Typical Food Label Terms and What They Mean: A Guide to Understanding What You're Eating
Typical Food Label Terms and What They Mean: A Guide to Understanding What You're Eating
With the multitude of terms in the food industry, understanding food labels is a powerful tool that empowers you to make informed choices about what you eat. From basic phrases like organic, non-GMO, and gluten-free to the more complex ones, descriptive nutrition labels are your guide. However, it's crucial to distinguish between what's legally required and what's a marketing ploy.
Embark on a comprehensive learning journey with this series of blog posts. We'll delve into the most commonly used food labels and provide you with the basics, supporting you every step of the way.
1. Organic
What It Means: The term organic is one of the best protected in the entire Universe regarding the labeling of foods. The federal organic standards provide rules and regulations to be followed in the US for a food product to be labeled as organic. Any plant grown and nurtured using organic farming techniques cannot be treated with synthetic fertilizers, pesticides, or GMOs. Animals are fed only organic feed, must be allowed to graze on the grass, and cannot be fed on antibiotic feeds or given growth-enhancing hormones.
100% Organic: This label means that every ingredient in the product is organic.
Organic: At least 95% of the ingredients are certified organic.
Made with Organic Ingredients: At least 70% of the ingredients are organic, but the product may not carry the USDA Organic seal.
Why It Matters: Organic means no synthetic chemicals in your food, and for others, it is associated with environmental and ethical belief systems relating to the farming of food crops.
1. Non-GMO
What It Means: Non-GMO (Non-Genetically Modified Organism) denotes that the product does not contain components that have been genetically modified within a laboratory. Genetically modified organisms refer to crops genetically engineered to be resistant to pests, allowing the use of pesticides or bulk to have specific characteristics such as drought tolerance.
The Non-GMO Project Verified: The most trusted certification in the US is a label, which guarantees that the product has been tested and has no trace of genetically modified components.
Why It Matters: As much as those who are wary of the long-run implications of GMOs on their health are concerned, there are non-GMO products in the market. Moreover, some people cannot afford GMO products for environmental purposes, and the fact that GMO crops are linked to high usage of pesticides.
1. Gluten-Free
What It Means: A food item with a gluten-free label can contain not more than 20 ppm of gluten, which is a protein present in wheat, barley, and rye. The FDA governs this labeling, essential for people with celiac disease. This autoimmune disorder causes the ingestion of gluten to foster an inflammatory response within the small intestine.
Supermarket foods are also gluten-free, which may suit people with gluten sensitivities or intolerances. It is, however, essential to note that gluten is not unhealthy for people without gluten sensitivity conditions.
Why It Matters: These same people experience various effects of gluten that can cause health problems, so they opt for gluten-free foods. But gluten-free does not necessarily mean you're making a better decision for your body: Many gluten-free foods on the market are still processed and filled with added sugar, saturated fat, or preservatives.
1. Natural
What It Means: Natural is one of today's food industry's most lightly governed adjectives. Specifically, the FDA does not have a standardized definition of the nutrient and has not explicitly banned it. However, it allows food manufacturers to use the word natural to refer to products that contain no synthetic ingredients.
Nonetheless, the meaning of 'natural' should be distinct from the terms organic, non-GMO, or low pesticide content. It also cannot help but ensure that the food has undergone several processes.
Why It Matters: However, when one hears 'natural,' it is merely a marketing ploy that the product is containing. It is, however, better to look at the list and search for more valuable labels, such as organic and non-GMO products.
1. Cage-Free, Free-Range, and Pasture-Raised (Eggs and Poultry)
What They Mean:
Cage-Free: This term means that chickens were not housed in cages, but this does not necessarily mean they were outdoor birds. Cage-free hens are often confined to indoor housing, and space or access per bird is relatively more significant than caged hens.
Free-Range: Free-range birds must be provided with an outside range area, but the birds' freedom in this area is not rigidly defined. Children often need to control the quantity and quality of the outdoor environment.
Pasture-Raised: This label mainly points out that the chickens were raised with the lifestyle of most of their lives outdoors on pasture and have access to forage. However, no standard definition exists, but more certifications such as Certified Humane indicate that the producing animal was raised under proper welfare.
