The PrimaFoodie Guide to Eggs

If a trip to the egg section in the grocery store ever left you dizzy, you’re not alone. All those cartons. All those labels. What do they all mean? It’s hard not to get lost in the weeds, let alone be duped by clever marketing.

The food label conundrum can be quite convoluted—particularly when it comes to animal products. As we unveiled with our Meat and Poultry Guide, companies will often use certain terms—i.e. natural, free range—that sound great but don’t amount to anything meaningful. Egg cartons are notorious for boasting a ton of jargon that means very little. What’s the difference between cage-free, pasture-raised, and humanely harvested?

Here, we take a look. As you’ll see, there are both wide-ranging and subtle differences in the terminology. Some stand for nothing, while others stand for good measures toward better health, animal welfare, and environmental care.

Decoding the Label: Sourcing Humane and Healthy Eggs

Most of the corporate factory egg farming industry overlooks general societal welfare. Industrial hen houses have been linked to the spread of infectious diseases, wide-spread antibiotic use, and horrific animal abuse. Therefore, choosing eggs that come from humane, clean sources is a way to support your health, as well as a more just, transparent food system.

Label: Organic

What it means: When it comes to the USDA’s seals, Certified Organic carries weight. Similar to other USDA certified organic animal products, these eggs come from hens that have been raised and fed in ways that “promote ecological balance and converse biodiversity” and omit the use of any GMO ingredients or synthetic substances, including fertilizers. This means the nutritional value of these eggs is organic by USDA standards. The USDA also mandates that the hens are uncaged, can freely roam, and have outdoors access. But there are no requirements for this “outdoor” space, so it could be bucolic and open, or it could be cramped and dark. Therefore, USDA Organic on its own is good, but not necessarily the most humane. Keep reading for what to pair with the label Organic.

The PrimaFoodie Take: Always look for certified organic eggs.

Label: Certified-Humane

What it means: Certified-Humane means that the hens live a life of dignity, fair-treatment, and care with no cramped cages in sight. The seal is given by the non-profit organization Humane Farm Animal Care, which fights for the fair treatment of farm animals. (Similar with meat and poultry, third-party certifications from non-profits are key to finding quality humane products.) To be given the certified humane approval, the farmers must prove that their hens are given ample space (a minimum of 1.5 square feet per bird in a barn); quality-of-life enrichments like perches and materials for dust bathing; access to clean housing, water, and air; access to natural light; and fed nutritious foods with no added growth hormones or unnecessary antibiotics. (Note: The modifier “Humane” without a third-party certification does not guarantee anything.)

The PrimaFoodie Take: Always look for certified-human eggs, ideally paired with the certified organic label.

Label: Certified Animal Welfare Approved

What it means: Another respected and highly important seal. Similar to Certified Humane, eggs that are Certified Animal Welfare Approved come from hens that are treated with care and consideration. This independent label, which is run by the non-profit, A Greener World, requires farmers to follow rigorous standards for its laying hens, which includes clean food and water, access to ample outdoor space and light, and other requirements that mirror a natural environment. The strict standards for AWA are similar to those of HFAC Certified-Humane, except A Greener World typically works with smaller companies.

The PrimaFoodie Take: Certified Animal Welfare Approved is great, ideally paired with the certified organic label.

Label: Cage-Free

What it means: This term is regulated by the USDA. In order for eggs to be deemed Cage-Free, the farmer must prove that the hens are not housed in cages, are allowed to freely roam, and have “unlimited” access to water and food. This seal is more humane than a traditional factory farm situation that houses hens in cages, which often causes their muscles to atrophy. However, the USDA does not mandate that the farmer allow the hens freedom to roam in the outdoors, nor does it stipulate how crowded the space can be. Therefore, it’s common for cage-free hens to live mostly indoors in cramped and sometimes inhumane spaces. Simply put: This is a nebulous term that leaves room for other potentially harmful treatment.

The PrimeFoodie Take: Cage-free is essential, but make sure it’s paired with the labels Certified-Humane and Organic.

Label: Free-Range

What it means: Free-Range is similar to Cage-Free in that the term is regulated by the USDA but it leaves a gulf of opportunity for inhumane treatment. To be labeled Free-Range, the USDA mandates that the hens have access to the outdoors, but nowhere does it describe what the outdoor area must be like. Must the space be expansive and grassy, or can it be cramped and on concrete? There’s no way to know unless you visit the farm. The label also doesn’t state the length of time the hens must have this access. On its own, this term doesn’t say much in support of the animal. However, if the term Free-Range accompanies the HFAC Certified Humane seal, this means that each hen has at least two-square-feet, and at least six hours of daily outdoor access (seasons or weather permitting).
The PrimeFoodie Take: The only way to ensure the chickens do live a free-range life is to see the Certified-Humane seal.

Label: Pasture and Pasture-Raised

What it means: Pasture and Pasture-Raised, two unregulated terms, generally mean that the laying hens have access to outdoor pasture where they can forage the natural grasses, peck, and live like they would in the wild. This is the ideal living scenario for a chicken. But again, this may not always be the actual case. Without a third-party certification, this term could mean that the hens are granted a tiny, dingy, dusty spot for a “pasture.” Like Free-Range, seek out this phrase in tandem with a certified humane seal. The HFAC mandates that any farmers labeling their eggs Pasture-Raised in tandem with HFAC Certified-Humane must grant at least 108-square-feet per bird and year-round access to both the outdoors and indoors.

