How to Find Healthy Foods and Move Beyond Food Marketing Jargon » Hangry Woman®

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Understanding food marketing terminology and its potentially misleading nature

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In today's health-conscious society, deciphering food labels can feel like navigating a maze.

Words like “organic,” “gluten-free,” and “all natural” are plastered on packaging to convince us to choose one thing over another.

But do these terms truly reflect the health benefits they suggest? This blog post aims to demystify common food marketing terms and reveal how they can be misleading, helping you make informed choices at the grocery store.

Organic and all-natural

organic

• meaning: Food grown without synthetic pesticides, GMOs, petroleum-based fertilizers, or fertilizers made from sewage sludge.
• Misleading aspects: Just because something is organic doesn't necessarily mean it's healthy or nutritious. For example, organic cookies may still be high in sugar and fat.

All Natural

• meaning: Indicates that the food does not contain any artificial ingredients or additives.
• Misleading aspects: This term has not been strictly defined by the FDA and is sometimes used loosely. Even foods labeled “all natural” may contain processed ingredients.

Non-GMO and Gluten Free

Non-GMO

• meaning: Non-GMO ingredients.
• Misleading aspects: GMOs have been scientifically proven to be safe and have the same nutritional value as non-GMO foods. The label is not a guarantee of superior nutritional value.

Gluten Free

• meaning: Gluten free product.
• Misleading aspects: Gluten-free products are highly processed and may lack essential nutrients, so always check the nutrition facts.

Sugar and calorie claims

No Added Sugar

• meaning: No sugar is added during processing.
• Misleading aspects: May contain natural sugars and/or artificial sweeteners. It's important to read the ingredients list.

low fat

• meaning: Contains less fat than regular products.
• Misleading aspects: They are often loaded with sugar and other additives to make them taste better, negating the benefits of being low fat.

low fat

• meaning: At least 25% less fat than regular products.
• Misleading aspects: Total fat and calories may still be high.

Fat Free

• meaningContains less than 0.5 grams of fat per serving.
• Misleading aspects: They often contain added sugar and artificial additives to enhance flavor.

Low calorie

• meaning: Less than 40 calories per serving.
• Misleading aspects: Serving sizes can be misleading and make a product appear healthier than it is.

Protein and Fiber Claims

Sugar Free

• meaning: Less than 0.5 grams of carbohydrates per serving.
• Misleading aspects: They may contain artificial sweeteners, which can pose health problems of their own.

Low Carb

• meaning: Contains 25% less sugar than regular products.
• Misleading aspects: It may contain a significant amount of sugar.

High protein

• meaning: High protein content per serving.
• Misleading aspects: May be high in calories and fat, always check nutritional information.

A good source of protein

• meaning: Each serving provides 10-19% of your daily protein needs.
• Misleading aspectsIt is not necessarily a significant source of protein compared to other foods.

High Fiber

• meaning: Over 5 grams of dietary fiber per serving.
• Misleading aspects: They may contain added fiber that is not as beneficial as natural fiber.

Good source of dietary fiber

• meaningEach serving provides 10-19% of your daily fiber needs.
• Misleading aspects: They may be made from added fibers rather than natural ingredients.

Grain and Antioxidant Claims

Whole grains

• meaning: Contains whole grain kernels.
• Misleading aspects: Products may contain minimal amounts of whole grains. Look for “100% whole grain” for the best options.

Multigrain

• meaning: Made using multiple types of grains.
• Misleading aspects: It doesn't necessarily mean that the grain is whole or healthy.

Rich in Antioxidants

• meaning: Rich in antioxidants.
• Misleading aspects: Health benefits may be exaggerated and may not be supported by significant evidence.

Superfoods and Gut Health

Superfoods

• meaning: Nutrient-dense foods.
• Misleading aspectsThe term is more of a marketing hype with no scientific backing.

Probiotics

• meaningContains live beneficial bacteria.
• Misleading aspectsThe amount and effectiveness of probiotics can vary widely.

Prebiotics

• meaning: Contains ingredients that promote the growth of good bacteria.
• Misleading aspects: Health benefits may be exaggerated.

Strengthening and strengthening

Enhanced

• meaning: Replenishes nutrients lost during processing.
• Misleading aspects: Added nutrients may not be as beneficial as naturally occurring nutrients.

