Don’t Judge a Food By Its Health Claim
| May 13, 2010 | Posted by Lauren under Nutrition |
…or as Michael Pollan says:
If you’re concerned about your health, you should probably avoid products that make health claims. Why? Because a health claim on a food product is a strong indication it’s not really food, and food is what you want to eat. {emphasis added}
Navigating the food aisles of a grocery store can often be tricky. It seems like more and more companies are trying to appeal to the consumer’s quest for health by coming up with unfounded claims about the benefits of eating their food. We see products that supposedly reduce cholesterol, fight heart disease, prevent arthritis, and help you lose weight.
What makes it even more confusing is that terms like “healthy” and “all natural” are not actually regulated by the Food and Drug Administration (unlike “organic”, which is a legally regulated term). This means that companies can use it however and whenever they’d like. If just one ingredient in the food came from the earth, it can be advertised as natural, no matter how processed and refined it truly is (interesting article about that here.)
And that’s not all. When it comes to marketing food, companies have gotten pretty good at stretching truths. Other commonly used terms that promise more than they actually deliver:
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Multigrain – although this sounds healthier, the food really just needs to have more than one grain to qualify, and one of those grains could be plain old white flour
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Whole Wheat – this is not inter-changeable with “100% whole grains” (which is what you actually should choose). Unfortunately, most of the time when you see “whole wheat” on a label, the first ingredient is just “enriched wheat flour”…or white flour in disguise
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Reduced fat – since fat has been unfairly given such a bad rap, many people naturally gravitate towards the lower fat versions of their favorite foods. Unfortunately, most of the time the fat has just been replaced with extra salt or sugar (hey – they’ve got to make it taste good somehow!)
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Reduced sodium – again, the sodium has to be replaced with something in order to make the food still taste good. Usually that “something” is fat or sugar.
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Lightly sweetened – usually means the sugar is replaced with something else, like HFCS
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A good source of… – fill in the blank (usually whole grains). I mostly see this on cereal boxes. And while these cereals might contain whole grains, you would probably have to eat the whole box in order to get a significant amount of it!
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Trans fat free – this is a big one. Hopefully by now you know that trans fat (the man-made fat) is bad for you. And if you don’t – Trans fats are bad for you!! When something claims that it’s “trans fat free” don’t trust it until you actually read the label. A food just has to have less than .25g per serving to be technically allowed to use this term. While that might not seem like much, consider this: the recommended amount of trans-fat per day is only 2 grams. Doesn’t take long for it to add up!
It’s really easy to fall into the trap of buying foods that aren’t as healthy as you might expect. For example: I used to buy Fat Free Half & Half at the grocery store. I figured I was probably getting enough calories and fat in my breakfast already, and didn’t want to add more with my daily cup of coffee. So without actually reading the label, I just assumed that the Fat Free version was the better choice. That is, until a couple of months ago when I actually took the time to study the carton:
Fat Free Half & Half – there’s a lot more in it than just milk and cream
I was shocked to see that they were adding corn syrup to my creamer…along with a bunch of other artificial ingredients. Then and there I made the decision that I was much better off avoiding the highly refined version and sticking to organic full fat creamer instead (or going without):
Trading artificial ingredients for a little more fat
Reading Ingredient Lists
There are many packaged foods that aren’t quite as good for you as it would seem at first glance. I’ve included some examples below of “healthy” options that don’t quite cut it. Not surprisingly, condiments are big offenders.
But first, a note about BBQ sauce. While this condiment doesn’t exactly claim to be healthy, I encourage you to look at the ingredients if you haven’t already do so. Many have high fructose corn syrup listed first. Ketchup is another big culprit. When you’re at the grocery store, look for alternatives that are sweetened with a natural source of sugar.
Not surprisingly…HFCS gets the #1 spot here
Pass on these light/fat free dressings:
Less calories and fat, but the 4th ingredient is HFCS
Again with the corn syrup…along with countless other un-pronounceable ingredients
And instead choose:
Newman’s Own Balsamic (better) or any Organic dressing (shown here: Seeds of Change)
As an added bonus, the fat in salad dressings is actually beneficial. Eating fat with your salads helps your body absorb vital nutrients, and can even protect against heart disease.
While CoolWhip seems like a healthier alternative to whipped cream…
Upon closer inspection, you’ll see that’s not true.
It’s hard to read, but within the first 5 ingredients we have corn syrup, hydrogenated vegetable oil, and high fructose corn syrup…along with a bunch of other strange sounding components
So although I wouldn’t classify it as a health food, stick to real whipped cream when you want a treat.
Or better yet, make your own!
Another sneaky offender: coconut. Despite its high fat content, coconut has gotten a lot of good press lately in the health world. But not all bags of coconut are created equal.
