Breaking down Food claims & Labels
- Christina Overstreet Gonzalez
- 11 minutes ago
- 11 min read
In the throes of my eating disorder, I felt the grip of various food claims around my stomach as I navigated the grocery store, scanning packages. “Non-GMO”, “Organic”, “Superfood”... the list goes on. “Should I be buying only organic, even if I can’t really afford it?”. “Should I be worried about GMOs?”
These labels are all over the foods we purchase, but what do they mean? Should we care about them, especially if we care about taking a holistic approach? In this article, we will explore the definitions, regulations, and greenwashing behind many of these terms and explain what they really mean. You may be surprised to learn what’s actually behind them, and to hear this dietitian's take!
A note on greenwashing & the regulation of the labels we’re gonna discuss….
Greenwashing occurs when companies promote how they are environmentally friendly and therefore “better for you” in one way or another when, in reality, they are using a manipulative marketing technique to gain consumer trust and encourage people to buy their product/service. This happens more often than you might think!
Companies may add words to their products or services such as “green”, “eco-friendly”, or “all-natural”, which don’t actually mean anything because there are no regulations behind those terms. Additionally, companies may provide vague descriptions of how they’re going about their environmentally friendly mission, which can leave out what they don’t want you to know as the consumer. Sometimes the labels we’ll discuss are associated with being environmentally-friendly or better for us, but they aren’t necessarily; which is why it’s important to get familiar with companies’ actual policies.
Who regulates product claims?
This varies based on the claim-but generally the FDA & USDA. The FDA divides product claims into health claims, nutrient content claims, and structure/function claims. Companies are prohibited from making false product claims, but this doesn’t mean they don't try to find work-arounds or get caught right away when making mistakes.
You can find more information about the requirements for claims like “healthy”, “low fat”, “light”, etc. here: https://www.ncbi.nlm.nih.gov/books/NBK209851/
A reminder: just because a product contains one of these words or phrases does NOT mean it’s better for you than another option! Nutrition is nuanced and must be individualized.
Non-GMO
GMO stands for “genetically modified organism”. The FDA, EPA, and USDA oversee the production of GMO products and ingredients for human safety, but no legal labeling requirements have been established- rather the FDA has made “recommendations”. A GMO can be a plant, animal, or microorganism that has experienced a change to their original genetic makeup through the use of biotechnology, and first appeared in the 1990s. A newer term, bioengineered, is also appearing on many products. This just means genetically modified through lab techniques and excludes any conventional breeding techniques (like cross-breeding) that farmers have used for centuries.
A few facts about GMOs or bioengineered foods:
>They may have 1 or more genes altered by removing one and inserting another gene for certain favorable traits
>They were created to have various desirable properties, such as:
-discouraging other organisms from destroying crops (and reduce the need for pesticides), which can improve crop yields and support our food supply
-resistance to herbicides, which can improve crop yields and support our food supply
-properties that make them more appealing to consumers. For example, Arctic apples were modified to prevent browning, which many people associate with spoilage, but is actually just: enzymatic browning (the apple is still safe to consume!)
The products and produce that may be GMO in the US include:
Corn & its products (cornstarch, corn syrup, corn oil)
Soybeans & their products
Canola & it’s products
Certain potatoes
Papaya
Some summer squash
Alfalfa (primarily for animal feed)
AquAdvantage salmon
GalSafe pigs
Arctic apple varieties
Sugar beets & sugarcane (used to make granulated sugar),
Pink pineapple*
Animal feed products made from the aforementioned ingredients
*fun fact: the pink in pink pineapple comes from increased production of lycopene- a powerful antioxidant!
As you can see, there are a limited variety of foods & ingredients here in the US that are actually GMOs.
You may have seen this “Non-GMO Project Verified” label on food packaging, which indicates that a food does not contain any genetically modified organisms. This includes products that were not affected by genetic engineering and in which no ingredients were derived from GMOs.
This label was developed by a nonprofit organization rather than federally regulated.
Requirements for the Non-GMO project label:
> All individual crops used in a product must be tested to ensure ingredients are not affected by GMOs
>High risk crops such as canola, corn, cotton, papaya, soy, sugar beets as well as animal livestock and poultry must be routinely tested or monitored for GMOs
> Animal feed and/or the seeds used to grow to said feed
>Claims must be accurate and reflect Non-GMO standards. Misleading claims may result in legal consequences
> High-Risk Micro Ingredients that have not been approved to be artificial or natural flavors, enzymes, and microorganisms, must be identified and listed on the label
While GMOs remain controversial among consumers, especially those seeking a holistic approach to nutrition and health, it’s important to look at the big picture and weigh the cost vs benefits- just like with any health-related choices. With many Americans not meeting the daily recommendations for fruit & vegetable intake, fiber intake, exercise, and experiencing excessive stress- focusing on these areas OVER avoiding GMOs is going to have the largest impact.
