Ingredient Labels Uncovered

On my nutrition journey, I found that most of the food my family and I were consuming was crap! Even the stuff I considered healthy. Over the past several months, I have spent hours in the grocery store and online reading food labels and deciding which foods are best for us to consume. You guys – the marketing is so good now a days, they used well-crafted language to as a marketing scheme to make consumers fall in to their “healthy food trap”. They use labeling such as “organic”, “natural”, “whole grain”, “low carb” – these labeling techniques are used to attract consumers in believing the product is healthy. Most people do not look beyond the face of the product, but if you are to look at the nutrition/ingredient label it is full on unhealthy ingredients. This includes sugar substitutes, additives and preservatives that are toxic, and other ingredients that we can’t pronounce. It is all in the ingredient label guys… but this isn’t easy to understand either and who has the time to go down the rabbit hole? Which is why I compiled some helpful information all in one place.

First, here are a few rules of thumb when it comes to reading the ingredient labels:

THE FEWER THE INGREDIENTS THE BETTER

Try to choose foods with fewer than FIVE ingredients. There are some clean foods that that have more than five ingredients; although, it is important to be mindful that if it is a simple food there shouldn’t be a ton of ingredients. Such as popcorn…

MAKE SURE THE INGREDIENTS ARE FAMILIAR

If you cannot pronounce the name of the ingredient – it probably isn’t good for you, or it is being masked as an unhealthy ingredient. Sometimes there will be a known ingredient listed that has more unknown ingredients listed in parentheses. The ingredient label should not be difficult to read. Use the almond milk ingredients as an example…

THE INGREDIENTS ARE LISTED FROM MOST PROMINENT TO LEAST

Ingredients on a nutrition label are listed in descending order according to quantity. In other words, what weighs most will be listed first. Look at the first three ingredients to make your decision if it will be good for you or not. Use Nutella as an example, you would think the most prevalent ingredient in Nutella would be Hazelnuts, since it is advertised as a “Hazelnut Spread”. If you look at the ingredient list for Nutella, the first ingredient is SUGAR! Then it lists PALM OIL, which is a ultra-processed oil (see below under seed oils). The third ingredient is hazelnuts… finally. See a better alternative below…

PAY ATTENTION TO THE QUALITY OF INGREDIENTS

Our body is the machine that allows us to function throughout the day. In order to promote premium functionality you want to fuel your machine with quality foods and ingredients. You want to focus on eating whole foods to incorporate protein, carbohydrates, and healthy fats in your diet; although, when it comes to processed foods, make sure the ingredients are preferably organic, unrefined, and minimally processed.

See my post Food Certification Labels on how to decipher quality controlled labels, including certified organic, grass fed, pasture raised, and humanely raised. It is important to eat mostly organic ingredients in order to get the most benefit from macro- (protein, carbs, fats) and micro- (vitamins, minerals) nutrients out of our food. Below I have listed the certifications that pair with food items, whether they are whole foods or included in an ingredient label, it is the cleanest route!

OATS & GRAINS- Certified Organic , Glyphosate Tested
FRUITS & VEGETABLES– Certified Organic
BEEF & DAIRY- Certified Organic, Certified Grass-fed, Certified Humane, Certified Pasture Raised
PORK– Certified Organic, Certified Humane
CHICKEN & EGGS– Certified Organic, Certified Humane/Pasture Raised
SEAFOOD– Wild Caught, Certified Sustainable
PROCESSED FOODS– Certified Organic
You want all to be Non-GMO tested & certified – which all Certified Organic is!

The idea is to look for unrefined ingredients in your food labels for the most part. Unrefined ingredients are minimally processed and have not been modified from its original state (less processed). Unrefined ingredients to look for on ingredient labels are grains (flour) or sugar.

REFINED GRAINS

Significantly modified from its natural state, removing the bran and germ. This removes nutritional value and still has a lot of calories.

The Controversy:
Whole grains are better for you than refined grains.
The Facts:
– Phytic acid is prevalent in whole grains. Phytic acid is known as an anti-nutrient that can reduce the absorption of iron, zinc, magnesium, and calcium.
– Phytic acid is also hard to digest.
-There are also positive aspects of phytic acid. It serves as an antioxidant that helps against insulin resistance (preventing diabetes).
The Conclusion:
Eat Whole Grains if:
– Need more fiber.
– Need more protein.
Eat Refined Grains if:
– Have digestive issues.
– Are deficient in iron, zinc, magnesium, and calcium.
My Suggestion:
Have a healthy balance of refined and unrefined grains, according to your needs. I like to mix it up. I use half/half flour in recipes. I eat grains and white rice throughout the week for dinner. I buy packaged food with both refined and and unrefined grains (depending on the product) – making sure they are quality ingredient

Flour Suggestions:

✔ Sprouted Whole Wheat– reduction in phytates (because of the sprouted grain)
✔ Oat Flour– high in fiber, satiating
✔ Almond Flour– rich in vitamin E and other antioxidants
✔ Coconut Flour– high in fiber and protein
✔ Kamut Flour– high in protein and amino acids
✔ King Arthur All Purpose Flour– superior grains, unbleached
✔ King Arthur Bread Flour– superior grains, more protein than other brands
X Bleached Flour– Treated with chemicals to speed up aging

REFINED SUGAR

Refined sugar is the the process of extracting and processing sugar from a natural plant source. It comes in the form of many names on ingredient labels. I found the post by Body by Ruth helpful, when she broke down the explanation of sugars.

