Eco, organic, bio: what does the label on organic products mean? Eco-products: global quality standards and prospects for the development of the Russian market

Right to name

With full confidence, only those products that have a certificate from one of the generally accepted certification organizations in the world can be called ecological or organic.

Russian certification you can trust - the “Leaf of Life” badge of the St. Petersburg Eco-Union. From foreign ones generally accepted on the Russian market greatest distribution received - EU Eurolist, American USDA Organic, Italian ICEA, private foreign certificates of the Demetra and Bioland systems.

If we talk about the differences between our and non-our certificates, the Russian national standard for organic products is adapted from generally accepted international standards and has minor differences. True, it came into force quite recently, only this year.

Certificate – quality guarantee

The certificate mark on the product means that it was produced without pesticides, synthetic fertilizers, antibiotics, anabolic drugs, steroids, or GMOs. To obtain such a certificate, the product, at every stage of its production - from seed to the counter, is very strictly checked by inspectors of certifying companies. Everything is very strict and everything can be verified: each batch of products has its own number, which can be used to check the authenticity of the product by going to the website of the certification company. The certificate must be confirmed every year and only for a certain volume of products. It will not be possible to sell products from a neighboring uncertified field under the guise of organic; the inspector will quickly discover this. They check everything - land, seeds, fertilizers, plant protection products, feed, living conditions for animals, slaughter method, processing, transportation, storage.

“Eco” and “organic” do not count

Products that do not have a certificate, but simply the words “eco”, “bio” or “organic” on the packaging are just a statement from the manufacturer, which may or may not be true. Unfortunately, Russia has not yet adopted a federal law on organic products, which would prohibit simply putting such labels on packaging, which is what many unscrupulous manufacturers take advantage of. Despite the fact that in Russia there are catastrophically few certified producers of organic products, no more than 70 throughout the country. While, for example, in Turkey there are more than 40 thousand, in India there are 500 thousand.

If there is no certificate

What should we focus on if most domestic products do not have any certificates, but do we need something?

Products that need to be treated with special care are pork, chicken, eggs, milk and dairy products, sweets, out-of-season fruits and vegetables, and commercially grown fish. It is worth giving up processed foods and fast food. It is better to prefer natural products with a short shelf life to any processed products. It is extremely difficult to determine the environmental friendliness of products by appearance, color, and smell, since there are such “craftsmen” who give ordinary products natural properties that even experienced experts will not find the difference.

Most clearly in taste, smell and appearance differ natural apples, tomatoes, cucumbers, meat, ukop, honey, cottage cheese, cheese. Most products are difficult to distinguish immediately.

You definitely shouldn’t choose fruits and vegetables that are glossy and beautiful, identical in size and shape, or very large; as a rule, these are GMO products grown with a large amount of agro-toxic chemicals. Cow and goat milk It should not have a strong or unpleasant smell. If this is so, then the animals were kept in dirt and poorly cared for. Ask meat and milk sellers what they feed their animals. If the answer is: store-bought “compound feeds,” then it is better not to take such milk and meat, since most commercial feeds already contain GMOs, antibiotics and growth hormones.

Closer to nature

The quality is closer to ecological for those who prepare their own feed and do without imported premixes. All-natural and healthy milk comes from free-range animals fed on natural, grass-fed foods, just like organic agriculture. It is better to buy meat and milk from small farms with up to 8 animals. The less crowded the animals are, the less they get sick, the less the risk of containing antibiotics in products. Well, the natural smell fresh vegetables and fruits grown non-industrially speaks for itself, it is impossible to fake it.

According to WHO, a person eats from 3 to 9 kg of preservatives, stabilizers and other food additives per year. IN organic products all this is missing.

Natural products are more filling, they are better absorbed by the body, and contain more vitamins, minerals, and micronutrients. With a properly balanced diet of natural products, it is easier to maintain the optimal weight for the body, while semi-finished products and industrial food, in addition to the fact that it has lost some useful substances from processing, frost, it also contains cheap components that are difficult for the body to digest.

From my garden

By far the most safe way high-quality ecological food - these are either certified organic (Eco, bio) products, or products grown in our own garden beds. Products from your garden/garden or from the forest can be considered environmentally friendly if during the growing or production process you did not use GMOs, agrochemicals, antibiotics, growth hormones, nutritional supplements. And also if your site is far from industrial production and highways, and the soil and water for irrigation do not contain heavy metals and harmful chemical compounds.