The PrimeFoodie Take: Pasture and Pasture-Raised mean nothing on their own. Make sure these are paired with Certified Organic and Certified Humane.

Label: Conventional

What it means: Eggs in cartons that boast no welfare descriptors are conventional eggs and likely straight from a giant corporate mass-producing “farm.” We say “farm” as this is more of an egg-generating machine. In these circumstances, chickens are housed in battery cages, which are stacked cells that allow for no room to roam, graze, or see daylight. These chickens live a life of misery pumping out cheap eggs for mass consumption.
The PrimaFoodie Take: We recommend avoiding conventional eggs at all costs.

Our advice for eggs is the same for any other food: Get to know your farmers and brands. When buying from smaller purveyors at the farmers market or a local co-op, ask about the farmers’ practices and the hens’ living conditions. Inquire about the size of their flocks (smaller flocks generally mean better care and treatment for the animals.)

When purchasing from larger stores, seek out brands that have at least both the HFAC Certified-Humane and Certified Organic seals (or the Certified Animal Welfare Approved and Certified Organic) listed on the label.  

PrimaFoodie Approved Ethical Egg Brands found in Grocery Stores:

 Alexandra Family Farm Organic Eggs
Clean Food Farm Eggs
Vital Farm Organic Pasture-Raised Eggs
Pete & Gerry’s Organic Certified Humane Eggs
The Country Hen Certified Organic Humane Eggs
Happy Hens Organic Pasture-Raised Eggs

The PrimaFoodie Guide to Conscious Coffee

There are worlds within worlds when it comes to coffee. As one of the most-consumed beverages across the globe (in the US, 70 percent of Americans consume coffee, of which more than 60 percent drink it every day), coffee is rich with history and layered in ritual. Rare is it to find a breakfast spread without a steaming pot of joe, just as it is common to find people walking the street clutching tall lattes. Coffee punctuates the gastronomical world and our everyday lives.

Yet for being such a mainstay beverage, coffee is misunderstood—and the area of most nebulousness is the corruption in the coffee growing and distribution industry. Mismanagement, corrupt practices, pay discrepancies, child and adult labor abuses, unethical compensation, and intense regulations come at a high price for coffee farmers around the world. Due to the manual work required to grow and harvest coffee, coffee farming is intense and often exploitative. And while various certifications require strict measures, they can still result in unfair outcomes for the coffee growers and cultivators—even if the intention behind the certification is good.

“Coffee has long been a very opaque business,” Winter Wall tells us. “From cultivation to harvesting to processing to shipping, roasting, packaging, grinding, and brewing, the coffee journey is nuanced and complicated.” Wall is the founder of Kebon, a coffee company that focuses on equitably sourcing curated, single-origin beans from women coffee farmers and women-owned coffee businesses around the globe. Wall anchors Kebon on opening opportunities to capital and market to these hard-working women in the coffee business who too often fall victim to the intensely gendered pay disparities of the industry.

The light on this dark topic is that there is a drive to better understand this complicated industry and massive commodity. “Thankfully passionate consumers are driving the demand in the coffee business,” says Wall. “Especially with habitual consumables, like coffee, our choices really add up.” And as consumers’ demands get more discerning, the producers are shedding greater light on the history of their beans and the treatment of those cultivating them. Many coffee brands are driven by a mission to broker direct relationships with the coffee farmers—like Wall does—and to ensure transparency and ethics come first.

Yet still, there is so much to know, and the coffee industry can be overwhelming. So as we do at PrimaFoodie, we dug deeper. Here we clarify what some of the common certifications on coffee mean, and we offer some working consumer guidelines for sourcing more conscious, ethical coffee.

Editor’s Note: Like all of our PrimaFoodie Guides, this is a working project that we will continue to update as we consistently research practices and brands that align with our values. Coffee is a huge, complicated world and we strive to continue to dig deeper to provide you with direction for making the best, most ethical choices for you.

Coffee Certifications to Know

Fair Trade Certified

Fair Trade Certified (or FairTrade Certified) is meant to signify that the coffee beans come directly from smaller farmers—and those farmers were paid a “fair” and equitable price for their labor and product. The certification comes from either Fairtrade International or Fair Trade America, which designate a specific price to adequately cover the expenses of sustainable production. This price, which is added to the price of the coffee, is then supposed to be given to the coffee producers. Because the term “fair trade” is not protected, always look for Fair Trade or FairTrade Certified and be leery of coffee companies that casually boast “fair trade” on the package with no certification to back it up. Overall, the push behind this certification is to promote fair pricing and labor conditions, environmental stewardship, and transparency. (To ensure your coffee beans are the product of equitable business relations, see our Guidelines below.)

Certified Organic

The Department of Agriculture regulates this certification, which is given to products of all sorts, from vegetables to coffee. When coffee is certified organic by the USDA it means that the beans were grown and harvested without the use of potentially toxic synthetic pesticides and fertilizers.

Bird-Friendly Certified

The Smithsonian National Zoo and Migratory Bird Center offers this extremely rigorous certification, which mandates that coffee is shade-grown, meaning its grown under the natural canopy of larger rainforest trees that are within a specific height to honor the birds and other animals that live where the coffee is grown.

Rainforest Alliance Certified

The Rainforest Alliance is an independent non-profit organization that aims to protect farmers working in rain forests and the surrounding lands. The organization denotes certification to certain foods, including coffee, that meet strict standards regarding ethical, sustainable, and humanitarian conditions.

3 Guidelines for Sourcing Conscious Coffee

#1. Look for traceability.