Added Sugar– It is important to understand the added sugar line on the label. This is the amount of non-natural sugar that was added to the food per serving out of the total sugar count.
Total Sugar- 12g
– Added Sugar- 10g
= Natural Sugar- 2g
Added Sugar can be anything from refined sugars to honey/maple syrup . Keep in mind there are healthier forms of added sugar (listed below) that have less processing and other health benefits. In any case added sugar should be monitored and limited to the daily serving suggestion.

Sugar Suggestions:

These options are less processed and get a lower score on the Glycemic Index…
✔ Quality Maple Syrup– high in antioxidants and minerals.
✔ Quality Raw Unfiltered Honey– high in antioxidants, supports immune system, and anti-inflammatory.
✔ Coconut Sugar– rich in potassium, magnesium, and sodium.
✔ Date Sugar– high in antioxidants and includes minerals that support cardiovascular and bone health.
✔ Monk Fruit Sweetener– anti-inflammatory properties, blood sugar regulation, possible anti-cancer properties.
✔ Pure Stevia Leaf Extract– lowest calorie sweetener and does not raise blood sugar. Comes from a plant.
The option below does not have a lower score on the glycemic Index, but is the best option for cane sugar…
✔ Raw Cane Sugar– least processed cane sugar.
X Artificial Sweetener– made in a lab with chemicals. Not real food.

Processed foods are so prevalent in our society, it is important to steer clear from heavily processed foods and ingredients. Some heavily processed ingredients to watch out for are seed oils.

Ultra-Processed Oils

These are also known as seed oils. They are highly processed inflammatory oils and have been found to cause gut issues and have other negative health related aspects. To see more information regarding seed oils, see this site. You can also check out the scientific article claiming “Omega-6 oils are the driver of heart disease” on the NIH site.

The bad part is they are found in EVERYTHING. It is really annoying! I have switched out most of the foods in our household with other foods that do not use seed oils. I say I switched out “most” foods that contain seed oils, because some things I have decided to let slide. Although, I am still researching foods to replace these.

In the videos below, you can see the comparison of how canola oil is made versus olive oil. Canola oil shows so many steps and chemicals to make this ultra-processed oil. It’s really gross! Olive oil is made in way less steps and processed more naturally.

Now these videos show the oils being processed on a industrial level. There are other small manufacturers that may not process seed oils to this extent. If you are using seed oils, look for cold or expeller pressed. This process does not include all the chemicals involved in the industrial processing.

Oil Suggestions:

✔ Olive Oil, Avocado Oil, Coconut Oil, Ghee, Tallow, Grass fed or Raw Butter
✔ Cold or Expeller-pressed seed oil (if you have to)

X Canola, Corn, Vegetable, Peanut, Sunflower, Safflower, Soybean, Grapeseed

Limit Additives & Preservatives

Food additives are chemicals added to food to keep them fresh and enhance color, taste, or texture.
Food Preservatives are chemicals added to food to extend the shelf life of food and preserve it longer than it’s natural capabilities.

Additives and preservatives can reduce the nutritional value of food. They contain harmful chemicals that can cause digestive and gut health issues, including inflammation and bloating. They also have other negative effects on health including cancer-causing compounds, obesity, cardiovascular disease, diabetes, and behavioral changes.

Additives & Preservatives to Avoid:

X Artificial Dies (yellow #5&6, Blue #1&2, Red Dye #3, Natural Green Color) – linked to behavioral disorders in children and linked to cancer.
X Artificial or Natural Flavors– causes allergic reactions and digestives issues, such as gas and bloating.
X BHA & BHT– linked to liver disease and cancer. Causes metabolic and growth disorders, neurotoxicity, and disturbances of energy metabolism. Disrupts hormones and is linked to reproductive and developmental toxicity.
X Carrageenan- can cause GI inflammation, increases gut permeability, and linked to cancer.
X Gums (Xantham, Locust Bean, Gellan, Guar, Cellulose )– causes bloating and inflammation.
X High Fructose Corn Syrup– linked to several health issues such as liver disease, diabetes, obesity, heart disease, and dyslipidemia.
X Lecithin– causes inflammation and can cause stomach aches and diarrhea.
X Monosodium Glutamate (MSG)– contributes to metabolic disorders (i.e. obesity) and shown to cause nausea and migraines.
X Mono- and Diglycerides– contains trans fats, promotes inflammation in the body and is associated with heart disease, diabetes, stroke, and obesity.
X Sodium / Potassium Benzoate – can cause hyperactivity in children and ADHD in people of all ages.
X Sodium Nitrites & Nitrates– linked to increased risk of cancer and has negative effect on oxygen circulation in the blood.
X TBHQ– causes liver enlargement, neurotoxic effects, harms to the immune system, linked to ADHD and cancer.

The list above will be updated…