Labeling Deception

Nutrition labels and various certification seals are supposed to give consumers more information about exactly what they are buying. But the average consumer doesn't have much chance against the lawyers and marketing departments of the companies that produce our food. They are experts at misleading you while carefully avoiding breaking any laws or regulations.

Some examples from the labeling of the meat we buy....


"No Hormones"

This is a good thing but not particularly impressive when found on chicken turkey or pork. It is illegal for growers to treat these animals with hormones. The claim only has meaning on beef.

"All Natural"

Sounds good. But all it means is that no artificial ingredients or color was added to the meat. It tells you nothing about how the animal was raised or whether it was treated with hormones or antibiotics.

"Grass Fed"

A verified seal like "American Grassfed" or "Certified Grass Fed by AGW" means the animals were never fed on grain and and spent their lives on pasture. But most grass fed claims are unverified and offer no guarantee that they are true.

"Sustainably Raised"

This claim has no official or regulatory definition. Anyone can slap it on their meat. Ignore it.

"No Antibiotics"

The FDA has banned the use of "No Growth Promoting Antibiotics" but you will still see the term in use. "Raised Without Antibiotics" and  "No Antibiotics Ever" may or may not be true. The "USDA Process Verified" seal means the claims have been independently verified. "USDA Organic" means that the animals were given no antibiotics, no hormones and only organic feed.


Finally, most meat has no nutrition labeling at all. The USDA does not require it. Instead they permit posting nutrition information on a poster displayed near the meat counter. Can't find the poster? The cut of meat you are buying isn't on it? Too bad for you.

Companies deliberately confusing people about the meat they buy probably isn't a big deal though. Its not as if they were eating it or anything.

Apple Cider Vinegar and Blood Sugar

Apple cider vinegar has gained enormous popularity as a home remedy for just about anything that ails you. From easing arthritis to erasing skin blemishes, apple cider vinegar is said to do it all. There is only a single benefit that is scientifically proven however, and its an important one.

For people dealing with diabetes or prediabetes, consuming vinegar with a meal has been shown to reduce post-meal blood sugar spikes by as much as 40% compared to people having the same meal without the vinegar. Much of the metabolic damage caused by diabetes is caused by these blood sugar spikes so this is significant.

It is the acetic acid in the vinegar that has the beneficial effect, blocking the absorption of carbohydrates and helping to clear excess sugar from the blood. Any vinegar will do this, not just apple vinegar.

It doesn't take a lot to get the benefit. In the studies confirming the effect, a dose of 2 tablespoons was used. Less was not as effective, and more did not seem to have any added benefit. Consuming the vinegar at or near the start of the meal seemed to be most effective.

If you are struggling to manage your blood sugar, try building some vinegar into your meals. Making your own vinaigrette salad dressing is a good way to do it. (Mix 1 part olive oil with 1 part red wine vinegar and add some herbs or a little mustard. This is less oil and MUCH less sodium than a store bought dressing). You can also use a flavored vinegar as a dip for bread in place of butter.

And you don't have to become a fanatic and do this every time you eat (although there would be nothing wrong with doing that). As with most things, even once in a while is better than not at all.