I’ll admit it: I’ve fallen for meals labels earlier than. One time I used to be in a rush on the grocery store and grabbed a cereal proudly labelled “Multigrain.” In my head, that meant loads of healthful entire grains.
Afterward, once I truly checked the components, I realised it wasn’t the case in any respect. Multigrain merely means there’s a couple of kind of grain, and so they can nonetheless be principally refined.
Has one thing like this occurred to you? You purchase one thing pondering it’s a more healthy alternative, solely to grasp afterwards that the label wasn’t telling you the complete story.
Meals labels are supposed to assist us make higher choices, however the actuality is they are often complicated, intelligent, and typically downright deceptive. On this put up, I’ll stroll you thru a number of the commonest tips manufacturers use on their packaging and clarify learn how to spot them, so that you don’t get caught out like I did.
Why meals labels will be so complicated
Right here’s the factor: meals labels aren’t imagined to lie. In each the UK and the US, there are strict guidelines to ensure packaging doesn’t intentionally mislead individuals. Sure claims (like “excessive protein” or “low fats”) have clear definitions that firms are supposed to persist with. So technically, manufacturers are taking part in by the principles.
However that doesn’t cease them from utilizing intelligent wording, design, and buzzwords to make merchandise look more healthy than they are surely. That is what creates the well being halo impact – the impression that one thing is sweet for you, when in actuality the vitamin information inform a unique story.
In a second I’ll present you a number of the commonest tips you’ll come throughout (and learn how to spot them). (And if you happen to’d like a easy approach to keep away from all of those traps, I’ll share extra about that additional down.)
Examples of deceptive meals labels you’ll see each week
When you begin paying nearer consideration, you’ll discover the identical advertising tips popping up many times. They appear convincing on the entrance of the pack, however the particulars on the again typically inform a really totally different story.
These are a number of the commonest examples of deceptive meals labels and vitamin labels you’ll see in outlets each week:
“100%”… 100% of what, precisely?
Manufacturers like to put “100%” in huge letters as a result of it immediately sounds reassuring, however you all the time have to ask: 100% of what?
- “100% juice” – This may be both not-from-concentrate (freshly pressed) or from focus (water eliminated after which added again later). In each instances, it’s legally juice with nothing else added. Kubus 100% Apple Juice is one instance.
- Created from “100% rooster breast” (Birds Eye Chicken Nuggets) The pack says “Our rooster nuggets will all the time be constituted of 100% rooster breast & nothing extra.” Feels like every nugget is pure rooster, however the components present rooster breast 51%, plus flour, oil, starch, salt, spices, and flavourings. The meat is 100% breast, however the product itself is barely about half rooster.
- “100% Nice British potatoes” (Walkers Crisps) – Refers to the place the potatoes come from, not how wholesome the completed product is.
“No added sugar”… however nonetheless candy?
“No added sugar” appears like a inexperienced mild, nevertheless it doesn’t imply sugar-free. It merely means no additional sugar was added throughout manufacturing, not that the product is low in sugar total. Typically the sugar is changed with synthetic sweeteners, which include their very own well being issues. Some examples:
- Juice drinks and nectars – A carton might say “no added sugar,” however fruit juice naturally incorporates sugar. For instance, a “no added sugar” apple juice drink can nonetheless have 4–5 g sugar per 100 ml (from the juice itself) and infrequently makes use of sweeteners like sucralose to spice up flavour.
- Yoghurts – Manufacturers typically spotlight “no added sugar” on yoghurts, however the pot should include fruit purées, concentrates, or sweeteners that hold it tasting candy. One such instance is Activia Peach No Added Sugar Gut Health Yoghurt.
- Sauces – Tomato ketchup or pasta sauces typically carry “no added sugar” claims. In lots of instances, sugar is changed with sweeteners or additional fruit focus to attain the identical sweetness. Instance: Heinz Tomato Ketchup Zero Added Sugar & Salt
Subsequent time you see “no added sugar” on a label, ask your self: What did they use as an alternative? Is it sweeteners, fruit purée, or dried fruit? And bear in mind, synthetic sweeteners include their very own well being issues, so that they’re not essentially a greater choice.
“Pure” & “pure flavours”
“Pure” is likely one of the most overused phrases in meals advertising. It often describes the supply of an ingredient (or flavour), not the general well being of the product.
- “100% pure components” (snack bars) – Bars made with fruit and nuts typically use this declare. True, the components could also be pure, however that doesn’t imply the product is low in sugar or energy. Nakd bars, for instance, are all pure with no added sugar, however as a result of they depend on dried fruit, they’re nonetheless excessive in pure sugars (finest loved carefully).
- “Pure flavourings” (tender drinks): Coca-Cola Original Taste lists “pure flavourings together with caffeine” – but it’s nonetheless a high-sugar tender drink. The phrase describes the flavour supply, not the vitamin.
- “Pure flavourings” (crisps) – Walkers Marmite crisps include pure flavouring, however they’re nonetheless fried, salty snacks. Once more, “pure” on this context refers solely to the flavour, not whether or not the meals is a wholesome alternative.
Actuality examine: “Pure” will be completely wonderful (plain dwell yoghurt, nuts, entire fruit). The purpose is: pure ≠ robotically wholesome, particularly when merchandise depend on dried fruit or added sugars for sweetness.
