What food labels mean – and don’t mean

We all want healthier foods, but reading labels won’t always help you spot them.

Consumer Reports gives these pairs of terms to keep distinct in your mind:

‘Organic’ vs. ‘Natural’

Organic. This term is strictly regulated and can be on a label only when farmers and processors adhere to federal standards designed to promote a more sustainable food system. To be called organic, a food must contain at least 95 percent organic ingredients, which means crops are grown with fewer pesticides and no synthetic fertilizers or genetically modified organisms, and farm animals are fed organic feed and raised without the routine use of drugs, such as antibiotics. Processed foods labeled “organic” also cannot contain artificial ingredients unless they go through a rigorous review process, and have no artificial preservatives, colors or flavors.

Natural. A 2015 nationally representative Consumer Reports survey found that 62 percent of consumers seek out foods with the “natural” label, and roughly as many of them think this term means no pesticides, no antibiotics and other attributes of organic foods. But it doesn’t. There is little government regulation of this term. Consumer Reports has petitioned the FDA to ban it because it is so misleading. The agency called for public comments on the use of the word on labels, and is currently reviewing them. Meanwhile, manufacturers continue to use it.

‘Pasture Raised’ vs. ‘Free Range’

Pasture raised. This term alone on your egg carton does not have any meaning. Look for it in combination with the “American Humane Certified” or the “Certified Humane” seal. Together they mean that the hens must be outside every day and have lots of space to roam.

Free range. This claim on egg cartons implies that the hens get to move freely outdoors. But like “pasture raised,” the label has no meaning alone. Look for it in combination with the “American Humane Certified” seal to ensure that the hens have sufficient outdoor space to roam.

‘100 Percent Whole Grain’ vs. ‘Made With Whole Grains’

One hundred percent whole grain. A product with this label should contain exclusively whole grains and should have whole-wheat flour (or another whole grain) listed as the first ingredient.

Made with whole grains. This means a product might contain only a small amount of whole grain – the rest of the grains can be refined.

‘Low Sodium’ vs. ‘Reduced Sodium’

Low sodium. Because it guarantees no more than 140 mg of sodium per serving, a product with this term is the right choice for anyone trying to keep salt intake in check.

Reduced sodium. For this designation, a product has to have at least 25 percent less sodium than the full-sodium version of the same product. It could still deliver a big sodium punch.

‘Sugar Free’ vs. ‘Unsweetened’

Sugar free. Such a product contains less than 0.5 grams of sugar per serving – including naturally occurring fruit and milk sugars. But it can (and often does) contain artificial sweeteners.

Unsweetened. No sugars – or artificial sweeteners – have been added to the product. Consumer Reports notes that it may still contain sugars that occur naturally.

To learn more, visit ConsumerReports.org.

2017, Consumers Union, Inc.

Distributed by Andrews McMeel Syndication for UFS