Healthy Buzzwords

"Farm fresh" is a marketing term meant to sound healthy. Who doesn’t like the idea of food that’s fresh from the farm? But it doesn’t actually mean anything. Some terms do mean something, such as organic, free-range, cage-free and pasture-raised. Look for them next time you’re shopping for eggs.

"Multigrain" just means it has more than one grain, but it doesn’t matter what the grains are or if they’re whole grains. Whole grain is a healthy choice, so look for foods that say "whole grain," "whole wheat" or another specific whole grain.

BPA stands for bisphenol A, an industrial chemical used in the manufacturing of some plastics and resins since the 1960s. It can be found in cans and bottles, and some research has shown that it can seep into food and beverages. Some research has shown BPA exposure to be harmful, particularly to fetuses, infants, and children. The FDA is continuing ongoing research, but you may want to limit your exposure to BPA by buying products labeled as BPA-free, cutting back on canned food, and finding alternatives to plastic.

While sea salt is less refined than salt, that doesn’t change the nutritional value. The trace amounts of minerals may add flavor and color, but they don’t add nutrition. Sea salt and table salt contain comparable amounts of sodium. Either way, you should enjoy salt in moderation. The USDA recommends less than 2,300 milligrams a day.

Grass-fed beef generally comes from cattle who have been fed grass and other foraged plants for their entire lives. There is research that shows that grass-fed beef may have quite a few health benefits over conventional beef. And lean beef that’s 10% fat or less can be part of a healthy diet. So you can have that burger (occasionally) and feel good about it!

Did you know there isn’t a legal FDA definition of “all-natural”? While the agency says it’s wrong to label foods as natural if they contain artificial color, flavor, or synthetic additives, that leaves the door wide open for hydrogenated oils, pesticides, and antibiotics, among others. In fact, some food advocates are calling for a complete ban on the term “all natural.” So what does this mean for you? Check the label! If something has ingredients you don’t like, don’t buy it.

A gluten-free diet is primarily used as a treatment for celiac disease, where gluten causes inflammation in the small intestines. Others who have a non-celiac gluten sensitivity may find a gluten-free diet beneficial. But there is no non-medical reason for a gluten-free diet. In fact, gluten-free versions of some foods that naturally contain gluten may actually have increased amounts of fat, salt, and/or sugar to improve texture and taste. Some people may see weight loss that is simply the result of cutting out refined, white flour.

There are a lot of sneaky ways to say sugar - as many as 50 different kinds or more! In fact, many foods not found in nature do contain sugar, so it’s best to stick to whole foods as much as possible. Stevia is a plant-based, zero-calorie sweetener that has been shown to not increase blood sugar levels. It is still important to consume in moderation, especially when there are healthier options available (e.g. plain water).

While it is true there is some naturally-occurring trans fat in meats and dairy, the majority of trans fat in our diets comes from a process in which hydrogen is added to vegetable oil to create partially hydrogenated oil. It is considered by many doctors to be the worst kind of fat you can consume because it raises LDL (“bad”) cholesterol and lowers HDL (“good”) cholesterol. It is found in a wide variety of products, from fried foods and snacks to baked goods and refrigerated dough. As always, make sure you read the labels on manufactured food products.

Probiotic foods contain live bacteria that are good for your body. There are plenty of foods with beneficial amounts of probiotics, which are shown to aid in digestion, with an array of other possible benefits, from reducing cholesterol to boosting the immune system. Fermentation adds probiotics to a wide variety of foods, and probiotics are also available through supplements. Compare brands to find one with a higher number of microorganisms, which will make them more effective.