Reading a food label can sometimes feel like learning the Krebs Cycle! As if evaluating the Nutrition Facts Panel isn’t enough – you have a myriad of claims plastered all over the package to sift through. It isn’t uncommon to see as many as 3+ claims on one package - such as, “natural,” “no trans fat,” or “made with whole grains.”
Food manufacturers are required by law to be truthful – ingredients and nutrition facts must be accurate within a certain margin. However, other claims are not held to the same standards. Remember, food is business and the bottom line is to sell more product. So, when a food or nutrients it contains might benefit health in some way, you can bet on food manufacturers highlighting the potential benefit.
Nutritional and health claims must still be truthful but they don’t always tell the whole story, meaning you need to read between the lines. Specific claims such as a product’s ability to lower the risk of a certain disease need FDA (Food and Drug Administration) approval; are tightly regulated and must be healthy. But functional claims are different.
A functional food is defined by the Institute of Medicine as "those foods that encompass potentially healthful products including any modified food or ingredient that may provide a health benefit beyond the traditional nutrients it contains." While this might not sound all that bad, food manufacturers have figured out loopholes in labeling health/nutritional claims and it doesn’t necessarily mean that food is better for you or even healthy at all! You see, they can make a structure or function claims without scrutiny or approval, meaning the food affects a structure or function of the body. You probably see these all the time, such as “maintains a healthy digestive system” or “promotes healthy blood pressure.” Other key words to look out for include “supports” or “may reduce.” Most of these claims haven’t been clinically proven and while they may have healthy attributes, some are just fortified junk foods.
To help you make the best choices, we’ve reviewed some of the most popular food package claims and when to choose versus pass.
Offender #1: “Whole Grains.” Walk down the cereal aisle and you’ll see plenty of “made with whole grains,” “whole grain,” “multigrain,” or “x amount of whole grains.” Don’t let these terms of the logos fool you, just because something has whole wheat or grain flour, doesn’t mean it’s the best choice. There could be a smidgen or a lot, there could also be a lot of added sugar and there are no guarantees on the amount of fiber. This one is easy – go straight to the source and look for “whole wheat (or other whole grain)” as the first ingredient. Keep added sugars low – ideally sugars should be listed towards the end of the ingredient list. 100% whole grains come with naturally good fiber content too – look for 3 or more grams per serving.
Offender #2: “Natural.” It must be good right? It’s natural after all! Not so fast, the term natural isn’t regulated by the FDA and really means that no artificial or synthetic ingredients are added to the food. This is important to some people and that’s great but it doesn’t guarantee that the product is healthy. For example, potato chips that are just potatoes and oil are natural, but as you know, they are not that good for you!
Offender #3: “Trans Fat-Free.” True, trans fat is better left out of the diet but if you see this on a food label, dig a little deeper. A product can claim a food is trans fat-free if it has less than 0.5 grams per serving. If you have several servings, less than 0.5 grams can start to add up and may affect your heart health. To see if a product is really trans fat-free, check the ingredient list and choose products made without “partially hydrogenated” oils. It is also wise to see what fat they used to replace trans fat. Sometimes they replace trans fat with saturated fat. Glance at the fat breakdown on the food label to be sure!
Offender #4: “Sugar-Free.” Some people reach for sugar-free versions of their favorite product thinking it is better for them. While too much sugar certainly isn’t the best for your health, sugar-free products aren’t necessarily better than the original version. Some replace sugar with artificial sugars or sugar alcohols which do offer any benefit (and some people are sensitive to them) other than maybe reducing calories. Often times the total carbohydrates are the same as are other nutritional stats such as calories and fat. Choose any type of sugar in moderation and take time to make comparisons.
Offender #5: “Free Range.” If the claims “free range” or “cage free” brings up images of chickens roaming freely outdoors, this isn’t always the case. The USDA deems free range as having access to the outdoors. This can be as little as 5 minutes outside or to a small slab of cement outside. There are no specifications about the size, quality or duration of the outdoor access. If you are concerned about animal welfare and prefer to buy poultry or eggs that are humanely raised, you can always check with the company or try to buy from local farmers.
Additional Information on Labeling
For defined nutrient claims: http://www.ext.colostate.edu/pubs/foodnut/09365.html
For the nitty gritty on food labeling: http://www.fda.gov/Food/LabelingNutrition/LabelClaims/ucm111447.htm
http://www.fda.gov/Food/LabelingNutrition/ConsumerInformation/UCM078889.htm
www.cspinet.org
Please note: The information in this article is not to be followed as
medical advice, diagnosis or treatment. Please consult with your physician
or primary health practitioner for information regarding your own personal
health and necessary treatments.
