If you’ve ever read the ingredients on a packaged food item in your house, such as a snack, drink mix, or boxed frozen item, the chances are good that you’ve seen “natural flavors” on the list. You may have just skimmed over this term and assumed that natural flavors mean, well, natural flavors. However, this term can be confusing and even misleading.
What’s the truth behind natural flavors? Where do they come from, why are they added to foods, and most pressingly — are they bad for you? Keep reading to find out.
What Are Natural Flavors?
Natural flavors in food products refer to substances derived from plant or animal sources that are used to enhance taste, according to the US Food and Drug Administration. They aren’t intended to add nutritional value to a product.
These flavors are usually extracted through processes like distillation, fermentation, or the use of enzymes, and they can come from fruits, vegetables, herbs, spices, or even dairy products. They are typically processed to create concentrated forms that can be easily added to many food products.
Natural flavors can mimic or enhance the taste of a food itself, without adding synthetic chemicals, and are commonly used in processed and packaged foods to make them more appealing to consumers. Research shows that natural flavors are the fourth most common ingredient on packaged food labels.
After all, companies are always looking for ways to entice us to grab things off the shelf. Making them appear healthier than other choices — even if that’s not necessarily the case — is one way for certain items to stand out among other choices.
The term “natural” — while prevalent in the food system — is not regulated and doesn’t have a formal definition. The only thing we do know is that while artificial flavors are sourced from synthetic chemicals, natural flavors must come from a plant or animal source.
Furthermore, flavors that come from genetically modified crops (GMOs) can also be labeled as natural, which some consumers may not like.
Where Are Natural Flavors Found?
Natural flavors are found in a large number of packaged products, ranging from drinks and snacks to baked goods. Among the most common places you’ll find them are more heavily processed foods, such as:
- Soda
- Fruit juices
- Candy
- Energy drinks
- Flavored yogurts
- Condiments and dressings
- Sauces
- Frozen foods
The best way to know whether something on the shelf, or in your pantry, contains natural flavors is by checking the ingredient list on the packaging. Note that, most of the time, you will see that products containing natural flavors also contain artificial flavors.
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Are Natural Flavors Bad For Your Health?
There’s been growing consumer interest in understanding the ingredients in our packaged foods and beverages. This is good, as we should be knowledgeable about what we’re eating and spending money on.
However, while many consumers are concerned about the use of natural flavors (among other additives), there’s no robust evidence that consuming them on occasion is bad for us. Still, the dose makes the poison, and more research is always beneficial.
How Is Their Safety Determined?
The Flavor and Extract Manufacturers Association (FEMA) originally published a safety evaluation for natural flavors in 2005, the results of which are shared with the FDA. If deemed safe, the natural flavors are given the Generally Recognized As Safe (GRAS) label, which is exempt from further evaluation by the FDA.
This process has been criticized by some public interest groups for lack of full transparency to consumers. According to FEMA, any person can request the information used to determine the safety of a GRAS substance at any time.
It’s important to remember that it’s possible to have an adverse reaction to natural flavors, especially if you don’t know exactly what’s in them (as this isn’t always made clear on packaging). This is because they often contain a mixture of chemicals.
Interestingly, one advocacy group called the American Council on Science and Health has said that artificial flavors can be safer than natural flavors because they’re made under tightly controlled lab conditions.
Natural Flavors: Yay or Nay?
Are natural flavors bad for you? As far as we know, the ones being used in our packaged foods and beverages have been evaluated by regulatory bodies and deemed to be safe enough to consume in moderation. Still, “natural flavors” don’t have a formal definition, and these can contain a mixture of compounds, making it hard for us to know exactly what’s in them based on an ingredient list.
If you have food sensitivities or allergies, it may be best to avoid products that contain natural flavors. And if you just feel better about avoiding them altogether, be sure to read food labels to help you choose items without. The easiest way to avoid natural (and artificial) flavors is to choose minimally processed and whole foods, including a variety of fruits, vegetables, whole grains, nuts, seeds, and legumes in your diet — which offer more nutritional value anyway.