Environmentally friendly product is a food product made from natural raw materials modern technology, ensuring minimal penetration of other substances into the product, does not contain foreign inclusions, was obtained without the use of mineral fertilizers, pesticides and in the absence of technogenic influences. 70–90% of all potentially harmful substances enter the human body with food. In this regard, the idea of E.ch.p. was born as a certain anti-culture, a protest against environmental pollution. Thus, national American standards for clean products include several prohibitions on: the use of artificially created chemical fertilizers, the use of genetically modified technologies, the use of growth and fattening stimulants, antibiotics and hormonal drugs, as well as the use of organic-based feed. The market for environmentally friendly products tends to come under close scrutiny from business and society. People are explained in detail what the benefits of organic food are and why it is worth paying extra for it. Assortment of E.ch.p. in regular American stores, there are about 400 items. The organics industry offers alternatives to almost every product on the traditional market. The most popular categories are:

coffee, tea, fruits and vegetables, presented both fresh and processed;
some spices, dried fruits and nuts;
seasonal products: fresh fruits and vegetables that are in high demand at certain times of the year;
environmentally friendly substitutes for traditional products: bakery products, dairy and meat products, organic drinks and wines, etc.;
environmentally friendly products for children (baby food, cereals, etc.);
environmentally friendly clothing and cosmetics.

Each group of E.ch.p. enjoys special priority: frozen foods, semi-finished products and ready food- by 39% per year, baby food 38%, bakery products and cereals 37%, dairy and meat products 36%.

The formation of the ECP market is taking place in the Russian Federation; the prospects for its development in our country are great. The following problems are a certain obstacle for the territory of Russia: the high cost of ecological agricultural production projects due to the lack of necessary equipment for applying certified fertilizers and their proper storage, the lack of equipment for mechanical weeding and pruning of branches, and sprinkling systems. The financial costs required to implement these technologies are estimated at $200–1000 per 1 ha for cereals and $5000–8000 per 1 ha for growing fruits; lack of certified lands (in the Russian Federation they account for only 0.003% of the area of all agricultural lands with a total area of 406 million hectares). Their certification may take a little time, provided that the history of the fields and other documentation were correctly maintained, and the chemical indicators of the soil correspond permissible levels; increased time and costs for the production of environmentally friendly products, which are several times higher than the time costs for the production of conventional products; Pre-sale preparation of goods, their storage and shipment were carried out. The volumes of environmentally friendly products are still relatively small, so there is the option of mixing them with other inorganic products. The main factor that slows down the development of this market in Russia is the lack of state standards and certification of E.C.P. in accordance with the international level and strict legal framework.

Eco-friendly products

In a world where shopping healthy food has become a real problem, more and more people are thinking about where to buy products that do not contain substances hazardous to health. Fortunately, the market law works not only in relation to hamburgers and cola, but also in relation to healthy food: Demand creates supply. And every year manufacturers offer more and more products that will not harm the body. So, our task is to learn how to find it on supermarket shelves.

Such products can be called differently: organic, bio-products or environmentally friendly. What kind of products can bear these proud names? Almost any. There are dozens of types of environmentally friendly pasta and vegetable oils, sugar and salt, nuts and dried fruits. If desired, you can find environmentally friendly canned food, sauces, sweets, and chocolate. There's even organic dog food! What they have in common is that they all have a special sign on the packaging.

Where do all these safe treats come from if the pipes of factories pollute the atmosphere, tons of poison are poured onto the fields, and food manufacturers can no longer imagine their business without the use of chemical additives?

The very idea of selling healthy products with special labeling arose in America about half a century ago. Interest in natural healthy food This is largely explained by the public sentiment that reigned in the United States at that time. People protested against the war in Vietnam, against the policies of the ruling elite, the pollution of the planet, and, accordingly, against everything with which the “successes” of industrial society were associated. Including against fast food and food products “adjusted” by chemists. In the 60s, ideas of a return to nature and basic values were very common among Americans. Thus, it was they who first drew attention to the fact that it was time to give up dyes, preservatives and all kinds of “improvers” and return to simple and healthy food.

Unfortunately, the voice of the fighters for natural products he was very weak then and no one really heard him. True, specialized stores began to open in the West, selling environmentally friendly products. But there were very few of them, and they offered a meager assortment at exorbitant prices.

About twenty more years passed before people began to clearly understand the evil that lies within the uncontrolled penetration of chemistry into the agricultural industry and food production. Not only scientists and doctors, but also ordinary consumers understood: familiar products may cause harm instead of the expected benefit.