Oh coconut, how I love thee…if only I knew what those other crazy things in this bag were
Choose organic, unsweetened coconut instead (doesn’t necessarily have to be reduced fat).
It would seem like a spinach wrap would be just as healthy as a whole wheat one. It’s packed with veggies, right?
But not all wraps are created equal, especially when it comes to organic vs. non-organic.
Organic Whole Wheat Wraps
Spinach Wraps…with just a few more ingredients
Finally, let’s compare two of my favorite cereals: Zoe’s Granola and Cracklin’ OatBran.
As much as I love Cracklin’ Oat Bran, its ingredient list leaves a lot to be desired. Corn syrup, modified wheat starch, and artificial flavorings are all present. And while Zoe’s also has quite a few ingredients, it does a better job sticking to natural sources. When buying cereal, it’s important to look beyond the nutrition facts and actually read the ingredient list. The more additives and long unrecognizable terms you find, the better off you are avoiding that cereal.
The Take-Home Message
It’s just as important to be aware of what goes into the food you’re eating as the nutrition facts and health claims that are on the label. Be a smart consumer – before adding something to your cart, take a few minutes to browse the ingredient list. Chances are, if you can’t recognize the ingredients, you probably shouldn’t be eating it.
For more information about good (and bad) choices at the grocery store, check out this article by CSPI: 10 Worst and Best Foods.
Now the one question that remains – Koli wants to know if his hoof (the only animal “part” I have purchased in years) is certified organic?
I’m in love with this post. Seriously, I’m printing it out and giving it to my mom, who ALWAYS falls for those multigrain/reduced fat/good source of…traps. Even as a healthy eater all the time(almost
), I even find myself giving in to some of this stuff once in a while.
Time to go fill my fridge with veggies and my cabinets with olive oil and herbs! It’s the way to go.
Loveee this post
I’m always apprehensive to publish stuff like this because I feel like there’s a whole movement in the blog world to “enjoy your food, don’t worry so much about eating clean, relax” and I *do* agree with that but I also feel strongly about natural, real food!
Oh, and the wheat vs. whole grain bread gets my family a lot!
.-= Danielle (Coffee Run)´s last blog ..Home sweet home =-.
Thanks! And that’s a really good point you brought up (one that I maybe should’ve clarified…I don’t know). I am also all for enjoying my food, and definitely eat a lot of stuff that wouldn’t be classified as “clean”…or even healthy! But (like you) I also believe that eating real food whenever possible really is the best way to go, AND that it’s important to actually educate yourself about what you’re eating/buying…instead of just automatically assuming it’s good for you.
Lauren this post is packed with priceless info!! I honestly did not know I should be going for whole wheat with 100% whole grains! I’ve honestly just been picking up bread that says whole wheat! I’ve been doing the reduced sugar ketchup for a while now and I really love how you can taste the tomatoes not just the sugar! I really want to try Amy’s!!
.-= Lindsay´s last blog ..Oven Fried Buffalo Shrimp =-.
I totally know what you mean about the ketchup. I was definitely a Heinz girl for the longest time! I thought nothing could taste better…until I tried organic. It’s amazing what a difference it makes when you can actually TASTE the things a food is made of.
I love Giant’s Nature’s Promise line! Their whole wheat tortillas are always in supply in my house and the prices are so much more reasonable compared to Whole Foods.
.-= Alex @ IEatAsphalt´s last blog ..The Importance of Food =-.
What the H? This was one of the best informative posts I’ve read in a while! (Sorry about the almost-expletive. I tend to say that when I get uber-excited.)
I LOVE the Michael Pollan opener quote. This is a topic that almost has like a hidden dark side, which, rather unfortunately, many people seem to fall prey to. The worst part of it all is that the consumers really aren’t to be blamed – they’re only trying to do what they can, thinking they’re making healthier choices. It’s the misleading advertising and false claims that really get them in the end!
Thanks for some great shedding light, Lauren.
Aletheia
THANK YOU SO MUCH FOR THIS POST LOVE! seriously its so true isnt it. especially those ‘health check’ foods.. u end up getting so much more than u bargained for.. and in the worst way. xoxo
.-= kelsey@snackingsquirrel.com´s last blog ..How Skinny People Stay Skinny =-.
This is great information! I’m so glad you’re getting the word out. I always used to buy fat free this or that until I started reading the labels and realized that the extra fat was much better for my body than the crap that was in all of the fat free stuff.
.-= Katie @ Health for the Whole Self´s last blog ..Ten Recent Obsessions =-.
Great post – manufacturers are really sneaky! I look at the ingredients all the time but choosing organic makes it a lot easier. At least I know there won’t be junk in the food and can actually choose based on nutritionals.
.-= Elina´s last blog ..Vino Voyage on the Spirit of Boston =-.
what a great post! this is all second nature to me now but I remember when none of this made sense and I’m sure there are many people out there that still don’t know!
