How to Read Food Labels and Evaluate Health Claims

Your Guide to Decoding Food Labels

As you walk through the aisles of your local grocery store or market, understanding the language of food labels is essential. Dr. Sebi's nutritional philosophy of embracing an alkaline lifestyle has shown us the profound impact that balanced nutrition can have on our well-being. 

Learning to decode food and beverage labels and demystify health claims empowers you to make informed dietary choices that resonate with your body's natural harmony.

Through it all, Dr. Sebi's wisdom resonates: True health blossoms when we align with nature's harmony. By deciphering labels, embracing whole foods, and staying attuned to our bodies, we can walk this path of wellness with confidence and clarity.

Nutrition Facts Label

The most reliable way to assess a food’s true nutritional value is to read the side panel of nutrition information. That’s because — unlike certain marketing claims on the packaging — this information must adhere to guidelines from the Food and Drug Administration (FDA).

  • Serving Size: This indicates the amount of food or beverage for the nutrition information that follows (ex. 1 cup). The label will also give you a total number of servings per container (ex. 4). So in this example, the entire container contains 4 cups of the product (serving size x number of servings).
  • Calories: This number tells you how much energy a serving of the food provides. Calories are the basic unit of measurement for fueling your body. 
  • Fat (Saturated and Trans): The types and amounts of fats are crucial for heart health. Trans fat and saturated fat should be avoided, while healthier fats like unsaturated fats found in avocado or nuts are more beneficial, according to the American Heart Association (AHA).
  • Carbohydrates (Fiber and Sugar): Total carbohydrates are the sum of dietary fiber and total sugars. Aim for higher dietary fiber, which is essentially for gut health, and limit sugar — particularly added sugars.
  • Protein: This nutrient serves as a building block for our bodies, supporting muscle repair and growth.
  • Sodium: A key consideration, especially for those mindful of their salt intake, sodium content should be limited to 2,300 mg (but ideally less than 1,500 mg) to support heart health, per the AHA.
  • Cholesterol: Here, lower values are generally better for heart health, you can learn more about it here
  • Micronutrients: These vital nutrients — vitamins and minerals — play unique roles in our body's functions. Balancing their intake contributes to holistic wellness.
  • Daily Value: This percentage indicates how much of a given nutrient there is in a serving of food, usually based on a diet of 2,000 calories a day.

Ingredient List

Reading through the ingredient list gives you a closer look at what exactly is contributing to the nutrition facts. Dr. Sebi's philosophy prioritizes simplicity and naturalness.

Look for familiar, whole-food ingredients, and be cautious of overly processed additives or excessive artificial elements. Avoid consuming ingredients you can’t pronounce and try to find products that have a short ingredient list. Dye’s and preservatives are especially harmful to your overall health.

Health Claims on Food Labels

In the labyrinth of health claims (like, what does organic mean, really?), it's essential to interpret terminology with discernment, especially for packaged foods. Many of the claims on product packaging aren’t regulated by the FDA, rendering them essentially meaningless jargon.

Dr. Sebi's holistic principles guide us in separating food manufacturers’ marketing buzz from true nutritional value.

  • Organic: A testament to mindful cultivation, organic labels indicate the absence of synthetic pesticides and fertilizers. Prioritize organic choices — particularly fruits and vegetables — to minimize exposure to harmful chemicals. A local farmers market should be your first place to find organic, try growing your own garden at home if possible too. 
  • All-Natural: Though a popular phrase, its meaning is not standardized. Seek products with minimal processing and recognizable ingredients.
  • Whole Grain or Multigrain: Embrace whole ancient grains for their nutrient-rich goodness, while checking labels for actual whole-grain content.
  • Fortified or Enriched: While these terms indicate added nutrients, these are often incorporated in a highly processed way that’s not as easily absorbed by the body as those found in whole-food sources.
  • No Added Sugar: A welcome label, but be vigilant in assessing other sweetening agents that may be present (i.e., read the ingredient list).
  • Gluten-Free: Valuable for those with gluten sensitivities, but remember that gluten-free doesn't always mean healthier.
  • Vegan: A choice that usually aligns with Dr. Sebi's plant-based philosophy, but still, you should assess the overall nutrient content and consult the ingredient list carefully. A vegan diet doesn’t always align with the principles Dr. Sebi stipulated, so be careful.
  • Hormone-Free: This label pertains to animal products, suggesting they were raised without synthetic hormones. Generally, anything that would potentially be altered by hormones is not supported by the alkaline diet.
  • Low- or Non-Fat: Be mindful of potential added sugars or artificial additives used to compensate for flavor in reduced-fat products.
  • Light: Often signifying reduced calories or fat, you should investigate further to understand what aspect has been modified. 
  • Net Carbs: A term popular in low-carb diets, this number is the total carbs minus fiber. But remember to still consider the overall nutritional value.
  • Cage-Free vs. Free Range: While the term “cage-free eggs” suggests better living conditions for the hens, free-range implies more outdoor access. Either way, Dr. Sebi was not a proponent of consuming eggs. 

