After years of feeling frustrated with the food industry and misleading food labels, I’ve settled into surrender. Of course I can continue to fight for more transparency and less poisoning of our food. But at the end of the day, it’s up to us to look at what we’re about to purchase, actually know where it came from and what’s in it.
I have a living document that I’m constantly updating with new FDA approved chemicals and a note as to why they’re being used, their benefits and cautions. It’s informative, but honestly, exhausting. It’s a great guide to have on hand, but not worth spending time teaching my clients about when the goal is to make healthier choices, not change the food industry! What I’ve found more effective and empowering is the practice of thinking one step beyond. Rising above it all. Becoming bigger than the beast.
It’s fairly simple really. If you have to google what’s in your food labels, put it down and walk away. It’s probably not nutritious enough to waste your money on. Ask yourself, why do I want to buy this and is there a more wholesome alternative?
If you’re holding something and feeling like you’re being sold by the label on the front. Take a quick look at the actual ingredients and if for a moment you’re not sure what the heck something is, put it down and walk away. It’s not going to join you on your health journey!
Food Labels are one of those things that we want to trust, but can’t. I’ve often read a label, got excited and then looked at the actual ingredients and thought to myself. Darn it! How can they say that! But then I stare at the label and almost get brain washed into thinking… well they can’t say it if it’s not true, right? Wrong. It’s marketing 101! Their strategy is to create an ounce of doubt. Once that is in place, the marketing is designed to sway you to purchase their brand/product.
Labels can be as misleading as they are enticing. With every trip to the grocery store, we're bombarded with a barrage of flashy claims, promising healthier options and natural goodness. We want to trust what we read because we’re in a hurry and are grateful for marketing to sum it up for us. The back of labels where they break it all down can be confusing, so we often rely on the front of packaging to sum it up for us. Plus, we end up buying items we don't need. How many times have you walked into a store with a list of 5 items and somehow walked out with 20?!
I wanted to write this blog first and foremost to simplify your shopping experience and encourage you to rise above the “figuring it out” part and to shop for wholesome foods. Simple is Better. I encourage you to stay on the outskirts of the super market where most of the single ingredients live. The middle section is
where you're going to find more processed foods that really have no place in your healthy diet. And yes that goes for "Health Food" stores too!
However if you’re interested in learning more about popular labels, keep reading! Below are the top misleading labels that have us thinking we’re making healthier choices, when in fact, we’re not. Here we are TRYING! And BAM. Nope.
Natural, All Natural or 100% Natural
Nature’s best impersonator. The elusive “natural” label can disguise a wild mix of artificial ingredients, leaving us questioning what truly counts as natural? When it comes to food labels, it actually doesn’t have a standardized definition.
If you go to the FDA website, you’ll read, “Although the FDA has not engaged in rule making to establish a formal definition for the term "natural," we do have a longstanding policy concerning the use of "natural" in human food labeling. The FDA has considered the term "natural" to mean that nothing artificial or synthetic (including all color additives regardless of source) has been included in, or has been added to, a food that would not normally be expected to be in that food. However, this policy was not intended to address food production methods, such as the use of pesticides, nor did it explicitly address food processing or manufacturing methods, such as thermal technologies, pasteurization, or irradiation. The FDA also did not consider whether the term "natural" should describe any nutritional or other health benefit.”
According to the USDA, when referring to meat, poultry, and eggs, they define it as “A product containing no artificial ingredient or added color and is only minimally processed. Minimal processing typically means that the product was processed in a manner that does not fundamentally alter the product. Fundamentally? Huh?
A study conducted by Consumer Reports found that over 60% of consumers believe that the "natural" label means a product doesn't contain artificial ingredients, but this is often not the case. Bottom line, “natural” does not mean the food is a true representation of wholesome nature.
Low Fat
The Fat Trap. Beware of the “low fat” charmer! It may slyly swap fat for sneaky sugars, turning your seemingly healthy choice into a sugary temptation. A study published in the journal Appetite revealed that people tend to consume 26% more calories when they perceive a food as low fat, potentially leading to unintended weight gain
Organic
There are plenty of organic labels out there, but to ensure that something is genuinely Organic and not just marketing buzz, look for the reputable organic certification logos like USDA Organic or EU Organic, as they indicate compliance with strict organic standards. Additionally, keep in mind that a box of cookies made with certified organic ingredients does not mean it's healthy!
