Food Fears Debunked: What a Dietitian Mom Actually Thinks About Seed Oils, Food Dyes & More

Food Dyes

Questions about the safety of artificial food dyes have been swirling for decades, but it has reached a fever pitch lately. These man-made dyes are used to color a bunch of products, from cereal to cough syrup. Kids consume more dyes than any other age group.

While the FDA says dyes are safe, research suggests some children may be sensitive to them when it comes to behavior. Studies have shown an association between dyes and attention problems in some kids, especially those with ADHD.

MY TAKE

Would I like to see synthetic dyes out of the food supply? Sure. They don’t serve a purpose other than providing color, and some kids may be sensitive to them. But I also think the risks of food dyes are way overblown. And natural colors are more expensive, so it could increase product costs to replace them.

The good news is that a lot of companies have been moving away from them anyway, so naturally colored versions are easier to find. If you want to avoid dyes, check ingredient lists for names like Red 40 and Yellow 5. You could also test out a dye-free diet if you suspect your child is sensitive.

READ MORE: Is Artificial Food Coloring Safe For Kids?

Seed Oils

Seed oils are getting a lot of hate these days. In fact, some people refer to these oils “the hateful eight”–which is needlessly scary and dramatic.

Critics of these oils–which include canola, corn, flaxseed, sesame, and sunflower seed oil–say the processing used to make them creates harmful compounds. They also say consuming too many of them leads to an imbalance between omega-6 fatty acids (found in seed oils) and omega-3 fatty acids (found in foods like fish and flaxseed).

Trouble is, the studies these folks cite don’t necessarily take into account the overall quality of the diet. Are people getting seed oils from sautéing vegetables in canola oil or from ultra-processed foods that are also high in sugar and fat? What’s more, some of the studies use data from when partially hydrogenated oils (a source of trans fats) were still used, which were shown to be harmful to health and removed from the food supply.

Seeds oils are rich in polyunsaturated fats, and a body of research shows that trading saturated fat for unsaturated is good for health and lowers the risk of heart disease. The American Heart Association says there’s no reason to avoid seed oils–and that they can actually help you enjoy healthy foods like vegetables.

MY TAKE

I do not believe seed oils themselves are harmful. Personally, I use a variety of oils and fats for cooking and baking, including canola oil in my homemade vinaigrette dressing and stovetop popcorn and sesame oil for stir-fries. I also use olive oil and avocado oil for a lot of other cooking and butter for baking.

Sugar

There’s a lot of chatter about trading white sugar for “healthy” or “clean” options. While cutting back on added sugar overall is a smart move, there’s a lot of confusion and misinformation about sweeteners.

One of the main myths is that swapping white sugar for maple syrup, honey, or coconut sugar somehow makes your recipe “sugar-free”. In reality, all of these sweeteners are added sugars and affect the body in very similar ways. In short, they’re all sugar!

Some sweeteners, like molasses and coconut sugar, are billed as being full of nutrients or having a lower glycemic index. But the actual nutritional payoff is minimal unless you’re using large amounts. And brown sugar isn’t more “wholesome” than white. It’s just white sugar with a bit of molasses added for color and flavor.

MY TAKE

I use different kinds of sweeteners like white sugar, maple syrup, and honey depending on what I’m making. So use the sweeteners you like best–and most of the time in small-ish amounts. Don’t let buzzwords like “clean” or “superfood” fool you. A cookie made with coconut sugar is still a cookie, and your virtue is not tied to whether you use white sugar or honey in your cupcakes!

READ MORE: The Truth About Sugar

Organic Fruits & Vegetables

Whether to buy organic can be a fraught decision because in some circles, it’s presented as a choice between safe and toxic.

Organic produce is grown without the use of synthetic pesticides or fertilizers, but it’s not pesticide-free. Natural substances can be used as pesticides. There also isn’t much nutritional difference (if any) between conventional and organic. Organic fruits and veggies also tend to be pricier than conventional.

