Parents have raised concerns about artificial colors because they are present in some of kids’ favorite foods. Dr. Ruth MacDonald is a registered dietitian and chair of the Department of Food Science & Human Nutrition at Iowa State University. She believes parents present some good questions.

“For most consumers, not having chemicals in their food seems like a logical expectation. No one would not want to consume foods laden with harmful chemicals, and the concept of eating ‘real food’ is very appealing,” she said.

In response to requests from shoppers for more natural foods, many food companies have changed their products in recent years.

“Removing artificial colors and flavors would seem like an easy thing to do. We don’t need to have brightly colored or flavored food to ensure our nutritional needs are met. Some of these may be replaceable with natural colors and flavors, which will be different mixtures but still chemicals^,” Dr. MacDonald said.

Sometimes, as with Kraft macaroni and cheese, no one noticed. But when Trix cereal changed its recipe, fans were so unhappy that the cereal switched back to the original bright colors. The discussion illustrates that color is very important in making food appealing, since we often “eat with our eyes.” We prefer the color of our food to match the taste, the American Chemical Society explains.

Artificial dyes and pigments were developed to give foods more vibrant color. Dr. MacDonald said that additives derived from petroleum oil are identified with Food, Drug and Cosmetic numbers, such as FD&C Blue No. 1. “Each additive is tested for high purity and used in very small amounts. These additives provide no nutritional benefit, but enhance the pleasure and enjoyment of foods,” she said.

Several studies have been conducted over the years to determine if artificial colors or additives have an effect on children.

“While some studies found some negative effects in sensitive individuals, overall the evidence does not support a link between consumption of foods containing artificial colors or additives and behavior,” she said. “It has been concluded that some individuals may react to specific additives, but the overall population is not at any health risk from these additives.”

The Food and Drug Administration (FDA) has more information about these studies.

What about natural colors? Dr. MacDonald said natural dyes are usually extracted from vegetable and fruit peels using chemical solvents. “Typically, these natural colors are less pure and less stable than their artificial counterparts, and are comprised of fairly complex chemical structures, therefore other changes in the foods may need to be made to obtain the same product quality,” she said.

Although natural colors may seem to carry no risk, Dr. MacDonald said they have not been tested as thoroughly as artificial colorings. Natural colorings also do not look or taste the same as common FD&C colors.

“Whether consumers will accept foods that look and taste different as a trade-off to removing artificial colors and flavors is yet to be determined,” she said.

Artificial colors have been tested and found to be safe in the amount present in food. Natural colorings derived from fruits and vegetables continue to be developed and sometimes used in processed foods.

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Many labels and food marketing terms are closely regulated by the government and require a rigorous certification process. Other terms, however, are not regulated andsubject to many interpretations. We chatted with registered dietitian and Maryland soybean farmer Jennie Schmidt to find out more about how to decipher food labeling.

How do you navigate labels found at the grocery store, farmers market or other places you are buying food?

Jennie Schmidt: “It’s important to pay attention to nutrition facts instead of marketing information because a lot of that information doesn’t mean anything. You should think about your own personal health concerns and take an individualized approach to buying food that fits within those concerns. Also, remember that eating healthy means moderation in the selection of the types of food you eat – it’s all about balance. It’s important to not eliminate the variety and choice but to think about moderation in everything.

“When you are at a farmer’s market, be sure to talk to the farmers and ask them questions. If you are looking for something local, be sure to ask because the produce may or may not have come from their farm depending on the regulations in the area.”

What does a perfect label look like to you?

Schmidt: “Way less information! I would only include the nutrition facts and ingredients and remove everything else.

“I would also make it so it connects the consumer to the farmer that produced the food if possible. For example, for the company that manufactures the tomatoes we grow, every time they change the label they feature a new family photo of one of the growers. This shows that the food is grown by people and that industrialization doesn’t make a food bad.”

What are your thoughts on GMO labeling?

Schmidt: “It’s very confusing why people are so concerned with wanting to know what foods are GMO because often they are not well-informed of what it actually means. It also just adds another thing to the already-crowded food label. From a farming perspective, IF we label GMOs then we should also label all plant-breeding processes.”

A law was passed by Congress last year that will require  food companies to disclose which products have genetically modified ingredients and they will have a range of options of how they will make that disclosure. This includes text on a food product label, a QR code, or directing consumers to a phone number or website with more information. 

What about all the buzzwords and marketing terms that are being discussed in the media and on labels? How do you decipher what is true or not?

 Schmidt: “It can be overwhelming to keep up with information and make the best choices for your family, which is why going back to the basics and having balance is key. If you have a particular health concern, read the nutrition facts label and try not to pick over every single thing in the food system; nothing will be perfect. Use common sense when you are at the grocery store and remember that all foods can fit into a healthy diet. It’s more about how much and how often you are eating certain foods rather than the food itself. “

We’ve broken down some of the buzzwords you’ll find on labels and in food marketing:

Non-GMO
Non-GMO on the label means that the food does not contain any ingredients that have been genetically modified. The World Health Organization (WHO) defines genetically modified organisms (GMOs) as “organisms (i.e. plants, animals or microorganisms) in which the genetic material (DNA) has been altered in a way that does not occur naturally by mating and/or natural recombination.” It allows selected individual genes to be transferred from one organism into another and/or altered by switching off a particular gene. The American Medical Association (AMA), World Health Organization (WHO), Food and Agriculture Organization (FAO), National Academy of Sciences (NAS) and numerous other scientific and medical organizations have all made statements indicating that no clear impacts on human health have been reported or confirmed in professional journals. Bottom line: GMOs are safe.

