A processed-foods researcher and mom of 2 says there are 2 additives on labels she avoids at all costs

Elizabeth Dunford isn't trying to create market buying an unattainable task.

Dunford is a nutrition epidemiologist who studies additives in ultra-processed foods and their effect on health.

It's not realistic to evade packaged foods altogether, Dunford, who is based at the University of North Carolina at Chapel Hill, told Business Insider. They create up about 70% of the US food supply.

So, she focuses on purchasing foods for her family that have a low "additive load" overall.

"I try and evade things in broad that have a lot of additives, but you can't evade everything," stated Dunford, who is a mom of two. "If you choice it up, you rotate it over, and you don't acknowledge fractional the ingredients, it's likely not a fine choice," she said.

She has taught her kids that eating adequate vegetables, protein, and calcium volition "keep their brains and bodies healthy," and that there's a period and a location for treats, but it's not fine to have too many. "It is the mundane food and beverage choices that really matter to me," Dunford said.

Ultra-processed foods merge ingredients you wouldn't discover in a regular kitchen, akin emulsifiers and thickening agents. They lean to be ultrapalatable, definition they merge an irresistible combination of sugar, salt, and fat, and have lengthy rack lives. They can be item from murphy chips and soda to packaged bread and yogurt.

A nutrition elevated in this category of food has been connected to a higher hazard of chronic diseases, including category two diabetes, cardiovascular disease, cancer, and depression.

While she finds it unrealistic to cut out all additives, Dunford shared the two additives that she won't buy.

Synthetic dyes

Dunford avoids purchasing products that merge synthetic dyes for herself and her family. "I volition authorize it at a anniversary party. That's concerning it. Day-to-day, they're not allowed in our house," she said.

The dyes, which are typically made from petroleum, are used to provision food products colorful appearances. If you're looking out for them on a label, scan for a color and a number.

Dunford stated that although the dyes are average in candy and junk foods, they can be used in item from blueberry bagels to spinach wraps. Instead of avoiding any particular food, she checks labels to discover a type without synthetic dyes.

"There are certainly adequate alternatives out there that there is no need to buy products for my kids that merge synthetic dyes," she said.

Synthetic dyes are not proven to damage everyone who consumes them, but evidence suggests they can worsen hyperactivity or attention-related behavior in children who are delicate to them. Dunford stated her son is on the ADHD spectrum, and that she would notice a difference in his behavior whenever he had brightly colored foods.

"My son, akin many kids his age on the ADHD spectrum, and I noticed he became horrible whenever he would have brightly colored foods," Dunford said.

In January 2025, the FDA banned Red Dye 3, a dye that gives foods akin candy, frosting, and bacon a cherry red color, since it was connected to malignancy in an animal study. It has not been established to logic malignancy in humans, but has additionally been connected alongside behavioral issues in several children.

In April 2025, the FDA announced that it would be phasing out a figure of another synthetic dyes, including Red 40, Green 3, Yellow 5, Yellow 6, Blue 1, and Blue 2.

Phosphate additives

Dunford tries to evade purchasing products alongside phosphate additives specified as phosphoric acid, dicalcium phosphate, tricalcium phosphate, disodium phosphate, sodium phosphate, and lecithin.

Studies propose that phosphate-based additives are current in up to 56% of packaged foods in the US and that they lift lifeblood phosphate levels additional than the phosphate that naturally occurs in foods specified as meat, seafood, and dairy. Soda, processed meats, and accelerated food all commonly merge phosphate additives, but they can additionally be used in mundane staples akin yogurt and bread.

Dunford won't buy important culprits akin soda at all, but for another products akin yogurt, she makes certain to discover versions without them.

"Children are getting really extremely exposed to these additives and they can really logic a lot of problems alongside bone health, alongside kidney health," Dunford said.

The build needs phosphate, which is a mineral, for healthy bones, teeth, cells, and energy production. But too much phosphate in the lifeblood can be harmful, particularly for group alongside chronic kidney disease, whose kidneys are small capable to eliminate excess phosphate.

Calcium and phosphate are the two used to build bones, and the kidneys assistance keep their levels stable in the bloodstream. When phosphate builds up, it can disrupt this balance and trigger hormonal changes, including higher levels of parathyroid hormone, a hormone that regulates calcium in the blood. Over time, this can logic calcium to be released from bones, weakening them.

Although studies propose that phosphate additives can temporarily power the phosphate-calcium balance in fit people, additional investigation is needed to comprehend if these ingredients can logic health issues complete time. Regardless, Dunford prefers to err on the flank of caution.

"You're not going to get it perfect. It's okay, but fair obtain that additional step, appearance at the label," Dunford said.

This part is not a substitute for expert medicinal advice, diagnosis, or treatment. Always consult your qualified doctor or healthcare provider.