When you pick up a new bag of beans, turn it over to see if the company offers insight into the origin of the beans and how they were sourced. This (ideally) includes information on the coffee plantation and its ownerls, how the beans were cultivated and processed, the use of any toxic chemicals or pesticides, and how the workers were treated and compensated. “Traceability is key to understanding the entirety of the production timeline and supply chain,” says Wall. “When we understand how, when, and why our coffee is produced, we are able to identify, and begin to create solutions around, the key issues that have plagued the industry such as pay discrepancies, quality disparities, and labor abuses.”

#2. Aim for single-origin beans when possible.

When coffee is deemed “single-origin” it means the beans in the bag come from one single source straight to you, which makes traceability and quality assurance easier for the consumer. According to Wall, an estimated 25 million people around the globe rely on coffee for their livelihood with roughly 70 percent of coffee coming from smallholder farms. Many mass-marketed household-name coffee brands source beans from a myriad of places without any care to how these small farmers are treated. (Many of these workers are horrifically exploited.) These large brands then toss those various beans into one blend, making it impossible to know any history behind where and how your coffee was sourced. This is not to say that all single-origin coffee is ethical (unethical distributors can get involved), nor is it to discredit blends (there are many companies producing many ethical blends). But single-origin is a sound place to start amidst all the noise in the industry. “I believe deeply in direct sourcing and single origin coffees as a way of building relationships with the growers and producers of my favorite coffees,” says Wall.

#3 Consider your values—and find those in a perfect bag of beans.

Many of the burgeoning ethical coffee companies out there are focusing on specific goals to help eradicate the issues. These can include closing the gender pay disparity gap, ridding the use of toxic pesticides, and revealing hidden child labor practices. “For me, a great goal is to align my values to my purchases as closely as possible,” says Wall, who suggests making a list of core values to use as a filter for purchasing coffee. “Thankfully, there are many companies that offer a mission-driven value proposition.”

PrimaFoodie-Loved Ethical Coffee Brands

The following beans make paramount equitable wages, sustainable practices, and humane treatment in the coffee industry.

Kebon Coffee

Lady Falcon Coffee Club

Conscious Coffees

Kahawa 1893

Birds and Beans Coffee

Article by Stacey Lindsay

The PrimaFoodie Guide to Heirloom Foods

People line up for these tomatoes at the farmers’ market. Devotees follow a purveyor of these beans on Instagram. Heads turn for these radishes in the produce aisle. What’s the commonality of these foods? They’re heirlooms.

Heirloom foods have been around for centuries, but they seemed to have captured more widespread attention in more recent years. One reason is that heirloom varieties are the antidote to all that’s commercial, genetically modified, and mass-produced (more on that below). Another is that there’s an enigmatic quality to heirloom foods—which has us compelled to demystify what they are. 

Heirloom Foods 101

In the simplest terms, an heirloom variety is a type of food—be it a vegetable, fruit, legume, flower, or grain—from seeds that have been repeatedly openly pollinated for a period of time and never crossbred nor modified. “Open pollination” means the natural occurrence of pollination that happens by wind, insect, bird, or another totally organic means. As for the “period of time,” experts vary over this with some stating that heirloom seeds need be at least five decades old and others claiming the seeds should be from years prior to World War II.

The descriptor “heirloom” pulls from the fact that these seeds have been honored and shared throughout time, often being passed from generation to generation within communities or families. This explains the often nostalgic, protected, proud aura that surrounds these varieties.

The Definition Debate

While the above all stands true, a uniform, legal definition for what makes a food heirloom does not exist—which makes these foods subject to debate. Unlike the specific guidelines that mandate what constitutes “organic,” heirloom foods are subject to the producer from which they’re offered. The word is used casually and often interchangeably with “heritage,” which more so describes poultry and meats that come from an original breed of animal with a long history. 

Benefits and Appeal 

To eat an heirloom tomato is to know, at first bite, the reasons for its appeal. The vibrant, juicy, robust flavor is electric compared to widespread varieties—conventional and organic. The same for a batch of heirloom cranberry beans: Creamy and velvety, they’re in a different league than their canned peers. Flavor is the power and appeal of heirloom varieties. They’re unparalleled.

While research is limited, some farmers and food experts believe heritage foods have greater nutrient densities due to their purity. This belief is bolstered by studies that the nutritional values of many crops today—conventional and organic—are significantly declining due to the effects of mass production and toxic chemical use.

Heirloom varieties also present a beacon of truth in a food system that puts profits over purpose and health. They tend to come from independent farms, (it’s rarer to find mass-scale farms growing heirlooms), which means purchasing them is an act of supporting small and local food businesses. 

And we have to say, there’s a romance to heirloom foods. Maintaining the integrity of an heirloom variety requires a specific set of attention that often leads to yields that are much smaller than those of other varieties. This evokes a greater appreciation and invitation to slow down: When you’re eating an heirloom tomato, for example, you’re eating a story and it needs to be savored.

Sourcing Tips

Not all heirloom varieties are certified organic. This is why when sourcing heirloom varieties, it’s important to get to know your farmer or purveyor to ask them questions about the conditions in which they grow their foods. You’re likely to find the widest variety of local heirloom varieties of fruits, vegetables, flowers, and legumes at your local farmers’ market. Scope them out and ask about the heritage of the seed, the growing conditions, and what makes that particular heirloom variety special. You’ll likely end up learning a ton about nutrients, flavors, and farming history.  

