Food labeling in the US can be very deceiving to the general public, and as a nutrition professional I still find myself a bit confused sometimes. That’s why I always read the ingredients list and nutrition facts panel before buying a product and never rely on front-of-package labeling. These sneaky food labels might be fooling you into thinking you’re buying (and eating) a much healthier product! The responsibility should not fall on the consumer, but unfortunately it does.
1. “No Added Sugar”
This is a label you’ll find on a wide variety of products from yogurt to ice cream to canned fruit. The implication is that no sweetener has been added to the food and that you are getting purely yogurt, or purely fruit. However, the reality is that while no “sugar” has been added, it is likely an artificial sweetener has. Here is a prime example…
Notice that the “NO SUGAR ADDED” text is highlighted and there is no mention of any artificial sweeteners used. If you’re in a hurry this can might seem much more appealing and healthier than regular ice cream. Let’s take a peek at the ingredients label…
When a food product is made without something it normally contains (no added sugar, sugar free, gluten free, dairy free, etc.) that ingredient must be replaced with something else. In order for the food to have the right flavor, texture, and appearance, a substitution is usually made. In this product, they replaced the sugar with Sucralose (commonly known as Splenda). For some folks this is appealing. Diabetics or those watching their carbohydrate intake (keto/paleo/atkins) may benefit from including foods with artificial sweeteners in their diet. However, if you are simply shopping for an ice cream that is made without “added sugar” or any other sweeteners, this label is very misleading.
2. “All Natural”
You might scratch your head when you see the words “all natural” on the front of a package. What else would be in your food besides ingredients found in nature? From the FDA website:
The FDA has considered the term “natural” to mean that nothing artificial or synthetic (including all color additives regardless of source) has been included in, or has been added to, a food that would not normally be expected to be in that food.
fda.org
However, what the term “natural” does not mean is anything in regards to the actual processing of your food. This includes the use pesticides or GMO in growing the ingredients. So, while you can feel confident that these products do not include any artificial sweeteners or preservatives, it does not mean the food product is organic. And it certainly does not mean the food has any health benefits.
3. “Fat free”, “Cholesterol Free”, etc.
Claims like these on front of package labels imply health benefits that may not necessarily matter. For example, a package of granulated sugar at target is labeled as “fat free” (see below). This may suggest that this product is healthier than other packages of sugar that do not bear the same highlighted label, however the two products are identical and equally devoid of nutrients.
What sneaky food labels have you noticed? Do you have questions about other nutrition labeling terms? Comment below and I’ll add them to the list!