Product Dates

Understanding product dates ensures that the food and beverages we consume are safe and retain their intended quality. These dates offer guidance on when a product is at its peak freshness, but they aren't always strict expiration deadlines. 

According to the FDA, these are the three dates you’ll see most often.

  • Sell by: how long the store should display the product for sale
  • Use by: the last date recommended for use during peak quality
  • Best if used before: when a product will be of best flavor or quality

1 comment

Excellent resource! I am 100% in alignment with knowledge is power. Now we have to put that knowledge into practice!! 🙏🏾

Ronya

Leave a comment

Please note, comments need to be approved before they are published.

Related Journal


The Importance of Bitter Herbs in Dr. Sebi’s Healing Methodology

Bitter herbs have long been recognized for their healing properties and form an integral part of Dr. Sebi’s methodology. These...

Transitioning to an Alkaline Vegan Lifestyle: A Beginner’s Checklist

Transitioning to an alkaline vegan lifestyle can be a transformative journey toward better health and well-being. By primarily focusing on...

Natural Blood Pressure Support with Dr. Sebi’s Approved Herbs

High blood pressure, also known as hypertension, is a significant health concern worldwide. Using natural remedies can be an effective...

Thyroid Health & Sea Moss: Dr. Sebi’s Protocol for Iodine Balance

The thyroid gland plays a crucial role in regulating metabolism, energy levels, and overall well-being. Understandably, maintaining its health is...

Detoxing Heavy Metals: Natural Chelators from Dr. Sebi’s Herb List

Detoxifying heavy metals from the body is crucial for maintaining optimal health. Exposure to heavy metals such as lead, mercury,...

Dr. Sebi’s Approach to Women's Health: Hormonal Balance Through Alkaline Living

Hormonal balance is a cornerstone of women's health, impacting everything from mood to metabolism. Dr. Sebi’s approach suggests achieving this...

Healing with Herbs: Dr. Sebi’s Herbal Compounds and Their Traditional Uses

In our journey towards holistic health, the world of herbs offers a treasure trove of healing potential. By incorporating natural...

Natural Weight Loss with Dr. Sebi’s Nutritional Guide: What You Need to Know

In today's world of quick fixes and fad diets, finding a sustainable way to lose weight naturally can feel overwhelming....

The Science Behind Dr. Sebi’s Cell Food: How It Nourishes at a Cellular Level

In the quest for optimal health, many have turned to holistic approaches that prioritize natural healing. Among these, Dr. Sebi’s...

Alkaline vs Acidic Foods: How to Balance Your Body’s pH for Optimal Health

In our journey towards optimal health, understanding the balance between alkaline and acidic foods is essential. By tuning into the...

How Dr. Sebi’s Nutritional Guide Supports Gut Health & Digestion

Caring for our gut health is crucial to overall wellness. It's no surprise that many turn to holistic approaches, like...

Honoring Dr. Sebi: The Man, The Healer, The Legacy That Lives On

Nine years ago today, on Saturday, August 6th, 2016, the world lost a visionary. A healer. A leader. A man who...

What to Eat in a Day on Dr. Sebi’s Alkaline Diet

In recent years, the quest for optimal health has led many to explore various dietary philosophies. Among these, Dr. Sebi’s...

How to Support Your Immune System Year-Round with Cell Food

In today's fast-paced world, maintaining a robust immune system is more crucial than ever. With the constant exposure to environmental...

2 comments

Herbal Support for Stress & Anxiety: Natural Solutions from Dr. Sebi’s Philosophy

In today's fast-paced world, stress and anxiety have become common companions for many. While modern medicine offers various treatments, there's...

Why Most Multivitamins Don’t Work (And What Dr. Sebi Did Instead)

In today's fast-paced world, many of us turn to multivitamins as a quick fix to fill nutritional gaps. However, the...

Sea Moss vs Bladderwrack: What’s the Difference & Do You Need Both?

In the world of natural health and wellness, sea moss and bladderwrack have emerged as two powerful marine superfoods. Both...

The Truth About Iron: Why Dr. Sebi Prioritized Iron-Rich Herbs for Healing

In the realm of holistic health, few figures are as revered as Dr. Sebi. Known for his advocacy of natural...

Top 7 Benefits of Sea Moss: Why It’s a Daily Must-Have

In the realm of superfoods, sea moss has emerged as a powerhouse of nutrition and wellness. This marine vegetable, also...

What Is the Dr. Sebi Nutritional Guide? A Beginner’s Roadmap to Alkaline Wellness

In the quest for optimal health and wellness, many individuals are turning to alternative dietary approaches that promise not only...

1 comment

Embracing Health with Dr. Sebi’s Nutritional Guide and African Bio-Mineral Balance

Welcome to our vibrant community dedicated to holistic health and wellness. Here, we embrace the wisdom of Dr. Sebi’s Nutritional...

