The End of Artificial Dyes
For decades, the signature vibrant orange hue of Kraft mac and cheese came from artificial food dyes, specifically Yellow 5 and Yellow 6. However, facing consumer pressure, including a Change.org petition with hundreds of thousands of signatures, Kraft Heinz announced in 2015 that it would phase out these synthetic colors. The reformulation for the US market was completed in 2016, and the company began using natural spices like paprika, turmeric, and annatto for coloring. These changes aimed to create a simpler, cleaner ingredient list in response to public demand for less processed foods for families. It was widely reported that customers largely did not notice the change in taste. The company has continued its efforts to reduce artificial dyes across its product portfolio. While this was a positive step toward ingredient transparency, the story doesn't end there, and other concerns have since come to light.
The Phthalate Problem
In 2017, a report from the Coalition for Safer Food Processing and Packaging, a group of public health and advocacy organizations, brought a new concern to the forefront: phthalates. This study tested 30 different cheese products, finding phthalates in all but one. Notably, the powdered cheese in boxed mac and cheese mixes, including Kraft's, showed significantly higher concentrations of these industrial chemicals than natural cheese products.
What are Phthalates and Why are They a Concern?
Phthalates are chemicals used to make plastics softer and more pliable. They are not intentionally added to food but can migrate from manufacturing equipment (such as plastic tubing or conveyor belts) and packaging during processing. Because they bind to fats, they are particularly concentrated in fat-rich foods like cheese. Studies on phthalates have linked them to potential health problems, especially in children and pregnant women. Health concerns associated with phthalates include hormone disruption, male reproductive issues, and developmental and behavioral problems. Following the 2017 report, Kraft stated it would investigate how trace amounts of phthalates might be introduced into its products. In contrast, a competing mac and cheese brand, Annie's, committed to working with suppliers to eliminate phthalates.
High Sodium and Saturated Fat
Beyond the chemicals, the nutritional profile of Kraft mac and cheese has long been a subject of concern. While the product's artificial colors were removed, independent reviews noted that its high levels of sodium and saturated fat remained largely unaddressed.
- High Sodium Content: Depending on the specific variety and preparation, a single serving can contain a significant percentage of the recommended daily intake for sodium. Excessive sodium consumption is linked to health issues like high blood pressure and heart disease.
- High Saturated Fat: The nutritional information also reveals relatively high saturated fat levels, contributing to the product's energy density. Combined with the calories, this makes the boxed meal more suitable as an occasional treat rather than a regular dietary staple.
The “Ultra-Processed” Reality
Beyond specific ingredients, critics also point to the product's classification as an ultra-processed food. The Environmental Working Group (EWG) flags ultra-processed foods due to their association with higher risks of health problems, including obesity, heart disease, and Type 2 diabetes. These products often contain many additives, emulsifiers, and processed components designed for convenience and shelf-stability, which can have health implications over the long term, especially when consumed regularly.
How Does It Compare?
To put the composition of Kraft mac and cheese into perspective, here is a comparison with a homemade version and an organic boxed alternative.
| Feature | Classic Kraft Mac & Cheese | Homemade Mac & Cheese | Organic Boxed Mac & Cheese (e.g., Annie's) |
|---|---|---|---|
| Artificial Dyes | No (since 2016) | No | No |
| Phthalates Risk | Yes (Trace amounts from processing equipment reported) | No | Reduced/Eliminated (Some companies have pledged to remove) |
| Processing Level | High (Ultra-Processed) | Low | Medium |
| Sodium Control | Not easily controllable | Fully controllable | Often lower, varies by brand |
| Ingredients | Long list of processed components | Simple, recognizable ingredients | Shorter list, natural colorants |
Making Healthier Mac and Cheese Choices
For those who want to enjoy the comfort of mac and cheese with fewer concerns, several alternatives exist:
- Cook from Scratch: Making mac and cheese at home gives you complete control over the ingredients. You can use whole foods, less salt, and add vegetables like butternut squash for a healthier, nutrient-dense sauce.
- Choose Alternative Brands: Brands like Annie's Homegrown and Back to Nature offer organic versions with simpler ingredients and commitments to eliminating phthalates from their processing.
- Modify Boxed Mixes: If you prefer boxed versions for convenience, consider ways to boost their nutrition. Use less cheese powder, add a handful of spinach or broccoli, and use lower-fat milk and a smaller amount of real butter or margarine.
Conclusion
So, are there bad ingredients in Kraft mac and cheese? The answer is nuanced. While the brand successfully addressed the artificial dye issue years ago in response to consumer demand, potential concerns remain. Trace amounts of industrial chemicals like phthalates have been found, likely from manufacturing processes, though the health effects of low-level exposure are still debated. Furthermore, the product’s classification as an ultra-processed food and its high sodium and saturated fat content mean it is not a health food and is best enjoyed in moderation. By being aware of the ingredients and potential contaminants, consumers can make more informed decisions about their family's diet, exploring healthier homemade and organic alternatives when possible. You can learn more about ingredient concerns from the Environmental Working Group at EWG's Food Scores.
