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Products with this attribute are certified gluten-free.

Gluten is a type of protein that is found in certain grains and their hybrid grains, such as barley, oats, rye, triticale and wheat. Couscous, bulgur, spelt, and Kamut also contain gluten.

People diagnosed with celiac disease, an autoimmune disorder, should avoid eating foods containing gluten. When a person with celiac disease consumes gluten, it causes a varying amount of damage to the small intestine due to inflammation. As a result, their body is unable to properly absorb many types of nutrients, including iron, calcium, and folate.

Products with this attribute do not contain lactose. Lactose is the main sugar found naturally in milk and other dairy products. People with lactose intolerance do not produce enough, or sometimes any, of an essential digestive enzyme called lactase. Lactose intolerance is not an allergy, but rather an inability to easily digest lactose. The severity of the condition varies from person to person.

Products with the vegetarian attribute do not contain meat, poultry, or fish. While largely plant-based, a vegetarian diet can include animal products such as dairy, honey, and eggs.

The vegan diet excludes all animal products. The vegan label identifies products that are free from meat, poultry, fish, seafood, eggs, dairy, honey, or any other animal derived ingredients (for example, gelatin).

Products with this attribute contain at least 95% certified organic content. Products that are classified as organic comply with strict limits and prohibitions on the use of GMOs, synthetic chemical fertilizers, and chemical pesticides used for eliminating unwanted animals, insects, and plants. Organic farmers must abide by rigorous standards to ensure the health and well-being of animals.

Here is the list of organic certifications recognized by Metro:

• Biologique Canada / Organic Canada (CCPB Srl)
• Ecocert
• Pro-Cert
• International Quality Assurance - Certified Organic
• Quebec-True
• Naturland Fair
• USDA Organic
• European Union

This label identifies products that are made from whole grain ingredients and specifically include whole grain ingredients as their first ingredient. A whole grain includes all three parts of the kernel (or seed) of the grain: germ, bran and endosperm that contain fibers, proteins, vitamins and minerals.

Products with the fat-free label contain less than 0.5 grams of fat per reference amount and serving size. Fats provide energy and help keep you full for long periods.

The attribute Low in FODMAP indicates that these foods are low in FODMAP. FODMAP is an acronym for certain types of carbohydrates found naturally in foods.

F=Fermentable (quickly fermented by intestinal bacteria)

O=Oligosaccharides (fructans and galacto-oligosaccharides, or GOS)

D=Disaccharides (lactose)

M=Monosaccharides (fructose)

A=And

P=Polyols (sorbitol, mannitol, xylitol, and maltitol)

The low FODMAP diet was designed to reduce the symptoms associated with irritable bowel syndrome (IBS). Products with this attributes are suitable for those looking to eat products low in FODMAPs.

Products with this attribute are suitable for people following the paleo diet. These products do not contain alcohol, cereals, starches, legumes, dairy products, refined oils, additives, preservatives, artificial colours, or artificial flavours. The paleo diet excludes most processed foods and is often low in carbohydrates, but high in fat and protein.

The ketogenic (or keto) diet involves drastically reducing your intake of high-carbohydrate foods, like grains, and replacing them with high-fat foods. The keto label indicates that these products contain less than 6 g of net carbohydrates per serving. Net carbohydrates represent the total amount of carbohydrates minus fibre.

Products with this attribute do not contain meat, poultry, or any ingredients derived from meat or poultry, but may contain fish, seafood, eggs, dairy, honey, and ingredients derived from these products. The main difference between a pescatarian and vegetarian diet is the presence of fish and seafood.

This label identifies products that are free from all sweetening ingredients. These products don’t contain artificial sweeteners (such as aspartame, Splenda), natural sweeteners (like agave), sugar ingredients and sugar alcohols (such as sorbitol). However, they may contain naturally occurring sugars (e.g. unsweetened apple sauce).

This attribute identifies products that contain or are made with ancient grains. Some examples of ancient grains are amaranth, barley, buckwheat, farro, Kamut, blue corn, quinoa, spelt, millet, sorghum, teff, and wild rice. Usually used whole, ancient grains are rich in fibre and nutrients.

This label evaluates the ingredients listed and identifies products that are free from artificial colours, artificial flavours, and artificial preservatives.

Products with this attribute do not contain any added flavouring ingredients, including artificial flavours, flavouring agents, and artificial chemical flavourings.

Products with this attribute do not contain any artificial colours.

Products with this attribute do not contain any preservatives.

Products with this attribute do not contain any naturally occurring or added caffeine, nor any theobromine or its derivatives.