“Excessive protein” (however ultra-processed)
Protein is a buzzword proper now, and loads of meals proudly show “excessive protein” on the entrance. The declare itself is actual — to make use of it, a product should meet particular standards — nevertheless it says nothing about how processed the meals is, or what else is inside.
- Protein bars – Many “excessive protein” bars pack in 20 g of protein but additionally include lengthy lists of components: sweeteners, sugar alcohols, gums, and protein isolates. They’re marketed as a wholesome alternative however are sometimes nearer to a sweetened confectionery bar by way of processing. One instance is Grenade Oreo Protein Bar.
- Protein yoghurts and puddings – In style high-protein yoghurts and puddings (similar to Muller Myprotein Chocolate High Protein Pudding) will be loaded with synthetic sweeteners, thickeners, and flavourings. They do present protein, however that doesn’t robotically make them a healthful, minimally processed meals.
“Mild / Diminished” — lighter than what?
“Mild” or “lowered” doesn’t imply a product is low in fats, sugar, or energy — solely that it has much less of one thing in comparison with a typical model. That comparability will be deceptive if the unique product was already excessive in fats or sugar.
- Mayonnaise – Common mayo has round 70–80% fats (≈10–12 g per tablespoon). Mild variations lower this to about 30–35% fats (≈4–5 g per tablespoon). So it’s lighter, nevertheless it’s nonetheless a fatty unfold, and a few manufacturers add sugar or starch to steadiness the feel.
- Delicate drinks – “Diminished sugar” drinks typically substitute sugar with synthetic sweeteners. They include fewer energy than the common model, however the sweetness remains to be there, simply from totally different sources.
Subsequent time you see “mild” or “lowered,” ask your self: lighter than what? The one approach to know is by checking the vitamin label and seeing what the numbers truly appear to be.
“Gluten-free” ≠ nutrient-dense
“Gluten-free” is a crucial security commonplace for individuals with coeliac illness or gluten sensitivity. However for everybody else, the label can create a well being halo – it doesn’t robotically imply the meals is nutritious.
- Gluten-free biscuits – Typically made with refined starches (rice or potato flour) and added fat or sugars to interchange gluten’s texture, leaving them simply as sugary and calorie-dense as common biscuits.
- Gluten-free snack bars – Marketed as a wholesome various, however many are nonetheless ultra-processed and excessive in sugar or syrups, solely with out gluten.
Gluten-free is about what’s absent, not what’s good for you. Except you could keep away from gluten for medical causes, it’s higher to guage these meals by their total vitamin.
“Made with actual fruit” — how a lot fruit, actually?
“Made with actual fruit” sounds healthful, however the precise quantity will be tiny in comparison with the remainder of the product.
- Fruit drinks – Capri-Sun Orange incorporates simply 10% fruit juice, the remaining is water, sugar, and flavourings.
- Youngsters’ drinks – Robinsons Fruit Shoot Summer Fruits lists apple juice (5%), strawberry juice (2%), and raspberry juice (1%) — a small proportion total.
- Fruit snacks – Fruit Bowl Peelers are “made with actual fruit,” however that fruit is puréed and concentrated, making them as sugary as many sweets.
Some merchandise genuinely are solely fruit – like BEAR Yoyos (apples, pears, and a small % berries) – however even right here, the pure sugars are very concentrated, so that they’re finest eaten carefully.
Serving sizes can mislead
Serving sizes are one other means labels can provide the unsuitable impression. A bag of crisps would possibly present vitamin “per 30 g serving,” regardless that the pack is 150 g — and most of the people eat the entire bag. Chocolate bars and tender drinks typically do the identical, shrinking the serving so the numbers look smaller.
At all times examine whether or not the serving dimension displays how a lot you’d truly eat, not simply what’s written on the label.
“Multigrain” ≠ entire grain
“Multigrain” simply means a product is made with a couple of kind of grain. It doesn’t imply these grains are entire. A multigrain cereal, bread, or wrap can nonetheless be principally refined flour with solely a small quantity of wholegrain combined in. (I fell for this trick myself as soon as.)
To make certain you’re truly getting wholegrains, search for entire wheat or wholemeal excessive up within the components listing. With oats, simply seeing “oats” is often sufficient, since they’re usually offered in entire kind.
Advertising will not be vitamin
Meals packaging is designed to promote, to not educate. Phrases like “mild,” “pure,” “multigrain,” or “no added sugar” are fastidiously chosen to make merchandise sound more healthy than they are surely. And as soon as that well being halo kicks in, it’s simple to drop the merchandise in your basket with out pondering twice.
That’s why deceptive meals labels matter: they will form your selections, your weight loss program, and even how a lot you spend – typically with out you realising it. The excellent news is that when the tips, you begin to see them in every single place, and so they lose their energy.
A easy answer (and what’s coming)
The reality is, you don’t have to spend ages decoding each label within the grocery store. With the correct strategy, you may spot the purple flags in seconds and really feel assured about what goes in your basket.
I’ve put collectively a sensible technique that reveals you precisely how to do that — step-by-step. It’s all in my new e book, Label Decoder, which is launching very quickly.
For those who’d like a sneak peek, you may download the first chapter for free here. And if you happen to’re not already on my electronic mail listing, be certain that to subscribe — my subscribers would be the first to know when the e book goes dwell, and so they’ll get a particular launch supply too.
Remaining ideas
Meals labels will be intelligent, however as soon as the widespread tips, you’ll by no means have a look at them the identical means once more. Just a little consciousness goes a great distance in selecting meals that’s really good for you.
