This post is by guest Blogger Leslie Storm Murphy. She's hella healthy so you should listen to her!
"All Natural"
The FDA has no formal definition for what "natural" means, but defers to a nearly 20-year-old policy that says it will not object to the label as long as the product "does not contain added color, artificial flavors, or synthetic substances."
So a food labeled natural may contain preservatives or be injected with sodium, in the case of raw chicken and some natural products will have high fructose corn syrup. Companies will argue that since it comes from corn, it’s healthy…WRONG and we’ve already gone over why…GMO!!!
"Fresh"
According to the FDA, food items labeled "fresh" must be raw or unprocessed, and never have been frozen or heated. They also cannot contain any preservatives. However, "fresh" does not mean that fruits and vegetables have been picked recently, or that animals were killed at a certain time. "Fresh" produce may have bacteria from sitting in a store or on a truck for a long time, so make sure you wash all fruits and vegetables.
"Organic"
While organic was once a bit like the term all natural—open to interpretation—that’s no longer true only IF a product has a USDA certified label that says organic, 95% or more of the ingredients must have been grown or processed without synthetic fertilizers or pesticides (among other standards). There are three levels of organic to look for in stores: [1] “USDA Certified Organic” means products are made entirely from organic ingredients. [2] "Organic" means that at least 95 percent of a product's ingredients are organic. [3] "Made with organic ingredients" indicates that up to 70 percent of ingredients down to a maybe just a single ingredient are organic.
Keep in mind that organic does not always go with healthy. Organic food can still be packed in fat, calories, and sugar that may not be beneficial to your diet…check the labels.
Keep in mind that organic does not always go with healthy. Organic food can still be packed in fat, calories, and sugar that may not be beneficial to your diet…check the labels.
"Free range"
Although a food label may say free range chicken, don’t assume your bird was scampering around outside Farmer Brown’s barn.
Although the US Department of Agriculture (USDA) does define the words free range, there are no requirements for the amount, duration, and quality of outdoor access.
What it’s supposed to mean is that they are out running in a field. But what it really means is they just have exposure to the outdoors.
Although the US Department of Agriculture (USDA) does define the words free range, there are no requirements for the amount, duration, and quality of outdoor access.
What it’s supposed to mean is that they are out running in a field. But what it really means is they just have exposure to the outdoors.
"Genetically Modified"
Genetically modified foods—whose DNA has been altered with the help of modern technology—do not have to be labeled. Obama JUST signed into law that GM testing no longer has to be reviewed or approved by any agency before being produced for human consumption! According to the World Health Organization, "GM foods currently available on the international market have passed risk assessments and are not likely to present risks for human health."…BULL CRAP, says I!!! We’ve already gone over the fact that the majority of corn and soy—primary ingredients in junk food—are GM, so researchers estimate that 70 percent of all processed foods contain some genetically modified ingredients, though you wouldn't know it to look at the packaging. The only way to avoid genetically modified foods is to buy 100 percent organic (USDA Certified).
"Multigrain"
When shopping for healthy bread and crackers, look for the words whole grain or 100% whole wheat. It’s not enough if it says multigrain.
Whole grains, (which include popcorn, brown rice, and oatmeal), have more fiber and other nutrients than those that have been refined, a process that strips away the healthiest portions of the grain.
You can’t go by color alone: Some darker breads or crackers have caramel coloring and are no healthier than highly refined white breads. For a list of ingredients to keep on your radar, check out The Whole Grain Council’s helpful chart.
Whole grains, (which include popcorn, brown rice, and oatmeal), have more fiber and other nutrients than those that have been refined, a process that strips away the healthiest portions of the grain.
You can’t go by color alone: Some darker breads or crackers have caramel coloring and are no healthier than highly refined white breads. For a list of ingredients to keep on your radar, check out The Whole Grain Council’s helpful chart.
"No Sugar Added"
No sugar added products still may contain added ingredients like maltodextrin, a carbohydrate.
Carbohydrates—which can be simple sugars or more complex starches—raise blood sugar, and no sugar added doesn’t mean a product is calorie- or carbohydrate-free.
Carbohydrates—which can be simple sugars or more complex starches—raise blood sugar, and no sugar added doesn’t mean a product is calorie- or carbohydrate-free.
"Lightly sweetened"
Reduced sugar, no added sugar, and sugar free have legal definitions, but lightly sweetened doesn’t. The idea of what “lightly” means is completely up to the manufacturer’s discretion and may not be even close to what you would consider lightly.
"Sugar free"
Sugar free doesn’t mean a product has fewer calories than the regular version; it may have more. Sugar-free products have less than 0.5 grams of sugars per serving, but they still contain calories and carbohydrates from other sources.
They often contain sugar alcohols, which are lower in calories (roughly 2 calories per gram, compared to 4 per gram for sugar). Common sugar alcohols are mannitol, xylitol, or sorbitol).
***Caution: Sugar alcohols can cause diarrhea so don’t consume a lot in one sitting.
They often contain sugar alcohols, which are lower in calories (roughly 2 calories per gram, compared to 4 per gram for sugar). Common sugar alcohols are mannitol, xylitol, or sorbitol).
***Caution: Sugar alcohols can cause diarrhea so don’t consume a lot in one sitting.
"Zero trans fat"
Trans fat is bad for your heart, and the ideal intake is zero. But products that say no trans fat can actually contain less than 0.5 grams per serving.
Check for words on the ingredient list such as hydrogenated oils and shortening, which mean trans fat is still present. Gotta love the sneaky ways manufacturers re-name the bad stuff…happens all the time! Here is a link for products that are more likely to contain trans fat than others.
