Organic, Grass Fed, and Free Range: Label Deciphering and Take Home Resources (Part 3 of 3)

SCD and IBD, organic food

Click here to download: FREE pdf “Organic Food Claims”

Click here to download: FREE pdf “Deciphering Labels”

Click here to download: FREE pdf “Cheat Sheet” (Food Marketing Terms)

Click here to download: FREE pdf “Advice for Providers, Patients, and Consumers”

Click here to download: FREE pdf “Should I wash this?”

Click here to download: FREE pdf “Tips on Getting More Bang for Your Buck”

Label Deciphering & Take Home Resources

A Brief Introduction

The first two parts of this series were about definitions, nutrient quality, and health benefits. We explored the differences between organic, grass fed, and free range products, as well as their conventional counterparts. In another related article, we discussed antibiotic resistance and how it is a rising epidemic of global concern.

In this post, we will discuss rules and regulations in the organic and alternatively sourced agriculture industry, as well as provide you with the take home resources (charts, guides, and advice) you need to make educated, evidence-based decisions about these products.

Rules & Regulations

Labeling of Organic, Grass Fed, and Free Range Products

Navigating the labels of organic, grass fed, or free range products can be challenging since some marketing terms, such as the word “organic”, are regulated while other terms, like “natural”, are not. Even among regulated products, understanding ingredient claims can be confusing. To illustrate how this can be tricky here is an example:

For organic products, the labeling is based upon what percentage of the product contains organic ingredients. A soup labeled “organic” means that at least 95% of its ingredients are organically processed and that the other 5% ingredients are included on the USDA’s approved list of substances allowed in organic farming and livestock production. A soup labeled “made with organic vegetables” may only have 70% organic ingredients and the remaining 30% could be USDA approved conventional or synthetic ingredients (1). It is best to obtain information as directly as you can from the farmer or manufacturer about where the ingredients come from if you want to be absolutely clear about a product’s origins.

Organic 

Compared to the other food marketing terms listed in this article, organic has the most specific criteria and legal meaning. There are three levels of organic food claims:

Chart based upon references listed at end of article (1,2).

Click Here to Download the FREE pdf

Image from Applegate (Natural & Organic Meats). Disclaimer: Kim Braly Nutrition is not affiliated with this brand.

To qualify as organic, crops must also be produced on farms that do not used most synthetic pesticides, herbicides, and fertilizer for at least three years before harvest. These farms must have a sufficient buffer zone to decrease contamination from neighboring lands that are not organic. For more information on the proper labeling of organic products, visit the following resource from the USDA: Labeling Organic Products.

Grass-Fed 

The term “grass fed” generally refers to animals raised for meat consumption (i.e. beef, poultry, lamb). “Grass-fed” is synonymous with many other terms which are used to describe meat raised without grain-based feeds, including the following (3):

  • Grass (Forage) Fed
  • Vegetarian Fed
  • Raised Using Vegetarian Feeds (Meaning all vegetable feeds and no animal products such as whey are fed to the animal)
  • Fed No Animal By-Products

Note: ALWAYS check the label to ensure these terms have been verified by a certifying organization, or that the terms are clearly defined. 

In addition to these labels, regulatory agencies require that if the animal has less than 100% access to grass or forage or are partially “grass fed”, they must add this disclaimer or add a  claim to their food label that accurately reflects the circumstances of animal raising. For example, this sort of claim might read: “Made from cows fed 85% grass and 15% corn”. We can assume that 100% grass-fed means the animals had access to grass 100% of the time.

The claim “grass finished” is not equal to “grass fed”. Animals that have been “grass finished” can be fed grain during raising. Any product claiming to be both “grass-fed” and “grass-finished” would be misleading and not truthful (4).

Pasture-raised & Free Range Products

The USDA regulates the term “free range” for poultry products, and to use this term the producers must exhibit that the poultry has access to the outside for at least 5 minutes each day. Use of the term “free range” is allowed for other labels, such as beef, pork, and eggs, however there is not a standard definition for these products(1).

Take-Home Resources

What does this information mean for Beef, Pork, Chicken, and Eggs?

The following resources can help you navigate the purchasing of Organic, Grass-fed, and Free-Range products based on your needs.

