Ever felt betrayed by a granola bar? This list is for you! It’s time to do some detective work because between the “sugar-free,” “lite,” and “natural” claims, it’s hard to tell which foods are truly healthy now. Here are 10 label tricks that can turn junk into something healthy.
10. Low-Fat or Fat-Free
The term “low-fat” can make a food seem healthier than it really is. When manufacturers remove fat, they often add extra salt, sugar, or refined carbs to make up for the lost flavor or texture. This leads to the food being higher in calories. Meanwhile, “free” means the product has a very little amount of a particular nutrient. Fat-free = less than 0.5 grams per serving, according to the American Cancer Society.
9. Made with Sea Salt
Sea salt is often marketed as a healthier option than regular table salt. The thing is, chemically, they are very similar. Both of them contain roughly the same amount of sodium, and excessive sodium intake contributes to high blood pressure. As per the American Heart Association, most sea salts don’t offer real health benefits. The small amounts of trace minerals they offer can be easily found in other healthy foods.
8. Serving Sizes
Let’s make it clear once and for all: one package doesn’t always mean one serving. Sometimes, a single bottle or bag might sneak in two or three (or more) servings. So if you finished that bottle or bag, you might have taken way more fat, calories, or sugar than you intended. Before trusting the numbers, double check the serving size.
7. Light or Lite
These terms can mean that the food has fewer fat, calories, or sodium, usually at least 25% compared to a regular version. However, the terms can also refer to a product’s flavor or color. For example, light olive oil means it has lighter flavor, not fewer fat or calories.
6. Made with Real Fruit
Some products boast terms like “contains real fruit juice” or “made with real fruit.” But the truth is, this could be misleading. The products may contain some fruit, but it’s usually in a very small amount or a highly processed fruit puree has been used. That little fruit doesn’t change the fact that the bulk of product may be sugar and artificial colors and flavors.
5. Gluten-Free
For people with gluten sensitivity, “gluten-free” labels are important. However, there are others who think these labels suggest healthier or lower-calorie options, which isn’t always the case. Many gluten-free products use extra refined starches and sugar to maintain flavor and texture, making them higher in calories or sugar.
4. Superfoods and Superfruits
Terms like “superfoods” and “superfruits” mislead consumers because they make certain foods sound like they’ve got magical health boosters. Here’s the reality: there’s no scientific standard for what qualifies as a superfood. Foods like kale, acai, and blueberries are packed with nutrients but they can’t fix all health problems.
3. Lightly Sweetened
This term is appealing and suggests less sugar, but there’s no regulation or legal definition for “lightly sweetened” by FDA. This means, a product can easily claim to have less sugar even if it’s not the real case. A better way to check the sugar content is to read the ingredient list and scan for various forms of sugar (sucrose, fructose, and maltodextrin among others).
2. Wheat or Multi-Grain
Let’s be honest. How many times have you associated the terms “wheat” and “multi-grain” with being healthy? The term “wheat” just means that the product contains wheat, and this could just be highly processed flour. Look for “100% whole wheat” or “100% whole grain” as the first ingredient to make sure you’re getting real health benefits.
1. Natural
The word “natural” may evoke images of fresh, wholesome, and straight-from-the-earth foods, but don’t get fooled. According to FDA, natural means there’s no added synthetic ingredients and artificial colors. This also means that a “natural” product can still have highly processed ingredients and GMOs.