Picture yourself strolling down the aisles of your favorite grocery store, determined to make healthy choices. Your eyes catch a container of Greek yogurt luscious cherries on the packaging, and the label proudly declares “natural flavors.” Instantly, you’re sold on the idea of fresh cherries being in the yogurt, assuming it’s all derived from nature. But what if I told you that the truth might be quite different from what you imagine?
Deciphering the Truth About “Natural Flavors”
When we see the word “natural” on a food label, we tend to think it comes straight from nature, untouched by human hands. And honestly, that’s what it should be, right? Just like we don’t question the naturalness of an apple plucked from a tree, we shouldn’t have to second-guess the authenticity of foods labeled as “natural.”
But here’s where things get a little murky. While the FDA doesn’t regulate the term “natural” itself, they do keep a close eye on “natural flavors.” So, what exactly do these flavors entail? According to the FDA, they’re extracted from a variety of sources – think spices, fruits, veggies, meats, and even dairy products 1.
For instance, small amounts of the conventional “vanilla” natural flavoring is derived from the anal glands and castor sacs of beavers to produce castoreum extract. Yes, you read that correctly! Some of the vanilla flavoring we enjoy traces its origins back to beavers and is classified as natural due to its source. Now, I will be honest, this is not often the case because it is expensive to extract BUT I wanted to show you that natural ingredients can come from a wide array of sources. Alternatively, natural vanilla flavor can be obtained from vanilla beans soaked in alcohol, but this method is often prohibitively expensive due to the challenges of vanilla cultivation. Despite these options being labeled as “natural,” they don’t necessarily equate to healthiness.
The process of harvesting natural flavors from their original sources can be financially burdensome, especially for popular ingredients like strawberries or vanilla. Consequently, food manufacturers often opt for more economical, lab-produced alternatives to achieve the desired flavor profile without breaking the bank. This is where artificial flavoring comes into play.
Whether labeled as natural or artificial, these flavors serve a singular purpose – to enhance our taste buds rather than providing any substantial nutritional value. Both artificial and natural flavors find their way onto food labels, yet chemically, there isn’t always a stark contrast between the two. Both are concocted in a lab to enhance a product’s flavor, with artificial flavors originating from petroleum and other non-“natural” substances, while natural flavorings utilize edible sources but may be combined with synthetic chemicals during processing, resulting in a chemically altered product.
The Role of Natural Flavors in Food
Natural flavors rank as the fourth most common food ingredient listed on labels, underscoring the importance of understanding their composition and usage in our food products 2. Companies enlist the expertise of seasoned flavorists, well-versed in chemistry, whose primary objective is to craft flavors for food manufacturers. These flavors are created to create desired taste and aroma profiles, often making items lacking in sugar more appealing to consumers.
So why do manufacturers resort to these flavors instead of utilizing genuinely natural sources that haven’t undergone chemical alteration? Simply put, it’s a matter of cost-efficiency. Seasoned flavorists endeavor to create flavor profiles tailored to manufacturers’ preferences and requirements. For example, if a company desires a strawberry-flavored jam, they’ll enlist a chemist to concoct a “natural flavor” using plant-based sources and other constituents to mimic the fruit. Harvesting thousands of strawberries for a fully natural product would be exorbitantly expensive, prompting the utilization of more economical alternatives.
Environmental Impact of Natural Flavors
Those who are looking for natural ingredients are often interested in the potential Enviromental impact, believing natural ingredients are more sustainable. However, the reality of sourcing these natural flavorings paints a more complex picture. Take, for instance, the want of popular natural flavor sources like vanilla, strawberries, or citrus fruits. The demand for these ingredients on a global scale places significant strain on ecosystems, often resulting in environmental degradation and loss of biodiversity.
Citrus fruits for example, pose environmental challenges due to their extensive cultivation practices. Large-scale citrus orchards often require vast amounts of land, leading to habitat loss. Moreover, the reliance on traditional farming techniques increases the susceptibility of citrus crops to pests and diseases, necessitating the use of agrochemicals that further degrade soil health and compromise ecosystem resilience. Due to the susceptibility of pests and disease, farming relies heavily on chemical inputs, including pesticides and fertilizers, which can leach into soil and waterways, contaminating ecosystems and having many implications on our health.
Moreover, the link between the environmental impact of sourcing natural flavors and their potential health consequences underscores the importance of seeking alternatives that prioritize both personal well-being and ecological sustainability. While natural flavors may evoke notions of wholesomeness, their processing methods often involve synthetic additives and chemical enhancements, raising concerns about their impact on human health.
Fortunately, some forward-thinking brands are leading the charge toward a more conscientious approach to food production by dropping artificial flavorings and prioritizing whole, unprocessed ingredients. These brands prioritize transparency and sustainability, sourcing ingredients from organic farms and adopting regenerative agricultural practices that promote soil health and biodiversity. By choosing products from such brands, consumers can not only safeguard their health but also contribute to a more sustainable food system that nurtures both people and the planet. For example, a brand I enjoy for yogurt and milk is Maple Hill, they only use organic ingredients and focus on 100% grass fed, pasture raised cows.
