At a glance
Both natural and artificial flavors are widely used in everyday food products to enhance their taste and aroma. It’s generally known that artificial flavoring substances are linked to potential health risks. However, natural ones may also contain synthetic stabilizers or preservatives that don’t need to be disclosed on food labels, leaving consumers in the dark about what they’re actually eating.
Natural flavors vs. artificial flavors–what’s the difference, and does it really matter?
While natural and artificial flavors are added to enhance a food product’s taste and aroma, they differ significantly in how they’re sourced and in their potential health implications.
Discover why it’s vital to minimize the intake of artificial flavors and learn why natural flavoring substances don’t always equal healthy or nutritious.
What are artificial flavors?
Artificial flavors are food additives synthesized in laboratories rather than extracted from edible plants or animal sources and are used in a wide range of food products.
Food scientists can create various synthetic flavoring agents that closely mimic the chemical compounds responsible for specific tastes in whole foods, triggering the same sensory receptors as naturally occurring flavors.
In addition, these compounds allow the creation of non-natural flavor profiles, such as cotton candy, blue raspberry, or birthday cake, giving many highly processed foods their characteristic artificially flavored taste.
“The majority of artificial flavors are derived from basic industrial chemicals, including petroleum, plant processing waste, or fermentation processes,” explains Dr. Berg. “They’re often combined with other chemicals to reproduce, intensify, or standardize the desired taste of food products.”
Because they tend to be cheaper and more stable than natural flavors, artificial options are widely used in processed foods to create recognizable taste profiles.
Some of the most common artificial flavorings include strawberry, cherry, lemon, almond, butter, chocolate, apple, and grape flavor.
Products containing these additives are typically labeled “artificially flavored,” indicating that the flavor was developed using synthetic compounds rather than derived directly from whole foods.
Watch the video below to learn why many natural flavors may not be suitable for vegans.
What are natural flavors?
Natural flavors are flavoring compounds extracted from natural sources rather than synthesized in a laboratory.
Food manufacturers derive these flavors from a wide variety of natural products, including essential oils, fruit or vegetable juice, spices, herbs, meat, seafood, poultry, eggs, and dairy products.
These flavors are carefully extracted to capture the aromatic compounds that give natural foods their characteristic taste.
For example, vanilla beans are processed to create a natural vanilla flavor, while essential oils from citrus fruits can be used to produce natural orange or lemon flavors. Even edible yeast and fermentation products thereof can help create savory natural flavors.
Using natural flavors is often more costly, as extracting them from natural sources is labor-intensive, typically requires large quantities of raw ingredients, and may yield variable results depending on the season or source quality.
Potential concerns surrounding artificial flavors
Although substantially more research has focused on artificial colorings and preservatives, evidence suggests that certain synthetic flavoring substances have been associated with adverse health outcomes.
While isolated chemicals that mimic the exact chemical structure of naturally occurring aromatic compounds don’t appear to be consistently linked to side effects, many artificial flavors are formulated by combining multiple synthetic chemicals.
Some of these complex flavor chemicals include solvents, emulsifiers, preservatives, and binders, which have limited long-term safety data when consumed regularly or in combination.
For example, research published in the Annals of the National Institute of Hygiene reported that diacetyl, an artificial butter flavoring commonly used in microwave popcorn, has been associated with inflammation and structural damage to the respiratory tract.
The authors summarize, “Diacetyl’s pneumotoxic action consists of inflammation, obstruction, and restriction in the distal respiratory tract.”
In addition, certain synthetic flavoring agents, including those used to create cherry or grape flavors, have been associated with an increased cancer risk, as reported in evidence published in Toxicology Research.
Other artificial flavor compounds have also been associated with alterations in gut microbiome composition and reduced microbial diversity, which can impact a wide range of physiological functions.
The potential health risks of artificial flavorings may be further compounded by their widespread use in ultra-processed foods.
Diets high in processed foods are linked to obesity, cardiovascular disease, type 2 diabetes, and other chronic health conditions, which may amplify concerns surrounding frequent exposure to synthetic additives.
