How to Read Labels: Spotting Hidden Gluten and Artificial Ingredients

In a world where food options are vast and varied, understanding how to read food labels is more important than ever. For those like me who are committed to a gluten-free lifestyle or aiming for clean eating, the task of navigating through the fine print on packaging can feel daunting. Hidden gluten and artificial ingredients are often camouflaged within ingredient lists, making it challenging to identify them. When I first began researching labels, I was astonished at the amount of misinformation and outright deception. That’s why I am providing this guide which should equip you with essential tips for gluten-free label reading, helping you avoid hidden gluten and artificial ingredients while making healthier choices.

1. Understanding Food Labels

The first step in mastering how to read food labels is understanding the basics. Ingredients on food labels are listed by weight, starting with the most prominent. This means that the first few ingredients on the list make up the bulk of the product. The ingredient list is your best allies in identifying artificial ingredients and spotting hidden gluten. It’s crucial to pay close attention to this section to ensure that your food choices align with your dietary needs.

 But some labels are tricky, and require astute observation. Food labels often boast terms like "natural," "organic," "non-GMO," and "gluten-free." While these terms can be helpful, it’s important to understand their significance and limitations. For example, "natural" doesn’t always mean it came straight from nature with zero modification, and "gluten-free" doesn’t guarantee a product is free from all sources of gluten. Incorporating clean eating label tips into your routine can help you navigate these terms more effectively, ensuring you’re making informed decisions. Research ingredients if you are not sure what they are, but if it’s unpronounceable, it’s probably no good. 

2. Spotting Hidden Gluten in Food Labels

When following a gluten-free diet, it’s vital to recognize the common sources of gluten, such as wheat, barley, and rye. However, gluten can hide in less obvious ingredients like malt, triticale, and certain starches. Spotting hidden gluten requires vigilance, especially with processed foods, where gluten might be lurking under different names.

Beyond the obvious ingredients, modified food starch, hydrolyzed vegetable protein, and maltodextrin are just a few examples of ingredients that may contain gluten. It’s also crucial to be aware that some additives and thickeners, often used in processed foods, can be sources of gluten. For example, soy sauce, fermented vinegars, dry smoke flavor—which might contain barley malt flour; and this is just the tip of the iceberg. Again, researching specific ingredients that you do not recognize or know little about is paramount.

Some manufacturers advertise their products as gluten-free by certifying for a gluten-free symbol on their packaging. They believe these certifications offer reassurance that the product meets strict gluten-free standards. However, it’s important to note that some small companies, while not certified, may still produce gluten-free foods in dedicated facilities. A perfect example would be Plantiful Kitchen: if you research any of the ingredients used in our products, you will find everything is both clean and gluten-free. A certification is not everything, especially if you know that some products have actually been recalled. There are examples of companies who received the certification, only to get their products pulled from shelves when hidden gluten was found in their products, or their products were found to be cross-contaminated with gluten due to lacking regulations in food handling at their facilities. Recognizing gluten in food is about understanding both the ingredients and the context in which the food is produced. I know it sounds like a lot of work, but once you start practicing these skills, it will become much easier over time.

3. Identifying Artificial Ingredients

Processed foods often contain a variety of artificial ingredients, including artificial colors, flavors, sweeteners, and preservatives. For instance, These ingredients are designed to enhance the flavor, appearance, and shelf life of products but may come with potential health concerns. An astounding 80,000 additives can appear in our food, most of which have not been studied for safety! So identifying artificial ingredients is key to maintaining a clean eating diet.

Often, these ingredients are disguised under complex names or vague terms, especially "natural flavors." This can make it difficult to spot the gluten and other potentially harmful ingredients in your food. Recognizing additives in food requires a keen eye and an understanding that not everything labeled as "natural" is as wholesome as it sounds. In fact, it might not even be recognizable from the “natural” substance it was extracted from.

So how do companies get away with this dishonesty? Basically, the FDA created a loophole known as the GRAS (generally recognized as safe) rule. It was created by Congress back in 1958, and was not intended to apply to ingredients the way it does today. Initially it was supposed to cover widely known ingredients like salt, but now encompasses a variety of additives that don’t belong in our food. Once an ingredient is defined as “GRAS,” it bypasses the FDA’s review process. And who is determining if these ingredients are safe? The companies themselves. Imagine, manufacturers can self-identify an ingredient as “safe,” and there is no entity out there checking their declarations. Essentially, they can add whatever they want to our food, label it “natural flavoring,” avoid a review process through the GRAS loophole, and depend upon consumers to not look behind the false advertising.

One of the most effective ways to avoid hidden gluten and artificial ingredients is to minimize your intake of processed foods. Clean eating label tips emphasize choosing whole, minimally processed foods whenever possible. By focusing on foods with minimal ingredients and those that are closer to their natural state, you can reduce your exposure to unwanted additives. Think of it this way: if the ingredient does not live in your pantry, then it doesn’t belong in your food.

4. Practical Tips for Reading Labels

An easy trick for food label reading: shorter ingredient lists with whole food ingredients like nuts, seeds, eggs, fruits, vegetables, etc. This is generally a good sign, indicating that the product is less processed. Foods with fewer ingredients are less likely to contain additives. I recommend looking for foods with recognizable, wholesome ingredients, which are better for your health.

And back to the tricky advertising, front-of-package claims like "low-fat," "sugar-free," or "natural" can be misleading because it convinces consumers that they are healthy. These claims often distract from the more important details found in the ingredient list and nutrition facts panel. Understanding how to read food labels means not taking marketing claims at face value but instead focusing on the actual ingredients. For example, let’s say you buy something at your local grocery store with “low-sugar” advertised on the label. You think you’re making a healthy choice, but they’re actually using artificial sweeteners like sucralose, an additive that can cause migraines, digestive issues, and increase the risk of diabetes. It has also been linked to cancer, and can even damage your DNA. This is why researching ingredients is essential.

Luckily, in today’s digital age there are several apps and tools available that can help you identify gluten and artificial ingredients in products. Some examples include Trash Panda, Yuka, Open Food Facts, Xume, or Seed Oil Scout for restaurants. These tools can be invaluable for gluten-free diet tips, providing instant information on whether a product meets your dietary needs. Leveraging technology can make gluten-free label reading easier and more accurate.

If you are committed to a gluten-free or clean eating lifestyle, then training yourself to read food labels is indispensable. By learning to spot hidden gluten and identifying artificial ingredients, you can make healthier choices that support your well-being. Start applying these tips on your next grocery trip, and you’ll soon find that it becomes second nature. The long-term benefits of honing these skills include a healthier diet and greater peace of mind.

And when you’re looking for gluten-free bread that you can rely on to only use clean ingredients, we make it easy for you! Order one of our grain-free loaves online for bread that not only satisfies your needs, but your taste buds as well.