Understanding the Health Impact
The safety of natural and artificial flavors remains a subject of contention within the functional medicine community. Given that the term “natural flavors” encompasses both naturally derived and synthetic compounds, consumers are urged to exercise caution. Just because a flavor emanates from a plant or animal doesn’t guarantee its safety or healthiness. Many natural substances in the world pose risks to human health.
One contentious issue regarding flavoring substances is their designation as “Generally Recognized as Safe” (GRAS) by regulatory agencies. This status permits certain substances to be employed in food and beverages without undergoing pre-market approval by the FDA. While numerous flavoring substances have attained GRAS status based on historical usage, scientific data, and expert opinions, the GRAS process lacks transparency, potentially overlooking associated risks. For instance, partially hydrogenated oils were previously considered GRAS by the FDA but were later deemed unsafe due to their link to increased risks of heart disease.
The Flavor and Extract Manufacturers Association (FEMA), an organization representing the flavor industry in the United States. It was founded in 1909 and encompasses flavor manufacturers, users, suppliers, and others with an interest in the industry. They claim to work with legislators and regulators to ensure the supply is available and that flavors are “safe for the public.” FEMA plays a significant role in advocating for policies that positively impact the food and flavor industry and represents their members (who often have a high stake in flavors being successful for their packaged products). The organization has a close relationship with the U.S Food and Drug Administration, which can lead to industry-friendly policies and regulations.
Because FEMA focuses on both its members’ wants and needs as well as food safety, there is a conflict of interest and concern in their impartiality and objectivity of safety in products. If a flavor is bringing in lots of money for their members and then they find it’s not the safest, are they really going to push to have it taken off the market and focus on consumer safety over industry interests? That question is still up for debate…
As food manufacturers aren’t mandated to disclose the constituents of a “flavor,” it can be challenging to ascertain their safety. While the top 8 allergens must be listed (milk, eggs, fish, shellfish, tree nuts, peanuts, wheat, and soybeans), many other ingredients, including synthetic solvents, carriers, and preservatives, remain undisclosed, potentially posing health risks.
Should You Avoid Natural/Artificial Flavors?
Given the uncertainties surrounding the ingredients in natural and artificial flavors, it’s advisable to minimize their consumption. Focusing on whole, minimally processed foods and scrutinizing ingredient labels can aid in making more informed dietary choices. Some brands opt for transparency, clearly specifying where the natural flavor sources are coming from, rather than resorting to ambiguous labels that leave much to be desired.
One avenue for those looking to avoid products containing natural flavors & artificial flavors is to explore homemade options. By preparing meals and snacks from scratch using whole, unprocessed ingredients, individuals can have full control over the ingredients they consume, ensuring a greater level of transparency and nutritional quality.
Homemade alternatives not only allow for customization based on personal preferences and dietary needs but also offer the opportunity to experiment with fresh, seasonal ingredients. From homemade sauces and dressings to baked goods and snacks, the possibilities are endless when it comes to creating nutritious and flavorful dishes at home. Sticking to our yogurt example, instead of purchasing yogurt with cherries already added using flavoring, purchase 100% grass fed organic plain Greek yogurt and add your own cherries (or ANY desired fruit). If you like your yogurt on the sweeter side, add a dash of raw honey or maple syrup instead of having to worry about any added sugar to the yogurt.
Let’s face it, a lot of us have busy lifestyles and may not have the time to prepare our meals and snacks from scratch. An option I like is Thrive Market, an online retailer that offers a wide selection of organic, non-GMO, and sustainably sourced products. Or you can use your new knowledge of understanding the background of a label that has natural flavor or artificial flavor and avoid these at the grocery store and opt for whole food options.
Closing Thoughts
In conclusion, the prevalence of “natural flavors” in our food supply presents a complex landscape for consumers concerned about their health and dietary choices. While the term “natural” may evoke notions of wholesomeness and authenticity, the reality is far more nuanced. The use of natural and artificial flavors in processed foods raises questions about transparency, safety, and regulatory oversight.
It’s evident that natural flavors, despite their name, can encompass a wide range of substances, including both naturally derived and synthetic compounds. The lack of rigorous regulation surrounding the term “natural” creates ambiguity and potential loopholes exploited by food manufacturers seeking cost-effective solutions. Additionally, the cozy relationship between industry associations like FEMA and regulatory agencies underscores concerns regarding conflicts of interest and the prioritization of industry interests over consumer well-being.
Given the uncertainties surrounding the safety and composition of natural and artificial flavors, consumers are encouraged to exercise caution and prioritize whole, minimally processed foods in their diets. While completely avoiding these flavoring substances may prove challenging, consumers can make more informed decisions by scrutinizing labels, seeking transparency, and opting for products that clearly specify natural flavor sources.
Article References:
- CFR – Code of Federal Regulations Title 21. www.accessdata.fda.gov. Accessed March 11, 2024. https://www.accessdata.fda.gov/scripts/cdrh/cfdocs/cfcfr/cfrsearch.cfm?fr=101.22
- Goodman MJ. The “Natural” vs. “Natural Flavors” Conflict in Food Labeling: A Regulatory Viewpoint. Food and Drug Law Journal. 2017;72(1):78-102. Accessed March 17, 2024. https://www.jstor.org/stable/26661129