In America and Europe, special organic food stores began to open one after another. Entire companies and farms began to appear, specializing exclusively in the production of “organic” products.

As the need for harmless products grew in the world, the need arose to somehow streamline the process of their production and sale. At the end of the 90s, in America, national standards for environmentally friendly products were developed.

Without going into details, environmentally friendly products, according to international requirements, are those that:

In addition, when producing environmentally friendly products, the use of growth and fattening stimulants, antibiotics and hormonal drugs, as well as the use of feed that is not based on organic matter is prohibited.

Organic food products are now identified by special licensing symbols on packaging (“organic” or “bio”). This is a guarantee that the products have passed special certification. Perhaps the most important advantage of such products is that they are all carefully tested by independent experts and you can be absolutely confident in them.

There are several types of eco-products:

1. NP: Natural Products - these products consist entirely or almost entirely of ingredients of natural origin. The inclusion of chemical additives and artificial fillers is minimal. Typically, these are products grown on land that has undergone a special cleaning procedure without the use of chemicals (the use of natural fertilizers such as manure and compost is allowed).

2. FF: Functional-Foods- substances beneficial to the body have been artificially added to these products: for example, Apple juice with rosehip extract.

3. Nutraceuticals- These are special food additives that improve its “healthiness”. For example, vitamins. In this case, we are talking exclusively about additives of natural origin.

Note: if there is an “Organic” icon on a package or jar, it means that not only the manufacturing company has been certified, but also farms and companies involved in delivery and packaging...

In a word, this simple icon obliges a lot.

Opportunities for the Russian consumer

Around the world, the market for environmentally friendly products is growing rapidly. In the West, about a quarter of residents prefer to buy products bearing the “Organic” label. In Europe, Germany, Denmark and Switzerland are recognized as the most active fighters for the production of environmentally friendly products. What about Russia? Are we really on the sidelines of the process? Yes and no.

On the one hand, we have excellent opportunities to release such products. In Russia, the amount of mineral and organic fertilizers used on fields is tens of times (!) less than in the so-called developed countries. We use much less chemical protection against various pests and diseases in the fields. So, domestic food products contain much less chemicals than imported ones. And huge reserves of land make it possible to introduce environmental technologies on large acreage. So our agricultural products (albeit not all) may well be used for the production of eco-products.

But it's not that simple. After all, products grown in an ecologically clean area without the use of fertilizers can reach the consumer in a “disfigured” form. And they usually disfigure her food production. Because they know: in Russia it is more profitable to sell products with chemical additives than without them. For example, colored and flavored sausage is in greater demand than canned meat prepared in accordance with international environmental safety standards.

Unfortunately, the demand for organic products among our consumers is still quite low. Russian buyers are not yet accustomed to choosing from the whole variety of products just one - the one with the coveted “Organic” badge. Experts explain this by the fact that, on the one hand, Russians have “ecologically low consciousness.” That is, we are not used to associating problems with air, soil and water pollution with our own health (which is typical for residents Western countries). On the other hand, a lot depends on the level of income: sometimes we buy not what is healthier, but what we have enough money for. Therefore, domestic environmentally friendly products often remain unclaimed. And as a result, it is sent for import.

The first attempts to develop organic farming in Russia (more precisely, back in the Soviet Union) began in the late 1980s, although it all ended in failure: consumers were not ready for such products. And as a result, since the mid-1990s, batches of environmentally friendly products began to be sent to Europe. The pioneer was Russian buckwheat (it is in great demand in the West), followed by wild berries for export.

Today, some farms in Central Russia are trying to produce organic products. They supply organic fruits to Europe (in particular, Hungary) for production baby food. Products from Russia are in demand in Europe. Moreover, some of our products (for example, Pine nuts) have no analogues.

Of course, in recent years the situation has changed somewhat. Our compatriots began to seriously think about their diet. However, their desire to eat organic products is not always easy to realize: many Russian cities do not yet have specialized organic food stores. Healthy organic breads or cereals are scattered among many other products. And it can be quite difficult for a buyer to choose among hundreds of canned foods a single package that meets the requirements of a healthy diet.

There is another stumbling block - the high price. Imported eco-products that are certified according to all rules and enter the Russian market are subject to huge customs duties. We can say that these are luxury goods. For example, you can pay more than a hundred rubles for a loaf of “proper” bread.

