In today's health-conscious world, many of us are paying closer attention to the labels on our food. We’re drawn to phrases like "natural" or "contains natural flavoring," believing they indicate something healthier, purer, and free from artificial ingredients. Unfortunately, these terms can be misleading, and it’s essential to understand what you're really getting when you see them.
What Does "Natural" Mean?
The term "natural" conjures images of fresh, whole ingredients plucked from a garden or farm. However, in the world of food labeling, "natural" isn't as straightforward. In the U.S., for instance, the Food and Drug Administration (FDA) has no formal definition for the term "natural" in food labeling. This lack of regulation allows companies to use the term in ways that are often ambiguous or downright deceptive.
The FDA only loosely defines “natural” to mean that nothing artificial or synthetic has been added to the food. But this doesn’t rule out highly processed ingredients or chemicals that are technically derived from natural sources.
What Are “Natural Flavors”?
“Natural flavors” are often added to foods to enhance taste. While they sound wholesome, the reality is much murkier. Natural flavors are made by isolating chemicals from natural sources, such as plants, animals, or even fungi. However, the final product can be far from what you'd expect.
For instance, many "natural flavors" are created using:
1. Solvents: To extract flavors from natural sources, food companies often use chemical solvents like ethanol or propylene glycol. These solvents may not be listed on the ingredients, but they’re part of the flavoring process.
2. Preservatives: To stabilize these natural flavors, preservatives like BHA (butylated hydroxyanisole) or BHT (butylated hydroxytoluene) are often added. Both BHA and BHT have raised concerns due to their potential health risks, including links to cancer and hormone disruption.
3. Additives: Some "natural" flavors can contain additives like MSG (monosodium glutamate), which enhances the umami taste but is often associated with negative reactions like headaches or nausea in sensitive individuals.
Common "Natural" Additives and Their Chemical Makeup
Here are a few examples of ingredients that may be labeled as "natural," but whose chemical profiles tell a different story:
1. Castoreum: This “natural” flavoring comes from the anal secretions of beavers and is often used in vanilla, raspberry, and strawberry-flavored foods. While it’s derived from a natural source, it’s not exactly something consumers might expect in their food.
2. Carrageenan: Derived from seaweed, carrageenan is a common “natural” thickener used in dairy products, nut milks, and processed foods. Although it’s plant-based, research has shown that carrageenan can cause inflammation in the digestive tract and may even be linked to gastrointestinal diseases.
3. Citric Acid: While citric acid sounds like it comes from citrus fruits, the majority used in processed foods is derived from black mold (Aspergillus niger). It's used as a preservative and flavor enhancer, but it's not as natural as the name might suggest.
4. Stevia Extracts: While stevia is a plant, the stevia sweeteners used in food processing are often highly refined, stripping away many of the plant's natural properties. The final product may contain chemical residues left over from the processing.
The Problem with “Natural” Claims
Many consumers believe that "natural" equates to "healthy" or "better for you." However, that’s often not the case. Even though the ingredients might start from a natural source, the extensive chemical processing they undergo often transforms them into something far removed from their original form. This process is so thorough that "natural flavors" are sometimes nearly indistinguishable from artificial ones.
Many popular food items boast the label "natural" but are, in fact, ultra-processed. One example is flavored yogurt, which is often marketed as natural due to the inclusion of "natural flavors." Despite this, these products can contain added sugars, stabilizers, and preservatives like carrageenan or guar gum to improve texture and shelf life. Similarly, granola bars often claim to be made with "whole grains" and "natural" ingredients but frequently contain highly processed sugars such as high-fructose corn syrup, natural flavor additives, and emulsifiers. These ingredients extend the product's shelf life and improve taste, but they transform what could be a healthy snack into an ultra-processed item.
Another example includes breakfast cereals marketed as “natural,” which often contain refined grains, artificial colors, and sweeteners, even when labeled otherwise. Brands may advertise these cereals as containing "real fruit" or "natural whole grains," yet the fruits are often dried or infused with sweeteners and preservatives, and the grains are so refined that they lose most of their original nutrients. Similarly, many “natural” fruit juices, while they may contain no added sugars, undergo significant processing that strips them of beneficial fiber and nutrients, making them no better than their ultra-processed counterparts. These examples show that the "natural" label can be misleading and obscure the true extent of food processing involved.
Tips for Navigating Food Labels
To protect yourself from deceptive labeling, here are a few practical steps you can take:
- Read the Ingredients: If you see vague terms like "natural flavors" or "natural additives," take a closer look at the other ingredients. These labels often hide behind complicated chemical processes.
- Choose Whole Foods: Whenever possible, opt for foods that are minimally processed, like fresh fruits, vegetables, and whole grains. These foods don’t need added flavorings to taste good—they’re naturally flavorful on their own.
- Research the Brands: Some companies are more transparent about their ingredients than others. Do a little digging to see if the brand is committed to using genuinely natural ingredients without unnecessary processing.
- Trust Your Gut: If a food’s flavor seems too good to be true, especially if it’s marketed as "natural," it’s worth questioning. Processed foods, even with "natural" labels, are often filled with additives that could have long-term health effects.
Conclusion
The term "natural" can be deceptive, masking a host of chemicals and additives that you wouldn't expect to find in your food. While natural flavors and additives may come from plant or animal sources, they undergo extensive processing that strips them of their original qualities, often making them indistinguishable from their artificial counterparts. By becoming a savvy label reader, you can make more informed choices and ensure that you're getting the truly natural and wholesome foods you expect. If you would like some additional help identifying potential unhealthy ingredients; checkout the app “Bobby Approved”.*
*(Integrative Health & Wellness is not now or was ever affiliated with “Bobby Approved” and does not receive any compensation or other endorsement by them)
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