What Are “Natural Flavors” in Seltzer?
When you see “natural flavors” on a seltzer can, it's a broad term defined by the U.S. Food and Drug Administration (FDA). It refers to extracts, essential oils, and distillates derived from natural sources like fruits, spices, plants, and even animal products. Flavor chemists create these concentrated flavor compounds in a lab to provide a consistent and strong taste. These extracts are added in tiny amounts to plain carbonated water to create the various seltzer flavors.
It is a common misconception that “natural flavors” mean the flavor comes directly from the fruit pictured on the can. For instance, a natural strawberry flavor may contain extracts from various plants to achieve the desired profile, not just strawberries. The extraction and formulation processes can also involve preservatives, solvents, and other processing aids that are not required to be listed on the label.
The Role of FDA Regulation and the GRAS Status
The FDA considers natural flavorings to be “Generally Recognized As Safe” (GRAS). This designation means manufacturers do not need to seek premarket approval for these flavors, as experts widely accept their safety. However, this system has been criticized by consumer advocacy groups for its lack of transparency. A company can hide a wide range of additives and solvents behind the simple term “natural flavors”. This can be particularly problematic for individuals with specific food allergies or sensitivities who cannot know the full ingredient list. For example, certain flavorings could be derived from dairy or eggs, which is a significant concern for those with severe allergies.
Natural vs. Organic Natural Flavors
For consumers concerned about the additives and processing involved, understanding the difference between standard “natural flavors” and “organic natural flavors” is crucial. The term “organic” comes with stricter regulations from the USDA's National Organic Program (NOP).
Comparison Table: Natural vs. Organic Natural Flavors
| Feature | Standard Natural Flavors | Organic Natural Flavors |
|---|---|---|
| Source | Plant, animal, or microbial sources | Derived from organic sources |
| Processing Aids | Can include synthetic solvents, emulsifiers, and preservatives | Prohibits synthetic solvents, artificial preservatives, and GMOs |
| Regulation | FDA-defined, GRAS status | Must meet USDA NOP standards for organic certification |
| Transparency | Ingredient components not required on label | Provides a higher degree of transparency and safety assurance |
As the table shows, opting for products that specify “organic natural flavors” can offer greater peace of mind for those prioritizing minimal processing and transparency.
Debunking the Myths: Are Natural Flavors the Real Issue?
For most people, the natural flavors themselves are not the primary health concern with seltzer. The bigger issues are often related to the carbonation and any potential hidden additives like sugars or sweeteners.
- Dental Health: The carbonation in seltzer produces carbonic acid, which is mildly acidic. When combined with other acidic flavorings like citric acid (found in citrus flavors), it can increase the risk of enamel erosion over time, especially with excessive consumption. Plain seltzer is less harmful than sugary sodas, but moderation is still advised. Rinsing your mouth with plain water after drinking can help.
- Digestive Issues: The carbonation can lead to gas, bloating, and discomfort in some individuals, particularly those with sensitive digestive systems or conditions like Irritable Bowel Syndrome (IBS).
- Weight Gain: Plain seltzer with natural flavors contains zero calories and will not cause weight gain. However, some studies suggest carbonation might increase the hunger hormone ghrelin, potentially leading to overeating. It's important to remember this research is limited and the effect is likely minimal for most people.
How to Choose Healthier Seltzer Options
Choosing the right seltzer can make a significant difference. Here are some actionable tips:
- Read the Label: Always check for added sugars, artificial sweeteners, and sodium, which can appear even in flavored seltzers. Opt for brands that clearly state “unsweetened.”
- Choose Plain: Plain seltzer with no added flavorings is the simplest and safest option.
- Infuse Your Own: For maximum transparency and fresh taste, infuse plain seltzer with your own fresh ingredients like cucumber slices, lemon wedges, or berries.
- Look for Transparency: Seek out brands that are transparent about their sourcing and extraction methods, especially if you have allergies or specific dietary concerns. Consider choosing products with the USDA Organic label.
The Verdict: Are Natural Flavors in Seltzer Bad for You?
For the vast majority of healthy individuals, consuming seltzer with natural flavors in moderation is not harmful. The risk profile is significantly lower than that of sugary sodas. The primary health considerations revolve around the carbonation and acidity, and these effects can be mitigated through moderate consumption and good oral hygiene. For those with allergies, sensitivities, or a desire for maximum ingredient transparency, a more critical approach is warranted, including reaching out to manufacturers or opting for plain seltzer with self-added fresh ingredients. The “natural” label, while reassuring to some, does not guarantee a lack of processing or chemical additives. Informed consumption is always the best approach.
Conclusion
While a definitive “yes” or “no” isn't possible, a nuanced understanding reveals that the natural flavors themselves are unlikely to be bad for you, especially in moderate amounts. The health concerns often attributed to them are more accurately related to the carbonation and acidity of seltzer, issues that are relatively minor compared to the health risks of sugary alternatives. By reading labels, understanding the difference between natural and organic natural flavors, and being mindful of your body’s unique sensitivities, you can enjoy flavored seltzer as a healthier hydration choice.
For a deeper dive into the complexities of food labeling and regulation, the Center for Science in the Public Interest provides valuable resources on topics like flavor transparency: What's in 'flavor'? No one knows—and that's a problem.
