WHAT A FOOD LABEL SAYS – AND WHAT IT REALLY MEANS
Food labels are meant to inform us. But often, they simply confuse us. Some food manufacturers use carefully crafted catch-words to imply more than they really deliver. For example:
> “Made with whole grains” does not mean the product is 100% whole grains. It could mean: Only a pinch of whole grains is added to many more refined ones.
> “No cholesterol” peanut butter? The food never contained cholesterol in the first place. Cholesterol is only found in animal products. Plant-derived food never has cholesterol.
> “Sugar-free” products may have higher levels of fat in order to make up for the taste and texture that is lost when sugar is removed.
> “Low calorie” usually means chemical sweetener added.
> “Fruit-flavoured” does not necessarily mean the product is flavoured with real fruit. It is most likely flavoured with chemicals that impart a fruity taste.
> “Natural flavours” can be highly processed and contain many chemical additives. In some cases, natural flavours aren’t much different from artificial flavours in terms of chemical composition and health effects (allergies).
> “Low fat” products are not always necessarily healthy, sometimes they can be highly processed foods packed with stabilisers, emulsifiers and fillers.
> “High protein” bars may contain a significant amount of sugar and other less healthy ingredients.
> “Good for your gut” claims, a big trend now, can be based merely on the presence of a specific ingredient or the product’s fibre content. But watch it, the product might be full of artificial sweeteners, colourings and other unnatural substances that are unhealthy if consumed often.
> “Vegan” and plant-based food products may be highly processed and contain high levels of fat, salt and sugar alongside many additives used to create the right texture, flavour, and mouthfeel.
USEFUL TIP: A front label only gives limited information. It’s important to read the ingredients list at the back. Are there excessive amounts of added sugar, cholesterol, or sodium? The first few ingredients listed are what make up the bulk of the food item, as ingredients are listed in descending order. Products that have whole foods listed as the first few ingredients are likely healthier than those that list refined grains or sugars first.
BOTTOM LINE: You can’t entirely trust the information on a food label. A great way to eat better is to cook for yourself so you know exactly what you’re eating.