A few excellent resources on heirloom foods include:

Edible Memory by Jennifer A. Jordan

Sustainable America

Rare Seeds

Rancho Gordo

Seed Savers

Heirloom Seeds by Amna Fadel

A Short Guide to PrimaFoodie-Approved Alternative Sweeteners

Reducing sugar is one of the hardest nutritional feats. For starters, we’re chemically wired to crave it. Continued research shows that sugar is as addictive—if not more addictive—than cocaine. Added to this is the hard fact that sugar is everywhere. Literally everywhere. It’s added to processed foods like sauces, condiments, packaged snacks, and drinks, and it’s naturally found in whole foods, including vegetables, fruits, and grains.

This all may sound overwhelming. In many ways, sugar is the substance that haunts us. But we can have agency over it—and this starts with rethinking how we sweeten our foods. A healthy start is to stop using any processed sugars, which include refined table sugars and sweeteners. These have a higher glycemic index that can cause our blood sugars to spike. (Processed sugars are also linked to inflammation and decreased immunity.)

On the contrary, there are some natural substances that lend a sweetness to foods and offer a healthier alternative to the ubiquitous white crystals. (Some also offer small amounts of beneficial nutrients.) Here are our seven PrimaFoodie favorite alternatives to conventional processed sugar.

Date Syrup

Date syrup is made by boiling down dates and straining them. The result is a thick, sweet syrup that’s perfect for desserts, drizzled on fruit, or even added to sauces. Dates provide a substantial amount of essential potassium, as well as vitamin B6, magnesium, and iron. 

PrimaFoodie Pick: Joolie’s Organic Medjool Date Syrup

Maple Syrup

It seems that maple syrup is finally getting the culinary attention it deserves. This mineral-rich liquid, which is made from concentrating the sap from the Sugar Maple Tree, is as excellent weaved into dressings and sauces as it is drizzled on pancakes and into desserts. When purchasing maple syrup make sure it is pure (there are many fake options on the shelves).

PrimaFoodie Pick: Butternut Mountain Farm Organic Maple Syrup and Coombs Family Farms Organic Maple Syrup

Coconut Nectar

The coconut palm tree flower releases a sweet sap via its flowers, which is then boiled down and turned into a thicker syrup that is rich in potassium, zinc, iron, and B vitamins. 

PrimaFoodie Pick: Coconut Secret Coconut Nectar

Coconut Sugar (also called Coconut Palm Sugar)

The next iteration of coconut nectar, coconut sugar comes from the coconut palm tree flowers. The sweet sap is boiled down, made into a syrup, and then dried and crystallized to form granules.  

PrimaFoodie Pick: Madhava Foods Coconut Sugar

Stevia

Native to Brazil and Paraguay, the stevia plant grows green leaves that are naturally sweet. Cultivators harvest and dry the leaves and then steep them in hot water to extract the steviol glycosides, which are the sweetest components. This is then usually made into a liquid or powder. Stevia does not impact the body’s blood sugar levels like sugar does. Because it is substantially sweeter than sugar, it can be cloying for some. We find Stevia best used for baking. It can fall victim to high amounts of processing, so always look for one that is pure and labeled organic and fair-trade certified.

PrimaFoodie Pick: Pyure Organic All-Purpose Stevia

Monk Fruit

Derived from the Asian siraitia grosvenorii plant, monk fruit is a versatile sweetener for baking or adding sweetness to sauces and dressings. It can be compared to stevia, mainly because it is naturally much sweeter than sugar and also doesn’t impact the body’s natural blood sugar levels. Monk fruit sweeteners haven’t been studied as much as other sweeteners, therefore it is important to treat them as alternatives to real, whole food and to use them occasionally in small amounts. Look for one that is processed in the purest way, without dextrose and other additives.

PrimaFoodie Pick: Lakanto Monk Fruit Sweetener

Honey

There's a good reason why honey is like liquid gold. This natural substance made from hardworking honeybees boasts numerous health properties including antioxidants and minerals (such as calcium, copper, iron, zinc, and more). It’s also varied in flavor depending on the type of nectar the bees extract. When choosing a honey, always look for raw and unfiltered varieties that ideally come from a local beekeeper. 

PrimaFoodie Pick: Check out all our favorites here.

PrimaFoodie Editor’s Note: While these seven alternative sweeteners do provide better options over conventional processed sugar, it is still important to consume these in moderation.

The PrimaFoodie Guide to Honey

Honey is one of the ingredients I value most in my pantry. Its layered natural flavor, which can vary from floral to earthy to nutty, adds a sweetness to dishes. It’s an essential ingredient in my Sumactail and Basilberry Mocktail recipe. I also love adding it to dessert dishes like Baked Apple Jack to enhance the fruit. 

This sweet golden liquid is as good drizzled on roasted carrots as it is swirled into a glass of hot tea. But there’s so much more to it—and a lot that’s misunderstood. Here, we break it down.

xPrimaFoodie

Honey 101

A thick, rich, golden liquid, honey comes from the orchestrated teamwork of honeybees living in a colony. They work in harmony to extract nectar from flowers and other vegetal sources (hence the varying flavors), then engage in a detailed process of digesting and regurgitating the nectar so it mixes with their natural enzymes. Eventually this process causes the nectar to thicken into the golden, sweet goo that is honey.

Nutritional and Medicinal Properties

For centuries, cultures across the globe have been using honey for its nutritional elements and healing benefits. Research shows that honey, deemed a “flavorful liquid food of high nutritional value,” boasts numerous flavonoid antioxidants, as well as small amounts of various minerals including calcium, copper, iron, magnesium, manganese, phosphorus, potassium, and zinc. It also has a lower glycemic index than sugar.

