Know Your Labels

 

 

 

 

Organic

According to Huffington Post’s contributor Robyn O’Brien, “the term ‘organic’ refers to foods grown and processed without chemical toxins, artificial ingredients, chemical preservatives or ionizing radiation.” The U.S. Department of Agriculture regulates the guidelines for organic foods. For a food to be labeled “organic” it must be have at least 95 percent organic ingredients. Organic foods are made without harmful pesticides, fertilizers, antibiotics or synthetic hormones.

According to O’Brien, a recent study found that organic foods can actually boost one’s immune system, improve sleeping habits and reduce the risk of cancers and heart disease. So what does this mean for your grocery cart? Purchasing organic milk or eggs means that the products came from animals that were not given antibiotics, drugs or synthetic growth hormones. Organic bread, cereal and grains were grown without the use of pesticides.

So, what does this mean for your wallet? Organic foods tend to be more expensive and can even cost up to 50 percent more than non-organic products. If the higher cost is keeping you from buying organic, consider the products that are most important to buy organic: apples, celery, sweet bell peppers, peaches, strawberries, spinach, nectarines, grapes, lettuce, cucumbers, blueberries and potatoes.

Natural

The USDA regulates the term “natural” only in meat and poultry products. In this context, the label means these products contain no artificial substances or additives- excluding genetically modified organisms. “Natural” on other foods and products mean that it is free of added colors, artificial flavors and synthetic substances. However, the FDA does not have a set guideline for the term. Some companies use the term “natural additives” for high fructose corn syrup. The bottom line here is that something claimed to be “natural” isn’t necessarily good for it. The food can still be loaded with sugar, fat and calories. The only way to get around this trap set up by marketers is to read the ingredient list and nutrition facts carefully.

Whole

A “whole” food is a food that is in its pure and natural form with nothing added to it or taken from it. Think about a potato. A potato is a whole food. Mashed potatoes have been baked, pounded, and mixed with butter and sugar. You can’t find mashed potatoes in nature. Whole foods are the opposite of processed foods. Some examples of whole foods include fruits, vegetables, grains, nuts and seeds. It is important to include many whole foods into your everyday diet to maintain a healthy lifestyle.

Raw

The raw food diet seems to the latest craze in the world of health foods. For a food to be considered “raw” it must not be heated above 115 degrees Fahrenheit. This means no foods are cooked. It is mostly a plant-based diet. The idea behind the raw food diet is that many nutrients and enzymes are destroyed from the heat of the cooking process. Many foods are in their most nutritious state when raw. However, this diet ignores the notion that some foods become more nutritious after they have been cooked. For example, biotin, a nutrient that gives us healthy hair, nails, skin and bones, is activated when eggs are cooked. Raw eggs don’t have the benefits of biotin. The raw food diet has recently been a topic of discussion; a study revealed that an all-raw food diet doesn’t provide enough energy to support the human brain. The bottom line here is to recognize the health benefits of eating raw foods, but like everything else, we shouldn’t get carried away with an exclusive fad.

Gluten-Free

Gluten is a protein found in wheat, rye and barley. Products like bread, grains, cake, pasta, cookies, sauces and snack foods typically contain gluten. However many foods have hidden sources of gluten. Gluten can be found in many natural or artificial additives. Those diagnosed with celiac disease or gluten sensitivity should follow a gluten-free diet, but should be done so under the supervision of a doctor.

The gluten-free diet has become a trend among celebrities who have not been diagnosed with celiac disease or gluten sensitivity. Some have tried the diet just to lose weight. The bottom line here is that some gluten-free foods are higher in calories than the originals. Many gluten-free products are packed with sugar and fat. Unless you are avoiding gluten for health reasons provided by your doctor, you’re better off sticking to a traditional, balanced diet. For more information about celiac disease and the gluten-free diet, visit www.celiac.org. Be sure to consult a doctor or nutritionist before beginning any new diet plan and before eliminating any major food group from your diet.

 

Consumer Ally columnist Mitch Lipka points to the 158-page “Food Labeling Chaos” report from the Center for Science in the Public Interest that identifies several misleading labeling tactics used by food companies. Here are six common but misleading claims included in the C.S.P.I. report.

Lightly-sweetened: Cereal packages often contain the phrase “lightly sweetened” to suggest less sugar. The Food and Drug Administration has regulations concerning the use of “sugar free” and “no added sugars” but nothing governing the claims “low sugar” or “lightly sweetened.” “WhetherKellogg’s Frosted Mini-Wheats Bite Size is lightly sweetened should be determined by federal rules, not the marketing executives of a manufacturer,” says the C.S.P.I. report.

