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How To Read
An Ingredient Label To
Find Healthy Snacks

Learning how to read an ingredient label to find healthy snacks is the first step after diagnosis which is needed to prepare you for the rest of your life. Without knowing some of the common terminology found on a label, I promise you most people either give up before they start and hope for the best, or they start assuming which products they think may contain their allergy trigger. Neither method is a smart move for your future health and well-being.

Below I have in alphabetical order some of the most common names you will find when you are learning how to read an ingredient label which is inclusive of almost all allergens. Each individual allergy itself has a list of "Items To Avoid". On the "Table Of Contents" bar to your left, several of the most widely recognized allergens are detailed there. Just click on the tab of the category of major importance to you. Each of these categories then have further detailed information about your specific allergy.

In the beginning, when you are trying to adjust to what all of those unusual names are, keep this list and the list(s) handy for your specific allergy. As you try to learn how to read the ingredient label, you should have a better understanding of what the manufacturer is trying to say the contents of his product lines are.

Agar

Agar is derived from the seaweed plant. It is used as a thickening agent or gelling agent in food production.

Ammonium Carbonates

This is made by mixing chalk(calcium carbonate) and ammonium sulphate which is then used in raising flour in baked goods.

Annatto

Annatto is a all natural food coloring extracted from the annatto tree. It was once widely used to color very pale butter or sometimes cheese. Chemical colorings eventually replaced this all natural food color. A shift is slowly turning back to the natural coloring again.

Ascorbic Acid

A Vitamin C preservative which is often used in fruit juices. Often this can also be found in baked goods as a flour texturizer.

BHA/BHT

BHA and BHT are both antioxidents used in the manufacturing community as an additive whose general purpose is to preserve fats. Both BHA and BHT have the ability of preventing any fats in the food product from turning rancid. BHA is often also used as a de-foaming agent in yeast baked goods. BHA will often be found on the label in the following: Butter, meats, cereal, chewing gum, baked goods, snack foods, dehydrated potatoes, beer and animal feed. In non-food product you can often find it in food packaging, cosmetics, rubber products, and petroleum products.

BHT is also responsible for preserving fats by reducing lack of food odor, preserve color and flavor. This is also used in many packaging materials.

Food products that will commonly carry this label include shortening, cereals and any high fat product line in the market.

Many people trying to pursue the Feingold Program have been advised to stay away from the preservatives for life.

Calcium Carbonate

This is natural chalk. It is often used to reduce the acidity in the manufacture of many wines.

Calcium Chloride

The source is from natural salt brines. It the food industry it may only be used as a coagulation ingredient. An example is tofu.

Calcium Citrate

See Citric Acid for details.

Calcium Sulphate

Commonly referred to as the name gypsum. It is used as a carrier agent meaning it is a holder for the minerals and vitamins which by law must be added to all white flour for retail sale. It can also be used as a coagulation ingredient in tofu.

Caramel Coloring or Flavors

Avoid this if you are on a corn free diet until you contact the manufacturer and verify its source.

Carbon Dioxide

A natural gas which is used to accelerate ripening on many fruits and vegetables. Also used to prepare carbonated water and soft drinks.

Carnauba Wax

Carnauba wax is widely used all over the manufacturing community but it is FDA approved to be used in the food industry, especially the candy and confectionery world. This ingredient is from a palm tree , nicknamed the "Tree Of Life". The tree itself while growing develops a waxy-like coating all over its leaves to protect itself in its home environment where it is very hot and dry. The wax coating actually helps it to retain moisture. During harvest, the leaves are dried and then shredded. This causes all of the wax coating to fall off. This waxy substance is then collected, melted and used as a coating in the candy industry.

Carrageenan

This substance is an extract pulled from a type of red seaweed. It is mainly used as a thickener, stabilizer or texturizer. It is most often seen in milk products or processed meats. Usually ice cream, whipped cream, yogurt or puddings is its main medium of use in the food industry.

