Labels on food packages are advertising
opportunities- period. Labels often make big promises and health claims about
the product in order to get you to buy. Sometimes these assumptions are not what
they appear to be and not nearly as healthy as it sounds. Let’s look at a few
labels to investigate.
Trans-fat
Free
Trans-fats are often used by manufactures to
length shelf life of a product and improve mouth fill and taste. Downside,
trans-fats are known to increase cholesterol and risk for heart disease. Health
professionals agree to limit or remove all trans-fat from your diet. Ok- great
so you purchase products labeled trans-fats free. You’re safe? Not so fast.
To use the word Free- on a label such as, fat-free, sodium-free, sugar-free and
trans-fat free, the FDA requires less than 0.5 grams of nutrient per serving.
Last time I checked 0.5 is not zero! If a more than the recommend serving is
consumed in a short amount of time one would eat multiple grams of the
dangerous ingredient.
Fight back - Look for words partially
hydrogenated or hydrogenated in the ingredient list. See these words and put it
back on the shelf regardless the label lingo.
Organic:
Organic is simply a label assigned to foods that
are produced without pesticides or chemical fertilizers, and that do not
contain genetically modified organisms (GMOs). Organic food production also
supports farming methods that are deemed environmentally sound.
Note - Just because a product is labeled organic
does not mean it is low fat or even healthy. It means it was produced in a
safer more environmentally favorable situation. Organic sugar is still sugar
and organic Oreos will still make you fat.
Free
Range:
Animals or livestock that are labeled free range have access to outdoor
grazing areas and are not confined to cages. However, free range can be on a
concrete slab or simply dirt. It does not mean grassy fields for feeding.
Fight back- Look for the words grass finished or grass raised to ensure the animal had access to grassy fields and
was able to feed on pastures before spending extra for the inaccurate label.
100%
Natural / All Natural
Unfortunately, the word Natural on a food label doesn't mean a thing. The FDA has no
definition and no regulatory meaning for Natural. Whether the label says 100% Natural or All Natural,
it means the same thing: it's unregulated!
By NO means does natural mean organic or healthy.
So get rid of those assumptions right away and start reading the ingredient
list. Can you read it? Would most of the items come out of granny’s garden?
Yes, then it’s probably all natural and all right to eat!
As a registered dietitian, I know it is tough to
make educated guesses about what products to purchase. Don’t allow marketers to
take advantage of your decision to become healthier. Remember, the truth always
lies in the ingredient list. Continue to get educated and spot misleading food
labels.
Rebecca Turner, MS, RD, CSSD, LD is a registered
dietitian and certified sports specialist in dietetics and founder of Runner’s
FUEL. Follow her on Facebook
and Twitter
@RunnersFuel. For more information visit www.runner-fuel.com. Text runnersfuel to 601.863.8370 for health news and nutrition tips.