What Does a GMO Look Like?
Are GMO Foods Less Nutritious?
GMOs: What to Know
How are GMOs created?

Organic
Only the 100 percent organic label guarantees the USDA’s definition of organic. This means meat, eggs and dairy products are raised without the use of antibiotics and growth hormones; produce is grown with fertilizers free of synthetic or sewage components; and no genetically modified organisms are part of the product. Organic identifies the way the food was grown, which is important to some shoppers, but it  doesn’t necessarily imply that a food is more nutritious.

Natural
There is no legal or government-regulated definition of natural. Just because a product is labeled natural doesn’t always mean it is a healthy choice.

Clean Eating
There is no definition of what it means to “eat clean” and different people may view different foods as “clean” and “not clean.” Many health professionals will agree that classifying specific foods as good or bad is overly simplistic and may foster unhealthy eating habits. Without a central definition of what foods are “clean,” it’s best to stick to eating a balanced diet (heavy on the fruits and veggies!).

Processed
Food processing is any deliberate change in a food that occurs before it’s available for us to eat. This includes something as simple as freezing or drying food to preserve it or as complex as formulating a frozen meal with the right balance of nutrients and ingredients.

Gluten-Free
A gluten-free diet is one that avoids the protein gluten found in wheat, barley and rye. For people with celiac disease, gluten allergies and sensitivities, a gluten-free diet is essential. But for most people, avoiding gluten is unnecessary and may cause deficiencies in certain nutrients.

Superfood
There is no legal or scientific definition of what a “superfood” is, but many health professionals consider foods that are very high in nutrients – beyond carbohydrates, fats and proteins – to be superfoods.

Next time you are at the grocery store, don’t be overwhelmed by food jargon. Become informed about food marketing and labeling terms; it will not only help you make healthier choices, but will also help you feel more confident in the food choices you make.

Originally published Aug. 10, 2016.

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• Cage free: This label indicates that the flock was able to freely roam a building, room, or enclosed area with unlimited access to food and fresh water during their production cycle.
  • Note: There are no regulations for outdoor access with the cage-free label.

• Free range or free roaming: Producers must demonstrate to the USDA that the poultry has been allowed access to the outside.

• Grass-fed (or forage-fed): Grass and forage shall be the feed source consumed for the lifetime of the ruminant animal (like cattle), with the exception of milk consumed prior to weaning. The diet shall be derived solely from forage consisting of grass, forbs (e.g., legumes, Brassica), browse (e.g. twigs, leaves), or cereal grain crops in the vegetative (pre-grain) state. Animals cannot be fed grain or grain byproducts and must have continuous access to pasture during the growing season. Hay, haylage, baleage, silage, crop residue without grain, and other roughage sources may also be included as acceptable feed sources. Routine mineral and vitamin supplementation may also be included in the feeding regimen. If incidental supplementation occurs due to inadvertent exposure to non-forage feedstuffs or to ensure the animal’s wellbeing at all times during adverse environmental or physical conditions, the producer must fully document (e.g., receipts, ingredients, and tear tags) the supplementation that occurs including the amount, the frequency, and the supplements provided.

• Humane: Multiple labeling programs make claims that animals were treated humanely during the production cycle, but the verification of these claims varies widely. These labeling programs are not regulated.

• Natural: As required by USDA, meat, poultry, and egg products labeled as “natural” must be minimally processed and contain no artificial ingredients. However, the natural label does not include any standards regarding farm practices and only applies to processing of meat and egg products. There are no standards or regulations for the labeling of natural food products if they do not contain meat or eggs.
  • Note: Food products regulated by the FDA (everything except meat, poultry and processed egg) can also be labeled natural. The FDA notes that from a food science perspective, it is difficult to define a food product that is ‘natural’ because the food has probably been processed and is no longer the product of the earth. The FDA has not developed a definition for use of the term natural or its derivatives. However, the agency has not objected to the use of the term if the food does not contain added color, artificial flavors, or synthetic substances.

• Naturally raised: Livestock used for the production of meat and meat products that have been raised entirely without growth promotants, antibiotics (except for ionophores used as coccidiostats for parasite control), and have never been fed animal (mammalian, avian, or aquatic) by-products derived from the slaughter/harvest processes, including meat and fat, animal waste materials (e.g., manure and litter), and aquatic by-products (e.g., fishmeal and fish oil). All products labeled with a naturally raised marketing claim must incorporate information explicitly stating that animals have been raised in a manner that meets the following conditions: 1) no growth promotants were administered to the animals; 2) no antibiotics (other than ionophores used to prevent parasitism) were administered to the animal; and 3) no animal by-products were fed to the animals. If ionophores used only to prevent parasitism were administered to the animals, they may be labeled with the naturally raised marketing claims if that fact is explicitly noted.