In addition to being a nutrient-dense alternative to sugar and other conventional sweeteners, honey has many medicinal benefits— which is why ancient cultures have long used it as a cure for ailments. It naturally has anti-bacterial and anti-fungal properties, making it a protective salve. And studies have shown it to boast anti-inflammatory capabilities, to stimulate immune responses within a wound, and to provide allergy relief.  

Types of Honey 

Honey is as complex as it is delicious. This is because the busy bees that make it live in different regions across the globe and extract nectar from various sources of local vegetation. For example, when a honey is called ‘Orange Blossom Honey, this means that the bees mainly frequented orange blossoms for their nectar. The same goes for ‘Buckwheat Honey,’ ‘Lavender Honey,' ’Wildflower Honey,’ and countless other varieties. The flavor profiles and nutritional values will vary depending on where the bees have sourced their nectar.  

The Plight of the Bees

While it may seem easy enough to grab a jar of honey off the shelves, the complex world of honey's natural makers is in danger. ‘The plight of the honeybee,’ as stated by the advocacy group Friends of the Earth, is a serious issue. The globe’s honeybee population is rapidly declining due to use of fertilizers and pesticides, disease, habitat loss, and other unsustainable human-made practices. This presents dire consequences for essentially every ecosystem on earth, as bees’ pollination impacts the flourishing of countless vegetal species. Losing bees would create a great danger to our existing global food systems.

Growing Demand

Trend analysis shows a growing demand for honey—which, of course, fuels a need for its supply. As a result, honey has become greatly commercialized and industrialized to accommodate this growing need. Many commercial sourcing methods include forced, exploitative, and extractive measures and thus treat the bees with little to no consideration or care. In some industrial or commercial hives, human workers employ smoke techniques to extract bees. Others cut the queen bee’s wings to prevent her from leaving the colony to go to a new hive (thus impeding her ability to mate).  Some honeybees are fed artificial sweeteners, such as sugar water or high fructose corn syrup. This lacks nutrition leaving their immunity compromised.

Sustainable Sourcing

While all pure and natural honey is nature’s gold, not all honey on the shelves is equal. Unsustainable practices, cruel measures, and other cryptic means can often lead to adulterated, pesticide-laden, or even artificial honey. To ensure you get the highest product with the most concentrated nutrients, it’s important to look out for several things:

• Local: The best honey to get is local honey. This ensures it’s fresh and derives from nectar from the region you live in (which can be great for combating allergies). You can source good quality, real raw honey from your local farmers market. As always, be sure to ask questions about harvesting and bee treatment—and get to know your farmers.  

• Raw and Unfiltered: Raw honey is the densest in nutrients and healthy enzymes. That is because it has undergone limited to no processing from the hive to the jar, so it’s in its purest form. There may be some trace impurities in raw honey. Unfiltered honey may undergo a mild straining to remove some impurities, but it is done so in a way that honors the honey’s integrity. 

  Honey that is not marked pure raw or unfiltered means that it has likely been processed, blended with carrier ingredients (like corn syrup), or heated in a way that will jeopardize its natural purity. High amounts of heating and/or filtering often robs the liquid of its beneficial natural enzymes, chemical compounds, and antioxidant properties.

• Humane Sourcing: As previously mentioned, honoring the integrity of the bees is critical. Aim to source from local farmers who humanely care for their bees or brands who put transparency and ethics first. 

What to Look for in the Market

Like shopping for eggs, sourcing a good quality honey in the market requires a bit of a dance. The first marker: Look on the jar to find the honey’s location of origin. Again, it’s always best to purchase honey that is harvested in the region you live in.

Some markets offer honey that is labeled organic, which would ideally mean that the bees are humanely treated and allowed to pull nectar from vegetation that hasn’t been treated with pesticides. This is ideal, but nearly impossible to fully guarantee. When ethical beekeepers bring their bees to source their nectar, it’s impossible to know if the bees are always pulling from vegetation that is, in fact, organic.  Therefore, when it comes to honey in the US, the organic marker is still nebulous. Most labeled organic are a blend of honeys from other countries, usually Mexico and Brazil. 

Rather than being lured in by the ‘organic label’ in this case, look for other markers that communicate that the honey has been ethically and locally produced in your region. True Source Certified, an independent third-party verification system, is an excellent marker as it verifies authenticity, purity, and traceability of ethically produced honey.

PrimaFoodie-Approved Brands

Here are some of our favorite honey brands at PrimaFoodie. Each follows ethical beekeeping and harvesting practices:

• Honey Pacifica: With apiaries in southern California, Honey Pacifica has partnerships with local farmers to provide ample space, crops, and water for their honeybees.

• Bloom Honey: Bloom Honey is unfiltered and unpasteurized. It’s also True Source Certified.

• Blue Ridge Honey: Ethically produced, family owned, and local to California.

• White Gold Honey: White Gold is based out of Canada. Although all of us at PrimaFoodie aim to source local honey in California, this company boasts excellent standards. They produce unheated, unfiltered, untreated, unprocessed pure raw honey.

A Guide to Food Protocols

Food protocols, which are dietary guidelines catered to specific health needs and goals, can be vehicles for healing and optimal wellness. For these reasons, many protocols have gained wide popularity in recent years. We outlined some of the most followed.