A Russian manufacturers Those who decide to undergo international certification are forced to do it abroad. And this is quite an expensive pleasure. As a result, Russian buckwheat or oatmeal, tested by German experts, costs the same as imported analogues. Alas, we have to admit: environmentally friendly goods for many Russians are an expensive and hard-to-find pleasure.

Unfortunately, unscrupulous food manufacturers quickly realized this. They decided to take advantage of the situation with eco-products and began to offer consumers fakes - cheap products that have not passed any checks, but have labels on the packaging like: “contains only organic ingredients” or “environmentally friendly product.” And although at one time appropriate changes were made to GOST, prohibiting writing about the environmental cleanliness of a product without compelling reasons, every now and then such inscriptions flash on the labels of fermented milk products, cereals, and mineral water.

Currently, to assess the environmental cleanliness of Russian products, there is a document called SanPiN ( sanitary rules and norms). It largely coincides with international requirements, although it does not completely repeat them. This document contains guideline values for all potential food contaminants.

In 2008, an addition was adopted to it, according to which, in order to obtain permission to name “Organic” or “Bioproduct”, it is necessary to provide complete documentation along the entire production chain, guaranteeing compliance with all parameters of an environmentally friendly product. Even if these are not yet international standards, they are still a certain guarantee of quality.

And one more fact inspires optimism: according to expert forecasts, the market for environmentally friendly products in Russia will double over the next three years. This means that their prices will begin to fall. Quantity retail outlets, where they can be purchased will grow. So, soon bioproducts will become cheaper and more accessible to Russians. As they say, the ice has broken.

HOW TO BUY ENVIRONMENTALLY FRIENDLY PRODUCTS?

Carefully read the information on the packaging: real environmentally friendly products have a special mark “organic product” or “bioproduct” of the established standard.

Don’t be misled by labels on the packaging like “tested for environmental safety”, “grown in an ecologically clean area”, etc. - products certified to international standards usually do not contain such labels.

Sometimes manufacturers indicate only one of the environmental characteristics: “non-GMO” or “chlorine-free.” Such statements may well be true, but they do not guarantee that the product meets other environmental safety requirements.

A statement such as “100% natural product” can also confuse the buyer. After all, some substances of natural origin, such as arsenic or nitrate, can be very harmful to human health.

Certified environmentally friendly products are more expensive than conventional analogues.

It is safest to buy organic products in specialized stores that are licensed to sell them.

From the book The Canon of Medical Science author Abu Ali ibn Sina

Clean dishes The dishes for such a [patient] are dishes prepared from the meat of fatty kid, lamb, chickpeas, onions; Do not fry meat, as fried food interferes with the strengthening effect of meat and reduces its nutritional value. Mugammayat, even acidified murri, is wonderful

From the book Massage for Gastritis by Kirill Borisov

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From the book Sex Bible by Paul Joanidis

Clean Jeans, Skinny Jeans, Bras and Panties Chapter 36 Some men spend their entire lives reeling from the failure of toilet training as children, so they still take it out on soap and water. . In fact

From the book Golden Rules of Natural Medicine by Marva Ohanyan

Regulations on an environmentally friendly medical and preventive complex The need for such a complex of medical institutions is dictated by the current crisis state of medicine, a violation of the ecological balance of the biosphere, as well as the ecological balance

From the book Nutrition for Diseases of the Liver and Biliary Tracts author Ilya Melnikov

From the book Oddities of our body. Entertaining anatomy by Stephen Juan

Why do my feet smell even when they are clean? Another oddity of our body: sweaty feet syndrome. The disease is rare; and true cases of such a disorder are associated with improper absorption of fats by the body. This is inherited. If your mom complains that

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Pure Earth Types Combined Types:Flora - Earth + ApolloRhea - Earth + Mars + SaturnVesta - Earth + Saturn + ApolloCeres - Earth + JupiterPomona - Earth + VenusCybele - Earth + MercuryProserpina - Earth + Saturn + Venus + Moon (see.

