These numbers are surprising when you consider that fewer than five million American adults identify as Jewish, according to a report from Brandeis University (PDF). And even fewer are observant and keep kosher. What gives? “Some consumers perceive the products to be cleaner or more wholesome,” says Mindy Haar, PhD, RD, chair of interdisciplinary health sciences at New York Institute of Technology in Old Westbury, New York. But are they? Here, explore what it means to keep kosher, how to identify which products are kosher, and whether eating this way offers health benefits.

What Does It Mean to Be Kosher?

Kosher foods are those that follow Jewish dietary laws, according to Texas A&M University. “The word kosher is Hebrew and literally means ‘fit or proper,’” Dr. Haar says. “Those who follow these laws believe that they were given by God in the Torah-Bible with details and clarifications added by rabbinical leaders in the first to fourth centuries.” Keeping kosher is followed in Orthodox Judaism in order to be holy, but it is not essential for Reform Jews to keep kosher in their daily life, according to Britannica. The laws of eating kosher are extensive, but it most commonly boils down to the following:

No mixing meat and milk, meaning dairy and meat cannot be consumed together. “One must wait a certain number of hours after eating meat before dairy is consumed,” Haar says. “Depending on custom, this can be anywhere from three to six hours.” You may see the word “pareve” on some food items. This means there are no derivatives of poultry, meat, or dairy in the food.No shellfish, as fish must have fins and scales to qualify as kosher.No pork, as all mammals consumed must chew the cud and have cloven feet.Beef and poultry are allowed if the animal was properly slaughtered by a trained slaughterer and drained of blood.Meat must have been salted to remove blood.Wine can be consumed if it’s been prepared under observation and has not been handled by non-Jews. “Due to sacramental significance, grape products must be supervised from start to finish,” Haar says, adding that this is commonly only practiced by the ultra-Orthodox.Cheese must be certified kosher because some cheeses may use rennet from non-kosher sources as a coagulant.

Kosher also applies to the way food is prepared. “Separate ovens, utensils, sinks, and cutting boards are used in preparing kosher food,” Haar says.

How to Identify Kosher Foods Based on Food Labels

Not all kosher foods will be certified and labeled. For instance, fruits and vegetables are kosher but do not need certification. But for packaged items, it’s easy to spot a kosher certification on the food label. You can find them on all types of foods — cereal, bread, sauces, condiments, and bakery goods are some examples, Haar says. “There are two variables in determining whether or not a food is kosher: the source of the ingredients and the status of the production equipment,” Haar says. “Kosher certification guarantees that the food meets kosher requirements for both variables.” There are many certification companies out there, including OU Kosher, Star-K, and KOF-K. You may also see a food with the K symbol, meaning the manufacturer feels the food is kosher but it has not been officially inspected, Haar says. The certification process requires third-party approval. “Kosher certification involves having an inspector come on regular, unannounced visits to verify that kosher ingredients and equipment is used, basic hygienic practices are followed, there’s been no cross-contamination between meat dairy products, and that all produce is washed and free of insects and worms,” Haar says.

Healthfulness of Eating Kosher

People who eat this way are said to follow a kosher diet, but it’s not a diet in the weight-loss sense. In fact, it’s difficult to say whether keeping kosher will be a healthy choice for you. “Because it is not a diet in the typical sense, it is not thought of as being healthy or unhealthy,” says Trista Best, RD, MPH, an environmental health specialist and consultant with Balance One Supplements (a company that sells supplements) in Dalton, Georgia. After all, the goal of eating kosher foods is to abide by Jewish law, not necessarily to eat the healthiest, most nutritious food. Many consumers appear to be confused on this point, however, as a report from Mintel noted that more than half of the people who buy kosher do so because they believe it’s more healthful. It’s true that eating a kosher diet eliminates some unhealthy foods, such as burritos stacked with cheese or decadent lasagna. “Meat and dairy are prevented from being consumed together,” Best says. This could potentially cut down on the amount of high fat and cholesterol-increasing foods that are eaten, although they can still be eaten separately. There are also plenty of kosher foods that are not healthy. Someone may eat a diet filled with fresh fruits and vegetables while another person might eat packaged foods that are certified kosher. Both diets can be kosher, but they’re not comparable when it comes to nutrition. Eating kosher foods can be helpful for people with food sensitivities, such as those who are lactose intolerant, since they can look for a kosher symbol and the word “pareve” on the label to know that the item is free from dairy and meat.

Kosher Recipes You Can Make at Home

Interested in trying out some new kosher dishes? Here are some links to blogger recipes for some kosher holiday dishes. Just keep in mind that these recipes may be more indulgent than what you’d normally eat, as they are reserved for special occasions, so use portion control and indulge with caution.

Pineapple Raisin Noodle Kugel

Sweet egg noodle kugel is a staple at Jewish holiday celebrations. This one from Tori Avey stands out because it incorporates pineapple and raisin in the base and features a cinnamon sugar–graham cracker crust on top. All of the ingredients involved are kosher, and so long as you don’t serve with meat, the meal stays that way.

Roasted Lamb With Pomegranate and Wine

To keep this roasted lamb dish from Jamie Geller kosher, make sure the lamb you purchase is labeled kosher, meaning it has been properly slaughtered and properly salted. It’s topped with a pomegranate Syrah sauce to make it fit for the winter holidays.

Black Lentils With Glazed Roasted Carrots

This recipe from May I Have That Recipe has a long list of ingredients, but trust us the end result — a bed of lentils with spice-rubbed carrots and a tasty glaze — will be worth the effort. Bonus: This recipe is kosher and vegan, too.

Challah

Serve up a sweet kosher bread from What Jew Wanna Eat for the Jewish holidays — or just because. This recipe calls for more egg yolks than most, which kicks the richness up a notch. The bread takes time; prepare for kneading and letting the dough ferment for a couple of hours before the dough is ready to braid.

Holiday Brisket

What’s a Jewish holiday without brisket? The family recipe from Rebekah Lowin calls for just four ingredients: brisket, beef stock, Lipton Onion Soup Mix, and carrots. Choose a kosher brisket and opt for first or second cut for extra tenderness.

Bottom Line on Kosher Foods

Kosher foods aren’t necessarily healthier, but if you observe Jewish law or participate in Jewish holidays, it’s important to abide by the rules.