Learning how to speak label language
I’ve always thought that if fresh produce would put labels containing nutritional claims right on the produce, they would have a far better shot at competing with packaged foods that do this shamelessly (and often misleadingly). We are powerless in the presence of a provocative label that appeals to our desires and beliefs about healthy eating. But the package claims are there to improve product sales, not improve your health. Knowing a few of the more popular “tricks” will permanently save you time at the store and have you speaking label language fluently.
A few examples:
1. ”Free-range” eggs are not from chickens running free on a range; free-range simply means they are not caged. (Free-range chickens live inside, often cramped, with “access” to outside (may be no more than a slab of concrete outdoors) via a door which the chickens may not have been informed about.)
2. “Evaporated cane juice” is no healthier than white sugar. (Because it is white sugar – in liquid form.)
3. Juice that’s “Made with real fruit juice”, means that the real juice plays a supporting role.
4. Bread that “Contains whole wheat”, means that whole wheat is present in the bread but the bread is made predominantly with refined white flour. (Only “100% Whole wheat bread” is 100% whole wheat bread.)
5. ”Wheat bread” is not whole wheat bread. Refined white flour is still wheat flour.
6. “Multi-grain” does not mean the product contains “whole grains” it simply means that it contains more than one grain.
7. ”Contains x grams of Omega 3” or “Contains flax seeds”. Though this is accurate, the best way to consume flax seeds is to buy them whole and grind them. Most products contain whole seeds since they have a longer shelf life than ground, but whole seeds are not as well absorbed as ground.
8. Milk whose label reads, “No Antibiotics”, does not mean the cows were not given antibiotics. A claim of “no antibiotics” without the accompanying word “organic” usually means the cows have been given antibiotics but the milk has been tested to ensure no antibiotics residue has been detected (or is low enough to pass inspection).
9. Organic DOES mean it cannot contain GMO ingredients; but non-GMO does not mean organic.
10. ”Natural flavors” is an oxymoron. They are made in a lab, not in nature. They are extracted then recreated in high volume using chemicals. If blueberry yogurt was made with pure blueberries or blueberry juice, the ingredients would not say “natural blueberry flavor” it would say “blueberries”.
11. ”Fortified” or “Enriched” means the natural vitamins were removed during the processing, and synthetic ones added. Or they were added later to augment the nutritional value of a product. (For example folic acid in orange juice). You will often see this on white bread or on cereals where the natural vitamins and minerals of the grain were removed in the refining.
12. If a label ever reads “Blank Guaranteed!, it’s because the manufacturer knows that you have good reason to think that it’s not true.
Any others you’ve seen?
Be well!
Michelle
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Jan 26, 2012 @ 08:16:00
This is a way to buy humanely raised food – this organization is partners with the Humane Society. I hope you check them out.
http://www.certifiedhumane.org/
Jan 26, 2012 @ 08:24:00
Great post. As an RD, I frequently also have to remind clients that because a product has added fiber does not mean it the actual fiber they need. I mean fiber added to Fruit Loops? The Guar gums, cellulose, inulin & other pseudo-fibers do not work in the same way in your GI tract as the natural fiber found in whole grains, fruits & veggies. Plus products containing these ingredients can cause painful cramping & bloating. Better to stick to whole foods that contain real fiber!
Jan 26, 2012 @ 09:13:00
speaking of labels, I find their appearance in compost piles annoying and discouraging.
Not to mention on my pieces of fruit. It is appalling to think of the time, labor, expense that must go into this practice of probably a very nonsustainable piece of trash. While they serve a purpose in today’s world, still, I am embarrassed for us to the earth worms!
Now I must continue my morning email and sign something about labels for the FDA
Jan 26, 2012 @ 11:22:00
Great post! You covered most that I can think of off the top of my head! One that confuses me though is evaporated cane juice. When I buy it at the store, it is a solid sugar (not liquid) that looks similar to coconut sugar – basically defined as the less processed version of white sugar – cane sugar in it’s unrefined stage. Is there a difference between the evaporated cane juice we buy at the store and the one that manufacturers use?
Jan 26, 2012 @ 15:25:00
My point was a bit misleading – you’re right evaporated cane juice IS in solid form once it’s added to the food – it was simply evaporated from the sugar cane juice. You’re right that it is often less refined that basic cane sugar, but …. there is no difference in terms of how you’re body reacts to it in terms of blood sugar etc, so from that standpoint, it is not “healthier” for you than basic cane sugar.
Jan 26, 2012 @ 12:40:00
I like your point about whole wheat bread – and it’s really true of all whole grain breads. Whole wheat flour contains the whole grain in ground form – bran, endosperm, and germ. The bran cuts through the gluten strands, which causes the bread to fall flat and dense unless there’s some white flour (flour with no bran) added. Still, it’s much healthier than white bread.
Jan 26, 2012 @ 12:41:00
Hi Michelle,
You indicate above that your recommendation is to buy whole flax seeds and grind them yourself. What is your opinion about flax meal (which I believe is the ground form of flax seeds) readily available for purchase in the grocery store?
Jan 26, 2012 @ 15:13:00
The only issue with buying pre ground flax is that it can go bad easily. Best is to buy the whole seeds and grind them at home in a spice grinder in small amounts to last you say one week.
Jan 27, 2012 @ 03:22:00
“HIGH FIBER”
Many enhanced breads, cereals and granola bars use genetically modified soy to increase fiber content, another good reason to seek out organics.
Jan 27, 2012 @ 23:33:00
Once you understand the label language you can zip through the grocery store in no time at all!
Jan 30, 2012 @ 09:41:00
“Natural” means absolutely nothing.
Jan 30, 2012 @ 09:45:00
I’d add “natural” to the list. While they don’t have artificial flavors, preservatives, or colors – they can still contain/use artificial fertilizers, synthetic pesticides, irradiation, and genetically modified ingredients.
Jan 30, 2012 @ 16:49:00
Really good information, thanks. The low-down on the “free-range” eggs (sadly) surprized me. Just so happens, I switched to “organic” eggs exclusively (I eat a lot of those suckers!) a few weeks back…smiling, psychologically,it makes me feel better!
Jan 31, 2012 @ 10:56:00
Recently saw a segment on the news about “organic” frozen veggies at Whole Foods that were from China, and not necessarily organic at all because the standards are different there. Very disturbing.