Nutrition Expert Identifies Two Food Additives to Avoid
Nutrition epidemiologist Elizabeth Dunford shares her strategy for minimizing harmful additives in family diets.
1The Reality of Ultra-Processed Foods
Nutrition epidemiologist Elizabeth Dunford notes that ultra-processed items constitute approximately 70% of the United States food supply. While total avoidance is impractical for most families, she advocates for reducing the overall additive load. Her approach emphasizes checking labels for unrecognizable ingredients rather than attempting to eliminate every single packaged product.
2Risks of Synthetic Food Dyes
Synthetic dyes, often derived from petroleum, are frequently used to enhance the visual appeal of various products, including bagels and wraps. Dunford restricts these dyes in her household, allowing them only for special occasions like birthday parties. She notes that these additives can potentially exacerbate hyperactivity or attention-related behaviors in children.
3Regulatory Shifts on Synthetic Dyes
The regulatory landscape for food dyes shifted significantly in early 2025. In January, the FDA officially banned Red Dye 3 due to cancer links observed in animal studies. Subsequently, in April 2025, the agency announced plans to phase out other common synthetic dyes, including Red 40, Yellow 5, and Blue 1.
4Phosphate Additives in Daily Staples
Dunford actively avoids products containing phosphate additives, such as phosphoric acid and various sodium phosphates. These substances appear in roughly 56% of packaged foods in the US. Unlike naturally occurring phosphates found in meat or dairy, these additives can significantly elevate blood phosphate levels, posing risks to long-term health.
5Impact on Bone and Kidney Health
Excessive intake of phosphate additives can disrupt the delicate balance between calcium and phosphate in the bloodstream. This imbalance may trigger hormonal changes, such as increased parathyroid hormone levels, which can eventually weaken bones by leaching calcium. These additives are particularly concerning for individuals with compromised kidney function or chronic disease.
6Strategic Grocery Shopping Habits
Rather than avoiding specific food categories entirely, Dunford focuses on finding cleaner alternatives for staples like yogurt and bread. She teaches her children the importance of prioritizing vegetables, protein, and calcium for brain health. Her strategy involves turning over packages to inspect ingredient lists, ensuring that everyday choices remain healthy.
7Behavioral Observations and Personal Experience
As a mother of two, Dunford has observed direct correlations between her son's consumption of brightly colored, dye-heavy foods and his behavior. Since her son is on the ADHD spectrum, she noticed distinct negative changes when he consumed synthetic dyes. This personal experience reinforces her professional commitment to avoiding these specific ingredients.
8Balancing Convenience and Nutritional Caution
While acknowledging that achieving a perfect diet is unrealistic, Dunford encourages consumers to take the extra step of reading labels. By identifying and avoiding synthetic dyes and phosphate additives, families can reduce their exposure to substances linked to chronic health issues. Small, consistent changes in daily food choices yield the most impact.
Original article: Business Insider — Nutrition Expert Identifies Two Food Additives to Avoid