This has been confirmed by a study published in the Archives of Disease in Childhood, which found that many synthetic additives in processed foods add no nutritional value but may have neurotoxic, cytotoxic, genotoxic, and carcinogenic effects.
Why “natural” doesn’t always mean minimally processed
Despite being derived from a plant or animal source, many natural flavorings undergo extensive industrial processing. They’re often combined with solvents, preservatives, or carriers to maintain stability, extend shelf life, and ensure consistent taste across batches.
As a result, the final product may differ substantially from the original whole-food source, both in composition and concentration, as well as potential health impacts.
Unfortunately, the Food and Drug Administration (FDA) doesn’t require full disclosure of the exact chemical makeup of seemingly natural flavors, leaving consumers in the dark about what they’re consuming.
For example, natural flavor mixtures often contain maltodextrin as a carrier or bulking agent. In some formulations, maltodextrin can make up as much as 80 percent of the total blend without being disclosed on the label.
However, maltodextrin is a highly processed carbohydrate with a high glycemic index. This means it rapidly raises blood sugar levels, thereby increasing the risk of weight gain, inflammation, and metabolic imbalances.
A study published in PLOS One further suggests that maltodextrin can disrupt beneficial gut microbes and may increase the risk of inflammatory bowel disease.
Similarly, hydrolyzed proteins and yeast extracts, though derived from natural sources, can release glutamates that act like monosodium glutamate (MSG) in the body.
These glutamate compounds are often used in savory flavor mixtures that can legally be labeled as natural flavor, despite being highly processed and potentially causing side effects similar to those of added MSG.
How to choose healthy alternatives
To minimize your exposure to potentially harmful flavoring substances, opt for organic products whenever possible. As stated in the Code of Federal Regulations, organic standards prohibit the use of synthetic solvents and artificial preservatives.
It’s also important to avoid ultra-processed foods and instead choose whole foods or products with short, easily recognizable ingredient lists. Check food labels carefully and select items with ingredients that are easy to identify and understand.
In addition, choosing plain and unflavored products helps limit potentially harmful additives and allows you to customize the taste to your preferences with herbs, spices, or natural sugar alternatives such as stevia or monkfruit.
Individuals with gut health concerns or sensitivities to natural or artificial flavoring agents can also contact brands directly to inquire about the specific composition of their flavor blends. If a company is unwilling or vague about providing this information, it’s safest to avoid the product.
Key takeaways
- Artificial flavors are synthetic compounds created in a lab, often combined with solvents, emulsifiers, and preservatives, that may be linked to various health issues.
- Natural flavors are derived from plant or animal sources but are often highly processed and can include hidden additives, meaning they aren’t automatically safer.
- Food labels don’t require full disclosure of flavor ingredients, leaving consumers uncertain about what’s potentially hiding in their foods.
- Minimizing ultra-processed foods and choosing organic or plain, whole-food products helps reduce exposure to potentially harmful flavoring agents.
FAQ
1. Which is better, natural flavors or artificial flavors?
Compared with artificial flavors, which are complex blends of laboratory-synthesized chemicals linked to allergies, gut imbalances, liver issues, and respiratory effects, natural flavoring substances are derived from plant or animal sources.
However, natural flavors are often heavily processed and may contain solvents, preservatives, or carriers, meaning they’re not automatically safer or less processed than artificial flavors.
2. What are natural flavors made from?
Natural flavors can be made from a wide range of natural sources, including fruit or vegetable extracts, spices, herbs, bark, essential oils, yeast, meat, seafood, poultry, eggs, and dairy products.
3. Do artificial flavors contain chemicals?
Artificial flavors are typically made from chemicals, including petroleum derivatives, as well as waste products generated during the fermentation or industrial processing of grains or wood pulp.
4. Why don’t companies list specific flavor ingredients?
Federal regulations don’t require the disclosure of specific ingredients in flavorings, even natural ones. Many natural flavor blends contain synthetic preservatives, solvents, or stabilizers, which remain hidden under the generic “natural flavor” label.
5. Should you avoid products with added flavors?
Yes, it’s generally recommended to avoid food items with added flavors, unless they’re organic products, as they can’t be formulated with synthetic solvents or artificial preservatives.