Embrace Natural Healing: Herbs for Detoxifying Heavy Metals

Today, we're diving into a topic that resonates deeply with our holistic approach: detoxifying heavy metals using herbs. In our...

Batana Oil for Damaged Hair: A Natural Repair Treatment That Works

When your hair is dry, brittle, or breaking, nature often has the best remedy. One such remedy is Batana oil—a...

4 comments

Sea Moss for Heart Health: Nature’s Secret to a Stronger Heart

  Your heart does a lot for you—so why not return the favor with a little help from nature? Sea...

Batana Oil for Beard Growth: Everything You Need to Know

Beard growth is a common concern for many men. With various products available in the market, batana oil has emerged...

Sea Moss & Digestion: The Gut-Healing Superfood You Need to Know

Is Your Gut Missing Sea Moss? Here’s Why Everyone’s Talking About It Sea moss, also known as Irish moss, is...

Sea Moss Benefits for Weight Loss

Sea Moss and Weight Loss: How This Superfood Supports a Healthier You Sea moss, also known as Irish moss, is...

Sea Moss for Athletes: Boost Your Recovery, Hydration & Performance Naturally

Athletes are always on the lookout for natural supplements that can enhance their performance, recovery, and overall health. One such...

Unlocking the Power of Batana Oil for Curly Hair

Curly hair often comes with its own set of challenges, from frizz to lack of moisture. Many people search for...

Sea Moss and Cholesterol: A Natural Ally for Heart Health

Benefits of Sea Moss Sea moss, also known as Irish moss, is a nutrient-rich seaweed that has gained popularity for...

Sea Moss Benefits for Hair

Sea moss, also known as Irish moss, has been gaining popularity as a superfood in recent years. This nutrient-rich seaweed...

Batana Oil for Split Ends: The Ultimate Solution

  Split ends can be a frustrating issue for anyone trying to maintain healthy hair. Fortunately, batana oil, derived from...

Clear Your Vision: How to Get Rid of Eye Mucus for Good

Waking up with crusty, sticky eyes can be more than just annoying—it can be a sign of something that needs...

Batana Oil for Hair Loss: Benefits and Uses

Batana oil, derived from the nuts of the American palm tree, is becoming increasingly popular in the hair care industry...

Sea Moss for Joints: A Natural Remedy for Mobility and Relief

Sore joints? Stiff mornings? Sea moss might be your natural solution. Packed with minerals and anti-inflammatory compounds, this red algae...

Sea Moss and Batana Oil for Skin: Nature's Best Kept Secrets

In recent years, natural remedies have gained immense popularity, particularly in the skincare realm. Among these, sea moss and batana...

Sea Moss Benefits for Diabetes

Sea moss, also known as Irish moss, is a type of red algae that is gaining popularity for its numerous...

1 comment

Can Stress Cause Constipation?

From tight shoulders to a tight stomach, stress can affect more than your mood—it can slow down digestion and leave...

Batana Oil for Beard Growth: Everything You Need to Know

Beard growth is a common concern for many men. With various products available in the market, Batana Oil has emerged...

Magical Muicle: The Herbal Energy Boost Your Mornings Need

Looking for a natural way to kickstart your day? Muicle is an herb known for its natural energy-boosting properties and...

Juneteenth and Healing: Honoring Black Legacy Through Wellness & Dr. Sebi’s Teachings

What Is Juneteenth and Why It Matters Juneteenth marks the true arrival of emancipation in the U.S.—June 19, 1865—when enslaved...

Say Goodbye to Menopause Discomfort: How Red Clover Can Help You Thrive

If hot flashes, mood swings, and restless nights are stealing your peace, red clover could be the answer you’ve been...

From Hunger to Healing: The Stages of Fasting, Explained

As you fast, your body goes through several distinct phases that help detox, heal, and restore. Each phase plays a...

Avoid These Foods That Cause Mucus at All Costs!

Mucus buildup can make you feel sluggish, congested, and uncomfortable—so why keep eating foods that fuel it?

Snack Smarter: Try These Healthy Energy Ball Recipes

When hunger strikes, skip the junk and grab an energy ball, perfect for fueling your day.

How Dr. Sebi Products Helped Me Overcome Infertility

Today, we’re honored to spotlight the journey of one woman who overcame infertility through dedication to an alkaline lifestyle and...

1 comment

Discovering Damiana: The Natural Aphrodisiac Women Have Been Waiting For

Damiana has long been celebrated for its ability to enhance libido, reduce stress, and promote overall health, giving women a...

1 comment

Feed Your Soul With Real Soul Food

Real, natural, unadulterated food grew abundantly in nature for thousands of years. Unfortunately, what people know as Soul Food today...

1 comment

Spring Clean Your Health With a Cleanse

Showering, and brushing your teeth are daily cleansing rituals to promote good health. But, what about cleaning the inside of...

1 comment

Is Oil Good For You?

Is oil good for you? As part of a healthy lifestyle, here at Dr. Sebi's Cell Food, we suggest you...

1 comment