Food processing developed and grew as the technological knowledge in combining ingredients into a ready-to-eat food product increased. The food processing industry met the growing demand by consumers for these types of foods. Whether or not the food product was healthy or not was not a consideration in the early years of food processing. What mattered more were the convenience added and the uniqueness of the product.
Let us look at a historical timeline to gain an idea of the evolution of processed foods in North America since the beginning of the industry in the early 1900’s. Processed foods began to gain popularity in 1910. In the next decade, the 1920s, people were growing tired of preparing foods from scratch, and ready-to-cook foods were becoming more available. Gas stoves, electric refrigerators and other kitchen tools and appliances were in more homes, so more types of food could be purchased and stored.
After World War II, many new “convenience foods” were introduced as a result of military research. Farmers started using fertilizers to increase crop yields, leading to a decrease in the vitamins and minerals in those plants. Government subsidies for corn and soy led to a food industry with a financial incentive to use high-fructose corn syrup, hydrogenated oils, modified corn starches, etc. to produce lots of highly processed, cheap, and, ultimately, unhealthy foods. The United States issued guidelines for adding iron, vitamin B, thiamine and riboflavin to bread and other grain products to offset nutrient deficiencies.
By the 1950s, refrigeration and the rise of suburbia lead to the creation of supermarkets. America’s new highway system allows for more efficient distribution of food and the rise of fast food chains. In the United States, the FDA’s 1958 Food Additives Amendment required manufacturers to prove the “safety” of new additives.
In the 1970’s, high-fructose corn syrup, a substitute for sugar, became increasingly prevalent in beverages and processed foods, lowering costs for food producers. The United States develops the first standard nutrition label.
In the decade beginning in year 2000, slowly, as information came out to warn people of hidden dangers in their diets, people began to question how and where their food is made. Manufacturers reduced fat content by removing high-fat ingredients, like butters and oils, and maintained flavour by adding preservatives, artificial flavours, and sweeteners. Due to increased awareness that processed foods were generally unhealthy, people began to make fresh foods at home. Whole grain products became widely available. Many people went back to cooking at home, with fresh “real food,” a full circle from the days of the 1940s and ’50s, when those fast, ready-to-eat, processed foods seemed like such a good idea.
And now, in 2015, here we are, more than 100 years after processed foods began to be popular, in an era where “real food”, and portion control and homegrown produce are becoming prevalent. The regular consumer is moving away from processed foods, and even the foods that are processed are becoming healthier, as consumer demand for healthy food options grows stronger.
FOOD LABELLING, CONTINUED
As we learned last month, The Nutrition Facts Table is the first component to use when deciding on the nutritional content of a food product. A healthy food product is one that is high in the desired components and low in the undesirable components. Using processed foods wisely is taking into account the balance and mix of nutrients outlined.
This month we will learn about the remaining components on a processed food product label which helps determine how healthy a product is, and provides us with the information needed to make the most healthy food choices. As in the previous month, we will use the Canadian labelling requirements to outline the remainder of the items found on a processed food label.
INGREDIENT LIST
An ingredient list is required on most packaged food products with more than one ingredient. The ingredient list may be shown anywhere on the package, except the bottom. The list of ingredients is commonly found near the Nutrition Facts Table, which can make it easier for consumers to compare the ingredients and nutrition information.
The ingredient list shows all of the ingredients in a packaged food product, including their components (the ingredients of ingredients). The ingredients are listed in order of weight, with the main ingredient first. You can use this information to figure out what ingredients primarily make up your food products. If you are trying to buy or avoid certain ingredients, this is the place to look.
There are specific rules that must be followed in an ingredient list. Ingredients and their components (the ingredients of ingredients) must be declared by their common names in the list of ingredients on a food label. Component ingredients are usually listed in brackets following the ingredient. For example a loaf of bread may have the following list of ingredients: Enriched flour (wheat, flour, niacin, riboflavin, folic acid). Common names are the names of the ingredient that is regulated by law or used commonly by consumers. For example, to help consumers identify products that have partially hydrogenated oil or fats (a source of trans fats), the word “hydrogenated” must be used, such as hydrogenated soybean oil or hydrogenated vegetable oil.
There are 56 different words for “sugar” used on ingredient lists. Many sugars are also listed separately on the list, so it is impossible to know the total sugar content. If all sugars were combined as a group, sugar would be the first ingredient more often. The next push by consumer advocate groups and health councils is for ingredient lists to combine all added sugars into one, to allow consumers to recognize the total sugar content of the food product.
