We are living in a world where everyone is in a rat race. There is so much competition out there. We are bombarded with advertisements and entertainments. People realize the competition - so in order to get our attention, manufacturers of food products use fancy words. These things have become more garish and obscene just to get noticed. Many times when we buy food from a health food store we tend to take for granted that it is indeed health-promoting food. But in reality, we might be eating a wrong food, even nonvegetarian, if we do not know how to decode the food label.

If only we lived and shopped in a pure world where labels told the whole truth and nothing but the truth. That would be great. But while consumers rely on labels to make wise nutritional choices, food processors use labels to sell their products. Sometimes the two functions of a label - providing accurate information, and enticing someone to buy the product - are in conflict. Labels can be misleading, especially if you do not learn to read between the lines and examine the fine print. Knowing what the words on the label really mean is a big step in learning to make nutritious choices at the supermarket.

Ignore the hype on the front of the package. This part of the label is designed by the food processor’s marketing and advertising departments. It will contain whatever trendy words will help sell the product. While the meanings of many of these terms are regulated by law, it’s still easy to be deceived by them. The food may not be as good for you as these large and colorful words want you to believe. Manufacturers cannot legally lie on a food label, but they can stretch the truth a bit. Be wary of vague, tricky terms.

Most packaged foods you buy at the grocery store have a food label. They tell you a lot about the food you eat - like what is a serving size, how many calories, and how much salt, sugar, fat, cholesterol, vitamins, and minerals you’re getting. Making a habit of reading food labels can help you have a healthier diet. Once you know what to look for, reading food labels will take very little extra time. And it will be time well spent. Otherwise we may be thinking that we are eating vegetarian food and end up eating some insects or some animal products.

Labeling is a bit of a pest, as there is no requirement for companies or shops to label their products vegetarian - so some do and some don’t. Some companies have their own vegetarian symbol, some use the Vegetarian Society logo and some say “suitable for vegetarians.” If a product has nothing on it, it might still be okay but the only way to check is to go through the list of ingredients. Even then, some ingredients or additives may not be suitable for vegetarians. Hidden trips to look out for are:

Meat stock: found in otherwise veggie-looking products such as soups.

Gelatine (or E441): found in foods such as ice cream, low-fat spreads and yoghurts, pots of desserts, sweets and nutritional supplements.

Animal rennet: found in some hard cheeses.

E102: the red coloring cochineal, made from crushed insects.

E542: edible bone phosphate, which is non-vegetarian.

Therefore it is essential to understand and decode the food label.

If you look at the packaging or label, you’ll find the following:

List of ingredients: this tells you what is in the food including water and the majority of additives. Flavorings must be listed but don’t need to be individually named.

Safe storage instructions: this tells you how to store the food. Ensure that you always follow storage instructions.

Nutritional information: In many countries this is optional, unless a nutritional claim, such as “low fat” or “reduced salt,” is made. The values must be given per 100g and compared with specific Guideline Daily Amounts. Some products say how much saturated fat, sugar, fiber, and sodium (or salt) it contains.

Don’t be misled by labeling tricks and traps. The terms used are often misleading. For example:

The term “light” or “lite” doesn’t necessarily mean that the product is low in fat or energy. The term “light” may refer to the texture, color or taste of the product. The characteristic that makes the food “light” must be stated on the label.

The claims “no cholesterol” or “cholesterol free” on foods derived from plants, like margarine and oil, are meaningless because all plant foods contain virtually no cholesterol. Some can be high in fat and can contribute to weight gain if used too generously.

“Baked, not fried” sounds healthier, but it may still have just as much fat - check the nutrition panel to be sure.

“Fresh as” actually means the product hasn’t been preserved by freezing, canning, high-temperature or chemical treatment. However, it may have been refrigerated and has likely spent time in processing and transport.1

Best before and use by dates: “Best before” dates are used on products that keep for a while. These foods will not necessarily have spoiled or be dangerous after that date but are best used by then, as after that date the quality may have deteriorated. “Use by” dates are important and they indicate that the food is indeed perishable, at least eventually. Freeze it or eat it before the date - but if you forget, throw it away rather than risk an upset stomach.

