All About Food: Here are the real meanings behind the nutrition labels

Commercial food labeling has often perplexed me. I really don’t know what terms like reduced sodium, natural and lower in calories really mean.

In fact, the federal Food and Drug Administration seems to have the same issue and has proposed a major makeover of the Nutrition Facts labels, which detail calories and nutrients per serving.

Currently, food marketers that are trying to sell “healthy” products often use language that suggests that the product is healthier than it really is. For example, a label on bread may say it contains 12 grains, whole grains and even a good source of whole grain but not the amount.

A report from a major university says these are “sneaky” words that mean “almost no whole grain.” They suggest that if you want bread that really does have enough grain, look on the label for the words 100% whole grain or 100% whole wheat.

The same is true of labels that claim double fiber or high fiber. Look out for common isolate fibers such as methylcellulose, inulin, resistant starch and malodextrin. These are not intact fibers. They are extracted from food or chemically synthesized

Other terms that are nonspecific abound. For example, what exactly does “reduced sodium” mean or “low calorie” or “light? If a product is labeled “zero calories” or “calorie free,” it can only have 5 or fewer calories. For meals and main dishes, the label must indicate no more than 40 calories. “Reduced calorie” foods should have 25% fewer than ordinary foods, and “light” or “lite” must also be lower in fat.

“Reduced sodium” or “salt free” means the product has less than 5 milligrams of sodium per serving. “Lower” means 140 milligrams, and “reduced” means 25% less than regular versions of this food.

Sugar is trickier because sugar alcohols such as diet sweeteners, sorbitol and xylitol, can be found in “sugar free” foods. “Low sugar “ is a term that is barred because there is no explanation of what it means. “Reduced” means 25% less. “No added sugar” doesn’t necessarily mean there is none. It means that no sugar was added in processing.

Current FDA rules say that foods can have only up to 0.5 grams of trans fat per serving to be labeled “zero” or “free.” Products with saturated fats have the same requirement of 0.5 grams for using the terms “reduced” or “fat free.” The term “low fat” can only be used if there is only 1 gram of fat per serving.

Actually, the FDA has even defined the term “healthy,” which can appear on food labels. Also the terms healthful, healthier or healthiest can be used if the product is low in fat or saturated fat (less than 2 grams per serving) or low in sodium.

The U.S. Department of Agriculture has allowed the term “natural” for meat and poultry if they are only “minimally processed” and free of artificial coloring and flavoring, preservatives and other artificial ingredients. The caveat here is that the term “naturally raised” does not mean that the animals were not fed antibiotics or hormones or that they were humanely treated.

The “gluten free” label was defined in 2013 as meaning a food that contains less than 20 parts per million of gluten per serving. If a product is labeled “gluten free,” it has to have been processed to remove gluten below that minimal threshold or the food is inherently gluten free.

Remember that gluten-free products are essential for people with celiac disease, but the label does not mean that any gluten-free food is necessarily healthier for someone without the disease. In fact, gluten is a source of vitamins, minerals and fiber, and giving it up if there is no medical reason to do so might not be a good .

TERRY MARKOWITZ was in the gourmet food and catering business for 20 years. She can be reached for comments or questions at m_markowitz@cox.net.