How to Read Food Labels
The purpose of nutrition labeling now is to provide the information you need to make healthy choices about the foods you eat. It's designed to provide facts for nutrients that impact common health concerns, such as weight control, diabetes, high blood pressure, and to guide those following a special diet. However, it can be very confusing when a person does not understand what is naturally in the food. There are over 60,000 products for sale in a common USA grocery store that requires a label. The Federal Trade Commission's (FTC) job is to allow marketing statements such as no sugar, low fat, high in fiber, or gluten-free, to be put on the label. Those statements do not regulate if the product is healthy or not. Those statements are allowed if they fall into a certain category mandated by the FTC. So buyer beware.
The only important area on a food label is the list of ingredients. The items are listed from most to least and actually tells the consumer what was used to produce this product. All of the items listed under the ingredients have been tested by the FDA to be allowed in foods. It does not mean it’s good for you. All allowed items fall under the Generally Regarded as Safe (GRAS) for human consumption: meaning you will not die if you eat it in a normal quantity. If the item is food such as almonds, salt, water, peanuts…then you should know if you can eat that food. However, some chemicals allowed under the GRAS may not be good for you:
Some items on the GRAS list but may not be good for you:
• Yellow 5 A food dye
• Blue 1 A food dye
• Blue 2 A food dye
• Sodium benzoate A preservative
• Benzoic Acid A preservative
• BHT A preservative found in canned foods
• BHA A preservative found in canned foods
• Sodium Sulfite A preservative that is a sulfite can cause swelling of the skin on the face
• Sodium Metabisulfite A preservative that is a sulfite that can cause a skin reaction
Aspartame (chemical)
A man-made sugar substitute used in many artificial sweeteners such as NutraSweet and Equal. It can also be found in sugar-free products and chewing gum. It has almost 200 times the sweetness of real sugar and may cause irritability and fatigue.
Capsaicin (natural chemical)
A natural component of chili peppers and other spicy peppers. Avoid most peppers, including sweet bell peppers, banana peppers, habanero, jalapeno, spicy foods, and ginger root. Nausea and vomiting may indicate sensitivity and intolerance. Black pepper and Sichuan peppers are okay to eat because they are not in the capsaicin family of peppers.
Caffeine (natural chemical)
A natural additive is also known as guaranine, methyl theobromine, theine, and trimethylxanthine. It can be found in coffee, chocolate, cocoa, kola nuts, tea, and some medicines such as Midol and Excedrin. It will be found under the list of ingredients if added.
Acetaminophen (man-made)
A man-made over-the-counter (OTC) medication for anti-inflammatory used in many aspirin substitute pain relievers such as Tylenol, Alka-Seltzer, Excedrin, TheraFlu, Vicks, and many more. It can be found in over 600 medicines including over-the-counter and prescription medications. It is the most common drug ingredient in the United States.
Candida Albicans (natural)
A common yeast that normally lives on the mucus membrane of the digestive system. High concentrations of this yeast could be due to overconsumption or prolonged use of antibiotics, birth control pills, and diets high in unrefined carbohydrates. This overgrown yeast in the gut could cause food allergies and symptoms such as bloating, yeast infection, and diarrhea. Foods to avoid to control the overgrowth of yeast are sugars (sweets, candy, all desserts, sodas, sweet tea), cheeses, cow’s milk, ice cream, fermented products, wine/beer, raised bread products.
Benzoic Acid (natural & chemical)
A naturally occurring compound as a preservative in some natural foods. It is also a man-made chemical that is listed as benzoin, gum benzoin, and benzoates. It is commonly listed as sodium benzoate. Naturally found in berries. As a preservative, it is found in many processed foods such as chocolate, tobacco flavoring, ice cream, candy, ketchup, soups, some liquid vitamin and minerals, and chewing gums. The artificial form is used as a preservative and a flavor enhancer. Tea Tree oil is a natural source of benzoic acid. It will be found under the list of ingredients if added.
Explore the details of everyday "ingredients" and how they may affect your gut!
Food Dye & Colorings FD&C (man-made chemical)
Blue 1 (Brilliant Blue)
Blue 2 (Indigo Blue; Indigotine)
Green 3 (Fast Green)
Red 4 (Carminic Acid, Carmine)
Red 40 (Allura Red AC)
Red 3 (Erythrosine)
Yellow 5 (Tartrazine)
Yellow 6 (Sunset Yellow)
Food dyes are artificial, man-made chemicals added to many processed foods to add a variety of colors. They cause many symptoms including migraines, irritation, and hyperactivity. These are listed on the food label under the List of Ingredients and can even be found in many household items such as cosmetics (skin and hair care) and oral care such as mints, gum, toothpaste, and mouthwash. Common foods with food dyes are Candy, gum, soda, seaweed salad, condiments, ice cream, sports drinks, cakes, cookies, frosting, and pickles. Also, check colored medications, liquid medicine, and OTC pills. High Fructose Corn Syrup (man-made chemical) A man-made chemical used as a sweetener in many sodas, candies, beverages, desserts, tomato sauce, and ice cream. It is typically used wherever sugar would normally be used. Other names: fructose, corn solids, corn syrup. Recently HFCS has had a bad wrap and is being used under a different name such as corn solids and corn syrups. It will be found under the list of ingredients if added.
Ibuprofen (man made chemical)
A common over-the-counter (OTC) medication as a pain reliever and anti-inflammatory. It is commonly found in Advil, Motrin, and Nuprin. Check on OTC cold and allergy medications.
