Misleading Food Labels
Food manufacturers seem to mislead people into believing that their products are healthier than they really are. How does an average person cut through the crap?
While our government is supposed to stand up for the people and protect us, at times it seems that they allow us to be misled, and this is certainly true with food advertising. I can help give you the skinny so you don’t get hit with more calories than you bargained for.
First of all, the “Ingredients” list of a food label is very important. Manufacturers must list ingredients in descending order (most to least). You will be amazed at how many products have sugar, high fructose corn syrup, or some other sweetener listed in the top 5 ingredients. I have seen many products, especially those for kids, have 3 of the first 5 ingredients be sugar or other sweeteners.
A real popular promotion with foods is to label them “whole grain”. While “whole grain” or “whole wheat” is typically healthier, it is better to look for “100% whole grain/wheat”. Only then are you getting the health benefits of the entire grain, vs. something made with whole grain flours, which does involve processing and loss of the bran and germ of the grain. Always chose 100% whole grain when able.
And how many of us know the difference between calorie-free, low-calorie, reduced calories, and light? How about fat-free, low-fat, reduced fat, and light? The same terminology can be applied to sugar, cholesterol, and sodium. It is easy for manufacturers to use this terminology to mislead you into thinking you are making the healthiest selection, but unless you know the rules regarding the use of this terminology, you might not be making the best choice. To help you with this terminology, I have included a Label Dictionary at the end of this article.
Lastly, I would like to touch on the topic of sugar and food labels, as many people make the same common mistake when reading a label. Sugars are listed under the Total Carbohydrate section of a label, and many people focus on how much sugar is in the product. Natural sugars that are found in dairy and fruit are listed as “Sugars” and this should not necessarily scare you away. Yogurt for example, will have a significant amount of sugar (lactose and fructose respectively) from the dairy and fruit that it contains. This is not as much a concern as sugar that is added to the product. To find the added sugar, we turn to the ingredient list mentioned above, and see if sugar or other sweeteners were added. If you do not see other sweeteners, the sugar it contains must be from the natural ingredients.
Just like the Nutrition Facts, nutrient content claims are defined for one serving. For example, that means that a high-fiber cereal has 5 or more grams of fiber per serving.
|Nutrient Content Claim||Definition (per serving)|
|Calorie free||less than 5 calories|
|Low calorie||40 calories or less|
|Reduced or fewer calories||at least 25% fewer calories*|
|Light or lite||one-third fewer calories or 50% less fat*|
|Sugar free||less than 0.5 gram sugars|
|Reduced sugar or less sugar||at least 25% less sugars*|
|No added sugar||no sugars added during processing or packing, including ingredients that contain sugars, such as juice or dry fruit|
|Fat free||less than 0.5 gram fat|
|Low fat||3 grams or less of fat|
|Reduced or less fat||at least 25% less fat*|
|Light||one-third fewer calories or 50% less fat*|
|Saturated fat free||less than 0.5 gram saturated fat
|Low saturated fat||1 gram or less saturated fat and no more than 15% of calories from saturated fat|
|Reduced or less saturated fat||at least 25% less saturated fat|
|Cholesterol free||less than 2 milligrams cholesterol and 2 grams or less of saturated fat|
|Low cholesterol||20 milligrams or less cholesterol and 2 grams or less of saturated fat|
|Reduced or less cholesterol||at least 25% less cholesterols and 2 grams or less saturated fat|
|Sodium free||less than 5 milligrams sodium|
|Very low sodium||35 milligrams or less sodium|
|Low sodium||140 milligrams or less sodium|
|Reduced or less sodium||at least 25% less sodium|
|Light in sodium||50% less*|
|High Fiber||5 grams or more|
|Good source of fiber||2.5 to 4.9 grams|
|More or added fiber||at least 2.5 grams more*|
|High, rich in, excellent source of||20% or more of Daily Value*|
|Good source, contains, provides||10% to 19% of Daily Value*|
|More, enriched, fortified, added||10% or more of Daily Value*|
|Lean**||less than 10 grams fat, 4.5 grams or less saturated fat, and 95 milligrams cholesterol|
|Extra Lean**||less than 5 grams fat, 2 grams saturated fat, and 95 milligrams cholesterol|
|* as compared with a standard serving size of the traditional food
** on meat, poultry, seafood, and game meats