Navigating food labels can be tricky—many products boast enticing claims that sound healthy but aren’t always what they seem. Don’t fall for marketing schemes that make you pay more for products that aren’t actually good for you. In this guide, we’ll break down what’s worth the extra cost and what to skip when shopping for better, healthier choices.
1) "Organic" – What It Really Means & What It Doesn't
What it Guarantees:
No synthetic pesticides, herbicides (like glyphosate), or chemical fertilizers
No artificial preservatives, colors, or flavors in processed foods
No genetically modified organisms (GMOs)
Organic meat: No antibiotics, synthetic hormones, or GMOs in feed
Every certified organic operation is inspected at least once a year. USDA-accredited certifying inspectors check fields, facilities, inputs, storage areas, records, and sometimes soil.
Misconceptions & Pitfalls:
Organic packaged food doesn't mean nutrient-dense or healthy; Organic junk food exists!
"Made with organic ingredients" = Only 70% organic ingredients required
Organic doesn't mean pesticide-free — it just means synthetic pesticides and herbicides are restricted. ➤ Some natural or approved pesticides (like copper sulfate or pyrethrin) are still allowed and can be harmful in large quantities. ➤ Residue levels tend to be lower than conventional, but washing is still important.
Washing pitfalls: don't wash produce with unfiltered water or with expensive produce wash solutions
The most effective washing method to remove herbicides and pesticides is to soak in a bowl with CLEAN, FILTERED water + 1 tsp. baking soda for 5+ minutes.
Save your money on the expensive produce wash solutions, as the baking soda soak is just as if not more effective!
Final Verdict on Organic:
Given the recent compelling evidence coming to light on the negative health consequences of pesticides and herbicides sprayed on non-organic crops, I encourage you to buy organic grains, fruits, veggies and meats.
Research studies find organic foods have more nutrients and phytochemicals than their non-organic counterparts (6). A lack of nutrients and phytochemicals is a root cause of most health issues.
Buy the "Dirty Dozen" organic - these fruits & veggies contain the greatest amounts of harmful pesticides.
Includes: strawberries, spinach, kale, apples, etc.
Google the full list; It changes yearly.
To save money, it's probably not a big deal if you buy non-organic versions of the "clean 15" - the fruits and veggies that typically have the lowest pesticide residue.
Includes: avocado, onion, asparagus, watermelon, carrots, etc.
Google the full list; It changes yearly.
2) "Grass-Fed" vs. "Grass-Finished" vs. "100% Grass-Fed"
What it means:
Compared to conventional grain-fed cow, "Grass-fed & finished" or "100% grass-fed" has the following advantages (7, 8)
No grain finishing
Better omega-3/6 ratio
Higher CLA
More nutrient density
Shown to have more favorable impacts on human metabolism
Traps to avoid:
"Grass-fed" alone doesn’t mean exclusively grass-fed—cattle may have been grain-finished
No regulation on "grass-fed" labeling—some grain-fed cows spend part of their life on pasture
Grass fed alone is probably not worth buying! "Go big" on 100% grass-fed or "Go home" (Might be better off saving your money and going conventional?)
3) "Free-Range" vs. "Pasture-Raised" – What’s Best for Eggs & Poultry?
What the labels mean:
Cage-free: sounds good but only means no battery cages—birds are often crammed indoors.
Probably not worth spending money on
Free-range: Birds have “access” to the outdoors, but this could be a small door to a tiny dirt lot
Probably not worth spending money on
Pasture-raised: More space per bird, more natural foraging (bugs, grass), better omega-3 profile
Buy this!
Look for Certified Humane or Animal Welfare Approved for higher standards
4) "No Antibiotics" & "No Hormones" on Poultry, Beef, Pork
What it guarantees:
"No antibiotics" = No routine use of antibiotics, reducing antibiotic resistance risk
"No added hormones" on beef/pork = No synthetic hormones like rBST, which can affect human hormones
Marketing trap:
"No hormones added" on poultry is meaningless – It’s already illegal to give poultry hormones in the U.S.!
Some loopholes: "Raised without antibiotics" is not as good as "Never had antibiotics" (could mean only in later life stages)
5) “Wild-Caught” & Fish Labels – What Matters for Omegas, Mercury & Microplastics?
What It Usually Means:
Wild-caught fish generally offer a better omega-3 profile, more nutrients, and lower inflammatory compounds compared to most farm-raised fish.