Products with this attribute do not contain artificial nitrate or nitrite ingredients. The food industry uses nitrates and nitrites as preservatives, especially in cold cuts, bacon, and ham. They are used to preserve food, make it more appealing, and retain nutrients. Products with this attribute may contain ingredients that have naturally occurring nitrites or nitrates, like celery extract.

Foods with this attribute do not contain palm oil. Palm oil is extracted from the flesh of the fruit, while palm kernel oil is produced from the crushed kernel.

Palm oil is widely used in our food system and can be found in many processed food products, including margarines, cookies, crisps, and crackers.

Palm oil has 50% saturated fat and palm kernel oil has 82% saturated fat. Excessive consumption leads to an increase in blood cholesterol levels.

Products with the plant-based attribute do not contain meat, poultry, fish, seafood, eggs, dairy, or any other animal-derived ingredients.

Products with this attribute do not contain tartrazine. Tartrazine is a synthetic yellow-orange dye used in the food industry. It has been associated with adverse reactions among consumers who are sensitive to it.

A serving of this product provides at least 5% or more of your recommended daily amount of vitamin C. Vitamin C is involved in hundreds of body processes, including the absorption of iron from food.

A serving of this product provides at least 30% or more of your recommended daily amount of vitamin C.

A serving of this product provides at least 50% or more of your recommended daily amount of vitamin C.

A serving of this product provides at least 5% or more of your recommended daily amount of iron.

In the body, iron is used to transport oxygen to tissue and muscle cells in addition to participating in several physiological processes such as the regulation of cell growth.

A serving of this product provides at least 15% or more of your recommended daily amount of iron.

A serving of this product provides at least 25% or more of your recommended daily amount of iron.

A serving of this product provides at least 5% or more of your recommended daily amount of calcium. Calcium is the mineral present in greatest quantity in the body. It is used not only for building and maintaining healthy bones and teeth, but also for muscle contraction and blood clotting.

A serving of this product provides at least 15% or more of your recommended daily amount of calcium.

A serving of this product provides at least 25% or more of your recommended daily amount of calcium.

Products with this attribute do not contain added sugars or any ingredients containing added sugars or sweeteners. However, they may contain naturally occurring sugars (e.g., unsweetened applesauce).

Products with this label contain at least 2 grams of fibre per reference amount and serving size.

The fiber requirements are between 20g and 40g per day. Fiber plays several roles in the body such as normalizing intestinal transit, promoting microbiota health, normalizing blood sugar levels.

Products with this label contain at least 4 grams of fibre per reference amount and serving size.

Products with this label contain at least 6 grams of fibre per reference amount and serving size.

Products with this label contain less than 5 mg of sodium per reference amount and serving size. The body needs only a small amount of sodium to function properly. Too much sodium can lead to high blood pressure, a major risk factor for stroke, heart disease and kidney disease. Most of the sodium we consume comes from processed foods.

Products with this attribute have a protein rating for 20g or more per reasonable daily intake, or per 30g combined with 125 mL of milk if the food is a breakfast cereal.

Products with the low cholesterol label contain 20 mg or less of cholesterol per reference amount and serving size and, if the reference amount is 30 g or 30 mL or less, per 50 g. The product must also meet the conditions for a low in saturated fat claim (2 g or less of saturated and trans fatty acids combined per reference amount and serving size, and the food must provide 15% or less energy from the sum or saturated and trans fatty acids). Cholesterol is a type of fat produced by the liver.

Products with this label are kosher certified. They comply with the religious requirements for kosher certification.

Products with this label comply with the religious requirements for halal certification.

Fair trade is a trading partnership, based on dialogue, transparency, and respect, which seeks greater equity in international trade. It contributes to sustainable development by offering better trading conditions for, and securing the rights of, marginalized producers and workers in the Global South. In short, fair trade allows producers to live decently and promotes an economy based on economic, social, cultural, and environmental rights.

This attribute indicates products that are certified fair trade.

Metro recognizes the following certifications:

• Ecocert
• Fair for life
• Biopartenaire
• Fair Trade Certified
• Naturland Fair
• Food Alliance
• 4C association

Products with this attribute do not contain genetically modified organisms (GMOs) and are Non-GMO Project Verified and compliant with the Non-GMO Project Standard.

Genetically modified organisms are microorganisms (e.g., vegetables, fruits, cereals) whose genetic material has been changed using genetic engineering to give new characteristics that would not occur naturally. For example, a food might be genetically modified to increase its nutritional value, or a plant modified to increase its pesticide tolerance and insect resistance.