When you’re aiming for a healthier lifestyle, scrutinizing ingredient lists on packaged foods and drinks becomes a common practice. However, deciphering these lists isn’t always straightforward. Terms like “natural flavors,” often found at the end of these lists, might seem self-explanatory. But what exactly are “natural flavors,” and should you be concerned about them?
Demystifying Natural Flavors
The Food and Drug Administration (FDA) defines “natural flavors” as substances derived from natural sources like spices, fruits, vegetables, herbs, and even animal products. These substances are essentially extracts or essential oils.
Melissa Maccoux, MS, RDN, a registered dietitian nutritionist at Holland Hospital, clarifies, “Essentially, natural flavors are flavor enhancers that originate from a natural source.”
Natural flavors are often compared to artificial flavors, but the key difference lies in their origin. While both are created in a lab to impart flavor, natural flavors start with something natural but are then altered through processing. This processing can be quite extensive, leading to a final product that may not align with the average consumer’s idea of “natural.”
Maccoux points out the source of consumer confusion: “We see ‘natural’ and automatically associate it with health benefits. However, the ingredient might have undergone numerous alterations before it makes its way into our food.”
The Health Question: Are Natural Flavors Harmful?
If health is a priority, should you be wary of products listing “natural flavors”?
“It’s crucial to understand that natural flavors are nutritionally void; they don’t contribute positively or negatively to the nutritional profile of a food,” Maccoux explains. “They are calorie-free and nutrient-free – their sole purpose is to enhance flavor.”
Food label close-up highlighting the ingredient 'natural flavors', prompting the question 'Why are natural flavors bad?'
Despite their seemingly benign nutritional profile, the concern around natural flavors stems from their complex composition. While derived from natural sources, the processing involved often results in chemical mixtures that are far from “natural.” Manufacturers are obligated to declare “natural flavors” on ingredient lists but are not required to disclose the various chemicals used to process and alter the original source material.
This lack of transparency raises questions about potential health risks. While the FDA considers “natural flavors” safe for consumption, many consumers are uneasy about the undisclosed chemical components. The processing methods can significantly change the original substance, sometimes to the point where it barely resembles its natural origin.
For those looking to minimize or avoid natural flavors, Maccoux recommends opting for unflavored foods like plain yogurt or sparkling water and adding your own natural flavors using fresh fruit.
Ultimately, while “natural flavors” might not be overtly detrimental to health, the most wholesome dietary choices remain fresh or frozen whole foods. These truly natural options are packed with nutrition and flavor without the need for any flavor enhancements or hidden processing.