Organic vs Conventional
You’ve likely heard of or experienced the “organic is healthier than conventional” food debacle, and many people interested in holistic health tend to gravitate towards organic- but is it really better?
The USDA oversees organic product labeling. Products must also meet criteria and be processed through the National Organic Program. In order to be labeled USDA certified organic, crops must be grown without use of most synthetic fertilizers, pesticides, GMOs. Organic meat and poultry* must be raised without administered antibiotics or hormones.
*Hormone use in poultry was banned in the US in the 1950s, so you won’t find any there whether you’re purchasing conventional or organic.
Additional rules:
> Farm soil may not have prohibited substances applied where produce is grown for at least 3 years prior to the harvest of crops
> Animals must have space to roam
> Animals must be fed 100% organic feed & forage
> Artificial preservatives, colors, and flavors are not allowed in organic foods
> Certain synthetic substances ARE approved for organic farming
> No more than 5% of residue from conventional (non-organic) substances can be present on organic products (meaning yes, they can still contain very small amounts of conventional pesticides/herbicides)
>If organic products are found to contain above 5% if prohibited residues, the product/company is at risk of suspension and losing their organic certification
>Organic packaged foods can contain non-agricultural ingredients that may not be considered “organic”-including enzymes in yogurt, pectin in fruit jams, or baking soda in baked goods.
> When packaged foods include the statement, “made with organic “[ingredient],” at least 70% of the product has organically produced ingredients. However, these products may not have the USDA Organic label because other ingredients may be contaminated with substances that do not fit the criteria for an Organic product.
Determining pesticide/herbicide safety
The EPA determines safety levels for conventional pesticides/insecticides with four steps, and performs assessments on products to ensure that pesticides do not exceed certain levels to help protect human health as well as the environment. These are the steps, if you're interested.
Step one: hazard identification (toxicity)
Researchers investigate the potential effects a substance could have in order to gauge safety
Step two: Dose-Response Assessment
Researchers will evaluate the safety of these substances in different quantities to determine toxicity
Step three: Exposure Assessment
Analyzes factors including frequency, timing, and levels of contact with a pesticide. Dietary exposure through food & water and occupational exposure are examples of ways we could be exposed to pesticides.
Step four: Risk Characterization
Steps 1, 2, and 3 are assessed to determine the safety of a pesticide
Assumptions and safety factors used in determining exposure as well as any doubts in the dose-response assessment.
Determine strength of the overall data & information gathered
Researchers consider the overall risk from exposure to pesticides.
Risk equation: RISK = TOXICITY x EXPOSURE
(How toxic a substance is combined with how long/much someone is exposed determines the risk)
Conventionally grown products are also routinely tested for pesticide/herbicide etc. residues via the national Pesticide Data Program to ensure they fall within a safe limit. These safety thresholds are set well below ranges that were already determined as safe in order to take even extra precaution.
The USDA regulates substances like pesticides used in organic farming; they must meet these standards:
The substance does not harm the environment in its creation, use, or disposal
The substance does not interfere with the nutritional quality/content of the food
The substance's primary use is not to improve flavors, colors, textures, or nutritive value lost during processing, except where the replacement of nutrients is required by law
Thresholds for substances are set with a limit from the FDA
The substance is deemed necessary for use for organic products
Substances that can be used in organic farming can be just as toxic as those used in conventional farming- and sometimes in smaller doses! Neem is an example of a substance in organic farming that can cause harm to humans & insects alike. If neem comes into contact with an insect's body, the substance can block breathing openings and result in suffocation. Likewise, this substance can be toxic to humans in excess- leading to vomiting, seizures, metabolic acidosis, and toxic encephalopathy. For this reason, organic does not necessarily mean that a product is better for you.
Products that bear the organic label tend to be more expensive than conventional due to higher expenses to produce them & acquire the organic label, often making them inaccessible for many people. Again, considering the fact that most people don’t eat enough fruits, vegetables, whole grains & legumes, etc., incorporating more of these foods regardless of whether conventional or organic is going to improve health!
Regenerative
Regenerative agriculture is based on principles of optimizing soil health and land quality while helping protect the environment. One size does not fit all; regenerative agriculture looks different everywhere to meet the farm’s needs (climate, natural resources, animal and ecological all affect the demands of the farm). Regenerative practices emphasize limiting herbicides, pesticides, and chemical fertilizers. It also often relies on techniques including adaptive grazing and till planting to support the health of the farm.
While regenerative approaches can be very holistic, this term is not federally regulated, resulting in a variety of labels having different standards and meanings. In fact, there are 11 different labels for regenerative agriculture including Demeter USA, Fibershed, A Greener World, Regenified, Regenerative Organic Alliance, Regenscore, Soil and Climate Initiative, Land to Market, and Soil Regen (as pictured). Since every label has different requirements, there is no one definition for regenerative agriculture.