Food Marketing Cheat Sheet 

Click Here to download the FREE pdf

Advice for Providers, Patients, and Consumers

Chart based upon references listed at end of article (1,5,6).

Click here to download FREE pdf

EWG Label Decoder Link: https://www.ewg.org/research/labeldecoder/

Should I wash This Food?

Click here to download FREE pdf

What should I prioritize on a budget?

Studies find that many consumers prioritize their health. However, the cost of organic and other related foods on the market (grass-fed, free range, etc.) is a significant factor for many consumers.

Food prices can pose significant obstacles for the common consumer in their effort to find safe and affordable options for their needs, especially those on specified diet protocols or those living with food allergies. It can be a challenging task to balance good nutrition with a budget, but it is possible and progress can be made with practice (5).

Tips on Getting More Bang for Your Buck

Chart based upon reference(s) listed at end of article (5).

Click here to download FREE pdf

Tips on Getting More Bang for Your Buck 

  • Purchase organic when able. Prioritize purchasing organic for the dirty dozen if your budget allows.
  • Buy organic items, especially non-perishable items, in bulk at wholesale stores like Costco.
  • Milk, yogurt, and eggs offer high nutrient density at lower cost, as do many canned and frozen foods.
  • Purchase grass-fed dairy and beef as well as free-range eggs if you have health concerns about chronic illness or other environmental concerns (you can stay current on market trends by being aware of the Monthly cost of grass fed beef or Lamb and goat prices).
  • Organic canned and frozen foods have a higher shelf life.
  • Freeze fresh organic produce before it goes bad to better utilize it.
  • Grow your own herbs and produce if you have the resources, or join a community garden that practices organic gardening/farming.

Conclusion

Now that you are armed with the information, it is your responsibility to make an informed choice. As detailed in the information above, as well as in Part 1 and Part 2 of this series, there are many factors that influence consumer preferences:

Definitions, labeling, differences in nutrient quality and health benefits, antibiotic exposure levels, and availability of resources just to name a few. What will you do now that you have the evidence before you? There isn’t necessarily a “right” choice that applies to everyone, just an educated choice about what is available and what is important to you. Practice makes progress when it comes to navigating organic, grass-fed, and free-range choices, and now you have the resources to put these principles into practice. Don’t forget that there are free resources included in each part of this series that can help you along your way!

REFERENCES

  1. Forman J, Silverstein J; Committee on Nutrition; Council on Environmental Health; American Academy of Pediatrics. Organic foods: health and environmental advantages and disadvantages. Pediatrics. 2012;130(5):e1406‐e1415. doi:10.1542/peds.2012-2579
  2. Klemm S. Understanding Food Marketing Terms. Academy of Nutrition and Dietetics . 2019. Eatright.org
  3. Labensky SR, Hause AM, Martel PA. On Cooking, A Textbook of Culinary Fundamentals. Pearson Education Inc. 2015.
  4. Food Safety and Inspection Service. Labeling Guideline on Documentation Needed to Substantiate Animal Raising Claims for Label Submissions. 2019. Accessed at https://www.fsis.usda.gov/wps/wcm/connect/6fe3cd56-6809-4239-b7a2-bccb82a30588/RaisingClaims.pdf?MOD=AJPERES
  5. Drewnowski A, Eichelsdoerfer P. Can Low-Income Americans Afford a Healthy Diet?. Nutr Today. 2010;44(6):246‐249. doi:10.1097/NT.0b013e3181c29f79
  6. Rani A, Shah H, Habib N, Khan MA. Consumers’ Preferences and Willingness to Pay for Organic Vegetables in Islamabad, Pakistan. Sarhad Journal of Agriculture, 34(3): 494-499. doi: http://dx.doi.org/10.17582/journal.sja/2018/34.3.494.499.

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Hi! I'm Kim Braly, RD, a clinical researcher and IBD Nutrition Consultant. I specialize in cutting-edge dietary therapies for inflammatory bowel disease that have been shown in multicenter trials to decrease inflammation, alleviate IBD symptoms and induce remission. I'm passionate about offering this effective new option to patients and their families with my 3D-Dietary™ Approach for IBD and helping to usher in a new era of IBD treatment through mentoring and research trial consultation. Let's see what diet can do for you.

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