Natural Alternatives to Artificial Food Coloring

Artificial food coloring has been used for decades to make packaged foods and drinks more colorful and appealing. However, as Easter approaches each year, many parents wonder about the safety of artificial food dyes for festive egg decorating and egg hunts.

While most artificial dyes are considered safe by the Food and Drug Administration (FDA), there is growing concern that they may pose a variety of health risks. Fortunately, there are simple ways to reduce or replace artificial food dyes with natural alternatives.

Study Results Are Mixed

When used in small amounts, artificial food dyes are unlikely to cause harm. However, some studies suggest that artificial food dyes used in the United States may pose health risks, especially for children. Potential side effects include:

• Hyperactivity and other behavioral issues
• Allergic reactions
• Negative effects on memory and learning
• Skin irritations
• Throat tightening

“There is also evidence that some food dyes, including Red 3, Red 40, Yellow 5 and Yellow 6, may increase cancer risk,” says Jacob Wolf, ND, LAc, a naturopathic doctor and acupuncturist at UH Connor Whole Health. “In fact, Red 3’s status was recently changed by the FDA to no longer allow it in foods or medications." Experts agree that more research is needed into the long-term health risks of artificial food coloring.

 

A Rainbow of Natural Alternatives

Artificial food colorings don’t add flavor or improve nutritional quality – and they’re typically found in highly processed foods, including everything from yogurt to trail mix to smoked salmon. As a result, many people are trying to reduce or eliminate these ingredients from their family’s diet.

In addition to reading labels and buying fewer foods with artificial colors, it’s easy to replace them when cooking or baking at home. There are pre-made, plant-based food colorings available at some natural food stores or online. Or you can make your own natural food colorings at home.

To make natural food coloring for Easter eggs, simmer two cups of water with one of the following for 15–30 minutes:

• Reddish Pink: 2 cups shredded beets
• Reddish Orange: 2 cups red onion skins
• Orange: 2 cups yellow onion skins
• Yellow: ¼ cup ground turmeric
• Green: 2 cups chopped purple cabbage and ¼ cup ground turmeric (two separate soaks)
• Blue: 2 cups chopped purple cabbage or 2 cups blueberries
• Lavender: 2 cups dried hibiscus flowers

After simmering, strain the liquid and add one tablespoon of white vinegar for every cup of strained dye liquid. Dip hardboiled eggs in the liquid until the desired colored is achieved. Keep in mind that the colors won’t be as intense as with commercial food dyes. For best results, use white eggs. Store colored eggs in the refrigerator.

The same plant ingredients can be used to make natural colorings for other foods, like frostings and cakes. Simply grind the ingredients into a fine powder and add water to make a paste. Gradually add small amounts to your recipe. Natural food colorings will add some flavor to the food, so choose your combinations wisely.

You can also experiment with other brightly colored ingredients, including freeze-dried fruits and vegetables and juices. Whatever the results, you have nothing to lose by reducing artificial ingredients in your food and your family’s celebrations.

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The clinical dietitians and whole health practitioners at University Hospitals can provide a wealth of information about food additives, natural alternatives and optimum nutrition for you and your family.