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

• Ultra-processed foods are everywhere, but some additives are worse than others.
• Elizabeth Dunford is a nutrition epidemiologist who studies additives and health issues.
• She avoids two types of additives when she sees them on a food label.

Elizabeth Dunford isn't trying to make grocery shopping an impossible task.

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

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

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

"I try and avoid things in general that have a lot of additives, but you can't avoid everything," said Dunford, who is a mom of two. "If you pick it up, you turn it over, and you don't recognize half the ingredients, it's probably not a good choice," she said.

She has taught her kids that eating enough vegetables, protein, and calcium will "keep their brains and bodies healthy," and that there's a time and a place for treats, but it's not good to have too many. "It is the everyday food and drink choices that really matter to me," Dunford said.

Ultra-processed foods contain ingredients you wouldn't find in a regular kitchen, like emulsifiers and thickening agents. They tend to be ultrapalatable, meaning they contain an irresistible combination of sugar, salt, and fat, and have long shelf lives. They can be anything from potato chips and soda to packaged bread and yogurt.

A diet high in this type of food has been linked to a higher risk of chronic diseases, including type 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 buying products that contain synthetic dyes for herself and her family. "I will allow it at a birthday party. That's about it. Day-to-day, they're not allowed in our house," she said.

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

Dunford said that although the dyes are common in candy and junk foods, they can be used in anything from blueberry bagels to spinach wraps. Instead of avoiding any particular food, she checks labels to find a version without synthetic dyes.

"There are definitely enough alternatives out there that there is no need to buy products for my kids that contain synthetic dyes," she said.

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

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

In January 2025, the FDA banned Red Dye 3, a dye that gives foods like candy, frosting, and bacon a cherry red color, because it was linked to cancer in an animal study. It has not been found to cause cancer in humans, but has also been associated with behavioral issues in some children.

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

Phosphate additives

Dunford tries to avoid buying products with phosphate additives such as phosphoric acid, dicalcium phosphate, tricalcium phosphate, disodium phosphate, sodium phosphate, and lecithin.

Studies suggest that phosphate-based additives are present in up to 56% of packaged foods in the US and that they raise blood phosphate levels more than the phosphate that naturally occurs in foods such as meat, seafood, and dairy. Soda, processed meats, and fast food all commonly contain phosphate additives, but they can also be used in everyday staples like yogurt and bread.

Dunford won't buy major culprits like soda at all, but for other products like yogurt, she makes sure to find versions without them.

"Children are getting really highly exposed to these additives and they can really cause a lot of problems with bone health, with kidney health," Dunford said.

The body needs phosphate, which is a mineral, for healthy bones, teeth, cells, and energy production. But too much phosphate in the blood can be harmful, especially for people with chronic kidney disease, whose kidneys are less able to remove excess phosphate.

Calcium and phosphate are both used to build bones, and the kidneys help keep their levels balanced 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 cause calcium to be released from bones, weakening them.

Although studies suggest that phosphate additives can temporarily affect the phosphate-calcium balance in healthy people, more research is needed to understand if these ingredients can cause health issues over time. Regardless, Dunford prefers to err on the side of caution.

"You're not going to get it perfect. It's okay, but just take that extra step, look at the label," Dunford said.