Check for words on the ingredient list such as hydrogenated oils and shortening, which mean trans fat is still present. Gotta love the sneaky ways manufacturers re-name the bad stuff…happens all the time! Here is a link for products that are more likely to contain trans fat than others.
"Fat free"
This is a notoriously misleading label. When the dangers of saturated and trans fat became clear, the market was flooded with products that touted their fat-free status. The problem… They sometimes contained nearly as many calories as full-fat versions.
“Just because it says it’s fat-free, doesn’t mean you get a free ride,” says Dr. Taub-Dix. “Packages could say it’s fat free, but be loaded with sugar, and sugar-free products could be loaded with fat.”
Check the label for calorie content, and compare it to the full-fat version.
“Just because it says it’s fat-free, doesn’t mean you get a free ride,” says Dr. Taub-Dix. “Packages could say it’s fat free, but be loaded with sugar, and sugar-free products could be loaded with fat.”
Check the label for calorie content, and compare it to the full-fat version.
"Light"
A food label may say a product, such as olive oil, is light, but manufacturers have been known to use the term to refer to the flavor rather than the ingredients.
To be considered a light product, the fat content has to be 50% less than the amount found in comparable products.
To be considered a light product, the fat content has to be 50% less than the amount found in comparable products.
"Gluten free"
Gluten is a protein found in grains like wheat or rye and it can wreak havoc on the health of those with celiac disease or gluten intolerance… I can attest to this one personally.
Gluten-free products are becoming easier to find, which is great for those with gluten intolerance. For everyone else though, there’s no advantage to buying them. In fact, gluten-free whole grains may have less fiber than the regular version.
“Unless you have metabolic problems, gluten-free products don’t help you lose weight and are not necessarily good for you,” says Dr. Taub-Dix. “But because it’s a buzz word, it’s put on packages.”
Gluten-free products are becoming easier to find, which is great for those with gluten intolerance. For everyone else though, there’s no advantage to buying them. In fact, gluten-free whole grains may have less fiber than the regular version.
“Unless you have metabolic problems, gluten-free products don’t help you lose weight and are not necessarily good for you,” says Dr. Taub-Dix. “But because it’s a buzz word, it’s put on packages.”
"Made with real fruit"
Products that claim to be made with real fruit may not contain very much at all, or none of the type pictured on the box.
While companies must list the amount of nutrients they contain, such as fat and cholesterol, they do not have to disclose the percentage of ingredients, such as fruits and whole grain, according to CSPI.
In 2012, a California woman filed a class-action lawsuit over Fruit Roll-Ups, which contain "pears from concentrate" and no strawberries (in the case of the strawberry flavor)… haha, wish I knew if she won.
While companies must list the amount of nutrients they contain, such as fat and cholesterol, they do not have to disclose the percentage of ingredients, such as fruits and whole grain, according to CSPI.
In 2012, a California woman filed a class-action lawsuit over Fruit Roll-Ups, which contain "pears from concentrate" and no strawberries (in the case of the strawberry flavor)… haha, wish I knew if she won.
"Cholesterol free"
Cholesterol free doesn’t mean, literally, no cholesterol. Cholesterol-free products must contain less than 2 mg per serving while low-cholesterol products contain 20 mg or less per serving. Foods that say reduced or less cholesterol need to have at least 25% less than comparable products.
Cholesterol is made by the liver, so only animal products like meat, dairy, eggs, and butter can contain it. If a plant-based product (such as corn oil) touts its cholesterol-free status, there’s no benefit compared to other vegetable oils, which also don’t contain it.
Cholesterol is made by the liver, so only animal products like meat, dairy, eggs, and butter can contain it. If a plant-based product (such as corn oil) touts its cholesterol-free status, there’s no benefit compared to other vegetable oils, which also don’t contain it.
"Two percent milk"
Two percent milk sounds great—it’s such a low number! What most people don’t realize is that whole milk contains only 3.25% fat.
So 2% milk contain less fat than regular milk, but not that much. It isn’t technically considered low fat; only 1% milk and fat free (also called skim milk, which has less than 0.5% fat) meet that standard.
Two percent milk may say reduced fat however, because it has at least 25% less fat than regular milk.
So 2% milk contain less fat than regular milk, but not that much. It isn’t technically considered low fat; only 1% milk and fat free (also called skim milk, which has less than 0.5% fat) meet that standard.
Two percent milk may say reduced fat however, because it has at least 25% less fat than regular milk.
"Omega-3 fatty acids"
Omega-3 fatty acids come in three main types: Eicosapentaenoic (EPA), docosahexaenoic (DHA) and a type called alpha-linolenic acid (ALA), which doesn’t have the proven benefit for the heart as EPA and DHA.
Some foods are higher in ALA, than EPA and DHA. Eggs may contain omega-3 if chickens are fed flax seed (which contains ALA, EPA and DHA) or fish oil, but are not considered to have a heart health benefit because of their cholesterol and saturated fat content.
If you are looking for a good source of omega-3, stick to fish and seaweed products. Products will sprinkle flax on their food just to slap the omega-3 label on the front.
Some foods are higher in ALA, than EPA and DHA. Eggs may contain omega-3 if chickens are fed flax seed (which contains ALA, EPA and DHA) or fish oil, but are not considered to have a heart health benefit because of their cholesterol and saturated fat content.
If you are looking for a good source of omega-3, stick to fish and seaweed products. Products will sprinkle flax on their food just to slap the omega-3 label on the front.
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