The content of this study is not intended to provide personal medical advice, but to clearly understand what we eat and drink. Medical advice should be obtained from a qualified health professional. We often depend on product and ingredient information from company statements. It is impossible to be 100% sure about a statement. Information can change, people have different views, and mistakes can be made. Please use your own best judgment about whether a product is suitable for you. To be sure, do further research or confirmation on your own.

Vitamin B-12, when used to fortify foods, is generally synthetic or fungal in origin. While it is commonly found in animal products, it is now more readily available in soy milks, meat analogues, and Vegetarian Support Formula (Red Star T-6635+) nutritional yeast.

Natural flavors: “The term natural flavor or natural flavoring means the essential oil, oleoresin, essence or extractive, protein hydrolysate, distillate, or any product of roasting, heating or enzymolysis, which contains the flavoring constituents derived from a spice, fruit or fruit juice, vegetable or vegetable juice, edible yeast, herb, bark, bud, root, leaf or similar plant material, meat, seafood, poultry, eggs, dairy products, or fermentation products thereof, whose significant function in food is flavoring rather than nutritional.”2

In other words, natural flavors can be pretty much anything approved for use in food. It is basically impossible to tell what is in natural flavors, unless the company has specified it on the label. Why do companies “hide” ingredients under “natural flavors”? It is considered a way of preserving the product’s identity and uniqueness. It’s sort of like a “secret recipe” - they worry that if people knew what the flavorings were, then someone would be able to duplicate their product.

Cheese and rennet: Cheese is often made with rennet or rennin, which is used to coagulate the dairy product. According to the McGraw-Hill Encyclopedia of Science and Technology, rennin, which is an enzyme used in coagulating cheese, is obtained from milk-fed calves. “After butchering, the fourth stomach . . . is removed and freed of its food content.” After this the stomach goes through several steps, including being dry-salted, washed, scraped to remove surface fat, it is stretched onto racks where moisture is removed, and then it is finally ground and mixed with a salt solution until the rennin is extracted.3

Chewing gums innocuously list “gum base” as one of their ingredients, masking the fact that petroleum, lanolin, glycerin, polyethylene, polyvinyl acetate, petroleum wax, stearic acid, and latex may be among the components. Because of standards of identity for items such as gum base and flavoring, manufacturers are not required to list everything in their product. According to Dertoline, a French chemical manufacturer, their adhesive “dercolytes” are used as a label and tape adhesive, as well as a chewing gum base. Many brands also list glycerin and glycerol as ingredients on the label. Both of those compounds can be animal-derived.

Cochineal (carmine): Some red dyes are made from the cochineal beetle. These are usually labeled as cochineal, carmine, or carminic acid.

Sodium stearoyl lactylate: An animal-mineral (cow or hog-derived, or milk), or vegetable mineral. This is a common food additive, which is often used to condition dough or to blend together ingredients that do not normally blend, such as oil and water. Vegetarian Guide reports it “May be non-vegetarian.”

“E” numbers: There are different words for different food ingredients across the world. In Europe, some food ingredients are noted as “E” numbers. Those that vegans and vegetarians will want to avoid include:

E120 - cochineal (red food coloring made from crushed beetles). E542 - edible bone phosphate. E631 - sodium 5’-inosinate. E901 - beeswax. E904 - shellac. E920 - L-cysteine hydrochloride.

Ingredients with the following “E” numbers may be animal derived: 101, 101a, 153, 203, 213, 227, 270, 282, 302, 322, 325, 326, 327, 333, 341a, 341b, 341c, 404, 422, 430, 431, 432, 433, 434, 435, 436, 470, 471, 472a, 472b, 472c, 472d, 472e, 473, 474, 475, 476, 477, 478, 481, 482, 483, 491, 492, 493, 494, 495, 570, 572, 627, and 635.

Whey: The watery material that remains after most of the protein and fat have been removed from milk during the cheese-making process. It is also the liquid that rises to the top of yogurt. It is not vegan.