As a food additive, carrageenan is not seen very frequently because of its poor reputation for long term health statistics. An accumulation of carrageenan in the system is linked to the possible effects of ulcers in the intestinal lining. Because it is used so infrequently in the food industry, it will be very difficult to possibly obtain an over-abundance of this additive.

Citric Acid/Calcium Citrate

Citric acid is used widely in the food industry for pronouncing the tart taste of various fruits like lemons, limes, oranges, pineapples and gooseberries.

It is also commonly found in soft drinks, canned fruits, and laxatives. In cooking, the addition of sour salt is also known as citric acid. Be careful when reading the label because even though it is used in fruits, citric acid can be formulated from either fruit or corn products.

Food Starch

See Modified food starch

Hydrogenated Fats or Partially Hydrogenated Fats

Both of these are unsaturated fats which have had hydrogen molecules added to them to make them saturated fats. This process is used to change liquid oils into solids at room temperature. An example would be soybean oil after hydrogenated becomes a solid vegetable shortening. Or a hydrogenated vegetable oil may be added to margarine to make it stay solid at room temperature. Hydrogenation also helps to extend shelf life of the final product. All vegetable oil contains one or more of the following: soybean oil, cottonseed oil or palm kernel oil.

Lactic Acid

Lactic acid may also be called a milk acid. It is a colorless liquid organic acid often fermented from milk sugar. It is possible though for its origins to be from cornstarch, potato starch or molasses.

Lactic acid is most commonly used in sour milk products such as yogurts and some cottage cheeses. It can also be found in processed meats as a food preservative, or a fermentation booster in rye and sourdough bread.

The neutralized acids of lactic acid can also be found in the food industry as:

Potassium Lactate is used in fresh or cooked meats as a shelf life extender, color preserver or for its reduced sodium content.
Sodium Lactate has a mild sodium flavor so normally it is used as a meat flavorizer.
Calcium Lactate lends itself well to improving the texture of processed meats, especially hot dogs.

Lecithin

Lecithin is used in the food industry as an emulsifier (prevents ingredients from separating). It is derived though from either the egg yolk or from soybeans. Therefore both the egg allergy and soy allergy must confirm its source before ingesting this product.

Licorice Root

Licorice root is the dried root of the licorice plant.This is used as an ingredient in many types of candy. It can also be eaten raw after dried but the typical piece looks like a dried wood chip except it is soft and pliable enough to be chewed.

Locust Bean Gum (Carob)/Guar Gum (Cluster Bean)/
Arabic Gum (Acacia)/Xanthan Gum (fermentation process from corn syrup)

All of these are extracted from natural products for use as thickeners, stabilizers or gelling agents in the food industry. Each does have different properties so often they are combined in the food industry to achieve a anticipated result. Commonly these are found in sauces, ice cream, jellies or salad dressings.

Magnesium Chloride

Sometimes it is shown as nigari on a label. This compound is occasionally used as a coagulation agent in the processing of tofu.

Malic Acid

Malic acid is a consistent ingredient in many sour or tart foods. It is found mostly as a natural source in unripe fruits. As the fruit ripens it's sour taste converts to lactic acid.

Malic acid is usually found in sour candies such as Warhead Extremes, Sour Punch candies, Sweetarts or even Salt & Vinegar potato chips.

Maltodextrin

Maltodextrin is a carbohydrate source made from rice, corn or potato starch. It is a very easily digestible carbohydrate which comes as a white odorless powder. Many athlete's or people trying to gain weight use it as quick source of fasting acting energy.

Modified Starch or Modified Food Starch

This is a food additive which originates from either corn or wheat. The carbohydrate source of this is obtained by different processing methods depending what the final use of the additive is. Common reasons for using it are:

to increase a food's stability against heat
as a thickening agent
stabilizer
emulsifier(prevent separation of ingredients in final product)
used to lengthen or shorten gelatinization time(make the product set up faster or slower as needed)

The terms food starch, vegetable gum, vegetable starch, vegetable protein can also be used on any label interchangeably for this same purpose.