Gluten-Free
If you are gluten intolerant or have celiac disease, this is a great label to let you know it’s Gluten Free. But it doesn’t mean it’s healthy! Many people opt for gluten-free products assuming they are healthier. However, a study published in the Journal of Human Nutrition and Dietetics found that gluten-free products are often higher in fat, sugar, and sodium than their gluten-containing counterparts, making them potentially less healthy overall. Again, just ask yourself why are you buying it?
Zero Trans Fat
Be cautious when you see the claim "zero trans fat" on food packaging. According to FDA regulations, if a product contains less than 0.5 grams of trans fat per serving, it can be labeled as "zero trans fat." However, even small amounts can add up. Study's show that consuming just 5 grams of trans fat per day increases the risk of heart disease.
Lightly Sweetened
There is no regulation to the word "lightly". I can of something "lightly sweetened can still contain more sugar per serving than a glazed doughnut! Furthermore, what is is "lightly" sweetened with? In addition to refined sugar, artificial sweeteners are some of the riskiest ingredients lurking in our foods in terms of health.
Made with Real Fruit
The law does not require the label to say how much real fruit is in the product. This boast is particularly prevalent in snacks for children, which may contain a 1/2 of a blueberry in a snack that is otherwise mostly sugar, artificial flavors, and colors.
Whole Grain
Don't rely solely on the label "whole grain". They are not legally required to say how much “whole grain” is in the product. Its main ingredient could be refined white flour with just a small amount of whole wheat added. So, the food won’t contain all the fiber and other nutrients associated with whole grains. Always check the ingredient list to ensure a higher whole grain content.
No Added Sugar
Even if a product claims to have "no added sugar," it can still be high in natural sugars or artificial sweeteners. Naturally occurring sugars are found naturally in foods such as fruit (fructose) and milk (lactose). Added sugars include any sugars or caloric sweeteners that are added to foods or beverages during processing or preparation (such as putting sugar in your coffee or adding sugar to your cereal). The American Heart Association recommends that women limit their added sugar intake to 6 teaspoons per day, while men should aim for no more than 9 teaspoons.
Free Range
If you know me at all, you know I have a visceral reaction to animals being kept in cages they can't move in. I want to appreciate this label, but it's one that really gets under my skin. The USDA requires that “free-range” animals have access to outdoor areas, but there’s no provision for how long they must spend outdoors or how much room they must have. The regulations don’t require them to actually spend time outdoors, only to have access to it. Plus, most “free-range” animals are still mutilated, by having their sensitive beaks, tails, ears, and horns cut or burned off—all without painkillers. And yes, this is one of the reasons anti-biotics are used so readily to hopefully avoid infection. You want to look for Local and Pasture Raised. Not only is it a healthier option for you, but it's more humane and environmentally sound. The Lord made us stewards of the land with dominion over the animals, did he not? Let's do it right.
Vegetarian Fed
It’s worth noting that chickens are actually omnivorous; they love worms and bugs and larvae and other crawly things. When they're raised in a factory farm though, they’re getting fed animal byproducts, like feather meal or chicken litter. So depending on the context, vegetarian-fed can actually be the lesser of two evils.
If you're looking to eat a healthier diet, it's crucial to look beyond marketing labels and carefully read the ingredient list and nutritional information to make informed decisions. It's good stewardship to be aware of where our food comes from. How it was grown. What conditions it was raised in. You vote for these practices every time you put money towards them.
Pro Tip:
There’s one major reason I’ve found that keeps my clients going back to the packaged food. Convenience. For example a boxed rice with seasoning is already measured out, it has the seasonings right there for you and you just follow the directions, to add water and maybe a little oil or butter. It stacked nicely right there in your cupboard and it even has a picture of what it looks like so you can envision how it will look and accompany the rest of your meal. I get it! I go for the boxed stuff too sometimes in a pinch. We are all very busy and convenience is invaluable. I would LOVE for you to try to meal prep these! You can make as many bags as you like all in one go. You can use zip lock bags (please re-use) or Tupperware. Check out my recipe for Boxed Rice.