Lists like the Dirty Dozen add unnecessary stress to grocery shopping. Fact is, the levels of pesticide residue found on the “dirty” produce is well below the safety thresholds set by the government. The most important thing is to feed your family plenty of fruits and vegetables, whether they’re organic or conventional. Even the group that compiles those lists acknowledges that eating more produce, regardless of how it’s grown, is the healthiest thing to do.

MY TAKE

Buy what’s best for your budget and feels right for your family. Personally, I check out what looks good, what’s on sale, and what’s in my budget. Whatever you pick, rinse it well before eating, choose a variety of fruits and vegetables, and most importantly, don’t let fear steer you away from fresh food.

READ MORE: Do You Need To Buy Organic Fruits & Vegetables?

Gluten

Gluten is a naturally occurring protein found in wheat, barley, and rye that gives grain foods like pizza crust and bread their texture. But it’s also misunderstood and blamed for a range of health issues.

Going gluten-free is necessary for people with celiac disease, an autoimmune condition in which gluten causes damage to the intestines. Other people are sensitive to gluten and have similar symptoms but don’t have intestinal damage.

Cutting out gluten doesn’t magically make a diet healthier or even lower in carbs. Many carbohydrate-rich foods like rice, potatoes, and fruit don’t contain gluten. And gluten-free dupes of foods like bagels usually contain rice starch, potato starch, and other carb-based ingredients. These products may also be lower in fiber and higher in sugar or fat to compensate. They often cost more too.

MY TAKE

If you suspect that gluten is giving you problems, whether it’s digestive upset or headaches, talk to your doctor about getting tested for celiac (it’s critical to get tested before eliminating gluten so you get accurate results). If your test is negative but you still feel like gluten gives you problems, do a short trial of a gluten-free diet and track your symptoms.

Protein

Protein is an essential nutrient for everyone, and it’s especially important for kids who are growing and developing. Despite the current protein mania, most adults and kids meet or even exceed their daily protein needs. Many foods besides meat contain protein, including dairy, beans, grains, and even some vegetables like peas.

Protein powder can be a quick and convenient way to get protein and may be helpful for very picky eaters or people with a lot of diet restrictions. But as with most nutrients, the best way to get protein is from whole foods, which provide lots of other perks too.

MY TAKE

Getting protein is important but shouldn’t be a source of stress. If your kids are eating a pretty balanced, varied diet and growing as expected, they’re likely getting what they need. As for grown-ups, we tend to get enough in our diets as well.

That being said, protein can help make meals and snacks more filling, so it’s smart to include sources of it throughout the day. Need ideas? Here’s a list of protein snacks and protein-rich breakfasts and protein foods to pack in lunchboxes.

READ MORE: Protein For Kids: The Ultimate Guide For Parents

Artificial Sweeteners

Sweeteners like sucralose and aspartame are intensely sweet but have either no calories or very few. They’re sometimes referred to as “artificial” sweeteners, but since some (like stevia) come from a plant source, that’s not totally accurate. So they’re often called “non-nutritive” sweeteners instead.

There’s no doubt that non-nutritive sweeteners are controversial. The FDA says they’re safe, yet the internet is full of scary claims and personal anecdotes. It doesn’t help that the scientific evidence is confusing too. Some studies have linked them to increased risk for overweight and type 2 diabetes, while other studies haven’t.

The World Health Organization recently advised people against using them for weight control, saying that there isn’t enough evidence that they help people lose weight–and that the sweeteners may up the risk for Type 2 diabetes and cardiovascular disease.

MY TAKE

As a dietitian, I think non-nutritive sweeteners can be useful to some people–for example, someone with diabetes who needs help with blood sugar control but doesn’t want to give up soda. If you’re looking to them for weight loss, it’s unclear whether they’re helpful or not.

What about the personal stories swirling around these sweeteners? If you have negative reactions like headaches or bloating after consuming them, obviously it makes sense to avoid something that doesn’t agree with you.

