Going to the grocery store and reading labels sometimes requires what feels like a masters degree! They use so many different names in ingredient lists it is hard to know what anything is anymore. I will say the easiest solution to label reading problems is to buy organic whole foods then you wont need to worry about reading a label! When I say organic whole foods I mean fresh produce and organic meats.
We all need to have the knowledge of how to interpret labels. Usually a good rule of thumb is “If you can’t pronounce the ingredient, don’t eat it”. If you cannot pronounce the name it is probably a highly processed food and it should be avoided.
On the nutrition label ingredients are listed in the order of how prevalent they are in that food. For example if corn syrup is listed as the number one ingredient you should steer clear of that food. Another good rule of thumb is that if there are more than five ingredients on the label don’t eat that food. The more ingredients a food has the more likely it is to be a highly processed food.
Highly processed foods are any food that has been altered in some way prior to the food being eaten. Processed foods often contain a lot of added sugar, sodium, and fat (and it is not the healthy kind of fat!) Processed foods have been linked to a higher risk of cancer, diabetes, and heart disease. Also, since processed foods aren’t nutritious it may lead to nutritional deficiencies, weight gain, decreased energy, constipation, and high blood pressure.
Here are some words on ingredients lists that you should be on the lookout for.
Sugar or sugar alternatives are also known as: High fructose corn syrup, corn syrup, dextrose, fructose, maltose, lactose, sucrose, glucose, (usually ingredients that end in the suffix -ose) evaporated cane juice, fruit juice, caramel, brown sugar, raw sugar, dextrin, maltodextrin, rice syrup, molasses, evaporated corn sweetener, confectoner’s powdered sugar, agave nectar, and other fruit nectars.
Flavored: This means natural flavoring and artificial flavoring. They are both made in a laboratory and are not good for you.
Pure: Juices and other foods may be labeled “100% pure” but that doesn’t mean it is true. They often have added flavorings to improve the smell and taste of the food.
Nectar: If nectar is listed on a juice that means it is diluted and may have high fructose corn syrup in it.
All Natural: A label that says all natural literally doesn’t mean anything. Anyone can use those words.
Fortified foods: Often times foods that are fortified contain synthetic nutrients and your body does not know how to process synthetic nutrients.
Highly processed foods with a bunch of hidden ingredients have been linked to multiple health issues. It is best to eat a wide variety of organic whole foods, protein, healthy fats, and lots of water. Shop on the edge of the grocery store then you won’t have to worry about reading labels other than if the fresh produce is organic or not!
If you are wondering if a specific food is causing havoc on YOUR body call Clean Life Family today. Clean Life Family specializes in Nutrition Response Testing that addresses food concerns with YOUR body! Clean Life Family will create a personalized wellness program specifically for you. We know that no two people are the same, so no two programs are the same. If you are ready to jump start your health in the right direction call Clean Life Family today to get started on a personalized wellness program and nutrition coaching today. 218-248-7014
Brianna Lofquist, RN, BSN, CECP
Nutrition Response Testing Practitioner
Clean Life Family
Call or text 218-248-7014
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