How to read food labels

The old man in the red robe is standing in the store reading the label on the green food box It can be hard to buy food when you are trying a new way of eating. Primal, paleo, keto, Whole30, vegetarian, vegan – they all have their own menu of “allowed” foods and you should limit or avoid them.

The first food labels of the package allow you to view the shelves in your supermarket and quickly gather information about the products. Depending on the type of food or diet plan you follow, you may decide to grab something related to:

  • Type of food or diet: whether dishes, animal products, nights, added sugar, etc.
  • Macronutrient characteristics: low-carb, low fat, keto
  • How food is grown and harvested: traditional plants, wildlife and agriculture, etc.

Changing food labels can be difficult. There are some requirements to strict labeling standards, but other words are meant to grab your attention and make you think the product is healthy. “Natural” is a good example of the latter. It looks like you want it, but the word isn’t edited, so it doesn’t point to anything specific.

It is up to you, the customer, to educate yourself about the labels that are relevant and relevant to you. That way, you’ll be able to find the right product for your needs without being overwhelmed by unnecessary demands and marketing efforts.

How food labels can help you shop wisely

Food labels are a heuristic – tools for making a quick decision about what gets in your way. They can be very helpful if you are following a diet with strict precautions about something unhealthy, such as AIP, or if you have allergies (you need to avoid gluten or milk, for example).

However, the photos and claims on the front of the package will tell you a lot. They won’t tell you if a product is related to yours personal conditions. I think most Primal people won’t grab a box of Raisin Bran cereal because it’s “Heart Healthy” on the face and take the Whole Grain Stamp ™ from the Oldways Whole Grain Council. Similarly, a food can call itself “keto-friendly” and is often made with canola or other oils that you often avoid.

Choice buyers need to start by deciding which features are most important to them. You may think of organic and non-GMO foods but can’t keep up with keto or vegan diets. If your doctor tells you you should follow a low-sodium diet, you may want to know how the FDA handles the requirements regarding sodium awareness, but the rest of us need not worry. therefore.

The next step is to learn what the different labels mean. Who is responsible for issuing the issued certificate or certification, and what conditions must a product meet in order to obtain an accurate image? Some food labels and requirements are more knowledgeable than others.

When purchasing, check the tables for testimonials and report the requirements first. Before deciding whether to agree or not. order the product, read the food list, and check the food information to make sure it works for you. Here are some labels and movies that are well known by Primal customers.

Food Labels for Primal, Paleo, and Keto Shoppers

View: This is one of the most common food labels you will want to look for, but keep in mind that it is not an exhaustive list. If you live outside the US, your product may carry different labels.


Certified Paleo food labelPaleo ™ Certified: Published by the Paleo Foundation. Ensure that the product does not contain fats, legumes, dairy, colorants, preservatives, sweeteners or sweeteners. They have rules about what is allowed, including fats and oils, spices, meat and fish.


Keto certified food labelKeto Certified ™: Published by the Paleo Foundation. The products may not contain semi-hydrogenated oils or trans fats, natural sweeteners (saccharin, cyclamate, acesulfame, aspartame, sucralose), or sweeteners. Approved foods are available to everything you see in the Primal Food Pyramid, including milk. In this case, wheat and legumes he Allowed if the product does not exceed the carbohydrate limits: Foods and substitutes may not contain more than 10 grams of net carbon per serving; No more than 6 grams of net carbon per serving; No more than 2 grams of net carbon per 0.5 ounce serving.

In the US, the word “keto” cannot be found in meat, chicken, or eggs inspected by the USDA. The FDA considers keto a “healthy food,” and the USDA, which is responsible for meat, poultry, and egg labeling, does not approve of the health claims. It’s a good reminder that food labels can help, but you don’t have to rely on them to make your marketing decisions. Meat, chicken, and eggs are the main ingredients of most keto foods, the packaging has nothing to say (or, in this case, no).

A pau30

Whole30 Approves food labelsWhole30 Approved®: Complies with Whole30® program rules, which means no sugar or sweeteners, vegetables, legumes, milk, carrageenan, or sulfites are added. Must comply with Whole30’s Animal Welfare Policy.

No Gluten

Gluten-Free Certified Food LabelGluten-Free ™: The product is certified gluten-free by the Gluten-Free Certification Organization. In order to obtain certification, a product and its ingredients must not exceed a gluten threshold of 10 ppm (parts per million).

In the US, a food manufacturer can label a product as gluten-free according to the FDA if it contains less than 20 ppm of gluten and does not use flour (wheat, rye, barley) or foods derived from those bowls. unless they are designed to remove gluten.


Vegan food label certifiedVegan ™: Powered by the Vegan Awareness Foundation. Products cannot contain animal products, plants cannot be made with animal products, and GMOs cannot be found in animals. Additives and finished products cannot be tested on animals. Agencies ensure that manufacturers take steps to prevent contamination with non-vegan products.


No = GMO Project Verified food labelNon-GMO Project Verified ™: Seal of approval issued by The Non-GMO Project certifying that a product is manufactured without altered ingredients.

Eat only meat and vegetables?

I think some of you are thinking, “Just eat meat and vegetables, and then you won’t have to worry about food labels.” It may sound good for some people, but most of the foods that come with a label are very close to Primal. Think sweet potatoes and sweet potatoes, sweet potatoes, and foods made without flour.

And don’t forget that prepared meats, eggs, and fruits and dried fruits or dried fruits carry packaging requirements. These things are different in the way of real knowledge. Complaints such as “sustainably farmed” or “humanely raised” do not apply to U.S. “Cage-free” eggs from chickens that are not confined in cages, but it does not tell you about measuring animal feed. .

People who “eat only meat and vegetables” benefit from understanding food labels, believing that they want to establish more sustainable farming, fishing, and animal husbandry. good for the individual and the environment. Here are some Mark’s Daily Apple Posts that can help you get started:

What about you? What are your priorities when it comes to shopping?

Primal Kitchen Mayo

For the author

Lindsay Taylor, Ph.D., is a senior author and community leader for Primal Nutrition, a certified Primal health consultant, and the lead author of three keto cookbooks.

As a writer for Mark’s Daily Apple and leader of the Keto Reset and Primal Endurance communities, Lindsay’s work helps people learn why, why, and how to lead. Health promotion. Prior to joining the Primal team, he earned his master’s and Ph.D. in Social and Personality Psychology from the University of California, Berkeley, where he worked as a researcher and professor.

Lindsay lives in Northern California with her husband and two boys who love sports. In her spare time, she enjoys ultra running, triathlon, camping, and sports nights. Follow on Instagram @theusefuldish as Lindsay tries to practice work, family, and endurance training, while maintaining a healthy balance and more fun in life.

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