Guidelines may look like:
> Produce must be produced without industrial pesticides, synthetic fertilizers or sewage sludge.
> no GMOs allowed
> no antibiotics allowed
> Biodiversity is crucial; there should be a variety of plants/animals present on the farm
> Soil health must be observed and measured over time (soil biome, carbon sequestration, etc),
Overall, regenerative agriculture seems to be an incredibly supportive holistic approach for environmental health, and we will likely hear more and more about it in the coming years.
“Superfood” - Really so super?
The term “superfood” is nothing more than a marketing ploy to make some foods appeal more to consumers used by companies to push their products. There is no regulation behind this term, though many holistic-minded individuals may seek out foods labeled as such.
Foods labeled “superfoods” may indeed contain many nutrients, but many foods that AREN’T labeled “superfoods” are also rich in antioxidants, vitamins, and minerals. For example- you’re likely not going to see many “superfoods” labels on whole grains, legumes, fruits & veggies- but we know how nutrient-dense these foods are!
Keep in mind:
> There is no regulation behind the word “superfoods”, and is simply something companies use to catch your attention
> Refrain from labeling certain foods as "healthier" or “the healthiest” because they all provide benefits in different ways. Incorporating a wide variety of colorful foods is most supportive for health! Labeling foods tends to lead to more shame, which is not supportive for health.
“Gluten Free”
Over the past several years more and more people have adopted a gluten free (GF) diet. For some this is due to celiac disease, wheat allergy, non-celiac gluten sensitivity or gluten intolerance, while others believe they will be "healthier" because celebrities/influencers/ and misinformed providers are promoting a GF diet.
While the GF label is an extremely important label for those with various conditions like Celiac disease and non-celiac gluten sensitivity, these products are not inherently healthier than their gluten counterparts. Overall, companies love marketing their products as gluten-free to gain the attention of consumers and to make more $$$.
Many individuals may assume gluten is the cause of their health concerns thanks to the scare-tactics many grifters and misinformed influencers use. Others may find that avoiding gluten genuinely helps them feel better. It’s important to discern whether it’s 1) cutting out gluten or 2) increasing fiber-rich and decreasing sugar-rich foods as a result of avoiding gluten, or 3) some other unrelated variable (being on vacation and having significantly less stress) that's leading to said improvement in health & wellbeing- and dietitians can help you suss this out!
The FDA regulates gluten free products to ensure foods labeled as such are safe for consumers with celiac disease or gluten allergies. This is a voluntary term that can only be used if products meet criteria to be considered gluten free. Products not GF regulated by the FDA include meat, poultry, egg products as well as alcoholic beverages.
Rules to be labeled gluten-free:
> Does not contain the protein gluten- found in wheat, rye, triticale, and barley
> Cannot contain any ingredients derived from gluten
> Must contain less than 20 parts per million (ppm) of gluten
Fun fact! Products with naturally occurring gluten that has been removed can have a gluten free label as long as the product meets criteria set by the FDA (wheat, barley, rye, and triticale can be processed to remove gluten).
Additional “Gluten Free” labeling programs have also been developed by third-parties like “Beyond Celiac” and “Gluten-Free Food Program”, among others. The FDA does not support a third-party testing for gluten free products, but some consumers may find these labels helpful.
“Whole Grain”
This term means the entire part of a grain is included in a product without refining or removing it's 3 components: the bran, germ, and endosperm. However, just because a product is labeled “whole grain” does NOT mean that a product ONLY contains whole grains. A product can contain as little as 51% whole grains to be marketed as “whole grain”! This marketing technique is unfortunate, as it leads to confusion among consumers who may think they’re selecting a high-fiber product when in fact, they are not.
Instead of relying on a “whole grain” label on the front of a package, check out the nutrition label on the back and look out for fiber content (a much better indicator of fiber content!). If eating mostly high-fiber carbohydrate-rich foods is your goal, choose foods that have 3-5 grams of fiber per serving. These whole-grain foods might include cereals, crackers, pasta, bread, and the grains themselves (barley, farro, oats, quinoa, etc).
Final Thoughts:
I hope that this article has helped you better understand the regulations behind food labeling/terms, so that you can make more informed choices that still fall within holistic health principles. If I can leave you with one takeaway, let it be this: only YOU know what is most accessible and realistic for you when it comes to nutrition choices. Don’t create more stress than necessary when choosing your food- and reach out if you need more help.
Thanks to my intern, Elizabeth Rachels, in researching & drafting this blog post! (which we both spent countless hours on!)
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I truly enjoy creating content to help folx like you live your most informed, peaceful life with food & your body.
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