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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1. Is kale poisonous?

Quick Answer: No

Recently, there’s been a lot of news reporting on the toxicity of kale due the levels of thallium (a heavy metal). Research from an alternative medicine researcher noted an association between eating large amounts kale and the risk of thallium toxicity, which may lead to chronic fatigue, skin problems and a slew of other health conditions.

The good news for kale lovers (and this dietitian!)? This correlation was not based on peer-reviewed research and larger studies will need to be completed with similar results before any conclusions can be made. As of right now, there’s no reliable evidence to suggest you need to watch your kale intake.

Like many things, the “dose makes the poison,” or – too much of anything can be dangerous. However, for the majority of people, it’s highly unlikely that you’re eating anywhere near a dangerous amount. It’s also important to note that thallium is not unique to kale and is found in many different vegetables, so you would have to cut out lots of healthy foods in order to completely avoid it. We know for a fact that there are many health benefits from eating a variety of fruits and vegetables, including kale!

2. Can kale be bad for my thyroid health?

Quick Answer: No

Some articles have indicated that eating too much kale may impact thyroid health and may even cause an underactive thyroid or hypothyroidism. The thyroid is responsible for all aspects of the body’s metabolism including how fast you burn calories and how fast your heart beats.

The worry is that there are compounds called thiocyanates (that affect the thyroid) found in cruciferous vegetables like kale. However, the quantity of thiocyanates found in the typical amount of kale consumed is so small that it would have no impact on health. You would have to consume a couple of large bunches of raw kale (cooking inactivates thiocyanates) each day before there would be any impact. The positive health benefits that come from consuming different fruits and veggies (kale included!) outweigh the tiny impact kale may have on the thyroid.

If you are still concerned about your thyroid health, be sure to check with your doctor. He or she will be able to check your thyroid function and can work with you to develop a plan that fits your needs.

3. Is kale a superfood?

Quick Answer: Yes

Kale, a member of the Brassica family, along with broccoli, cauliflower and cabbage, is rich in many different nutrients. One cup of chopped kale contains around 35 calories, 206 percent of the daily value (DV) of vitamin A, 134 percent DV of vitamin C, and a whopping 684 percent DV of vitamin K! It is also a source of copper, potassium, iron, manganese, and phosphorus. Due to the high amounts of antioxidants (vitamins A, C and K), kale has earned the reputation as a potential cancer fighter. Kale also contains carotenoids and flavonoids – types of antioxidants that protect cells from being damaged. Fiber is also a key player in kale’s superfood status. The soluble fiber helps to lower bad LDL cholesterol and the insoluble fiber can help keep the digestive system healthy.

While there is currently not a regulated or scientific term for what a “superfood” constitutes, typically superfoods are nutrient dense, or foods that have many nutrients with relatively few calories. Here is a great video from the University of Wisconsin Hospitals and Clinics that talks about superfoods.

Kale is a great addition to the diet, but it’s important to mix it up by including other fruits and vegetables as well!

Looking for more info on kale? Check it out here!

Photo: “Kale!” by Bobbi Bowers is licensed under CC-BY-ND 2.0

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