• No hormones (hogs and poultry): Hormones are not ever allowed in raising hogs or poultry. Therefore, the claim “no hormones added” cannot be used on the labels of pork or poultry unless it is followed by a statement that says “Federal regulations prohibit the use of hormones.”

• No hormones (beef): The term “no hormones administered” may be approved for use on the label of beef products if sufficient documentation is provided to the USDA by the producer showing no hormones have been used in raising the animals.

• No antibiotics (red meat and poultry): The terms “no antibiotics added” may be used on labels for meat or poultry products if sufficient documentation is provided by the producer to the USDA demonstrating that the animals were raised without antibiotics.

• Organic:  Food or other agricultural products that have been produced without synthetic fertilizers, sewage sludge, irradiation, and genetic engineering.  Organic production integrates cultural, biological, and mechanical practices that foster cycling of resources, promote ecological balance, and conserve biodiversity.
  • Note: Pesticides derived from natural sources (such as biological pesticides) may be used in producing organically-grown food.
  • The National Organic Program regulates all organic crops, livestock, and agricultural products certified to the USDA organic standards. Organic certification agencies inspect and verify that organic farmers, ranchers, distributors, processors, and traders are complying with the USDA organic regulations. USDA conducts audits and ensures that the more than 90 organic certification agencies operating around the world are properly certifying organic products. In addition, USDA conducts investigations and conducts enforcement activities to ensure all products labeled as organic meet the USDA organic regulations. In order to sell, label, or represent their products as organic, operations must follow all of the specifications set out by the USDA organic regulations.
  • To know if your food is organic, look at the label. If you see the USDA organic seal, the product is certified organic and has 95 percent or more organic content. For multi-ingredient products such as bread or soup, if the label claims that it is made with specified organic ingredients, you can be confident that those specific ingredients have been certified organic.

• Pasture-raised: Due to the number of variables involved in pasture-raised agricultural systems, the USDA has not developed a labeling policy for pasture-raised products.

Click here to read more information about the Nutrition Facts label.

_{Image: “NOV 20 – SNAP – Grocery Shopping” by U.S. Department of Agriculture is licensed under CC BY 2.0.}

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“Is there a difference between consuming naturally occurring nutrients from food and food fortified with the same amount of nutrients?”

To answer the question, we enlisted the help of Connie Diekman, a Registered Dietitian and Director of University Nutrition from Washington University as well as past president of the Academy of Nutrition and Dietetics.
First, let’s define “fortify.” Fortification is a process of adding in a nutrient or ingredient that was not found naturally in that product. This is different from “enriched,” which means that the food item originally did have that nutrient or ingredient, but more of it was added, either to increase the nutrition or because processing of the food removed it.

In terms of any difference consuming a product with natural nutrients or with added (fortified) nutrients, Diekman said, “Whether naturally occurring or added to foods, the body will process vitamins and minerals in the same way if overall nutrition is good. Consuming foods that are fortified, but that have overall low nutritional value, may limit how individual nutrients are used.”

Whether naturally occurring or added to foods, the body will process vitamins and minerals in the same way if overall nutrition is good.
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Here are some examples of fortified foods that are great additions to the diet:

• Grain products (like bread and pasta) with folic acid. Folic acid is a B vitamin found in foods like leafy green vegetables, beans and orange juice. These provide an excellent way to help reduce the incidence of the birth defect spina bifida when consumed by pregnant women. 
• Milk fortified with vitamin D. Vitamin D is crucial for strong bones, normal muscle function and aids in keeping the immune system healthy. In North America and around the world, a deficiency of vitamin D has been on the rise in recent years. Adding vitamin D to milk is great, especially for the elderly (whose bodies don’t make vitamin D as efficiently from sunshine as their younger peers) as well as for children and people who live in harsh climates who aren’t able to gain the nutrient from sunlight exposure.
• Fortified orange juice with calcium. Just as with milk, orange juice can be a healthy dietary inclusion. Having a selection of juices that include antioxidants and bone-building calcium and vitamin D only increases its healthfulness.
• Eggs fortified with omega-3 fatty acids. Typically, omega-3s come from fatty fish in the diet. Since they may help reduce the risk of coronary heart disease, help improve brain function, prevent cancer, boost health of unborn babies and ease arthritis pain, getting them from another source is great especially for people who don’t get them from other foods.

Are there also fortified foods that don’t necessarily lead to benefits for consumers? “Foods low in nutrients that are fortified with vitamins and minerals won’t make those foods better choices. So, things like snack foods, cookies, etc. that are fortified are still foods to use on a limited basis,” said Diekman.

As a final recommendation, Diekman added, “The bottom-line is to consume meals that include a wide variety of foods. This is the best way to meet nutritional needs.”

_{“Light Wheat Bread” by Stacy is licensed under CC BY 2.0.}

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