The Smart Shopper’s Guide to Reading Between the Lines on Food Labels

Marketing is designed to catch our attention and convince us of the benefits of a product. When it comes to food, certain labels may be misleading. Knowing what to look for on food packaging can help you keep yourself and your family healthy.

First, we have “made with.” This phrase is often used to make things seem healthy. Packaging may claim that a food is “made with real honey,” for example. While it does mean that real honey is one of the ingredients, it doesn’t guarantee that it is only real honey being used to sweeten the product. The food may also contain refined sweeteners and fillers. To avoid misunderstanding packaging claims, turn to the list of ingredients to review what the food is actually “made with”.

“Multigrain” may sound like it is healthy, but it isn’t always. Multigrain is not the same as whole grain, so multigrain products are often still made from refined grains. Refined grains are inflammatory, less nutrient dense, and likely to contain chemical traces from processing. Look for organic whole grain bread products with 100% whole grain ingredients.

While “enriched” and “fortified” may sound like beneficial claims, these foods tend to be filled with trouble. Foods that are enriched or fortified have been highly processed and stripped of their natural minerals and vitamins. Companies add a fraction of the nutritional value back to the product with synthetic vitamins to attempt to make up for the loss of nutrients during processing. Synthetic vitamins do not cascade through the nutrient pathways in the cells properly, which can have significant effects, especially for some individuals. This leads to nutrient deficiencies that may eventually develop into health conditions. Flours and refined grains are the most common “enriched” and "fortified" ingredients to look out for.

Foods with “no added sugar” are definitely healthier, right? Not always. Sometimes companies will use this term when artificial sweeteners are present. Artificial sweeteners can cause long lasting health issues and contribute to inflammation over long periods of consumption. Even if artificial sweeteners aren’t used, that still doesn’t mean the product is healthy. It’s often the case that “no added sugar” is a claim used to make a high carb food seem healthier. Check the nutrition label to see how many carbs one serving really packs.

“Organic” is a legitimate and regulated term, but all organic foods aren’t healthy. A highly processed product high in carbs may be made with organic ingredients, but it will still contribute to inflammation and metabolic dysfunction. Organic is definitely a positive attribute, but not all organic foods promote long term health. Check the ingredients list and nutrition label to understand what you’re really eating.

The best strategies to ensure you’re making healthy food choices are to read the ingredients list and check the nutrition panel. The list of ingredients is in descending order, so the product contains more of the ingredients at the beginning of the list. Look for products with all whole foods in the ingredients list. Even better, opt for one-ingredient foods, like vegetables, meats, legumes, nuts, and seeds. Looking at the nutrition panel will help you meet your protein goals and keep your carb intake to an appropriate level.

Overall, the best strategy is to eat a variety of organic whole foods, including lean meats, vegetables, legumes, nuts, seeds, fruits, and whole grains. For an individualized nutrition plan, functional lab interpretation, and holistic health recommendations, consider scheduling an appointment with Renewed Hope Nutrition Center.