The hoof is totally organic; he would never eat anything that wasn’t. Just like I tell Rob that Maizey is a pescatarian.
.-= Teri [a foodie stays fit]´s last blog ..Review: City Cakes & Cafe =-.
Amen to it all! Eat FOOD!
Thanks for posting Michael Pollan’s quote, it’s very true! A lot of great tips in here, a must read for those who fall into the marketing jargon all too often.
Aww, Koli, you’re so squeeeezable!
This is such a great post, Lauren! I think it’s so important to be educated about what’s in “food” so that we can make good choices at the grocery store, and you’ve got an excellent summary here. It drives me nuts that food packages can make health claims that are only semi-true but really phrased to twist the truth so that people will buy them, and they will! While there are regulations surrounding phrases like “low fat” and “a good source of”, a lot of it is just mumbo jumbo that doesn’t mean a whole lot. Grr! Now I’m getting all mad!
Ketchup is one of the most ridiculous. People think of it as a savory food, when it’s usually pumped full of sugar or HFCS and people don’t even realize it! We should all be more aware of what’s going into our bodies. Thanks for letting me rant, Lauren!
Wow – what a great post!!
I used to just go for low-fat things, or ‘healthy’ things, but about 1 year or so ago, I started to read the labels in more detail. Now I don’t buy stuff if the ingredients are things which I don’t recognise, or couldn’t buy in the store.
So yes, I couldn’t agree more with all the points you say!
.-= Freya @ Brit Chick Runs´s last blog ..Friday Excitement: SCANDAL! =-.
Oh – I just added you to my blogroll by the way; this post swayed me
.-= Freya @ Brit Chick Runs´s last blog ..Friday Excitement: SCANDAL! =-.
I love this topic. We are really going less and less with processed food. I like to make food from scratch. I stock up on staples and a lot of fresh fruits and veges. My kids love to be in the kitchen and help out. I make my own mixes. It requires a lot of planning but it is worth it to me knowing exactly what it going into my family’s food.
I do like Sweet Baby Ray BBQ sauce though!
Have a great weekend Lauren!
.-= Judi´s last blog ..Long run – check =-.
This was great; thank you so much!! I had to laugh though because I like that sweet baby ray honey barbecue sauce as well as the ken’s raspberry dressing. Everything in moderation, right?! I hate all these marketing terms.. “multigrain” sounds so healthy and it probably is no better than white bread some of the time. Hooray for REAL food
Hahaha I know…I love both of those too. I had actually used them earlier in the week. I knew the BBQ sauce would be bad, but I was so disappointed when I actually read the ingredients of the Raspberry Vinaigrette. But yes, everything in moderation. I’m a firm believer that a little bit of HFCS isn’t gonna kill anybody!
Brilliant post Lauren. So many people get caught up in marketing hype and fail to look at the facts. Thanks for bringing up the truth. Great job and by the way how cute is Koli? Seriously adorable!
.-= Bekah @ runtrackmind´s last blog ..The Final Countdown =-.
So true! I think the best way to eat (IMO) is just try to go as clean as you can! That way you don’t have to worry about what the processing has done to the food. Although…I do admit..the one truly unhealthy food I love every great once in a while you’ve shown- sweet baby rays. Ah! I know its full of HFCS…but I use it maybe 2 x’s per year.
.-= Erica´s last blog ..BAoK, Farmers Market, and Homemade Vegan Multigrain Bread =-.
Great post! Seriously, I wish I could grocery shop for a living. I have no real background in health & wellness, but I love to learn and this stuff is so interesting to me! If one of my friends/family memebers/coworkers came up to me and said, “I want to eat more veggies. Will you grocery shop, meal plan, and maybe even cook for me?” I’d flip out with excitement! Hmmmm, maybe I should just do some ‘mock-ups’ on my own to see how hard it is…
Ok, sorry to ramble on your blog. I want your puppy.
.-= Lizz @ Leading the Good Life´s last blog ..Can You Dig It? =-.
I love this post lady! I definitely ALWAYS look at the ingredient list when buying food. I still buy ketchup because I am not really worried about the tiny amount of sugar in my organic ketchup…compared to a lot of other sugary things! Great M. Pollan quote…I always agree with him.
.-= Claire´s last blog ..quick & sweet =-.
Lauren, you know I gave up processed food for Lent this year, but I never told you how LONG it took me to grocery shop! After working 9-10 hours a day, going to the grocery store was NOT something I wanted to spend all my free time doing but BOY, did I get an education! I ended up shopping the perimeters of the store mostly and getting disgusted with how much crap is unneccessarily added. Good post!
Yikes! I did NOT realize that!! Though I do find myself wandering around more in the grocery store these days than I used to. When I’m in a hurry, I usually just stick to the boring basics: veggies and beans. Diet of champions
haha