Potassium Nitrate (natural chemical)
A naturally occurring chemical found in spinach, beets, radishes, eggplant, celery, lettuce, collards, and turnip greens. Some private water wells may contain high levels of nitrates. These occur as a result of using nitrate fertilizers and some vegetables have a tendency to accumulate nitrates. It is important to stay away from celery, even if it is used naturally in nitrite-free meats.
Salicylic Acid (naturally occurring chemical)
Salicylic Acid is a naturally occurring chemical but is also man-made into Aspirin. Salicylic Acid is mother nature’s source of an anti-inflammatory chemical. It is found in all fruits and vegetables at various levels. Natural sources are not to be avoided since fruits and vegetables are good for us. However, avoid concentrated sources of Salicylic Acid that are man-made: aspirin, OTC anti-inflammatory medications containing aspirin, skincare, toothpaste, please read the list of ingredients on the labels.
Lecithin (soy lecithin) (natural & man-made chemical)
A man-made and natural food additive that is an emulsifier. It is on the label as soy lecithin or sunflower lecithin. It is used as a smoothing and spreading agent. It occurs naturally in egg yolks, soybeans, and corn. It is found artificially in bread, crackers, cereal, candy, chocolate, desserts, vegetable and animal fats, non-stick cooking sprays, tea bags, cough drops, medications, albuterol products, and inhalant medications. Very common ingredients. It will be found under the list of ingredients if added.
Polysorbate 80 (man made chemical)
This is a manmade chemical used as a flavor enhancer and emulsifier. It is commonly found in powdered processed foods such as powdered sugar and in foaming agents in soda. It can be found in most sweet processed foods such as cake, candy, ice cream, soda, processed meat, fish, and salad dressing. It can also be found in some medications including Nexium and Prevacid, personal wipes, cosmetics, and other personal care items, shampoo, conditioner, and body lotion. Also known as sorbitan monooleate, polysorbate 60, sorbitol, and sorbitan derivatives. Look under the list of ingredients on the food label.
Monosodium Glutamine - MSG (natural & man made chemical)
A natural and man-made ingredient used as a flavor enhancer in many processed foods. It is also known as MSG, glutamic acid, free glutamine, and monopotassium glutamine. It can be found naturally in seaweed, soybeans, and sugar beets. It is found artificially in many Chinese foods, processed foods, chips, salted or flavored peanuts, condiments, and some meats. May cause dehydration, headaches, and depression.
Potassium Nitrite (man made chemical)
A manmade chemical used most commonly in processed and deli meats such as bacon, ham, bologna, sausages, cured tuna, and smoke-cured salmon. It is used as a color enhancer and aids in providing them with longer shelf life. If sensitive to nitrite, stay away from naturally occurring nitrates as well, including celery in nitrite-free meats (bacon).
Sodium Metabisulfite (man made chemical)
A man-made preservative, also known as sodium pyrosulfite and disodium, used as a bacterial inhibitor and anti-browning agent. It can be found in beer, wine, ale, soft drinks, processed juices, frozen fruits, dried fruits, sugar, syrup, maraschino cherries, commercially prepared tomatoes, and nonorganic grapes. Read the list of ingredients on the labels.
Sodium Sulfite (man made chemical)
A man-made chemical used as a preservative and a sanitizing agent in processed foods. It is used to prevent bacteria growth in food and to prevent browning. It can be found in sugar, syrup, frozen fruits, dried fruits, peeled tomatoes, maraschino cherries, condiments, frozen vegetables, wine, and non-organic grapes.
Sorbic Acid (man made chemical)
A man-made also known as hexadienoic acid, potassium sorbate, and sorbistat. It is used as a preservative and antimicrobial additive that helps protect the food against mold and yeast. It is commonly found in cheese, jelly, wines, dried fruit, chocolate syrup, pickles, salad, fruit cocktail, salads (potato, pasta, coleslaw, and gelatin), cheesecake, pie fillings, cured meats, sausages, and soda.
Tyramine (natural chemical)
A naturally occurring compound, as well as phenylethylamine, that may cause migraines and headaches. It is found in fermented, aged, leftovers, and spoiled foods. You should watch out for leftovers (cooked) animal meats and any food that is not eaten within 24 hours. It can be found in beer, wine, wine vinegar, pickled meats, fava or broad beans, aged cheese, beef liver, chicken liver, orange pulp, smoked poultry, pickled fish, packaged soups, yeast vitamin supplements, meat extracts, summer sausage, soy sauce, eggplant, spinach, avocados, tomatoes, bananas, prunes, and raisins. May also be in medications such as tranylcypromine (Parnate) and Nardil.
Phenylethylamine (natural chemical)
It is a pressor amine that may cause headaches, migraines, and severe pain. It is associated with tyramine, another pressor amine: a type of amino acid. This product is not found on the food label because it is naturally occurring. Is naturally occurring in America’s 3 favorite foods: chocolate, wines, and aged cheese.
Saccharin (manmade chemical)
Artificial sweetener that is 300 to 500 times sweeter than sugar and has no food energy. It is commonly found in mouthwash, toothpaste, diet soda, low-calorie beverages, and sugar-free candies.
Solanine (natural chemical)
A naturally-occurring chemical in the nightshade family that is used by the plant as a defense mechanism. It is found mostly in potatoes that are green or sprouting and should not be eaten at this time. It also occurs in cayenne, bell peppers, chili peppers, eggplant, paprika, tomato, and cape gooseberry. Trace amounts may also be found in tobacco products. It may cause severe headaches.