Monocalcium Phosphate

Derived from the natural mineral apatite. It is only allowed to be used as a rising agent in self-rising flours in food production.

Mono & Diglycerides

Mono and diglycerides are fats. It is usually made by the combination of any or all of the following:soybean, cottonseed, sunflower or palm oil. As a fat source it has two main objectives which are to prevent a product from getting stale and as an emulsifier (prevents the ingredients in a liquid from separating(such as oil and water). These can also be used as a stabilizer in some products such as margarine, instant potatoes, chewing gum and ice cream. This gives all of these items that smooth body and texture.

Mono and diglycerides themselves do not contain any gluten as they come from glycerin and oil but after heating to very high temperatures, the fat molecules do get rearranged so no proteins or allergens of any kind are remaining. In this instance though it is safer if you pass this information along to your doctor first before ingesting this product.

Monounsaturated Fats

These types of fats are considered the healthiest fats of all the general types of fats. Many people try to go on a low fat diet and eliminate all fats. This is not a healthy objective. The human body must have a percentage of fats as a daily requirement. Monounsaturated fats will fulfill this need for the human body.

Oils which are high in monounsaturated fats , such as olive oil are the best as it remains stable even at higher temperatures. Any type of oil that can retain its monounsaturated status and not become hydrogenated is healthier for the human body.

MSG

Monosodium Glutamate, or MSG, is one of the most common amino acids needed in the human body for the building of proteins which are necessary for our health and well-being. Commonly referred to as a glutamate, this substance is found in varying degrees in almost all foods we consume on a regular basis. MSG is also made by a process of fermentation very much like the manufacture of vinegar, wine or beer. It is a natural product from sugar cane, molasses or tapioca. There is no difference between the MSG supplied by nature through our food supply or what is made by fermentation.

Many people express they have a sensitivity to MSG (or they are allergic). It is not possible to be allergic. MSG contains no allergens. It is possible, as with every substance, for some people to be sensitive to some of its components. With excessive consumption a person with sensitivities to some of its components may have difficulties.

Natural Flavors

Unfortunately, for the label reader, this can mean absolutely anything. It is a catch-all term that can cover any and all ingredients that do not fit into a basic category. It is mandatory you must contact the manufacturer and ask what does this term refer to in their product.

Pectin

Pectin is extracted from fresh fruits and is used in the food industry as a gelling agent in the manufacture of jams and jellies.

Polyunsaturated Fats

These fats do happen to be healthier for you than saturated fats but like all fats you must carefully control consumption because they are high in calories. Polyunsaturates are found only in vegetable oils like soybean, corn, sunflower and safflower oils. They also occur in some oily fish. These types do have some health benefits such as aid in the development of healthy skin and body cells. They are also rich in the omega 6 fatty acids. It is now considered there is a slight health risk involved with over-consumption of omega 6's. It is highly recommended you try to stay to omega3's. These come from flax oil, hemp oil, pumpkin seeds and walnuts.

Potassium Tartrates

Known as cream of tartar. It is used as a raising agent in flour (baked goods).

Saturated Fats

Saturated fats are a solid or semi-solid at room temperature. There is three ways saturated fats are introduced into our diets. All animal fats from meat, poultry and dairy products contain saturated fat. The number two method is all processed and fast foods contain high levels of saturated fats. The final way is through the process of hydrogenation.

Saturated fats are considered the unhealthy fats. This is because steady consumption will raise your bad cholesterol (LDL) levels which will further enhance your chances of risking heart disease and high cholesterol.

Sodium Benzoate

Sodium benzoate, or benzoate of soda is a food preservative commonly found in foods and beverages. It is soluable in water as it comes in a crystalline powder form originally. It is often used as a preservative to extend the shelf life of a product. Medically though, complications do seem to arise when it is combined with ascorbic acid(vitamin C) in small children. As research has not been able to explain why, if your child does show signs of hyper-activity, confusion or memory loss, it is recommended you try to refrain from using any products containing this preservative.

