Understanding food labels is a crucial step in making informed choices about what we consume. As you navigate the aisles of the grocery store, it’s essential to recognize that front labels often serve marketing purposes, alluring us with promises that may not accurately reflect a product’s true nutritional value. Don’t let misleading marketing tactics fool you. Instead, empower yourself by understanding what these food label health claims mean… and what they don’t mean.
Let’s unravel the complexities of common food labeling terms, and empower you to make healthier and more conscious choices. From understanding the nuances of “natural” to deciphering the significance of “organic” and everything in between, welcome to the journey of decoding food labels for a healthier, more informed you.
Here are some common food label health claims and their meanings:
1. Natural
Currently, no standards exist for this label except when used on meat and poultry products. USDA guidelines state that “natural” meat and poultry products have to undergo minimal processing and cannot contain artificial colors or flavors, preservatives, or other artificial ingredients. However, the use of the term “natural” is not regulated by the U.S. Food and Drug Administration (FDA), and its interpretation can vary greatly between manufacturers, so exercise caution with the “natural” label!
2. No Hormones Added or No Hormones Administered
The USDA has prohibited use of the term “hormone-free,” because animals naturally produce their own hormones, but animals that were raised without added growth hormones can be labeled “no hormones added” or “no added administered.” By law, pigs and poultry cannot be given hormones, so this claim is relevant to beef and dairy products.
3. Antibiotic-Free
Indicates that the animals were raised without the use of antibiotics. Antibiotic-free does not guarantee the absence of other medications. Other phrases to indicate the same thing include “no antibiotics administered” and “raised without antibiotics.”
4. Organic
Products labeled as “organic” are produced without synthetic fertilizers, pesticides and herbicides. There are strict regulations governing the use of the term “organic,” and certification is required.
5. Cage-Free
Typically applies to poultry and eggs. It indicates that the hens were not kept in cages, but it does not specify that they had access to any outdoor space.
6. Free-Range
Also typically applies to poultry and eggs. Implies that the animals had some access to the outdoors, but the specific length of time and requirements can vary.
7. Pasture-Raised
Indicates that animals were allowed access to pastures or outdoor areas where they could graze or forage for their food, rather than being fed only grain in a feedlot or barn. Pasture-raised animals are able to move around freely and behave in a more natural way.
8. Grass-Fed
This means animals were fed grass or foraged as part of their diet. It does not necessarily mean they were exclusively fed grass. Some grass-fed cattle are grain-finished, which means they ate grain from a feedlot prior to slaughter.
9. Grass-Finished
Indicates that the animals were exclusively fed grass or foraged a natural diet throughout their entire lives.
10. Non-GMO
Means that the ingredients used in the production of the product have not been genetically modified through genetic engineering techniques.
11. Low-Fat/Fat-Free
Indicates the product contains a reduced amount of fat compared to a standard version of the same product. However, these products may contain a significant amount of sugar or artificial ingredients to make up for the taste and natural texture!
12. Whole Grain
Refers to grains that contain all parts of the original kernel – the bran (outer layer), germ, and endosperm.
As you embark on the journey of decoding food labels, remember that knowledge is power when it comes to making informed choices about your diet. By understanding the true value of food label health claims, you are equipping yourself with the tools needed to navigate the aisles of the grocery store with confidence. Don’t let misleading marketing sway your decisions. Instead, empower yourself with the insights gained here to make choices that align with your health and wellness goals. Your well-being is a reflection of the choices you make, and by deciphering food labels, you are embracing a path of conscious consumption. Here’s to a healthier, more informed, and happier you!
Want more healthy grocery shopping tips? Check out the Honest & Well Guide to Healthy Grocery Shopping. 🫐
Sources:
https://www.consumerreports.org/food-labels/seals-and-claims