From the book Nutrition and Longevity author Zhores Medvedev

Farms of organic products Organic products of crop production, vegetable growing and horticulture are those that are grown without adding mineral fertilizers (nitrogen, potassium or phosphorus) to the soil and without the use of synthetic herbicides, fungicides,

From the book Joint gymnastics author Lyudmila Rudnitskaya

Are environmentally friendly products possible in an industrial economy? Pesticides make up less than 10% of all toxic substances released into the environment by modern industry and transport. Vast areas of agricultural land, rivers, lakes, seas and oceans

From the book Clean Vessels according to Zalmanov and even cleaner author Olga Kalashnikova

Ecologically clean nutrition as a prevention of joint diseases Nutritionists have found that balanced diet is the prevention of joint diseases. If you use it daily dairy products, eat cottage cheese, cheese, fish (especially salmon

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From the book New book about raw food diet, or Why cows are predators author Pavel Sebastianovich

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From the book Dietetics: A Guide author Team of authors

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From the book Caution: harmful products! Latest data, current research author Oleg Efremov

Medical nutrition in environmentally unfavorable areas Currently in Russia there are more than 40 cities with air pollution levels several times higher than permissible hygienic standards. The ecology of large

From the book How French Women Keep Their Figures by Julie Andrieux

Chapter 1. Environmentally friendly products Numerous and very serious scientific studies constantly prove to us that immune “combat readiness” directly depends on what we think about, what and how we feel, what foods we eat. Now a new one has been created

From the author's book

Frozen foods and instant foods Nutritionists and nutritionists agree on one thing: freezing is one of the most gentle nutritional and organoleptic (taste and smell) properties of products and a method of storing them. Foods frozen using this method

- these are products that are grown on pristine clean land without the use of chemical fertilizers, man-made influences, including the processing process. When sold, such products are marked with the “eco” emblem and cost an order of magnitude more expensive (about 3-5 times, which is 60-70% of the cost of conventional food products)

Why? Eco-products are positioned in the premium segment and their production requires more costs, manual labor, certification, veterinary control, laboratory research, packaging, etc.

Ecologically clean vegetables and fruits contain 40% more antioxidants, which reduces the occurrence of cancer and cardiovascular diseases, and in the milk of animals raised using biotechnology, the level of antioxidants is 90% higher. Eco-products contain more minerals, vitamins, and microelements, which are so necessary for people living in a metropolis.

Around the world, according to experts, interest in consuming environmentally friendly products is growing every year. So, the demand for eco products increased from $20 billion in 2000 to $60 billion in 2012 - more than 3 times! It is expected that by 2020 the demand will increase to 200 - 250 billion dollars! The leaders in the production of eco-products are the USA, Germany, France, Great Britain, New Zealand, and Switzerland. Russia lags behind European producers in technology for the production of eco-products by 15-20 years...

Signs of environmentally friendly products in Europe and requirements for their production.

All products marked with such marks are subject to careful control at all stages of production and sale. Production quality control implies:

— production of eco-products in isolated places to prevent mixing of products

— control organizations carry out annual inspections of production sites products, in addition, have the right to unannounced inspections and controls. After each inspection, a report is drawn up by the inspecting organization.

— enterprises must document the origin, quantity and type of all fertilizers, feed, plant and animal protection products, including their use.

— accounting must reflect on a daily basis the quantity of products sold, their type, as well as information about the buyer who sells the products. And, of course, accounting for products sold to the end customer.

— only those products that undergo control by inspection organizations can be labeled as environmentally friendly products.

These requirements are stated in the “Regulation on organic farming and corresponding labeling of agricultural food products” No. 2092/91 dated June 24, 1991. and include all EEC countries.

American standards for the production of eco-products.

In order to obtain the “Demeter” or “Biodyne” brand, a farmer must use the biodynamic production method for two years under the supervision of a representative of the Demeter Association or the Biodyne Association, and also enter into a contract with these organizations. Farmers' performance is assessed every year.

The entire process of producing organic products must be carried out in accordance with the “Lecture Course on Agriculture” described by Rudolf Steiner. The lectures dictate that pets and pet food should be produced and raised on a farm to the maximum extent possible. The basis of soil fertility is organic fertilizers, compost from plant residues, and biodynamic compost preparations. If the import of feed and fertilizers is necessary, then a thorough check should be made to ensure compliance with Demeter requirements.

It is prohibited to use nitrogen and phosphorus synthetic fertilizers, potassium salts containing chlorine, and lime, phosphorite, and ground rocks are allowed to be used depending on local conditions. It is also prohibited to use wastewater, garbage, composted industrial waste, due to the high content of lead, mercury, chromium, zinc, etc. It is strictly prohibited to use synthetic and toxic plant protection products (herbicides, fungicides, insecticides, chemical growth regulators, etc.)

Farmers must strictly follow the prescribed instructions, including the prescribed diet for domestic animals and poultry. Feed for them should not contain antibiotics or synthetic additives. And when processing farm products, it is unacceptable to use nitrites, artificial fillers, etc.