Since I don’t like the taste of most of them, I try to avoid foods with artificial sweeteners (and no-calorie sweeteners) when I can. I also wish food manufacturers would simply reduce the sugar in their products to make them less sweet, instead of adding these sweeteners. Sweet foods and drinks don’t need to be hyper-sweet to be tasty.

READ MORE: Surprising Foods With Artificial Sweeteners

Soy

You may have heard rumors that soy is unhealthy, especially for kids. Some people worry that the isoflavones, natural plant compounds found in soy that have a similar chemical structure to estrogen, could interfere with puberty and development.

But research hasn’t found this to be true. And girls who eat soy as a teen and young adult may have a lower risk of breast cancer later in life.

Soy is also rich in high-quality protein, which means that (like meat) it contains all of the amino acids we need to get from food to build different proteins in the body. There’s also evidence that soy foods may help lower the risk of heart disease.

MY TAKE

I eat soy foods and serve them to my family, like edamame and this Crispy Tofu. Soy is a rich source of high-quality plant protein, and swapping in plant-based meals for meat-heavy meals is good for health and the planet.

Processed Food

The conversation around processed foods is often full of guilt, wildly unrealistic expectations, and a lot of privilege. Advice like “don’t eat anything in a package” is impractical for just about everyone.

And in reality, most food we buy is processed to some degree whether it’s chopping, freezing, or pasteurizing. A lot of technically “processed” foods are good for us too, like canned beans, yogurt, tofu, and pasta.

What matters more is the degree of the processing. Ultra-processed foods–the ones with lengthy ingredient list and a lot of additives like dyes, stabilizers, and preservatives–make up the majority of the typical American diet. Research is showing a possible link between eating a lot of ultra-processed foods and a higher risk for some cancers and chronic disease.

MY TAKE

No guilt or shame allowed. Completely eliminating processed foods is not realistic or necessary.

But eating fewer ultra-processed foods is a smart move, so I suggest making little shifts. I like to serve nutritious whole foods when we’re having something ultra-processed, like big salads alongside frozen pizza or a pile of fresh berries and sliced bananas on frozen waffles. What you eat most of the time matters most. So aim for balance, not some idea of unprocessed purity.

READ MORE: What’s the Deal with Ultra-Processed Foods?

Natural Flavors

Natural flavors are in a range of products like sparkling water and yogurt. But they’re one of the more confusing and vague ingredients. They’re often made up of a combination of substances derived from plants or animals, including herbs, fruit, and meat.

The problem is that manufacturers don’t have to disclose exactly what’s in a “natural flavor”, which can be stressful for people with allergies or diet restrictions or for vegans. For instance, some natural flavors may contain gluten or sesame or be derived from animals.

MY TAKE

I don’t avoid natural flavors. They’re usually present in small amounts and aren’t harmful to most people. But if you want to steer clear, look for less processed foods and flavor things yourself, like a lemon slice in sparkling water. If you have allergies, reach out to the manufacturer and ask for more details.

READ MORE: What are Natural Flavors?

MSG

MSG (aka monosodium glutamate) is a flavor enhancer made from sodium and glutamate, which is an amino acid found naturally in foods like cheese, tomatoes, and soy sauce. It’s famous for delivering “umami”, the savory “fifth taste”. It’s been used for more than 100 years.

Despite its long history, MSG has been the target of suspicion and misinformation. But that originated from a 1968 letter (not a study!) published in a medical journal that coined the term “Chinese Restaurant Syndrome”. In truth, there’s no scientific evidence that MSG is linked to headaches, allergic reactions, or other health issues.

my take

If you think you’re sensitive to MSG, it’s totally fine to avoid it. Everyone is different. But otherwise, MSG is a safe way to boost flavor with less sodium than salt. Try it in small amounts (like a sprinkle in soup or stir-fry) and see what you think. You can find it in the spice aisle under the brand name Accent.

READ MORE: Is MSG Bad For You?