Most farmed fish are fed inflammatory grain-based diets, contain PCBs and other endocrine-disrupting chemicals, are less nutrient-dense than their wild counterparts
However: Not all farmed fish are created equal. Some companies are moving toward cleaner feed, better water quality, and ethical aquaculture practices.
If you’ve found a farmed fish source you trust — let’s hear it! I’m actively researching this space and would love to compare notes. Comment on this IG post on my page
But here’s the CATCH with wild-caught fish (pun intended)…
With increasing ocean pollution, many wild fish (especially larger species) carry concerning levels of mercury and microplastics.
What's the Solution?
Go Small, Stay Safe:
Smaller fish like sardines, anchovies, and wild shrimp are typically much lower in mercury and plastics due to their short lifespans and position low on the food chain. They offer a good amount of omega 3s.
When Eating Larger Fish (Like Salmon or Tuna):
Alaskan > Atlantic or Pacific – Alaskan waters are cleaner and more tightly regulated.
Limit tuna to ≤ 4–5x/month to keep mercury intake low.
Choose “Safe Catch” tuna – They test every batch for mercury and only sell low-mercury tuna.
Pair your fish with veggies, or an egg or 1 brazil nut (especially green veggies like spinach, asparagus, or broccoli). Why?
Minerals like selenium, calcium, iron, and zinc can reduce mercury absorption.
1 Brazil nut has almost an entire day's worth of selenium!
Selenium protects against mercury
Fibers in these veggies may bind to microplastics or heavy metals and help escort them out of your body.
6) "All Natural" – The Most Meaningless Label?
What it doesn't mean:
No regulation or verification required
Can still contain preservatives, GMOs, artificial flavors/colors, pesticides
Often slapped on ultra-processed foods to create a false sense of health
What actually matters:
Read ingredient lists instead of trusting vague claims
7) "Gluten-Free" – Good for Some, MIGHT Be Marketing Trap for Others
Who benefits?
Celiac disease, NCGS (non-celiac gluten sensitivity), certain individuals with certain health conditions (ex: autoimmune conditions)
Marketing trap:
Many gluten-free products are ultra-processed and full of inflammatory oils, sugar, and additives
"Certified gluten-free" = Safe for celiacs (under 20 ppm gluten), but "gluten-free" alone isn’t well-regulated
8) "Vegan" – A Health Halo or Processed Food Trap?
What’s good about it?
No dairy (helpful for those with dairy intolerance or allergy)
Often encourages more plant-based, fiber-rich foods
Common pitfalls:
Highly processed – Vegan doesn’t mean unprocessed (Oreos are vegan!)
High in seed oils & fake meats – Many are full of inflammatory industrial seed oils, soy protein isolates, and additives that can throw the body off balance over time
Best way to do it:
Read the ingredients label to steer clear of common processed ingredients in vegan foods:
Hydrogenated oils (shortening), Carrageenan, Soy protein isolate, Canola oil, Sunflower oil, Modified food starch, Maltodextrin, etc.
9) "BPA-Free" – But What About BPS, Phthalates & PFAS?
What BPA-free means:
BPA (bisphenol A) removed from plastics due to endocrine-disrupting risks
Found in plastic containers, canned goods, receipts
Hidden dangers:
BPA replacements like BPS/BPF can be just as harmful —
PFAS (forever chemicals) used in nonstick coatings, fast food wrappers, and even water-resistant clothing
Safer choices:
Cast iron or stainless steel frying pans
Glass or stainless steel mugs
Avoid buying things in cans or plastic jars and opt for glass whenever possible. (Ex nut butters, oils, etc.)
Buy fresh over frozen fruits or veggies packaged in plastics; extreme temps (cold, and especially hot causes leaching of plastics into food.
Bhardwaj RL, Parashar A, Parewa HP, Vyas L. An Alarming Decline in the Nutritional Quality of Foods: The Biggest Challenge for Future Generations' Health. Foods. 2024;13(6):877. Published 2024 Mar 14. doi:10.3390/foods13060877
Provenza FD, Kronberg SL, Gregorini P. Is Grassfed Meat and Dairy Better for Human and Environmental Health?. Front Nutr. 2019;6:26. Published 2019 Mar 19. doi:10.3389/fnut.2019.00026
Spears M, Cooper G, Sather B, et al. Comparative Impact of Organic Grass-Fed and Conventional Cattle-Feeding Systems on Beef and Human Postprandial Metabolomics-A Randomized Clinical Trial. Metabolites. 2024;14(10):533. Published 2024 Oct 3. doi:10.3390/metabo14100533
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