Some of the various names for sugar: high-fructose corn syrup, corn syrup, corn sugar, honey, agave, raw sugar, cane sugar, brown sugar, invert sugar, maple syrup, fruit juice concentrate, evaporated cane juice, and ingredients ending in “ose,” (dextrose glucose, sucrose, lactose, fructose, maltose), corn sweetener, malt syrup, raw sugar, sugar syrup, cane crystals, corn syrup solids, malt syrup, etc.
Often, in large print, on the front of the food product, you will see the word “diet” or “sugar-free”. You cannot trust the foods’ front labels to disclose what a “diet” food contains, which often is the presence of sugar substitutes. To be sure what your food contains, check the ingredient list. Many foods called “diet” or “sugar-free” contain sugar substitutes, which are recognized as unhealthy. Sugar substitutes may also be in cereals, snacks, bread, yogurt, prepared meals, and other foods that are not called “diet” or “sugar-free.” Because sugar substitutes are cheaper than table sugar (sucrose) they are often used in cheap, poor-quality food products. Sugar substitutes are being used in a wider variety of foods, often without any disclosure on front labels. Read ingredient lists carefully!
Often, the more components that are contained on an ingredients list, it is an indication of a more highly processed food product.
IMPORTANT: Two products with identical lists of ingredients may not provide the same nutrition. For example, two granola bars might have the same list of ingredients, but one granola bar could have twice the sugar or half the fibre. To make a comparison, refer to amount of each nutrient in the Nutrition Facts Table.
Dr. Harvey Kellogg was one of the first people to actually manufacture a food product with his Kellogg’s Toasted Corn Flakes. His “invention” was created purely by accident in 1894. He had left cooked wheat to sit while he attended to some other business. When he returned, the wheat had gone stale. Not one to waste money, he thought to still use the wheat by forcing it through rollers, hoping to make long sheets of dough. But, instead, what came through the rollers were flakes, which were then toasted and served to the patients of Battle Creek Sanitarium. He then experimented with other grains, which led to the original Kellogg’s Toasted Corn Flakes. In 1896, he applied for and received the patent to produce “flaked cereals and process of preparing same”, creating a line-up of various food products.
The original Corn Flakes product was simply corn—dried, pressed, toasted, and then packaged. The ingredient list of Kellogg’s Corn Flakes today would be unrecognizable by Harvey Kellogg, with added sugars, malt flavour, salt and BHT for “freshness”. BHT (butylated hydroxytoluene) is a synthetic antioxidant, used as a preservative, with long-term exposure to high doses causing liver, thyroid and kidney problems. It mimics estrogen, which contributes to problems with reproduction in males. For now, it is considered “safe” for human consumption.
ADDITIVES
Additives were discussed in detail in the last article. Additives are used, not to increase the nutritional content of the food product, but to enhance its flavour, texture, and shelf life. Food additives are all manufactured chemicals. The ingredient list will include additives as well as ingredients from natural sources.
FOOD ALLERGENS
If you or someone in your family has a food allergy, it is essential to check for food allergens on the product label. Ten priority food allergens account for the majority of all food allergies. They are set by Health Canada and include: peanuts, egg, soy, sesame seeds, milk, seafood, tree nuts, sulphites, wheat, and mustard.
Packaged food products that contain priority food allergens and gluten sources must include them in the list of ingredients and/or in a statement that begins with “Contains” on their label. This statement must be placed below the ingredient list, with the statement starting, “Contains…” It must be written in language understood by consumers, i.e. wheat, milk. If the food may be subject to cross-contamination, the statement starts off with: “May contain…”
If you or someone you know has an allergy that is not one of the priority allergens, you will need to read the list of ingredients carefully and contact the company if you are unsure if it contains a certain ingredient. You can use this information to avoid specific food allergens or sensitivities in food products.
DATE MARKING
Two types of dates can be found on food products. These are “expiration” dates and “best before” dates. An expiration date is mandatory on certain food products, including formulated liquid diets, meal replacements, nutritional supplements and infant formula. These food products should NOT be eaten if the expiration date has passed.
Best before dates tell you the anticipated amount of time an unopened food product, when stored properly, will keep its freshness, taste, nutritional value or any other qualities claimed by the company. Best before dates do not guarantee product safety. A best before date also does not apply after a product has been opened, as opened food products may go bad long before the best before date.
Best before dates must appear on packaged food products that will remain fresh for 90 days or less, such as milk, yogurt or bread. However, companies can voluntarily include the best before date on products that will keep fresh for longer than 90 days. Best before dates may appear anywhere on the package
COUNTRY OF ORIGIN
Where is it from? If a food product is imported the label must state the country of origin. If the label states, “Product of Canada”, 98% of the food processing and labour used to make the food is Canadian. All the ingredients would be grown on Canadian farms. If the label says “made in Canada”, the food is imported but manufactured and processed in Canada. Why is the country of origin important? Many people prefer purchasing locally manufactured foods, to support local farmers, and for increased freshness.