A good source of fiber: A number of food marketers now claim their products are a good source of fiber, but C.S.P.I. notes that often the fiber doesn’t come from traditional sources — whole grains, bean, vegetables or fruit — known to have health benefits. Instead, food makers are adding something called “isolated fibers” made from chicory root or purified powders of polydextrose and other substances that haven’t been shown to lower blood sugar or cholesterol.

Strengthens your immune system: Through “clever wordsmithing,” food companies can skirt F.D.A. rules about health claims and give consumers the impression that a product will ward off disease, notes the C.S.P.I. report. Ocean Spray Cranberry Juice claims to “strengthen your immune system with a daily dose of vitamin C.” Green Giant offers an “immunity blend” of frozen vegetables. Nestle’s Carnation Instant Breakfast says it contains “Antioxidants to help support the immune system.”

Made with real fruit: Often the “real fruit” is found in small quantities and isn’t even the same kind of fruit pictured on the package. Tropical fruit flavored Gerber Graduates Fruit Juice Treats show pictures of fresh oranges and pineapple. But the main ingredients are corn syrup, sugar and white grape juice concentrate. Betty Crocker’s Strawberry Splash Fruit Gushers don’t contain strawberries — just pear concentrate.

Made with whole grains: Many products make a whole grain claim even though they often contain refined flour as the first ingredient and the amount of whole grains are minimal. The C.S.P.I. reports that the package of Keebler’s Townhouse Bistro Multigrain Crackers boasts they are made with “toasted whole wheat,” but the ingredient label shows the crackers contain more sugar than whole wheat.

All natural. Although the F.D.A. has issued several warning letters to firms making misleading “all natural” claims, the agency has never issued formal rules about the term, C.S.P.I. says. As a result, some products containing high fructose corn syrup claim to be “all natural.” One example is Minute Maid Premium All Natural Flavors Berry Punch. “Though glucose and fructose certainly occur in nature, the chemical conversions of cornstarch should not be considered natural,” writes C.S.P.I.

WHAT DOES "LOW" REALLY MEAN?

Q: When a label says "low" in something, it must mean it's pretty healthy, right?

A: Not so fast. Bonnie says, "Products that are low in one thing could be high in another, creating a food that's not all that low in calories." When manufacturers lower the fat in a food, many times the sugar content increases, adding calories back in. In this case, it's not uncommon to see a 10 or 20 calorie difference per serving, which likely won't add up to much in the long run.

WHAT TO LOOK FOR IN FOOD LABELS

Q: Since the Percent Daily Values (% DV) and calories seem straight forward, can I ignore the rest of the label?

When something seems too easy to be true, it probably isn't true. Bonnie points out that "the Daily Values found on food labels are based upon consuming an average diet of 2,000 calories per day." Since for many women a weight loss diet means only 1,200 to 1,800 calories, some of your goals should be lower, such as for total fat, saturated fat and carbohydrates. While 2,300 milligrams is the current DV for sodium, many experts believe that 90 percent of Americans should be eating much less than this to decrease their risk of stroke, kidney disease and high blood pressure.

THE HIGH FRUCTOSE CORN SYRUP DEBATE

Q: First, I heard that high fructose corn syrup causes obesity. Then I heard its okay. Which is it?

The jury is still out on this one. "Although high-fructose corn syrup (HFCS) is far from healthy, it is not the only culprit. Sugar provides about the same amount of calories." She also believes that "the reins need to be pulled in on all products that contain a lot of HFCS and sugar that are low in nutrient value and high in calories." These products can mean anything from sugary drinks, candy, ice cream, granola bars and a variety of commercially-made sauces.

UNDERSTANDING THE DIFFERENT TYPES OF FATS

Q: Since avocados, nuts and olive oil are higher in fat, do I need to avoid these in order to lose weight?

A: In a word, no. "The goal is to choose foods higher in unsaturated fat (monounsaturated fat, polyunsaturated fat), lower in saturated fat, and with no (that's zero) trans fat." Avocados, nuts and olive oil fall into the mono- and polyunsaturated fat category and are nutrient rich in other vitamins, minerals and antioxidants. Since they are more calorically dense than most fruits and vegetables, portion control is key. One-fifth of a medium avocado, 1/4 cup of nuts, and a couple teaspoons of olive oil are reasonable portions that can fit into most diet plans regularly.

