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The Sugar Code
While we often associate added sugar with desserts like cookies and cakes, it’s also hidden in many savory foods, such as bread and pasta sauce. Surprisingly, even products marketed as 'natural' or 'healthy' often contain high amounts of added sugars, making it harder to identify. In fact, sugar is added to 74% of packaged foods available in supermarkets, meaning you might exceed recommended sugar limits even if you avoid dessert.
Food labels can list sugar under at least 60 different names, ranging from familiar ones like sucrose and high-fructose corn syrup to less obvious ones like barley malt, dextrose, maltose, and rice syrup.
Although product labels display the total sugar content, they don’t have to specify how much of that is added versus naturally occurring in ingredients like fruit or milk. This lack of clarity makes it challenging to determine exactly how much added sugar we’re consuming.
Here are some seemingly healthy supermarket items that pack a surprising amount of sugar:
- A popular yogurt brand contains 7 teaspoons (29 grams) of sugar per serving.
- A breakfast bar boasting 'real fruit' and 'whole grains' has 15 grams of sugar.
- A single cup of raisin bran cereal, marketed with 'no high-fructose corn syrup,' contains 20 grams of sugar per serving.
- An 8 oz. serving of cranberry-pomegranate juice, labeled as '100% Vitamin C' and 'no high-fructose corn syrup,' includes 30 grams of sugar—some naturally occurring and some added.
FYI - scroll to the bottom to see those 60 different names for sugar!
The most common names for sugar you’ll see:
- Sucrose
- Glucose
- Fructose
- Lactose
- Maltose
- Dextrose
- High-fructose corn syrup (HFCS)
- Cane sugar
- Raw sugar
- Brown sugar
- Powdered sugar
- Turbinado sugar
- Coconut sugar
- Invert sugar
- Corn syrup
The Egg Code
What is the difference between organic, free range, cage-free or pasture raised eggs? And why does that even matter?
We have a wide selection to choose from, but for many consumers, picking up eggs at the grocery store is about more than just opening the carton and checking for cracks. While price and condition are always important,the nutritional value of the eggs is a deciding factor as well as the health and welfare of the hens laying the eggs has become a significant consideration.
Cage-Free Eggs
Cage-free eggs come from hens that are not kept in small, enclosed battery cages. Instead, these hens are typically housed in indoor barns or aviaries, where they have more room to move around. Cage-free systems allow the birds to engage in natural behaviors such as walking, nesting, and spreading their wings, which are restricted in traditional caged environments. However, "cage-free" does not necessarily mean the hens have access to the outdoors.
The Standards Behind Cage-Free Eggs
In the United States, the term "cage-free" is regulated by the USDA. To meet this label requirement, hens must be given at least 1-1.5 square feet of space per bird and be allowed to roam freely within their indoor environments. Some cage-free farms also provide perches, nesting boxes, and dust-bathing areas to further accommodate natural behaviors.
It's important to note that "cage-free" is different from other labels like "free-range" or "pasture-raised," which involve outdoor access. Always check additional certifications, such as Certified Humane or Animal Welfare Approved, for more details about the farming practices.
Benefits of Cage-Free Eggs
Cage-free systems are considered more humane than caged systems because they prioritize animal welfare by reducing the physical confinement of the hens. Hens in these systems have opportunities for exercise and natural behaviors, which can contribute to better overall health.
From a nutritional standpoint, cage-free eggs are similar to conventional eggs unless the hens' diet is specifically enriched (e.g., omega-3 eggs). However, many consumers prefer cage-free eggs due to ethical concerns about the treatment of animals.
Challenges and Misconceptions
While cage-free systems improve animal welfare compared to caged environments, they are not without challenges. Hens in cage-free systems can still experience overcrowding, feather pecking, and other stressors. Additionally, the label "cage-free" can be misleading for consumers who assume it implies outdoor access.
Cage-free eggs are often more expensive than conventional eggs due to higher production costs. Farmers need more space, feed, and labor to maintain cage-free environments. For consumers, understanding the nuances of cage-free labeling is key to making informed purchasing decisions.
In conclusion, cage-free eggs offer an improvement in animal welfare compared to traditional caged systems, but they are not the ultimate standard in ethical egg production. If animal welfare is a priority, look for additional labels like "free-range," "pasture-raised," or certifications from trusted animal welfare organizations.
