process of meal planning and cooking. Making homemade versions of your favorite snacks can be a fun family activity!
Don’t stress over occasional treats. Birthdays, holidays, and special events often include brightly colored cakes, candies, or desserts. Enjoying these on occasion won’t outweigh the benefits of an otherwise balanced diet.
A Balanced Perspective
The FDA’s ban on red dye 3 is a step toward improving the safety of our food system, but it doesn’t mean you need to overhaul your pantry overnight. It also doesn’t mean processed foods will become more nutritious when “red dye 3 free” labels inevitably start popping up.
As a dietitian, I want you to include more minimally processed whole foods into your diet anyway - ya know, those foods that are naturally lower in additives like dyes.
Food choices are personal, and every family has unique priorities and circumstances. My goal isn’t to tell you what to do - it’s to give you the knowledge to make informed decisions that work for you.
Take it one step at a time, and remember that small changes can make a big difference over time. A healthy diet is about consistency, not perfection!
What are your thoughts on food dyes? Have you started making any changes in light of the red dye 3 ban? Let me know in the comments below - I’d love to hear from you!