 

 

Misleading food labels continue to dupe consumers with keywords and bold statements that feed into people’s dietary needs and weight loss goals. This doesn’t mean all food labels are lying because plenty of products are “fat free” or made with “real fruit,” but what about the other nutritional facts or ingredients? Unfortunately, the FDA does not regulate all food labels and cannot keep food manufacturers from using clever wording to avoid a potential lawsuit. What you can do is read the nutritional facts and ingredients list to find the truth behind the fancy wording and manipulative marketing. Here are 10 misleading food labels to look out for:

• “Zero grams trans fat”
  
  Since trans fat have become the ultimate no-no in today’s diet, many companies have cut trans fat from their products. However, it has led way to a manipulative marketing move to promote 0 grams of trans fat, without indicating the product’s level of saturated and total fat. Food labels know people are looking for the label that says “0 grams trans fat,” but they may skip over the saturated and total fat amount, which is just as important.


• “All natural”
  The “all natural” stamp is one of the most abused and misleading food labels used by food manufacturers today. Many of these so-called “all natural” products use citric acid, high-fructose corn syrup and other unnatural additives, but still get to bear that positive label. Always check the ingredients list to know exactly what’s in your food.


• “Whole grains”
  Chances are you’ve seen the label, “Made with Whole Grains,” pop up on bread, crackers or rice products now more than ever. The reality is that many of these whole grain products are actually made with refined wheat flour and maybe a small percentage of whole grains. In order to check the validity of the whole grains label, check out the listed ingredients. Unless “whole grains” is one of the first ingredients on the list or if you see “enriched wheat flour,” it’s likely that your product contains a small percentage of whole grains.


• “Fiber”
  Food products that contain fiber has become a growing trend in the food industry because consumers are looking for foods that are going to keep them fuller for longer, help regulate their digestive systems and lower their blood sugar. Shoppers might see their favorite cereal bar or yogurt is labeled “a good source of fiber,” but they won’t see where the fiber comes from listed anywhere. Many of the products you find with the label “contains fiber” actually contain isolated fibers, like inulin, maltodextrin, pectin, gum and other purified powders that are added to boost the not-so-fibrous foods.


• “Light”
  When a food label says “light” as in “extra light olive oil,” consumers are misled to think that a product is light in fat or the fat content has been cut in half. Unless the product says reduced fat, “light” is generally referring to a lighter color of the original product, such as light-colored olive oil.


• “Heart healthy”
  Many of today’s foods claim to be “heart healthy,” but don’t have FDA approval or scientific evidence to support such bold claims. These types of “heart healthy” labels mislead consumers into thinking they will improve their heart health by eating this particular food. Considering that heart disease is the number one killer in America, this food label is dangerous to promote if it’s not true.


• “Low fat”
  The label “low fat” can be very misleading to consumers because, while it may be low in fat, it may also be loaded with sugar or sodium that won’t be highlighted. In addition, manufacturers are playing into people’s awareness of fats and efforts to lower their fat intake by advertising exactly what they’re looking for. Don’t be fooled by a “low fat” food label without examining the rest of the nutrition facts, and making sure that the product is well-balanced and healthy in its other areas.


• “Low sugar”
  Just like “low fat” indicators, “low sugar” food labels are misleading for consumers because it plays up one nutritional factor to downplay a not-so-healthy factor, such as a high amount of calories, sugars or fat. Manufacturers also get around saying “contains sugar” by saying “lightly sweetened” or “no sugar added,” but you have to look at how much sugar is in each serving to know for sure.


• “Free range”
  The “free range” food label can be found on meat, dairy and eggs at your local grocery store, but this progressive way of farming is not always as it seems. What consumers may not know and won’t see on their “free range” foods is that the USDA regulations only apply to poultry. Therefore, “free range” beef, pork and other non-poultry animals were fed grass and allowed to live outdoors, but their products are not regulated by the USDA. Another misconception consumers have about “free range” is that these products are also organic. Unless it’s labeled free range AND organic, free range animals may be fed nonorganic fed that could contain animal byproducts and hormones.


• “Fresh”
  The “fresh” food label can be very misleading to consumers, by making them think their chicken was killed the day before, or their “freshly squeezed” orange juice was prepared that day. The label “fresh” simply means that it was not frozen or is uncooked, but many of these products are allowed to be chilled, kept on ice or in modified atmospheres to keep them from spoiling.

 

 

reference:

Huffington Post

New York Times

http://www.sheknows.com/health-and-wellness/articles/817710/4-Food-label-myths-debunked

http://www.mastersinhealthcare.net/blog/2010/10-misleading-food-labels/