How to Understand Misleading Food Labels
Lindsay Knake
| 4 min read
Food labels can be difficult to navigate. Manufacturers add claims such as “natural” and “hormone-free,” but what do they actually mean?
The U.S. Food and Drug Administration (FDA) regulates many health and nutrition claims on food and beverage labels, but food manufacturers can also make some misleading or inaccurate claims. Let’s look at common claims manufacturers make on food labels, what they mean and don’t mean and how to find helpful nutritional information on food labels.
Common misleading claims on food labels
Sugar-free or no sugar added
Sugar-free food is limited to 0.5 grams of sugar per serving, per the FDA. While these foods may not have added sugar such as table sugar or high fructose corn syrup, they may have sugar alternatives such as aspartame, sucralose or sugar alcohols. These artificial sweeteners are not healthier than table sugar and can make you crave more sweetness.
Lightly sweetened
While the FDA does have requirements for a product to be labeled as “reduced sugar” or “sugar free,” there is no FDA-approved definition of lightly sweetened. When you see a product with this label, look at the label to see the amount of sugar or sweetener per serving.
Calorie free
If a product has 5 or fewer calories per serving, it can be considered calorie free. However, it can still contain artificial sweeteners and sugar alcohols. A sugar alcohol called erythritol is associated with an increased risk of negative health effects such as heart attack, stroke and Type 2 diabetes.
Sometimes, manufacturers will adjust serving sizes so foods can have the calorie free label. Check out serving sizes when you see this label on a product.
Natural
While the term “natural” seems healthy and self-explanatory, it doesn’t mean much when it comes to food. Natural means there are no artificial colors or additives, but sugar and salt are natural. Eating too much of each is linked to chronic conditions such as Type 2 diabetes and heart disease.
Hormone-free
If you see a package of chicken breasts or a pork tenderloin with “hormone-free” on the label, know that’s a marketing tactic. In the United States, the Department of Agriculture (UDSA) does not permit hormones in poultry and pork.
Multigrain
When the front of a package says “multigrain,” it may sound healthy. The term means there is more than one grain, but it’s not an indicator of whether the product is whole grain, according to Harvard Health. Check the ingredients list to be sure the first ingredient says 'whole grain,' or the word 'whole' appears right before the grain's name.
Organic candy
Some candies may have “organic” on the front of the packaging or the green and white UDSA Organic Seal on the back of the label. The USDA requires all foods with organic labels to meet specific standards, including prohibiting most synthetic fertilizers, pesticides and herbicides. While “organic” on a label can make candy seem healthier, it’s still candy with added sugars or alternative sweeteners. Dietary Guidelines for Americans recommend limiting sugar intake to no more than 10% of your daily calories.
How to understand food labels
Next time you’re at the grocery store, here are tips to understanding food labels.
Skip the claims on the front of the label.
Look for seals on the back to see what’s been verified, including items such as “gluten-free” or “organic.” Don’t skip gluten unless you have a gluten sensitivity or celiac disease, but gluten can show up in unusual places such as salad dressings and seasonings.
Look at the list of ingredients.
A food item should have the main ingredients listed first. Peanut butter, for example, should have peanuts as the first ingredient rather than sugar.
A shorter ingredients list can mean the food has fewer additives and preservatives. Also, look for vegetables and fruits that are fresh, frozen or canned.
Read the serving size.
A serving size on the label may be a lot smaller than what you’d want to eat, especially with junk food. A food label will typically show the nutrients per serving size and per product.
Look at nutrients per serving and product.
Pay particular attention to sugar, sodium, saturated fat and fiber. If the label has 5% or less of a daily value of sugar, sodium and saturated fat, that’s considered low. A high amount is 20% of the daily value. Focus on getting lower sugar, sodium and saturated fats and higher amounts of fiber, vitamins and minerals.
Image: Getty Images
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