Red 40 Isn’t the Real Problem

Lately, artificial food dyes like Red 40 and Yellow 5 have been grabbing headlines. Some states are even debating bans. Parents are spiraling on social media, and brands are scrambling to swap out “petroleum-based” colors for beet juice and turmeric. But let’s be honest this isn’t the fix we need. Food dyes are found in foods like sugary cereals, sugary sweetened beverages, candy, and snacks, foods that aren’t exactly winning nutrition awards in the first place. Dyes make them look more appealing, but pulling the color won’t magically make them healthy.

Here’s the real issue: the quality of our diets is trash. According to the USDA’s Healthy Eating Index, only 12% of us eat enough fruit. Just 10% get enough vegetables. Whole grains? A measly 2% meet the goal. Meanwhile, we’re crushing it in added sugar and sodium conveniently found in those bright neon-colored foods everyone’s suddenly so worried about.

Yes, food dyes are synthetic. And yes, some studies suggest they may affect hyperactivity in sensitive children, but the evidence is mixed. Swapping a Red 40-laced fruit snack for a dye-free one isn’t a health upgrade. It’s still sugar molded to look like fruit. A marketing win, not a nutrition one and overlooking the bigger issue: a highly processed food supply that is often low in nutritional value.

If we actually want to move the needle on health, we need to focus less on demonizing food dyes and more on the food itself. Many of the foods that contain artificial dyes are also high in added sugars, sodium, and saturated fats, while lacking fiber, vitamins, and minerals. Eating these types of foods regularly has been linked to chronic diseases like obesity, type 2 diabetes, and heart disease. So, removing dyes from those same foods doesn’t make them healthy it just makes them a little less flashy.

If we really want to make a dent in improving our health, especially the health of our children, we need to focus on what does matter: eating more whole foods. Fruits and vegetables offer a powerful combination of nutrients and fiber that support everything from gut health to brain development. Whole grains like oats, brown rice, and whole wheat pasta provide steady energy and help reduce the risk of chronic disease. Lean proteins such as eggs, chicken, fish, tofu, or beans are essential for growth and satiety. And healthy fats from nuts, seeds, and olive oil play an important role in hormone regulation and heart health.

When we fill our plates with these types of foods, we’re not just avoiding the bad stuff we’re actively giving our bodies what they need to function at their best. These are the changes that research shows make a real impact, not only on weight and disease risk, but also on energy, mood, and overall well-being.

So yes, if food dyes give you pause, avoid them but don’t lose sight of the bigger picture. A dye-free candy is still candy. If you want real color on your plate, try blueberries, spinach, sweet potatoes, and bell peppers. They don’t just look pretty they actually do something for your body.

Want the full scoop on food dyes, behavior myths, and what actually matters? Listen to our August episode of Bite by Bite: Nutrition for Life. Because the problem isn’t the food dye it’s that we’re eating like Skittles are a food group.

Monica Nagele MS/RD is the Purdue Extension Montgomery County Extension Director, Health and Human Science Educator