Growing up I loved reading mystery novels and playing mystery board games. Yes, I was a Nancy Drew and Clue type of girl. I was captivated by the thrill and challenge of solving crimes with just a few hints…Mrs. Peacock in the library with a candlestick. It was fun decoding things that didn’t always mean what they appeared to be on face value.
Now that I’m older, sometimes I feel like I’m playing a confusing mystery game whenever I shop for groceries. Food packages have a variety of health claims and what do they really mean anyways? Is multigrain better than whole grain? Are organic cookies better for me? And if it says no trans fat then I can eat as much of it as I want, right?
This post is going to walk you through some of the challenges of understanding food packages. So grab your detective gear and let’s get started!
Multigrain vs. Whole Wheat Bread
When shopping for bread, we often automatically assume brown is good and white is bad. This may not necessarily be true. The key to understanding the difference between types of bread is to remember the word whole, which means the bread contains the entire grain. The reason why we look for whole grain is because the outer layer of the grain, the bran, is high in nutrients and dietary fiber. Without the word “whole” listed on packages, you won’t be receiving the health benefits associated with the bran.
- Whole grain bread includes any grain. Examples of grains include quinoa, bulgur, rye, oats, and wheat.
- Whole wheat bread only contains wheat as the grain.
- Multigrain bread simply means that different types of grain were used to make the bread but it doesn’t mean that it’s necessarily more nutritious. Remember that the key is to look for the word “whole”!
Remember to look at the ingredients list. You want to see that the first ingredient contains the word whole, such as whole grain, whole wheat, etc.
No Trans Fat
When one serving of the product contains less than 0.5 g of trans fat, it can be labeled as 0g or no trans fat. However, if you see the words partially hydrogenated in the ingredients list, the food contains trans fat. Unlike saturated fat, trans fat is artificially created by the food industry and does not naturally occur in most foods. Try avoiding foods containing partially hydrogenated oils because trans fat has been associated with increased bad cholesterol, decreased good cholesterol, and increase risk of heart disease.
Products that are lightly sweetened don’t necessarily mean it’s low in sugar. It may surprise you to know that the FDA doesn’t regulate the term lightly sweetened. The FDA does regulate sugar-free and no added sugar, but what’s the difference?
- Sugar-free: less than 0.5 g of sugar per serving
- No added sugar: no sugar was added during processing
The term “organic” means plant foods are grown without the use of pesticides, synthetic fertilizers, sewage sludge, genetically modified organisms, or ionizing radiation. Animals used for meat, poultry, eggs, and dairy products aren’t given antibiotics or growth hormones. There are three categories for labeling organic foods:
- 100% organic
- Organic: made with at least 95% organic ingredients
- Made with organic ingredients: made with at least 75% organic ingredients
Keep in mind that foods labeled as organic can still be in high in fat, sugar, salt, or calories. Don’t depend on the organic label to tell you if it’s nutritious, always read food labels carefully!
The FDA defines foods without added color, artificial flavors, or synthetic substances as natural. However, these requirements don’t make a huge impact on ensuring the nutritional value of the food. For example, salt and sugar are natural ingredients but it doesn’t mean we should consume them in excess. To avoid falling into the all-natural trap, steer away from products with ingredients you can’t pronounce, which contain preservatives and food additives.