All activities of the farmer, his planned activities for fertilizing the site, using feed for animals and birds must be declared in writing and receive approval from representatives of the Demeter Association or the Biodynamic Association or a local farmer group. In addition, the annual confirmation of the quality of the Demeter Association.

Russian market of eco-products.

Law GOST R 51074-2003 “National standard Russian Federation. Food products. Information for Consumers” imposes a ban on the unproven use of “environmentally friendly product”, “grown without the use of pesticides”, “grown without the use of mineral fertilizers”, etc. on product labels, and also requires reporting the general composition of ingredients, food additives, flavorings, dietary supplements, etc...

Thus, the law contains General requirements and regulations for consumer information. There is no regulatory framework for determining the environmental friendliness of products in the country. And the consumption market eco-products constitutes only 0.1% of sales of all food products.

Why is the demand for environmentally friendly products so low in Russia? Are there not enough people in Russia who think about a healthy lifestyle, about quality and safe food? There are several reasons:

- sometimes the “eco” label is a marketing ploy and products marked with this sign are no different from ordinary ones.

- the solvency of the population in Russia is lower than in Western European countries, not every Russian buyer can pay 190-200 rubles for a dozen eggs, 100 rubles for 1 liter of milk, 200 rubles for 500 g of sour cream, and country chicken— 700 rubles per kg.

— in Russia today there is no integrated system for the production of environmentally friendly products at the state level, so the demand market for eco-products has not been created. Thus, in Europe, when producing organic milk, meat of pets and poultry, a certificate is issued for the land on which organic food for pets and birds is grown. There are certain production standards and norms.

— lack of information about production and the quality of eco-products.

However, there are Russian manufacturers who supply organic food products to the market. Created in Russia, the “Professional Association of Manufacturers and Suppliers of Eco-Products and Eco-Services” unites manufacturers from different regions of the country - from St. Petersburg and Moscow to the Urals and Siberia. They voluntarily certify the products they produce.

What are the difficulties of forming Russian market eco-products and what are its prospects?

1. The productivity of eco-farm products is much lower than that of conventional agricultural farms. Manufacturers do not use chemical fertilizers, GMOs, antibiotics, growth accelerators, etc. If the average wheat yield per hectare in Russia in 2011 was 30-40 tons, then on the eco-farm it was 4-5 tons.

2. The shelf life of eco-products is very short - from 36 hours and no more than 72 hours. Difficulties in organizing deliveries to the consumer. Manufacturers cannot afford to oversupply their products to meet storage standards.

3. In Russia there is no national system for confirming standards and quality control of eco-products. When this is created, then the market for organic products will take on civilized forms - farmers will have access to retail chains, educational institutions, food outlets, and a supply system will be established.

The Ministry of Agriculture is currently developing a law “On Ecological Agriculture”. The Public Chamber held hearings on the problems of developing the market for ecological agricultural production. It has now become obvious that we need to support this sector of the economy.

According to the Ministry of Health, economic losses from diseases associated with disorders of the digestive system amount annually to 1,512.74 billion rubles. With government support, it is possible to reduce production costs, expand the market for eco-products, and improve people's health in general.

What are organic products? How to choose an environmentally friendly product? What does it say on the labels? We will answer these and other questions about natural products in our article!

It is important to know how to choose high-quality, natural and environmentally friendly food products. This article explains how to shop more efficiently at the grocery store, read labels, and choose natural products.It's not difficult, but some knowledge will be extremely useful.

First, let's look at some general recommendations and tips on how to read food labels:

Both the ingredients and their the nutritional value– one without the other does not reflect the full picture;
In the list, the ingredients are listed in descending order. This means that the first ingredient is most abundant in this product, and the latter contains the smallest amount;
Make sure that sugar and salt are at the end of the list of ingredients;
If you're looking for fatty foods, remember that fat content is listed in grams on labels. The percentage listed next to fat is the percentage of daily intake, not the percentage of calories coming from fat in a given food item. Look at the top of the label where it says "calories from fat" and to find the percentage, divide that number by the total calories. That is, calories from fat account for about half of the total calories, then approximately 50% of the calories in the product come from fat.
If you need carbohydrates, choose natural foods that contain fewer processed carbohydrates.
On bread labels, the first words in the list of ingredients should include words like “whole” and “millstone.” You can often see "not bleached, enriched Wheat flour", however, this is not suitable for you - such bread is processed, and whole grains added for color. First ingredient should be whole grains
Quality carbohydrates should contain fiber and sugar. Try to avoid carbohydrates without fiber. At the same time, carbohydrates, which contain nothing but fiber, also do not provide the necessary nutrients. Try to ensure that 1/6 of the total amount of carbohydrates in the product is fiber. That is, 20 grams of carbohydrates should contain about 3-4 grams of fiber.
Whether or not to consume highly processed foods is your choice. But it is better to give preference to whole, natural foods. If there are too many Latin words on the label - for example, ingredients that you can't read or don't know, it's best to put it away.
Canned foods, frozen dinners, and other processed foods tend to be high in sodium. Instead, buy whole, individual ingredients and then prepare the meals yourself. You can freeze them and store them in containers.