EnZYmes: These are proteins added to foods as modifiers. They can be animal, vegetable, bacterial, or fungal. Those used in cheese-making are often animal- derived, others are used in breadmaking and are often fungal. Examples of enzymes are: lactase (fungal), lipase (animal, fungal), papain (vegetable), pectinase (fruit), protease (animal, vegetable, bacterial, or fungal), rennet (animal), and trypsin (animal).

Does guacamole contain gelatin? Some processed kinds found in the supermarket do, but fresh guacamole usually does not contain it.

Cysteine/cystine also known as l-cystine: Research indicates that the source of cysteine is human hair. Cystine is an amino acid needed by humans, which can be produced by the human body. A very small quantity is used in less than 5% of all bread products.

Monoglycerides and diglycerides: These are common food additives used to blend together certain ingredients, such as oil and water, which would not otherwise blend well. The commercial source for diglycerides is from animal based (cow- or hog-derived) and monoglycerides may be from vegetable. They are often found in bakery products, beverages, ice cream, chewing gum, shortening, whipped toppings, margarine, and confections.

Amylase is an enzyme that breaks down starch into a simpler form. It can be derived from bacterial, fungal, or animal (pig-derived) sources.

Royal jelly is a substance produced by the glands of bees and used as a source of B vitamins, minerals, and amino acids. It is considered vegetarian.

Stearic acid is used as a binder in foods, and its source may be either animal or vegetable. It is used in butter flavoring, vanilla flavoring, chewing gum and candy, fruit waxes, and may not be vegetarian.

Calcium lactate: It is a calcium salt of lactic acid.

Lactic acid, lactose, and lactate: If it’s lactate or lactic acid, it’s not from dairy (exception - sterol lactate due to the stearic acid). “Lac” ingredients are usually produced by a fermentation process using cornstarch or beet sugar. Lactose is always from dairy. Most ingredients made with calcium are vegan (i.e., calcium carbonate, calcium phosphate, calcium sulfate).

The difference between vitamin D2 and D3:D2 (ergocalciferol) is derived from yeast, while D3 (cholecalciferol) is derived from lanolin (from sheep) or fish. D2 and D3 are both used to fortify milk and other dairy products. Some D3 vitamin supplements are made with fish oil. D3 can also be produced by plants and fungi, but this isn’t as common as using lanolin or fish as a source.

Caramel color: This is a common food coloring and flavoring that is usually obtained from corn. It is derived from vegetable sources, and is considered vegan. It is used in baked goods to impart a brown color, and also as a flavoring.

Aspartic acid is an amino acid needed by humans, and can be produced by the body. It is considered typically vegetarian, and its commercial source is generally bacterial or fungal.

Glutamic acid is an amino acid generally used as a flavor enhancer. It is considered typically vegetarian. Its commercial source is generally vegetable.

Casein is a milk derivative. It is often used to enhance texture in soy and rice cheeses because it helps the “cheese” melt.

Niacin (also known as nicotinic acid, nicotinamide, niacinamide, vitamin B3) is a B vitamin that is important in the normal functioning of the nervous system. Its commercial source is synthetic, and it may also be found in liver, yeast, meat, legumes, and whole cereals.

Lecithin is found in egg yolks, the tissues and organs of many animals, and some vegetables such as soybeans, peanuts, and corn. Lecithin is commonly used in foods that are high in fats and oils in order to make dissimilar substances, such as oil and water, blend and/or stay blended.

Dextrose has a vegetable source, but may be processed through a bone char filter. It is a simple sugar, which functions as a sweetener in foods and drinks.

Maltodextrin has a vegetable source. It is a modified food starch, which may be used to give body to foods.

Gluten is a mixture of proteins from wheat flour. It is a vegan product. You will often see it mentioned as wheat gluten or seitan.

Gelatin is made from the bones, skins, hoofs, and tendons of cows, pigs, fish, and other animals. It is animal protein used especially for its thickening and gelling properties. It is often used in candies, capsules containing food supplements, and in “Jello.”

Glycerin can be animal, vegetable or synthetic. It is commonly animal based, or a blend of animal and vegetable oils. Even kosher glycerine can be animal based.

