How to Read a Food Label: A Biblical & Holistic Approach to Choosing What Nourishes

Our bodies are temples of the Holy Spirit (1 Corinthians 6:19-20), and how we nourish them matters deeply. In today’s world of fast food and flashy packaging, it’s easy to miss the hidden dangers tucked away in seemingly innocent items on our grocery shelves. That’s why learning to properly read a food label is one of the most powerful tools you can carry with you—one that protects not only your body but also your family.

Let’s break it all down clearly so you can shop with confidence and honor the temple God gave you.

Start with the Ingredients List—Not the Front Label

Ignore the marketing slogans on the front (“natural,” “low fat,” “made with real fruit”). Instead, flip the package over and head straight to the ingredients list.

Golden Rule:

The fewer the ingredients, the better.

If it’s made with 5 real, whole food ingredients you can pronounce, you’re probably in good shape.

“Let your eyes look directly forward, and your gaze be straight before you.” — Proverbs 4:25

Ingredients to Avoid

Artificial Food Dyes (linked to hyperactivity, behavioral issues, and inflammation):

• Red 40

• Yellow 5 (Tartrazine)

• Yellow 6

• Blue 1

• Blue 2

• Green 3

• Citrus Red 2

Many of these dyes are banned in other countries but still legal in the U.S. They are synthetic chemicals made from petroleum. Choose products colored with natural ingredients like beet juice, turmeric, or spirulina instead.

Genetically Modified Organisms (GMOs)

GMOs are often hidden in plain sight. Look for clear non-GMO labels or USDA Organic certifications, which prohibit GMOs.

GMO Ingredients Often Labeled As:

• Corn syrup or high-fructose corn syrup

• Soy protein isolate

• Canola oil

• Cottonseed oil

• Sugar (unless listed as cane sugar—it may be GMO beet sugar)

Look for labels that say:

• “Non-GMO Project Verified”

• “USDA Organic”

• Or best yet: whole, unprocessed ingredients without any genetic modification

Additives and Preservatives to Watch For

Even if the ingredients look short, keep an eye out for:

• MSG (monosodium glutamate) – may appear as “yeast extract” or “natural flavors”

• Sodium benzoate and potassium sorbate – common preservatives linked to allergy issues

• Carrageenan – used in non-dairy milks, can irritate the gut

• Artificial sweeteners like sucralose (Splenda), aspartame, and acesulfame potassium

Sugar & Sodium: The Sneaky Stuff

Don’t just look at grams—look at where it falls on the ingredient list. Ingredients are listed in order of quantity. If sugar is in the top 3, that’s a red flag.

Sugar is often disguised under names like:

• Evaporated cane juice

• Corn syrup

• Dextrose

• Fructose

• Maltodextrin

And don’t forget sodium! High levels of “table salt” are common in canned or packaged food.

Limit Processed Foods

If it has a long shelf life, strange chemical names, or comes in a microwave-ready tray, it’s probably far from how God designed food to be consumed. Stick with whole, God-grown foods as much as possible.

Beware of Trans Fats & Seed Oils

Even if a label says “0g trans fat,” it can still legally contain up to 0.49g per serving if “partially hydrogenated oils” are listed in the ingredients. These industrial fats are linked to inflammation, heart disease, and poor metabolic health.

Also avoid refined seed oils like:

• Canola oil

• Soybean oil

• Corn oil

• Cottonseed oil

• Sunflower or safflower oil (unless cold-pressed)

These oils are often highly processed, oxidized, and stripped of nutrients. They may cause oxidative stress in the body and disrupt your omega-3 to omega-6 balance.

Instead, choose whole food fats like extra virgin olive oil, coconut oil, avocado oil, ghee, or grass-fed butter—nourishing fats the Lord gave us in His wisdom.

In Summary: Your Holistic Label-Reading Checklist

• Fewer ingredients = better

• Recognizable, real food ingredients

• Non-GMO or USDA Organic label

• No artificial dyes (Red 40, Yellow 5, etc.)

• No artificial sweeteners

• Avoid preservatives, hidden MSG, and processed oils

• Beware of sugar in disguise

“So whether you eat or drink or whatever you do, do it all for the glory of God.” — 1 Corinthians 10:31

As stewards of our health and caretakers of our families, we get to honor God by choosing foods that give life—not confusion, addiction, or inflammation. Let every trip to the grocery store be an act of discernment and worship.

⚠️ Disclaimer: These statements have not been evaluated by the Food and Drug Administration and this information is not intended to diagnose, treat, cure, or prevent any disease.

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Blessings,

Heidi Davis

Co-Founder with Holy Spirit

Kingdom Come Home