THE AUTOIMMUNE PROTOCOL (AIP)

The Autoimmune Protocol is an elimination diet meant to reset the body’s immune system, ease inflammatory conditions, and heal gut issues that can contribute to autoimmune issues. Rooted in the Paleo diet, the AIP diet focuses on strictly ridding foods that are known to be inflammatory and cause irritation in the gut, and then slowly reintroducing such foods over time. While they can vary person to person, the foods most commonly eliminated include nightshades, alcohol, grains (especially gluten-containing grains), legumes, refined sugars, dairy, and eggs. During the elimination process, it is recommended to eat clean nutrient-dense foods, including organic meats and vegetables, and to take note about how the body feels. This diet is restrictive and is not meant to be a long-term eating solution. 

 ALKALINE DIET

An alkaline diet aims to promote optimal PH levels in the body by eating alkaline-forming foods, and avoiding acid-forming foods. Growing research suggests that promoting a more alkaline internal environment may help to ease or thwart various modern health issues including certain cancers and muscle and bone pain. While each food varies according to its alkalinity and potential to promote a more alkaline internal environment, the most common alkalizing foods include most fresh seasonal organic vegetables and fruits, legumes, nuts, and tofu. Most citrus and leafy greens are known to be particularly alkalizing. The foods that are the most acid-forming and therefore avoided include dairy, eggs, meat, most grains, anything processed, and all additives.

GAPS

The Gut and Psychology Syndrome Diet is a healing diet derived from the Specific Carbohydrate Diet. It eliminates grains, pasteurized dairy, most starch, and refined carbohydrates. GAPS is based on the theory that GI distress can cause chemicals and bacteria from food to enter the blood, leading to digestive and neurological disorders— also known as “leaky gut.” The aim is to remove foods that damage the gut flora and replace them with nutrient dense foods, balance the bacteria in the GI tract, heal the gut lining, and rebalance the immune system.

GLUTEN-FREE

A gluten-free diet is often used to manage celiac disease or other intestinal inflammation caused by gluten, a protein found in grains like wheat, spelt, barley, rye, triticale, and some oats. Those adhering to a strict gluten-free diet will avoid all gluten-containing grains, as well as other foods susceptible to hidden forms of gluten, such as sauces, condiments, and other processed foods. Removing gluten, the source of intestinal inflammation, has been shown to offer relief from painful digestive symptoms, support mental clarity, and ease some autoimmune issues.

GRAIN-FREE

A grain free diet eliminates all grains including wheat, spelt, barley, rye triticale, dried corn, millet, rice, sorghum, and oats. Some grain free diets allow limited consumption of quinoa, amaranth, or buckwheat. Similar to a gluten free diet, a grain free diet aims to reduce inflammation, ease gastrointestinal issues, manage autoimmune issues, and lower blood sugar levels. 

THE KETOGENIC DIET or KETO

KETO has gained wide popularity over recent years. This protocol involves drastically reducing carbohydrate intake and eating high amounts of healthy fat and protein. There are several variations on the ketogenic diet, with slightly different fat, protein, and carbohydrate ratios. The overall goal is to induce ketosis, where the body runs out of carbohydrates and begins to break down fat to use for energy. When inducing ketosis, it is essential to eat clean sources of fat (avoid pesticides or growth hormones and aim for grass-fed, organic products), as toxins are stored in fat cells. When employed properly, a ketogenic diet may help to reduce inflammation and can be beneficial for people suffering from diabetes, among other chronic health conditions. Some tout this diet for helping to promote mental clarity and reduce sugar addictions. 

INTERMITTENT FASTING

This involves a cyclical pattern of fasting and eating. The intervals can vary, but the general aim is to lower insulin levels in order to burn sugar stored in fat cells. While following this protocol, it is ideal to eat whole, nutrient dense foods in the periods of eating to offer the body clean, substantial sources of fuel. Many people use intermittent fasting as a weight-loss and weight-management tool, but if implemented correctly, this pattern of eating may help to facilitate hormone adjustment, allow cellular repair processes, and reduce inflammation.

LOW FODMAP

FODMAP is an acronym for Fermentable Oligo-, Di-, Mono-saccharides and polyphenols, which are short chain carbohydrates and sugar alcohols that can cause digestive distress. These irritants can be found in a wide variety of foods, including certain vegetables and fruit, wheat, processed meat, and some sources of dairy. A low FODMAP diet eliminates these foods, allowing the gut to heal, and potentially easing digestive symptoms from IBS, SIBO, and other GI disorders. This diet has been shown to be particularly effective in easing SIBO symptoms for some.

LOW HISTAMINE DIET

Histamines are a chemical produced by the body’s immune system that aid in certain digestive, immune, neurological system functions. Histamines are also found in certain foods. People with histamine intolerance experience an allergy-like response when they consume foods rich in histamines. Foods higher in histamine include fermented food, processed meat, avocado, alcohol, tomatoes, eggplant, spinach, preserved fish and certain condiments. By eliminating certain foods high in histamines it may help to determine which foods cause this response and therefore reduce or eradicate these negative reactions.

PALEO

The Paleo philosophy posits that the human body is accustomed to eating whole foods, similar to our ancestors in the Paleolithic era. The innovation of modern farming introduced foods that are not easily digested or adapted, leading to health problems. A paleo diet consists of lean meats, fish, fruit, vegetables, nuts, and seeds and eliminates all processed foods, sugar, grains and most dairy (full-fat, grass-fed dairy products are permitted in some paleo diets). A Paleo diet may help to reduce inflammation, and when used appropriately, may reverse many chronic health conditions.