Sodium Bicarbonate/Potassium Carbonates

Sodium bicarbonate is commonly called baking soda to us consumers. It is commonly used in the production of baked goods. It is occasionally used also as an effervescent ingredient when mixed with certain other ingredients(think peanut brittle). It gives the final product the look and feel of tiny bubbles. Also it can be found in some stomach acid preparations to help reduce stomach acids.

Sodium Chloride/Potassium Chloride

Natural salt, what we refer to as table salt. It is widely used as a preservative or flavor enhancer.

Sodium Hydroxide

...or referred to as caustic soda. It is used in the processing of beet sugar or in the preparation of black olives.

Sodium Nitrite

This is derived from the substance sodium nitrate (chile saltpeter.) This is currently only used in curing bacon and ham.It kills the botulinum bacteria which also imparts a slightly reddish color to the meat.

Sodium Nitrate and Potassium Nitrate are both mined minerals which when used reduces to sodium nitrite when used in the curing process.

Soy Protein

Soy protein products are always recommended as a direct substitute in the human diet as a complete source of amino acids and proteins needed for the reduction of LDL cholesterol in our bodies. It is recommended soy proteins be used to replace sources of animal fats in the diet to reduce our consumption of saturated fat.

As of now, the #1 condition in the world leading to death or discomfort is disorders of the heart and blood vessels. Much of this could be alleviated by changing our diets over to a greater consumption of soy protein foods.

Sulphur Dioxide

Commonly used as a preservative in the manufacture of wines and ciders. It has the capabilities of removing the microbes which discolor the final product after manufacture. Standard production levels allowed are reduced even more during organic production by a cut generally at least up to 1/2.

Tartaric Acid/Sodium Tartrates

Naturally occuring product in grapes. Always used as an antioxident, acidifier and a preservative in fruit products.

Tocopherol

A Vitamin E concentrate usually prepared from corn, wheat or soybean oil. It is usually used as an antioxident in fats and oils(such as margarine) to prevent the product from going rancid.

Trans Fat or Trans Fatty Acids

Trans fats is also a term used when vegetable oils go through the process of hydrogenation. Trans fats are found in many of the foods we eat. French fries, fried chicken, dough nuts, cookies, pastries and crackers all contain between 35 to 50% of trans fatty acids.

Trans fats do increase the LDL levels (bad cholesterol levels) while also lowering our HDL (good cholesterol) levels. Trans fats will lead to blocked or clogging of the arteries, type 2 diabetes, plus many disorders of the heart and circulatory system. All of this will lead to heart disease.

Because of the lower costs involved, many companies will use trans fats instead of oil because it reduces costs, extends shelf life and improves the flavor and texture of many products.

Unsaturated Fats

Unsaturated fat is an indicator that there is no hydrogen added to this fat(no hydrogenation) so it is not a preferred ingredient in the manufacturing industry. This is because of a lower melting point which reduces shelf life and increases the chances of rancidity.

Examples of some of these products are avocados, nuts, canola and olive oils, and fresh meats. Almost all foods have both saturated and unsaturated fats present though in their natural state. Even though unsaturated fats are the preferred fat for human consumption a marketer only advertises which type of fat makes up the largest percentage of the product.

Vegetable Gum/Vegetable Protein/Vegetable Starch

See Modified Food Starch

So by following along this chart and checking if the words are shown here, you can effectively learn how to read an ingredient label which should make you a little more comfortable and confident whether that item may or may not be appropriate for your allergy.

Return to "Nutrition Facts Label" from "How To Read An Ingredient Label".

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*Disclaimer*
This site is not intended to replace the advice and supervision of your professional medical treatment plan. Although all of the information is true and accurate to the best of our knowledge, we still recommend you carefully check all food labels before consuming any food product. We can not assume any legal responsibility for any illness obtained while following the advice contained on this site.

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How To ReadAn Ingredient Label ToFind Healthy Snacks