Organic Eggs
Organic eggs come from hens raised on certified organic farms that adhere to strict USDA Organic standards. These hens are fed organic, non-GMO feed free from synthetic pesticides, herbicides, and animal by-products. Organic certification also requires that the hens are raised without antibiotics or hormones and have access to the outdoors, although the amount and quality of that outdoor access can vary.
Benefits of Organic Eggs
Organic eggs are often preferred by consumers concerned about environmental sustainability and food safety. The organic feed ensures that harmful chemicals are not introduced into the hens' diet, which may translate to fewer contaminants in the eggs. Additionally, the requirement for outdoor access promotes more humane treatment than conventional systems.
Challenges and Misconceptions
While organic eggs meet rigorous standards, "outdoor access" can be loosely defined and may not always mean hens are roaming freely in open pastures. The cost of organic certification and farming practices often makes these eggs more expensive. Despite this, organic eggs are a popular choice for those prioritizing environmentally friendly and health-conscious practices.
Pasture-Raised Eggs
Pasture-raised eggs come from hens that are given extensive outdoor access on farms. The most recognized standard for pasture-raised eggs, such as the Certified Humane label, requires at least 108 square feet of outdoor space per hen. These hens spend a significant amount of time outdoors, foraging for insects, grass, and seeds, in addition to eating supplemental feed.
Benefits of Pasture-Raised Eggs
Pasture-raised eggs are often considered the gold standard for both animal welfare and nutritional value. Hens raised on pastures can engage in their natural behaviors, reducing stress and promoting better health. Studies suggest that pasture-raised eggs may have higher levels of omega-3 fatty acids, vitamin D, and antioxidants compared to eggs from hens raised in more confined systems.
Challenges and Misconceptions
Pasture-raised eggs are typically the most expensive due to the space and labor requirements of maintaining pastures. Weather and environmental conditions can also affect the hens’ quality of life. Consumers should look for certifications like "Certified Humane" or "Animal Welfare Approved" to ensure the eggs meet true pasture-raised standards, as the term "pasture-raised" itself is not regulated by the USDA.
Free-Range Eggs
Free-range eggs come from hens that have access to the outdoors, but the duration and quality of outdoor access vary greatly. USDA standards require that free-range hens have some access to the outdoors, but they do not specify how much time the hens must spend outside or the size and condition of the outdoor area.
Benefits of Free-Range Eggs
Free-range systems offer more freedom than caged or cage-free systems, allowing hens to engage in natural behaviors like foraging and dust bathing. For consumers, free-range eggs are often seen as a compromise between affordability and improved animal welfare.
Challenges and Misconceptions
The term "free-range" can be misleading since outdoor access may be minimal or limited to small, enclosed spaces. Without additional certifications like "Certified Humane," there’s no guarantee that free-range hens are raised in optimal conditions. Additionally, free-range eggs can be more expensive than conventional or cage-free eggs due to the higher costs of production.
Comparing the Labels
Understanding the differences between organic, pasture-raised, and free-range eggs can help you make informed choices. If you prioritize environmentally friendly practices, organic eggs are a solid option. For maximum animal welfare and nutritional benefits, pasture-raised eggs are the ideal choice. If you’re looking for a middle ground between cost and ethical farming, free-range eggs may suit your needs. Certifications like "Certified Humane" or "Animal Welfare Approved" can provide additional assurance about the quality and treatment of the hens.
The Oil Code
Vegetable and seed oils have become a staple ingredient in many packaged foods, appearing in everything from chips and popcorn to granola bars. Their prevalence reflects a significant shift in dietary patterns over the past century.
Global production of vegetable oils has skyrocketed by over 1,600% since the early 1900s. This trend shows no signs of slowing, with production doubling in just the last 20 years and projected to grow by another 30% within the next four years. In the United States, the consumption of soybean oil, one of the most commonly used vegetable oils, has surged an astonishing 1,000-fold since 1909.
This dramatic increase highlights the growing reliance on processed foods and industrial-scale agriculture, underscoring the importance of understanding the role these oils play in modern diets.
With the dramatic rise in vegetable oil consumption, there has been a parallel increase in chronic diseases such as obesity, heart disease, cancer, and diabetes. Today, at least 60% of American adults are affected by chronic illness, a staggering 700% increase since the first survey on the topic in 1935.