SPECIFIC CARBOHYDRATE DIET (SCD)

The Specific Carbohydrate Diet is a nutritional plan that restricts grains, dairy, starches (including starchy vegetables), and sugars. The protocol also suggests the avoidance of processed foods, canned foods, and dairy. The diet, which was developed by Dr. Sydney Haas, aims to reduce these foods as they can irritate or inflame the digestive system. Removing the sources of irritation, and allowing the gut to heal, may provide relief from GI disorders like IBS, IBD, UC, Crohn’s, and Celiac Disease. 

 SIBO-FRIENDLY or SIBO DIET

 SIBO stands for Small Intestinal Bacterial Overgrowth, an overgrowth of good bacteria in the small intestine. SIBO can lead to bloating, leaky gut, and other gut issues, therefore this protocol aims to reduce or rid those symptoms by removing all potential SIBO-aggravating foods, such as those high in FODMAPS, and certain amounts of specific types of carbohydrates that are fermented by bacteria in the gut. In essence, the diet aims to feed the body while simultaneously starving the overgrown bacteria in the gut. The SIBO diet is usually most successful when combined with a low FODMAP diet or SCD.

The PrimaFoodie Guide to Meat and Poultry

It’s common to toss around expressions like grass-fed, non-GMO, or pasture-raised. While these food designations stand for an important movement, they can be confusing and easy to misconstrue. In some cases, the actual meaning of a term is so murky that a closer look unveils it’s really nothing more than cryptic marketing jargon. And while the USDA may mandate criteria for certifications, some requirements are weak, which leaves many loopholes for producers to jump through.

This all siphons down to the crux of a huge issue: The rules in the US are laxed, which means we have to continuously ask questions and push for food-system change. One place to start is to shop from conscious companies that put human health and the welfare of animals over profits. Finding these companies requires consistent vetting, which gets easier with an understanding of the common food designations.

This glossary is meant to be bookmarked for quick reference for when you’re shopping. Since the food world is gigantic, we’re breaking this guide into sections. First up: meat and poultry.

Grass-fed

Grass-fed pertains to ruminate domestic animals—cows, bison, goats, sheep—and pigs. It means the animals have been fed grass, which, as grazers, is their natural means of sustenance. The term seems rather clear, but it is common for animal proteins to be marketed and sold as grass-fed while other underlying conditions for how the animal was treated or fed go unmarked. (For instance, this could include beef cows that were fed grass their entire lives except for the last few months when they were fed grain or other substances to fatten them.) Employing the term grass-fed is also a common way for companies to up the prices on their meat without truly following through on other good measures. To ensure the meat is of the best quality, and the animal was raised humanely, grass-fed should be coupled with other modifiers such as certified organic (to ensure the grass the animal grazed on wasn’t laden with pesticides), grass-fed and finished, pasture-raised, and humanely raised. To further vet, look to third-party certifications, such as from the American Grassfed Organization. This non-profit is vigilant in making sure the animals were allowed to graze in an open grass field, were never put in feedlots, and were never given hormones or antibiotics. (The AGO does not monitor if the animals were humanely slaughtered.)

Organic

The USDA Organic label means that the meat and poultry comes from animals that were fed certified organic food (this can include both grass and grains), were allowed to ruminate and graze in an open outdoor pasture (no feedlots), and were never given antibiotics or hormones. This label also takes into consideration methods put into place that help to honor and conserve natural farming ecosystems. It does not include a mandate that the animals were humanely slaughtered.

Grass-fed and Finished

This means that the cow, bison, lamb, or pig was fed grass its entire life, up to the last day before it was butchered.

Antibiotic-free:

This claim is also sometimes seen as “no antibiotics ever” and “raised without antibiotics.” It means that the meat or poultry comes from animals that were not given antibiotics while they were raised. The USDA provides a verification for the modifier antibiotic-free, but it is important to note that this only pertains to antibiotics and not hormones or other potential drugs.

Hormone-free

This signifies that the meat or poultry comes from animals that were not injected with hormones while they were raised. Similar to antibiotic-free, this only pertains to hormones and not antibiotics or other potential drugs.

Pasture-raised

All animals, including those raised for human consumption, should be granted lives filled with respect and decency—and this means allowing them living quarters that mirror their natural worlds. Ruminate animals need space to roam and graze. Pasture-raised means that the animals were able to roam on pasture during the grazing season. But, once again, this can be tricky: Pasture-raised does not necessarily mean their sole food source was grass. 

Free-range

Free-range pertains to poultry but, in many ways, it is similar to some of the designations used for beef and other meats. This indicates that the fowl was able to roam freely, most likely outdoors, rather than forced to stay in a cage. It is important to note, however, that this may not necessarily mean the bird was able to freely roam its entire existence. We also question the quality of the space: Was it generous? Airy? Well-kept? Various outside certifications mandate that free-range means access to a certain amount of outdoor space. The Humane Society of the US specifics this be at least 1.8 feet per hen that offers the ability to “nest, perch and dust-bathe.”

Cage-free

Another term that pertains to poultry and the welfare of the animal. As the designation suggests, cage-free means hens raised outside of cages. However, it does not mean that they had the ability to freely roam or that they had access to the outdoors.

Non-GMO

This means the meat or poultry comes from animals that were not fed any genetically modified grains or substances (i.e. corn, alfalfa, or soy). To ensure the validity of this claim, look for the Non-GMO Project certification, a small orange butterfly, on the label. This means the producer met the standards mandated by the Non-GMO Project organization, a non-profit that pushes for greater transparency in the food system and the eradication of genetically modified foods.

