As a registered dietitian and former professional athlete who strives to keep a natural, nutrient-dense diet, I think of 'Real Food' as being as close to its natural state as possible. Since I don't have the luxury of a cow in my backyard for fresh milk, nor the time to make everything from scratch, I often find myself navigating grocery store aisles. My mission is to feed my family nourishing, wholesome foods within my budget. This journey led me to become an expert label reader.
Let me share a simple rule I follow: the fewer the ingredients on a product's label, the better. For instance, a can of diced tomatoes with just tomatoes and salt? That's real in my book! But a can of chicken broth with over 15 ingredients, many of which are unpronounceable, is far from "Real".
Now, you might be wondering, which ingredients should we avoid? I'm glad you're curious! Here are some that I always try to steer clear of:
- High Fructose Corn Syrup (HFCS): Derived from genetically modified corn, HFCS is highly processed. But what specifically make high-fructose corn syrup unhealthy? It reduces insulin-sensitivity — this increases your chances of gaining body fat. Look for foods with low amounts of natural sugar instead. The healthiest form of sugar is coconut sugar, because it has a lower glycemic index and contains small amounts of minerals, antioxidants, and fiber.
- Partially Hydrogenated Oils (Trans Fats): Look out for terms like hydrogenated or partially hydrogenated oils, mono- and diglycerides, high-stearate, or fully hydrogenated. Warning: Even if a product in the U.S. claims 0g trans fat, it can still contain up to 0.5g per serving!
- MSG (Monosodium Glutamate): A controversial flavor enhancer, MSG is an excitotoxin that overstimulates taste buds and is linked to various health issues.
- Preservatives (TBHQ, BHT, BHA): These may be carcinogens, with TBHQ being a form of butane.
- Artificial Colors: Linked to hyperactivity in children, these petroleum by-products are widely used in the U.S.
- Artificial and Natural Flavors: Many of these are petroleum-derived, and labels often don't specify the exact flavors used. Ghost Whey Protein powder contains artificial flavors, cellulose gum, xanthan gum, and is sweetened with sucralose. Avoid these harmful ingredients when possible.
- Synthetic Sweeteners: Like Aspartame and Sucralose, these are lab-created and potentially carcinogenic. Protein bars like Barebells Protein Bars contain gut-disturbing sweeteners like Maltitol and Sucralose.
- Soy and Canola: These are almost always genetically modified and come with a host of issues like high enzyme inhibitors and trans fatty acids.
- Genetically Modified Ingredients: The safety of GMOs is a hot debate, and I believe in proceeding cautiously.
- Nitrates and Nitrites: While not harmful in themselves, they convert to nitrites in the body, which are linked to cancer.
With this knowledge of "Red Flag" ingredients, let's demystify other common terms found on labels:
Oils
From traditional solvent extractions using harmful chemicals to healthier options like cold-pressed or expeller pressed oils.
Healthy oils include oils with a good ratio of omega 6 to omega 3 fatty acids: avocado oil, flaxseed oil and olive oil are the healthiest cooking oils.
-
Organic eggs come from chickens that are fed only organic feed and are not treated with hormones or antibiotics. However, this label doesn't specify the living conditions of the chickens.
-
Cage-free eggs are laid by hens that aren't confined to cages, but this doesn't guarantee any specific standards for their overall living space or environment.
-
Free-range eggs are from chickens that should have some access to the outdoors, though this can vary greatly in practice and may sometimes only mean a small opening to a limited outdoor area.
-
Eggs enriched with Omega-3 are produced by hens whose diets are supplemented with omega-3 sources like flaxseed. This increases the omega-3 content in their eggs. Note, this labeling does not indicate anything about the hens' living conditions or environment.
Eggs
Understand the difference between pastured, organic, cage-free, free-range, and omega-3 enriched eggs.
-
Sprouted Grain is when a grain is allowed to germinate, triggering enzyme activity that neutralizes phytic acid. This process enhances the availability of vitamins and minerals in the grain and makes it easier to digest.
-
Whole Grain retains all parts of its kernel - the bran, germ, and endosperm. This structure ensures it's richer in fiber, protein, and various essential nutrients.
-
Multigrain contains at least two different types of grain. The term doesn't specify how these grains are processed or prepared.
-
Whole Wheat includes all its components - the bran, germ, and endosperm, ensuring a full nutrient profile.
Wheat/Flours
Know the benefits of sprouted grains, whole grain, multigrain, and whole wheat options.
-
Pastured Meats are from animals that graze freely in open fields. Such meat tends to be higher in healthy fats and antioxidants.
-
Organic Foods are grown without synthetic pesticides and chemical fertilizers, are free from genetically modified organisms (GMOs), and are processed without using irradiation, industrial solvents, or chemical food additives.
-
Organic Meats refers to meat from animals that haven't been treated with antibiotics or growth hormones and have been fed an organic diet.
-
USDA Certified Organic indicates that the food, verified by inspection, adheres to organic farming and processing standards set by the USDA.
-
Grass-Fed Cattle refers to cows that have been raised on grass and hay. 'Grass Fed/Finished' means the cows have only consumed grass/hay, while 'Grass Fed/Grain Finished' indicates a diet that started with grass and ended with grain or corn, often in feedlots. Knowing the farm and its practices, especially regarding feed and antibiotics, is important for informed choices.
Meats
If you can afford it, choose pastured, organic, and grass-fed meats over conventionally raised options.
And finally, terms like "Natural" and "Genetically Modified (GMO)" can be misleading. "Natural" is often a vague and unregulated term, while "GMO" indicates genetic modification, which is an incrediebly nuanced topic.
As an ingredient-conscious person, you need to stay informed and make choices that support your health and active lifestyle. It's all about knowing what goes into your food and what's going into your body.
