START HERE: 3 Easy Label Checks

START HERE: 3 Easy Label Checks

Packaged food labels are confusing these days with misleading claims like “all natural”, unfamiliar certifications and complex ingredient lists. Here are THREE essential checks to filter out the bad and identify the better and best in packaged foods.

CERTIFICATIONS

  • USDA Organic is the best way to avoid toxic chemicals in our food supply.
  • If organic is not an option, Non-GMO indicates no genetically modified ingredients, but look for assurance of no pesticides, such as Glyphosate Residue Free. [NOTE: Non-GMO products can contain ingredients treated with toxic chemicals.]
  • Clean Label Certified Purity Award evaluates products for substances that would never be found on a product label. These substances include toxins like heavy metals, pesticide residues, and plasticizers.
  • And of course, diet and allergen related certifications like Gluten Free, Vegan and Kosher provide a quick filter!
  • Brands know the importance of certification logos on their label, so if their product meets criteria – assume they are sourcing certification (and vice versa). Exceptions are startup brands that have significantly less resources (i.e. $$$ - certifications aren’t cheap!)

INGREDIENT LIST

  • Is the ingredient list short with whole foods (i.e. something in your kitchen)?
  • Ensure NO ingredient dealbreakers (artificial colors, flavors, sweeteners or preservatives, high fructose corn syrup and other red flag additives)
  • Finally, try* to avoid:
    • Refined grains (e.g. "enriched wheat flour")
    • Seed oils (canola, soy, sunflower, safflower)
    • Citric acid (usually synthetic and derived from mold causing inflammation)
    • Natural flavors (highly processed and often contain chemical additives)
    • Gums (added for texture and cause microbiome disruption and digestive issues)

*I say "try" because these additives are so common, it's difficult to find products free of all in most shopping settings.

ADDED SUGARS

  • Compare Nutrition Facts to ingredient list to confirm no Added Sugar or very minimal.
  • Whole ingredients like dates or bananas retain essential nutrients and natural fiber. The amount of sugar from whole foods will reflect in Total Sugar, not Added Sugar.
Back to blog