Natural Flavors vs. Artificial Flavors: What’s Really in Your Food?

🌿 What Are Natural Flavors?

According to the FDA, natural flavors are flavoring agents derived from real, natural sources—plants or animals. This includes fruits, vegetables, herbs, spices, meat, dairy, and even fermentation products. The key is that the source is natural, but that doesn’t mean the flavoring is minimally processed.

To create natural flavors, chemists extract compounds using physical methods (like distillation or fermentation) or enzymatic/biological techniques. The result is often a highly concentrated mix of chemicals that mimic or enhance specific tastes—think strawberry flavor from a non-edible part of a strawberry plant, or vanilla flavor extracted from a tree bark.

What might be in “natural flavors”?

• Solvents (like ethanol or propylene glycol)

• Preservatives (like BHA or BHT)

• Emulsifiers

• Flavor enhancers

• Animal-derived components (important for vegans/vegetarians)

Manufacturers aren’t required to list the specific ingredients in “natural flavors,” which means a lot of mystery remains.

🧪 What About Artificial Flavors?

Artificial flavors are chemical compounds created in labs to mimic natural tastes, but they aren’t derived from natural sources. They may be chemically identical to natural ones (like vanillin) or totally synthetic.

Common artificial flavors include:

• Ethyl vanillin (synthetic vanilla flavor)

• Benzaldehyde (cherry/almond flavor)

• Methyl anthranilate (grape flavor)

While artificial flavors are generally recognized as safe (GRAS) by regulatory agencies, they often raise concerns among consumers for a few key reasons.

❗Why Some People Avoid Artificial Flavors

1. Lack of Transparency: Like natural flavors, artificial flavors don’t require full disclosure. You won’t know what chemicals are involved unless the manufacturer volunteers that information.

2. Health Concerns: While artificial flavors are approved for use, some studies suggest that high consumption may affect behavior or trigger sensitivities in certain individuals (especially children with ADHD).

3. Allergic Reactions: While rare, some people react to specific flavoring agents—even ones considered “safe.”

4. Ultra-Processed Foods: Foods with artificial flavors are often highly processed and less nutritious. Avoiding them can be a shortcut to eating cleaner, whole foods.

🌱 Are Natural Flavors Better?

Not necessarily. While the source is “natural,” the final product can be just as processed—and as mysterious—as artificial flavors. And because they can include solvents, preservatives, or animal products, the “natural” label can be misleading.

That said, some people prefer natural flavors because they feel better about consuming something originally derived from nature. But in terms of health impact, both natural and artificial flavors are more about marketing than nutrition.

✅ What You Can Do

• Read Labels Carefully: Look for foods with recognizable ingredients. The fewer additives, the better.

• Choose Whole Foods: Fruits, vegetables, nuts, grains, and spices give you flavor without the mystery.

• Ask Questions: Reach out to manufacturers if you're concerned about allergens, dietary restrictions, or specific ingredients.

Final Thoughts

Flavorings—natural or artificial—aren’t inherently dangerous, but they’re often part of highly processed foods that add little nutritional value. The best rule of thumb? If you can’t identify what’s in it, or if “natural flavor” is one of the top ingredients, it might be worth thinking twice.

Next time you see “natural strawberry flavor” on a label, remember: it might not have any actual strawberries in it.