Enhanced

• meaning: Additional nutrients are added.
• Misleading aspects: This can give the false impression that a product is more nutritious than it actually is.

Health-related claims

Good for your heart

• meaning: Meets specific FDA requirements for heart health.
• Misleading aspects: Your overall nutritional profile may still not be optimal.

Cholesterol Free

• meaningContains less than 2 milligrams of cholesterol per serving.
• Misleading aspects: Cholesterol-free does not mean it is low in fat or calories.

Allergen and Specific Dietary Claims

Dairy Free

• meaning: No dairy ingredients are used.
• Misleading aspects: May contain other allergens or be highly processed.

Soy Free

• meaning: No soy ingredients are used.
• Misleading aspects: It can be processed and contains other additives.

Nut Free

• meaning: Contains no nuts.
• Misleading aspects: May be processed and may contain other allergens.

Pareo

• meaning: Follow the principles of the Paleolithic diet.
• Misleading aspects: May be high in calories and fat.

Keto Friendly

• meaning: Suitable for ketogenic diets.
• Misleading aspects: They may be high in unhealthy fats and lacking in essential nutrients.

Vegan

• meaning: No animal products are used.
• Misleading aspects: They are highly processed and may be low in protein.

vegetarian

Section 10: Ingredients and animal welfare claims

Living

• meaning: Uncooked or minimally processed only.
• Misleading aspects: May pose a food safety risk and may not be nutritionally beneficial.

Grass Supply

• meaning: Animals are fed grass instead of grain.
• Misleading aspects: They can be expensive without providing any significant nutritional benefits.

Cage-Free

• meaning: The chickens are not caged.
• Misleading aspects: It doesn't necessarily mean better living conditions.

Free range

• meaning: The animals can go outside.
• Misleading aspects: Access to the outdoors varies greatly.

Grass-fed

• meaning: The animals are grazing in the pasture.
• Misleading aspects: It can be expensive, with unclear health benefits.

Raised on a farm

• meaning: Refers to fish, usually raised on a farm.
• Misleading aspects: Crowded conditions and antibiotics may still be relevant.

Wild-caught

• meaning: Captured in natural habitat.
• Misleading aspects: It can be costly and raise sustainability concerns.

Fresh and local claims

Fresh

• meaning: Recently harvested or processed.
• Misleading aspects: Can also be used on frozen and preserved products.

local

• meaning: Produced within a certain distance.
• Misleading aspects: The definition of “locally grown” varies widely and doesn't necessarily mean better quality.

Environmental and ethical claims

Sustainable

• meaning: Produced in an environmentally friendly way.
• Misleading aspects: This term is unregulated and can be used loosely.

fair trade

• meaning: Produced under fair working conditions.
• Misleading aspects: There is not a huge difference in quality, but the price may be higher.

Environmentally friendly

• meaning: Environmentally friendly production methods.
• Misleading aspectsIt is not always clear how much impact these methods will have.

Made with real fruit

• meaning: Contains real fruit ingredients.
• Misleading aspects: The amount of actual fruit can be kept to a minimum.

Claims no additives

No Artificial Flavors

• meaning: No synthetic fragrances are used.
• Misleading aspects: Even natural flavors can be heavily processed.

No Artificial Colors

• meaning: No synthetic coloring agents are used.
• Misleading aspects: Natural colors can be processed and are not necessarily healthier.

No preservatives

• meaning: No chemical preservatives are used.
• Misleading aspects: They may contain natural preservatives that are not necessarily healthy.

BPA Free

• meaningIt does not contain bisphenol A, a chemical used in some plastics.
• Misleading aspects: May contain other harmful chemicals.

Non-toxic

• meaning: Contains no harmful substances.
• Misleading aspects: This term is unregulated and can be used loosely.

Conclusion

Walking the grocery store aisles armed with food marketing lingo can help you make healthier choices.

Remember, it's not just the buzzwords on the packaging that matter. The ingredients list and nutrition facts tell the truth. Stay informed and don't be fooled by misleading claims.

We’d love to hear about your experiences with food labels.

Have you come across any particularly confusing or misleading terms? Let us know in the comments below, and don't forget to subscribe to our blog for more tips on healthy eating and deciphering food marketing jargon.