COMPOSITION CLAIMS
These are used by companies to highlight or emphasize an ingredient or flavour in a food product which may make it more appealing. Be careful about these claims. They may be worded in such a way that indicates that “some” of the product may be made with certain ingredients, but not the whole product. If a claim indicates an absence of something, it must be totally absent from the whole food product. Companies are not allowed to overemphasize the presence of an ingredient to make it seem more desirable. Some examples: “Made with 100% fruit juice”, “No added preservatives or artificial flavours”; “Made with whole grains.”
WHAT ARE THE HEALTH AND NUTRITION BENEFITS?
Nutrient content claims and health claims can be included on product labels. These nutrition and health claims must follow specific rules from Health Canada to make sure they are consistent and not misleading, and must be from an approved list. “Fat free” means the food must have less than 0.5 grams of fat per serving; “Low sodium/salt” means the food must have less than 140 milligrams of sodium per serving; “High source of fibre” means the food must have at least 4 grams of fibre per serving. Health claims can state: “nutritious, healthy, smart.” Health and nutrition claims made on the label must reflect what is in the Nutrition Facts Table.
METHOD OF PRODUCTION CLAIMS
These claims are voluntary and give information on how the product is produced, grown, handled, or manufactured. Manufacturers often list the method of production if it will help sell the product. If the food is labelled organic, it must be at least 95% organic content. These claims do not indicate that nutrition is superior, but it dictates how crops are grown, processed, and stored. Organic foods are allowed to have an “Organic Canada” label on them. If a food is labelled “natural” this indicates that the product does not contain added vitamins, nutrients, artificial flavours or food additives.
CONCLUSION—PROCESSED VS NATURAL?
Generally, processed foods have developed a bad reputation and are perceived as being unhealthy. This reputation is backed by science which has, in recent years, researched and informed the consumer of the negative aspects of processed foods, focusing on the many additives put into food to enhance its appeal and shelf-life.
However, in today’s modern, fast-paced lifestyle, processed foods have become part of our daily lives. We no longer make our own flour, bake our own bread, or press our own oil. But, not all processed food is unhealthy. The method of processing can contribute to the health of a food product, but the main source of an unhealthy food is the ingredients that are added to it. The frequency with which we eat these processed foods also contributes to our overall health. In deciding which processed foods to eat, be a wise consumer. Always check the label when choosing a food product. Always compare different options of the same food product to determine which one is the healthiest, with the highest level of desirable ingredients and the least amount of undesirable ingredients. The more you educate yourself, the healthier your food choices will be. And, as a final rule, always try to eat fresh foods as much as possible. With careful thought, we all can reduce our reliance on processed foods.
In Sister White’s time, the processed food industry was in its infancy. Canned, frozen, and dried foods, the only manufactured food products available for most of her life-time, were methods of preservation, which did not change the nutritional make-up of the food. She gives counsel on the use of these foods:
“Wherever dried fruits, such as raisins, prunes, apples, pears, peaches, and apricots are obtainable at moderate prices, it will be found that they can be used as staple articles of diet much more freely than is customary, with the best results to the health and vigor of all classes of workers.” –Counsels for the Church, p. 222
“Nature’s abundant supply of fruits, nuts, and grains is ample, and year by year the products of all lands are more generally distributed to all, by the increased facilities for transportation. As a result, many articles of food which a few years ago were regarded as expensive luxuries, are now within the reach of all as foods for everyday use. This is especially the case with dried and canned fruits.” –Counsels on Diet and Foods, p. 93
The same diet that the Spirit of Prophecy counselled the Adventists of the 1800’s to adhere to is just as relevant in our time, and perhaps even more so as we draw closer to the end of time; we are to prepare ourselves, both physically and spiritually, for heaven. “Grains, fruits, nuts, and vegetables constitute the diet chosen for us by our Creator. These foods, prepared in as simple and natural a manner as possible, are the most healthful and nourishing. They impart a strength, a power of endurance, and a vigor of intellect that are not afforded by a more complex and stimulating diet. In order to maintain health, a sufficient supply of good, nourishing food is needed.
“If we plan wisely, that which is most conducive to health can be secured in almost every land. The various preparations of rice, wheat, corn, and oats are sent abroad everywhere, also beans, peas, and lentils. These, with native or imported fruits, and the variety of vegetables that grow in each locality, give an opportunity to select a dietary that is complete without the use of flesh meats.” –Counsels for the Church, p. 222
The less we rely on processed foods, the healthier we will be, and the closer we will be to the diet that God designed us to have from the beginning, to give our bodies the best chance for health so that we will stand as examples of health to the world and to God’s honour and glory.
Amen.