As a registered dietitian and former professional athlete who strives to keep a natural, nutrient-dense diet, I think of 'Real Food' as being as close to its natural state as possible. Since I don't have the luxury of a cow in my backyard for fresh milk, nor the time to make everything from scratch, I often find myself navigating grocery store aisles. My mission is to feed my family nourishing, wholesome foods within my budget. This journey led me to become an expert label reader.
Let me share a simple rule I follow: the fewer the ingredients on a product's label, the better. For instance, a can of diced tomatoes with just tomatoes and salt? That's real in my book! But a can of chicken broth with over 15 ingredients, many of which are unpronounceable, is far from "Real".
Now, you might be wondering, which ingredients should we avoid? I'm glad you're curious! Here are some that I always try to steer clear of:
- High Fructose Corn Syrup (HFCS): Derived from genetically modified corn, HFCS is highly processed. But what specifically make high-fructose corn syrup unhealthy? It reduces insulin-sensitivity — this increases your chances of gaining body fat. Look for foods with low amounts of natural sugar instead. The healthiest form of sugar is coconut sugar, because it has a lower glycemic index and contains small amounts of minerals, antioxidants, and fiber.
- Partially Hydrogenated Oils (Trans Fats): Look out for terms like hydrogenated or partially hydrogenated oils, mono- and diglycerides, high-stearate, or fully hydrogenated. Warning: Even if a product in the U.S. claims 0g trans fat, it can still contain up to 0.5g per serving!
- MSG (Monosodium Glutamate): A controversial flavor enhancer, MSG is an excitotoxin that overstimulates taste buds and is linked to various health issues.
- Preservatives (TBHQ, BHT, BHA): These may be carcinogens, with TBHQ being a form of butane.
- Artificial Colors: Linked to hyperactivity in children, these petroleum by-products are widely used in the U.S.
- Artificial and Natural Flavors: Many of these are petroleum-derived, and labels often don't specify the exact flavors used. Ghost Whey Protein powder contains artificial flavors, cellulose gum, xanthan gum, and is sweetened with sucralose. Avoid these harmful ingredients when possible.
- Synthetic Sweeteners: Like Aspartame and Sucralose, these are lab-created and potentially carcinogenic. Protein bars like Barebells Protein Bars contain gut-disturbing sweeteners like Maltitol and Sucralose.
- Soy and Canola: These are almost always genetically modified and come with a host of issues like high enzyme inhibitors and trans fatty acids.
- Genetically Modified Ingredients: The safety of GMOs is a hot debate, and I believe in proceeding cautiously.
- Nitrates and Nitrites: While not harmful in themselves, they convert to nitrites in the body, which are linked to cancer.
With this knowledge of "Red Flag" ingredients, let's demystify other common terms found on labels:
Oils
From traditional solvent extractions using harmful chemicals to healthier options like cold-pressed or expeller pressed oils.
Healthy oils include oils with a good ratio of omega 6 to omega 3 fatty acids: avocado oil, flaxseed oil and olive oil are the healthiest cooking oils.
-
Organic eggs come from chickens that are fed only organic feed and are not treated with hormones or antibiotics. However, this label doesn't specify the living conditions of the chickens.
-
Cage-free eggs are laid by hens that aren't confined to cages, but this doesn't guarantee any specific standards for their overall living space or environment.
-
Free-range eggs are from chickens that should have some access to the outdoors, though this can vary greatly in practice and may sometimes only mean a small opening to a limited outdoor area.
-
Eggs enriched with Omega-3 are produced by hens whose diets are supplemented with omega-3 sources like flaxseed. This increases the omega-3 content in their eggs. Note, this labeling does not indicate anything about the hens' living conditions or environment.
Eggs
Understand the difference between pastured, organic, cage-free, free-range, and omega-3 enriched eggs.
-
Sprouted Grain is when a grain is allowed to germinate, triggering enzyme activity that neutralizes phytic acid. This process enhances the availability of vitamins and minerals in the grain and makes it easier to digest.
-
Whole Grain retains all parts of its kernel - the bran, germ, and endosperm. This structure ensures it's richer in fiber, protein, and various essential nutrients.
-
Multigrain contains at least two different types of grain. The term doesn't specify how these grains are processed or prepared.
-
Whole Wheat includes all its components - the bran, germ, and endosperm, ensuring a full nutrient profile.
Wheat/Flours
Know the benefits of sprouted grains, whole grain, multigrain, and whole wheat options.
-
Pastured Meats are from animals that graze freely in open fields. Such meat tends to be higher in healthy fats and antioxidants.
-
Organic Foods are grown without synthetic pesticides and chemical fertilizers, are free from genetically modified organisms (GMOs), and are processed without using irradiation, industrial solvents, or chemical food additives.
-
Organic Meats refers to meat from animals that haven't been treated with antibiotics or growth hormones and have been fed an organic diet.
-
USDA Certified Organic indicates that the food, verified by inspection, adheres to organic farming and processing standards set by the USDA.
-
Grass-Fed Cattle refers to cows that have been raised on grass and hay. 'Grass Fed/Finished' means the cows have only consumed grass/hay, while 'Grass Fed/Grain Finished' indicates a diet that started with grass and ended with grain or corn, often in feedlots. Knowing the farm and its practices, especially regarding feed and antibiotics, is important for informed choices.
Meats
If you can afford it, choose pastured, organic, and grass-fed meats over conventionally raised options.
And finally, terms like "Natural" and "Genetically Modified (GMO)" can be misleading. "Natural" is often a vague and unregulated term, while "GMO" indicates genetic modification, which is an incrediebly nuanced topic.
As an ingredient-conscious person, you need to stay informed and make choices that support your health and active lifestyle. It's all about knowing what goes into your food and what's going into your body.
