Easy Guide to Understanding Food Labels
, by Sandesh Prasannakumar, 6 min reading time
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, by Sandesh Prasannakumar, 6 min reading time
It is usually hard to determine what is right for consumption with labels such as ‘all-natural,’ ‘organic,’ ‘non-GMO,’ and similar being emblazoned on packs. Manufacturers use some of these claims as marketing strategies, but what do they imply? This guide will clarify popular food label phrases so you can see past the marketing slogans and fully comprehend what is being purchased.
Another one is ‘natural,’ which means that the product does not contain artificial additives or preservatives; however, this term is unregulated. It is important to note that the FDA does not directly define or control the use of the term, so its definition may be quite flexible. Some all-natural foods are processed without the addition of any chemicals and additives, while others contain natural flavours, sweeteners, colours, and natural preservatives for enhanced shelf-life. Bottom line? “All-natural” gives little insight. A list of ingredients is provided; please check it for more information.
For meat, eggs, dairy, and packaged foods with ‘organic’ on the label, this means the food was grown, processed, handled, and certified according to the USDA organic standards. Organic livestock do not receive antibiotics or any growth-enhancing hormone, and they are fed on organic feed, not containing any form of animal byproducts. Organic crops are produced using methods that exclude most conventional plant protection measures, synthetic fertilisers, biotechnology, and ionising radiation. The soil and water quality also cannot be less than the standard required for agriculture. Even though “organic” is closely monitored, it does not necessarily mean that it is healthy, as these foods contain fat, salt, and sugar.
Free from GMO and non-GMO labels denote that a food product has been produced without using genetically modified organisms. GMOs are plants or bacteria whose genes have been modified in a laboratory through rDNA technology to possess a particular characteristic despite the fact that most GMOs have been developed for herbicide tolerance and insect resistance with the aim of increasing crop productivity. If you prefer to avoid GMOs for personal reasons of principle or because of an allergy, there is another label to look for: the butterfly of the Non-GMO Project. This is an independent non-profit organisation that provides assurance that a product has been tested and audited to contain less than 1% GMOs.
Diarrhoea, bloating, and fatigue are some of the reactions that celiac disease or gluten-sensitive individuals get after taking foods containing gluten and, therefore, should take gluten-free foods. Fortunately, the FDA set criteria for the use of this label. In order to be marked as gluten-free, a food can have no more than 20ppm of gluten in it. Gluten-free oats are naturally gluten-free but are usually contaminated; purity measures make sure that the oats are not contaminated with any gluten. The oats used should be certified gluten-free to avoid any problems for people with gluten intolerance. Other grains that are naturally gluten-free include corn, quinoa, rice, amaranth, and buckwheat. Soy sauce is just an example of many condiments that contain gluten; therefore, one should always read the labels.
Food items that mention something like ‘one serving contains calcium’ or ‘this package has antioxidants’ might seem healthy, but they are not. The FDA controls some nutrient content claims. For instance, for any food to be categorised under the “good” source, it must contain 10-19% of the daily recommended amounts per serving. When assessing the quality of the nutrients provided by foods, the term “excellent” refers to a percentage of more than 20 percent per serving. A low sodium serving is considered 140 milligrams or less. Suppose it is helpful to know the amounts of nutrients but also consider the overall perspective. Well, guess what? Candy is not instantly transformed into healthy food just because it has calcium or antioxidants added to it!
The next time you stand before shelves of food items, do well to refresh your mind with this simple analysis in order to understand what those so often uttered phrases on food labels mean. It eliminates the confusion created by the various marketing jargon, and the customer is left with the reality: the ingredients and nutrients to consider for the specific health objectives at hand. Do not judge a food by its cover – it is one of the best pieces of advice that can make you a wiser shopper.
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Q1: Are the terms “natural” and “all-natural” synonyms?
A1: No, they are not; the use of the terms “natural” and “all-natural” is not regulated in a standard manner. The FDA does offer some guidance to the effect that the term should only be allowed on foods with no added colour, artificial flavours or synthetic ingredients. However, there is no official legal definition or clear rules regarding the testing and verification procedures. There is even less regulation over ‘all natural’, and manufacturers use it even more frequently to give the impression of healthfulness.
Q2: Are foods labelled organic and free from pesticides?
A2: Yes, though organic farming restricts the use of some pesticides, USDA organic standards permit some natural pesticides and insecticides that are legal for use in organic crop farming. These are obtained from natural products and not from chemically produced substances. The term ‘organic’ means the product has passed through certain certification procedures to show that it has been produced using only certain forms of pest control as opposed to no use of pesticides at all.
Q3: Does the Non GMO project approve only products with no GMOs at all?
A3: The Non-GMO Project is widely regarded as the gold standard for independent, third-party certification and labelling of GMO-free and non-GMO foods. However, their “non-GMO” verification is possible if it contains up to 1% of GMOs but it was unintentional or technically unavoidable. Therefore, these products cannot legally be marketed as 100% GMO-free.
Q4: Are foods labelled as “low sodium” or “heart healthy” typically low in calories?
A4: No, do not be misled by labels that indicate low sodium or that are associated with heart health and expect that these products are low on calories or that they help slim down. These call-outs refer only to specific nutrients. A food may be rich in fats, added sugars or calories but could be labelled “heart healthy” if low in sodium and has adequate amounts of nutrients that aid in reducing risks of heart diseases, such as fibre or potassium. Don’t forget also to take servings sizes and calories into consideration as well.