Secrets of natural products

Mixed Ingredients

Often products are grouped by ingredient list, with the goal of presenting the elements in a specific order. Sometimes this happens legally, and sometimes it can be a scam. Most people understand that ingredients should be listed in descending order of quantity - in other words, the ingredient that is most abundant in a given product should come first. So if you are looking protein bar, then you will be happy to purchase one whose label will say:

double delicious protein blend (hydrolyzed cow hoof proteins, whey), maltodextrin

The label also states that it contains no sugar.

Of course, there is a lot more that goes into this. Special protein mixture - what is it really? Let's just say that there are 10 g of whey, 11 g of cow's hoof protein and 12 g of maltodextrin. The ingredients should be in descending order, i.e. “maltodextrin, hydrolyzed cow hooves, whey.”

Anyone familiar with sugars knows that while maltodextrin does not affect the amount of sugar, it has a very high sugar content and therefore is not advisable to be listed first on the ingredient list (unless it is a post-workout shake). So, looking at a label like this, the average consumer will say to themselves: " high content sugar, tons of low-quality protein and very little whey."

So what to do? It's simple. The company combined protein from cow's hooves and whey. This is the “Double Delicious Protein Blend.” Since the ingredients add up to 10 + 11 = 21, this new “blend” can be listed before maltodextrin, with all ingredients listed in descending order.

It now appears to unsuspecting consumers that the product actually contains more whey than maltodextrin (sugar). But we know that there is less of it! Whey comes out on top because of what it contains in the mixture. Therefore, by reading labels on natural products, you will already know how this grouping works.

Special offers

Organic food labels sometimes indicate Special offers. You must understand exactly what this means.

When the label states, “Not a significant source of calories from fat,” the food must contain less than 0.5 grams of fat per serving. Be careful with deli meats. They can be sliced so thin that one slice contains less than 2 grams of fat but still provide a significant percentage of fat calories.

“Not a significant source of sugar” means that the amount of sugar on the label is less than one gram. Don't take this statement at face value. Some ingredients, such as maltodextrin, are not technically considered sugar but have the same effect. That's why it's important to consider both the ingredient list and the nutritional value.

The table contains definitions of other special offers:

Low-fat foods (NoFat or FatFree)
Low fat	Contains less fat and calories than original or similar product
Low fat	Contains less than 3 grams of fat per serving.
Light (Lite)	Contains 1/3 the calories or 1/2 the fat per serving of the original or similar product.
Low calorie	Contains 1/3 of the calories of the original or similar product.
Calorie-free (No Calorie Or Calorie Free)	Contains less than 5 calories per serving
	Contains less than 0.5 g sugar per serving
No Preservatives	Does not contain preservatives (chemical and natural)
No additional preservatives (NoPreservativesAdded)	Does not contain chemicals that I add to preserve the product. Some of them may contain natural preservatives.
Low Salt (LowSodium)	Contains less than 140 mg. salt per serving
Salt-free (No Salt or Salt Free)	Contains less than 5 mg salt per serving
Baked, not fried (BakedNotFried)	Mainly used for potato chips, crackers or corn chips. This means that the product is usually sprayed with a little oil and then baked rather than simply fried in oil.

Warning signs

When reviewing the ingredient list, look for danger signs. This is not a complete list, but it will help you buy only high-quality, natural and environmentally friendly food products. Always look for these ingredients to be at the beginning (the main ones), in the middle and at the end of the list.