Deciphering the best option is a matter of choosing what is most important to you, whether that means the treatment of the animals, the quality of the meat, the farming impact on the environment, or all. To ensure a claim is not a vapid statement, it is best to look for third-party certifications and other modifiers like “100-percent” to know the designation accounts for the animal’s entire life after it was weaned. We find the most encompassing options to be certified grass-fed or certified organic. With that said, we all have to continuously fact-check and vet—that is, until the day that the only choice on the market is the healthiest, 100-percent humane and ecological option.

8 Sources of Hidden Gluten

Because of a prevalence of gluten-containing grains in many conventional foods, as well as a high risk for ingredient cross-contamination, gluten is ubiquitous—and it can sneak up on us in unexpected ways.

By Stacey Lindsay

Gluten: a perpetual concern, an obsessed-over topic, a sneaky substance. Made up of two proteins called glutenins and gliadins, gluten has created an upswell of concern—and for good reason. At least 1 percent of Americans suffer from Celiac disease, a serious immune reaction to consuming gluten. Furthermore, research states that gluten may negatively impact those who don’t have Celiac, often deemed non-celiac gluten sensitivity or gluten intolerance, in the form of bloating, rashes, inflammation, and a well of other issues.

The protein substance, which is present in wheat, barley, and rye, has created a sort of chasm in the food world: There are the foods with gluten and the foods without. But it’s not that simple. Because of a prevalence of gluten-containing grains in many conventional foods, as well as a high risk for ingredient cross-contamination, gluten is ubiquitous. It can sneak up on us, often in unexpected ways, including foods made without gluten-grains, beauty products, and even medications. Unless an item is marked Certified Gluten-Free, a ruling issued by the FDA in 2013, knowing whether or not you’re inadvertently consuming gluten can be a challenge. That is why we rounded up eight of the most common foods and products that unexpectedly have it.

It’s yet another powerful reminder to peel back the layers and investigate all that we put in, on, and around our bodies.

Seasonings

In an ideal world, that taco seasoning pack would only contain chili pepper, garlic powder, red pepper, paprika, cumin, and some salt and pepper. However, chances are that some wheat starch or wheat flour is in the mix. (The same goes for other artificial additives, like anti-caking agents and coloring.) Read the labeling on seasonings, as well as spices and bouillon, to make sure they only contain the spices and salt. Or better yet, create your own blends.

Soy Sauce

Since it’s not explicitly marked (and the name can be a little misleading), soy sauce tends to catch many by surprise. But turn over the label and you’ll see that the main ingredients are soybeans, wheat, salt, and some sort of fermenting agent. Luckily, gluten-free options, as well as healthier coconut aminos and tamari sauce, are widely available and pack the same salty-umami punch. (Also watch out for teriyaki sauce, since one of its made ingredients is soy sauce. Look for teriyaki made with coconut aminos or tamari.)

Condiments

Wheat is ubiquitous in conventional ketchups, mustards, relishes, salsas, and other dressings because it is a cheap and easy way to stabilize and thicken. Thankfully, many manufacturers of condiments, dressings, and sauces are now clearly stating if their product is gluten-free.

Liquor

Beer tends to be the more obvious and avoided glutinous alcohol. But it’s important to remember that many gins, bourbons, vodkas, and whiskeys are essentially distilled from either wheat, barely, or rye and therefore likely contain gluten. Look for libations that are made from potato, corn, or grapes (ideally, organically grown and non-GMO).

Deli Meats

Unless they’re labeled as gluten-free, prepackaged meats, such as turkey, ham, and roast beef, often contain salts, seasonings, and other binders and flavorings that can contain wheat gluten. Ideally, opt for fresh meats that are sustainably raised, grass-fed, and hormone-free.

Personal Care Items

Over the past several years, a growing number of skin care and beauty companies have started to create products that are gluten-free. Others have become more explicit about the fact that they do not use gluten in their formulations, but they still may contain trace amounts of gluten. The reason for this is that forms of wheat, barley, and rye are common additives to face creams, lipsticks, and other products. (Hydrolyzed wheat protein and barley malt extract are two common forms.) The Mayo Clinic states that gluten cannot be absorbed through the skin, but there is still a risk of imbibing the product other ways.

Vitamins and Medications

While it is obvious to focus on the active ingredients of a supplement or medication, it may be less so to consider the inactive ingredients. Various oral tablets and capsules contain excipients, which are inactive ingredients that serve to carry or deliver the active ingredients. Common examples include forms of lubricating salts, glidant silicas, and water-binding starches. The latter are commonly derived from corn, but some manufacturers do use wheat starch. If this is a concern, ask your pharmacists—or dissect the label.

Oats

Oats, or more specifically oatmeal, tends to be confusing. The reason is because oats are naturally free of the gluten proteins found in wheat, rye, and barley, however they can—and most often do—have traces of gluten from cross-contamination. This can happen in the field, as oats are commonly grown in close proximity to wheat and other gluten-containing grains, or in the facility, as oats and other grains are often processed under the same roof. So, it is important to vet your oatmeal to make sure it is certified gluten-free and sourced from a manufacturer that maintains the most rigid of safety approaches in their farming and processing.

If you are looking to be more diligent about ridding gluten, the Celiac Disease Foundation is an excellent resource for further understanding and avoiding the substance, as well as vetting food manufacturers’ safety practices.