“Pure” Everyone wants to eat food that’s pure. You would not want to put contaminated food into your body. But “pure” has no regulated, agreed-upon meaning in food labeling. It tells you nothing about what is in the package that perhaps should not be there.

“Natural” is probably the least trustworthy of all the label terms. While the term “natural” sounds appealing, it really says little about the nutritional quality of the food, or even its safety. In reality, “natural” is empty of nutritional meaning. Consumers believe that “natural” means the food is pretty much as Mother Nature grew it, but this is seldom the case. And even then, “natural” is not the same as nutritious, or good for you. The fat marbling in a New York strip steak is “natural,” but it’s not good for your arteries.

“Made from” simply means the food started with this product. For example, the claim “made from 100 percent corn oil” may be technically correct, yet it is misleading. Consumers are led to believe they are eating 100 percent corn oil. They think of fields of corn under a clear blue Iowa sky. But a lot can happen to corn oil before it gets to the grocery store. The label really means the processor started with 100 percent corn oil, but along the way may have diluted or hydrogenated it, changing it into a fat that will clog your arteries, not one that flows free and golden. Another common label lie is “made from natural...” This simply means the manufacturer started with a natural source, but by the time the food was processed it may be anything but “natural.”

“Made with real fruit” is a good example of a misleading claim. The law does not require the label to say how much real fruit is in the product. This boast is particularly prevalent in snacks for children, which may contain a grape or two in a snack that is otherwise mostly sugar.

“Made with whole grains” is another little, “white” label lie. The consumer is led to believe that this is a whole-grain cereal or waffle, yet the package label is not legally required to say how much “whole grain” is in the product. Its main ingredient could be refined flour with just a small amount of whole wheat added. So, the food won’t contain all the fiber and other nutrients associated with whole grains.

“Made with vegetables” is another misleading term, which sounds healthy, but says nothing about how much nutrition is really in the box.

“Fat free” on a label. For example, suppose a food is labeled 95 percent “fat-free.” This means that five percent of the total weight of the food is fat, (which may not seem like much), yet a single gram of fat contains nine calories compared to four calories in a gram of protein or carbohydrates. Five grams of fat in 100 grams of ground or dark-meat turkey represents one-fourth of the calories in that serving.

“Enriched” is a tip-off that something bad was done to the food, requiring another process to put some of the good stuff back in. Enriched flour or enriched white bread are not as healthy as their whole wheat counterparts.

“Smoked” legally describes the flavor of the food, not how it was smoked. The consumer imagines the food is smoked in a backyard barbecue or an old-fashioned smokehouse. Really, the food could be artificially or chemically smoked and/or just contain smoked flavoring and still legally be labeled “smoked.”

Fruit “drinks.” Beware of these, which may contain little or no real fruit juice. Look at the ingredients to find out what’s really in there. “Drink” on the name of the product tells you right away that it is not 100 percent juice. It may, in fact, be mostly sugar and water, with added vitamin C. This enables the manufacturer to say the product is “high in vitamin C,” even if it’s a long way from being real orange juice.

“Organically grown,” “organic,” pesticide-free” “all natural“ and ”no artificial ingredients” say very little about the nutritional value or safety of the product. Trust only labels that say “certified organically grown.” These are the only words that mean the food was grown without chemical fertilizers and pesticides, in soil free of these substances.4

“As we near the close of time we must rise higher and still higher upon the question of health reform and Christian temperance, presenting it in a more positive and decided manner. We must strive continually to educate the people, not only by our words, but by our practice. Precept and practice combined have a telling influence.”5

“Appetite must not be your god. . . . Had the Israelites obeyed the instruction they received, and profited by their advantages, they would have been the world’s object lesson of health and prosperity.”6

Have you ever thought of your eternal life in this perspective? “It is impossible for a man to present his body a living sacrifice, holy, acceptable to God, while continuing to indulge habits that are depriving him of physical, mental, and moral vigor.”7

“Who will enter in through the gates into the city? Not those who declare that they cannot break the force of appetite.”8

“Whether therefore ye eat, or drink, or whatsoever ye do, do all to the glory of God.”