Why It Matters: For anyone who takes animal welfare seriously, knowing these points of difference is helpful. Consumers think cage-free means the chickens roam outside, but no one knows the grim, detailed truth behind it. It is possible to make a better choice of products with more transparent labeling, which can improve farming.
1. No Added Sugar
What It Means: A product with the mark "no added sugar" means that no sugars were included in manufacturing or packing the product. This includes cane sugar, honey, syrup, and other foods used to sweeten various foods. However, this does not necessarily imply that the product is sugar-free because the product could contain natural sugars from natural sweeteners such as fruits and milk.
The 'no added sugar' label can be a helpful guide for those looking to reduce their sugar intake. However, it's important to remember that a lack of added sugar doesn't necessarily mean the product is low in sugar. Always check the nutritional panel for the total sugar content, letting you know what you consume.
1. Low-Fat and Fat-Free
What They Mean:
Low-Fat: This label indicates the product has 3 grams or less fat per portion.
Fat-Free: Reduced fat products must contain no more than 0.5 grams per serving.
One must debunk the myth of 'the low fat or fat-free foods = healthy foods' adage. Some other substances, such as sugar or other additives, are put in place when fat is extracted.
Why It Matters: However, the terms can be helpful if one checks the fat intake; other factors should be an overall consideration of the product's nutritional value. There are beneficial fats, for example, from avocados and nuts; therefore, not all fats are harmful.
1. Grass-fed (Beef and Dairy)
What It Means: "Organic" means cattle fed on grasses and forage as opposed to grain-fed cattle, "grass-fed" or "pasture-raised" cattle fed on grasses and forage. Pasture-fed ruminant animals are commonly reared in a more extensive system, and their meat and milk have been found to contain more polyunsaturated fatty acids, mainly omega-3, than their grain-fed counterparts.
However, unlike the 'organic' label, 'grass-fed' is less strictly controlled, and the animals may spend somewhat different amounts of time on pasture. Some labels include American Grassfed or Certified Grassfed by AGW because these are more restrictive.
Why It Matters: In this case, grass-fed beef and dairy can interest consumers with a particular focus on animal welfare and sustainable and healthy food characteristics. Nonetheless, the same applies to every label, so opting for third-party certifications for the product is appropriate.
1. Fair Trade
What It Means: Organized under fair trade practices for products, the ingredients used to prepare these products are grown under conditions permitting fair treatment to farmers. Through this certification, it was possible to guarantee that workers were paid their wages somewhat, worked under appropriate conditions and that the firm respected the environment.
Goods and services with the fair trade label are often foods and drinks, such as coffee, tea, cocoa, and bananas. The most popular label associated with fair trade is the Fair Trade USA label.
Why It Matters: Fairtrade products enable the buyer to promote decent farming and labor rights, especially in the developing world. When people buy fair trade products, they are assured that the employees will be treated rightfully and by nature.
1. Hormone-Free and Antibiotic-Free
What They Mean:
Hormone-Free: Certain products are banned in the US; hormones are used to raise pigs and poultry, so this label is misleading. Still, beef and dairy have the message that the animals were not fed hormones to make them produce more meat or milk.
Antibiotic-Free: This label means the animals did not receive antibiotics administrations during their life cycle. Antibiotics are generally applied in conventional farming to enhance the growth rate and control diseases in confined spaces.
Why They Matter: These words can comfort the consumer who cringes at the thought of antibiotic-resistant bacteria or hormones in their food. Additional walkers to make sure about it can be third-party certifications such as USDA Organic, which may come together with many other labels.
Conclusion: Understanding Labels for Smarter Shopping
Sometimes, it can be challenging to understand what is written on the label, but it is an instrument that helps consumers make better choices. Bolder than the 'organic' and 'non-GMO' categories, there are some more vague ones – for instance, the 'natural' label. Knowing what these essential labels entail puts you in an excellent position to make the right choices for your health, the planet, and the animals.
If you need help, always remember to read the ingredient list or search for reliable third-party certification labels that will help you filter out the marketing hype and get just what you want.
