There are many opinions about food; after all, everyone has to eat. So, it can often be challenging to separate fact from fiction when it comes to any food-related question. One of the biggest questions many Americans have about food is whether or not artificial food colors cause cancer.

Artificial food colors

Artificial food colors are food additives. An additive is any substance a manufacturer adds to food during production, processing, treatment, packaging, transportation or storage. 

Companies use artificial colors in food for multiple reasons, including:

• Correcting natural variation in color. 
• Enhancing naturally occurring colors.
• Adding color to otherwise colorless foods. 

“Basically, manufacturers use these colors to boost a food’s appeal by increasing color,” says Nebraska Medicine nutrition therapist Rebecca Beaudoin, RDN, LMNT. “When it comes to artificial colorings, they’re derived from a chemical source rather than a natural food source.”

Can artificial colors cause cancer?

“An excellent resource for this topic, and other cancer-related questions, is the American Institute of Cancer Research,” says Beaudoin. “Their stance on food additives is that the only one that, thus far, we know increases cancer risk in humans is nitrates.”

While researchers haven’t proved artificial food colorings cause cancer, other studies have shown they may be responsible for increasing hyperactivity, especially in children. “Still, in general, the American Institute of Cancer Research has said there are not scientifically proven cancer-causing agents in our food,” says Beaudoin. 

Adverse effects from artificial colors outside of cancer?

As mentioned, some research shows that artificial colors increase hyperactivity in some children. “The American Academy of Pediatrics has said there’s a potential for artificial food colorings to cause hyperactivity in kids, although further research is needed.”

“In general, when parents ask me about our food, I say it’s absolutely safe,” says Beaudoin. “But you also know your child better than anyone else. So, if you feel your child is having a problem with certain foods, check labels and look for specific ingredients you think may be bothering them.”

Artificial food colors and colorectal cancer

“In cancer prevention, we talk a lot about processed meats and ultra-processed foods as increasing our risk for cancer, specifically breast and colorectal cancer,” says Beaudoin. “And these foods tend to have colorings in them.” 

Because of this link between processed foods and artificial colors, it’s difficult to separate whether it’s the food itself or the coloring that’s leading to an increased cancer risk. “It’s another area we need more research on,” says Beaudoin. “But we do talk about limiting processed meats and ultra-processed foods – typically a source of artificial colors.”

There’s a lot of fear about food in America. “Still, I always assure patients, in general, our food is very safe and you can feel safe eating it,” says Beaudoin. “If there’s something you don’t agree with, read the labels and choose a different product – make your voice heard by selecting another product.”

Reducing artificial food color consumption

“I always like to push people to choose more whole foods,” says Beaudoin. “The best choice is to consume whole, healthy foods as often as possible. Nothing is added to them; that’s why every disease state encourages you to increase fruit and vegetable intake and overall fiber consumption.” An additional benefit to eating more whole foods is that you know they have zero artificial additives – colors or otherwise. 

Something else Beaudoin encourages her patients to track is their overall pattern of food and how it drives their health. “It’s not one food that makes or breaks our health,” says Beaudoin. “So, to fixate on one thing is misguided.” Exploring your overall food consumption and patterns is more important than eliminating or avoiding a single item.

“When I talk to patients as a provider, I really try to focus on bringing in more of the good foods rather than harping on the negative foods you’re eating,” says Beaudoin. “I don’t like to use fear as a motivator. I like to use health, what positive actions we can take, and the positive results these actions will achieve.”

Improving your health through your diet

While eating more whole foods over processed foods would benefit anyone, it’s vital to note that everyone comes from different environments and backgrounds. Accordingly, your ability to get more whole foods will vary greatly based on these circumstances. 

“Do the best you can, make choices that you feel are right for you and your family, and if there’s something in a particular product you don’t agree with, choose another one,” says Beaudoin. “But the overall pattern of our diet is truly the most important thing.”

“Take small steps; for example, set a goal of one fruit and vegetable a day. Then move to two a day, and so forth,” says Beaudoin. “Through this method, implementing these small steps will gradually move you in the right direction.”