Sugar is allowed at the end. The presence of sugar in the middle of the list is possible if there is enough fiber in the product. Of course, these rules may change when it comes to a post-workout shake.
Salt is acceptable at the end of the list. Salt is important, but only in moderation.
Any ingredient that you cannot pronounce or understand. Again, such substances do not necessarily have to be bad, but if you cannot answer how they will benefit you, it is better not to risk it.
Excess vitamins and minerals. It is much healthier to get them from whole foods and a quality multivitamin than from a spray or food supplement.
If the product is enriched with something. This has to be the biggest joke in Food Industry. "Fortified" means that the product has been stripped of vital nutrients, but instead they added those substances that were initially smaller.
“Fortified” natural product. Control your vitamin and mineral intake through supplements and whole foods rather than adding them to your diet. regular products, where you don’t know their quality or quantity.
Any food that contains more than 20 grams of carbohydrates per serving and less than 2 grams
, in which half or more of the total calories come from fat (unless, of course, you are looking at the ethics of a bottle of olive oil)
The presence of partially hydrogenated fats anywhere on the ingredient list (also known as trans fatty acids). If hydrogenated fats are at the bottom of the list, don't worry. In addition, if a product states that it is free of trans fatty acids, then it can be safely consumed, even if hydrogenated fats are listed as ingredients.

How to recognize the presence of sugar in natural products

It cannot be said unequivocally that sugar in organic products is harmful, however, it is important to be able to determine its amount. Below you will see some common names for sugar. Be careful with foods that list them at the top of the ingredient list, as they may contain too much sugar and cause unwanted blood sugar spikes:

Sugarcane juice
Custard concentrate
Falernum (sweet liqueur)
Fructose
Glucose
Jaggery
Sugarcane juice
Lactose
Levulosa
Malt
Maltodextrin
Maltose
Marshmallow
Misri (crystal sugar)
Molasses (black treacle)
Orshad (drink)
Panocha (candy made from yellow sugar, milk and butter)
Sorghum (cereal)
Sucrose
Sugar
Syrup
Turbinado (partially refined raw sugar)

Milk and its derivatives in natural products

If you are avoiding dairy products, the following items in the ingredient list are dairy products or their derivatives:

cream, cheese, butter, yogurt, koumiss, kefir, ghee, paneer, lactose, casein, whey, Rennet, Rennin

There are no fragrances in environmentally friendly products!

There is a lot of controversy regarding natural versus artificial flavors. It seems that many manufacturers are proud that organic products list "natural flavors" in the ingredient list, while consumers are willing to reject anything that even remotely resembles "artificial products." The reality is not what you think! So, what is the difference between natural and artificial flavors?

Natural and artificial flavors are defined by the Code of Federal Regulations. This means that specific laws govern what terms can be used in ingredient lists.

natural flavoring contains an essential oil or oleoresin extract, protein hydrolysate, distillate or any product of frying, cooking or enzymatic decomposition that contains flavor components derived from spices, fruits or fruit juices, vegetables or vegetable juices, edible yeast, herbs, bark, buds , roots, leaves or similar plant material, meat, seafood, poultry, eggs, dairy products or fermented products derived from them, the function of which is primarily to impart flavor rather than nutritional value to the food

Anything that does not meet this definition is considered artificial. Quite voluminous, isn't it? Is it possible to allow the existence of flavorings in natural products?

Chemicals can be either naturally occurring or produced artificially. There is not the same difference as between wool and nylon, which are used to make clothes, however, these materials are different.

At the molecular level, natural and artificial flavors appear to be the same. By the way, there is an opinion that artificial flavors are safer because they are produced in a pure form. For natural flavors, the original product (such as an apple) must be broken down into its elements and filtered with chemicals to produce the flavoring substances. Therefore, such flavors may contain more impurities.

In this case, it is fair to note that natural and artificial flavors contain chemical additives used to improve the taste. If the label states that a product contains natural flavoring, this does not mean that the manufacturer added crushed apples - it means that a certain set of chemicals were isolated or extracted from them and artificially added to the product.

If you are not particularly interested in flavorings, then pay attention less than that whether they are artificial or natural, but look more at the order of the list of ingredients.

If you want natural foods, ones that you could prepare yourself, do not buy those that contain flavors other than natural spices.

And finally, take advantage of the advice called “shopping on the periphery.”

If you notice, most often in stores processed packaged foods are located in the center of the area. Fresh natural products, eggs, dairy and meat products are often located around the perimeter of the store. Therefore, stick to the walls, and then your chances of purchasing environmentally friendly and healthy foods nutrition.

Educate yourself about your food choices. This will help you acquire a wonderful one. As with everything else, strive for moderation. For example, if your weakness is fried corn chips, then you can eat them in moderation without going beyond your daily caloric allowance. If the craving is too strong, then look for compromises and choose the baked version.