Canola Oil
Canola oil is derived from the seeds of the canola plant, a type of rapeseed that has been bred to be low in erucic acid, making it safe for consumption. It is one of the most widely used oils in cooking and food manufacturing due to its neutral flavor, affordability, and high smoke point. Canola oil is often refined, which involves chemical processing to remove impurities and extend shelf life.
Most canola oil is produced from genetically modified (GMO) crops, which we are trying to avoid. The refining process, which often includes high heat and chemical solvents like hexane, may reduce some of its natural nutrients. Additionally, canola oil contains omega-6 fatty acids, which, when consumed in excess, may contribute to inflammation.
Soybean Oil
Soybean oil is extracted from the seeds of soybeans, a legume native to East Asia. It is one of the most commonly used cooking oils in the world, particularly in processed foods, because it is cheap and readily available. Soybean oil is typically refined and may also be partially hydrogenated to create trans fats for shelf-stable products, although trans fats are now largely banned in many countries.
The high omega-6 content of soybean oil can disrupt the ideal omega-3 to omega-6 ratio in the diet, potentially leading to chronic inflammation if not balanced with omega-3-rich foods. Like canola oil, most soybean oil comes from GMO crops, and the refining process may involve chemical treatments that reduce its nutritional value. Soybean oil is also highly processed, which raises concerns about oxidation and the formation of harmful byproducts during cooking.
Sunflower Oil
Sunflower oil is extracted from sunflower seeds and is available in several varieties, including regular, high-oleic, and mid-oleic, which refer to their fatty acid composition. It is commonly used in cooking and as an ingredient in packaged foods due to its mild flavor and high smoke point.
Traditional sunflower oil is high in omega-6 fatty acids, which can contribute to inflammation when consumed in large amounts without adequate omega-3 intake. It is also susceptible to oxidation during high-heat cooking, which may produce harmful compounds. While high-oleic sunflower oil is more stable, it is often more expensive. Refined sunflower oil, like other refined oils, may lose some nutrients during processing.
Comparing the Labels
Historically, chronic diseases were relatively uncommon before the widespread adoption of modern diets and lifestyles, which are characterized by higher intake of processed foods, refined sugars, and vegetable oils. Given this shift, it raises the question: could the increasing consumption of industrial seed oils be contributing to this alarming rise in chronic health issues?
Many experts argue that the large amounts of omega-6 fatty acids found in these oils—such as soybean, sunflower, and canola oil—may promote inflammation in the body when consumed in excess, potentially leading to chronic conditions. The balance between omega-6 and omega-3 fatty acids is crucial for maintaining health, and the modern diet tends to tip the scale toward omega-6, which could be a factor in the development of these diseases.
BONUS: 60 Different Names for Sugar
Syrups
- Agave nectar
- Barley malt syrup
- Buttered syrup
- Carob syrup
- Corn syrup
- High-fructose corn syrup (HFCS)
- Maple syrup
- Molasses
- Rice syrup
- Golden syrup
Crystalline or Raw Forms
- Cane juice crystals
- Cane sugar
- Coconut sugar
- Date sugar
- Turbinado sugar
- Muscovado sugar
Scientific Names (End in "-ose")
- Glucose
- Fructose
- Sucrose
- Maltose
- Dextrose
- Lactose
- Galactose
Fruit-Based Sugars
- Apple juice concentrate
- Grape juice concentrate
- Fruit juice concentrate
- Evaporated cane juice
Natural-Sounding Names
- Honey
- Beet sugar
- Brown rice syrup
- Palm sugar
- Sorghum syrup
Specialty Names
- Invert sugar
- Demerara sugar
- Panela
- Piloncillo
- Treacle
- Yellow sugar
Sugar Alcohols (Not Technically Sugar but Often Used as Sweeteners)
- Sorbitol
- Mannitol
- Xylitol
- Erythritol
Less Common Names
- Barley malt
- Caramel
- Diastatic malt
- Ethyl maltol
- Maltodextrin
- Malt syrup
- Malted barley
- Organic raw sugar
- Refiner's syrup
- Rice malt
- Organic cane sugar
Added Sweeteners
- Corn sweetener
- Golden sugar
- Confectioner’s sugar
- Castor sugar
- Powdered sugar
- Candy sugar
- Granulated sugar
