Food Labels Decoded
Are You Really Eating What You Think? - With Beth Bollinger
Imagine you're in a grocery store, holding a snack that looks healthy. The packaging proudly claims it’s natural, low fat or has no added sugar. But the truth? It’s hidden in the fine print, the food label.
Food labels are like a secret code for nutrition. Once you learn to decode them, you gain the power to make truly informed choices, fuel your body the right way and avoid hidden health traps.
Today I'm thrilled to welcome Beth Bollinger as a guest author! Beth is a nutritionist, integrative health practitioner and mother of four who publishes CGM-tested low glycemic recipes that are grain-free, refined sugar-free and low glycemic. Her mission? To help you achieve optimal metabolic health, balanced blood sugar levels and healthy aging through real, nutritious food.
If you love smart, science-backed nutrition advice, make sure to subscribe to Beth’s publication Nest Wellness by Beth Bollinger for more incredible insights and recipes!
Now, let’s dive in and decode those food labels so you can take charge of your health with more confidence!
Food Label Reading is a Game-Changer for Your Health
Most people don't take the time to read food labels carefully and understand what they actually tell you. The front of the item may say 'healthy', 'natural' or 'low fat', but that doesn't always mean it's good for you. The real truth is in the small print, where hidden sugars, sneaky additives and misleading portion sizes can make a product seem healthier than it actually is.
The problem? Many people either don't read food labels or don't understand what they mean. Studies show that while labels are meant to provide guidance for healthier choices, most shoppers don't use them to their full advantage. See yourself:
Only 5% of consumers consistently read food labels. Research presented at the Institute of Food Technologists (IFT) conference revealed that the vast majority of shoppers don’t pay attention to nutrition labels while making purchases. (Source)
Many consumers struggle to interpret labels correctly. A study in the Journal of the Academy of Nutrition and Dietetics found that almost 58% of consumers didn’t understand food labels and 40% only partially understood them. This means even those who check labels may not be making fully informed choices. (Source)
Food labels influence just over half of shoppers. According to a YouGov survey (2024), only 53% of American consumers use nutrition labels to guide their food purchases, suggesting that nearly half of shoppers don’t consider them at all. (Source)
By taking a few seconds to check ingredients and nutritional information, it can make the difference between fueling your body with nutrients or unknowingly ingesting harmful chemicals or excessively processed ingredients. Once you know what to look for, you'll never look at food packaging the same way again.
Learn why reading food labels is so important:
Prevents hidden sugar overload: Many foods labeled as “healthy” have a lot of added sugars. They might be called high fructose corn syrup, dextrose or maltodextrin.
Avoids unnecessary chemicals: Preservatives, artificial flavors and additives can harm your gut and cause inflammation.
Helps manage weight & metabolism: Knowing the protein, fat and carb breakdown helps you make balanced choices and understand where your nutrients are coming from.
Reduces health risks: High sodium, unhealthy fats and additives can increase risks of heart disease, diabetes and more.
Empowers smarter shopping: Knowing what to look for helps you avoid misleading marketing tricks.
Detects artificial sweeteners: Ingredients like aspartame, sucralose and saccharin are often marketed as "sugar-free" but can disrupt metabolism and gut health.
Identifies ultra-processed foods: The longer the ingredient list, the more likely a food is highly processed. Avoid items with too many unfamiliar or chemical-sounding ingredients.
Keeps portion sizes in check: Portion sizes on labels can be misleading and give the impression that a product is healthier than it actually is. Learning to read them correctly helps with mindful eating.
Supports food intolerances & allergies: Spotting hidden allergens like soy, gluten, dairy or nuts can help prevent unwanted reactions and digestive issues.
Mastering food labels isn’t just a skill, it’s a powerful tool for taking control of your health.
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How to Read Food Labels
Food labels can be tricky, but if you know what to look for, they can be an effective tool for making healthier choices. Companies use clever marketing strategies to present products more healthily than they actually are.
That's why it's so important to understand food labeling. With a little practice, you can easily break down what's really in your food and avoid hidden sugars, harmful additives and misleading portion sizes.
Here's a step-by-step guide to help you make informed choices at the grocery store.
1. Start with the Ingredients List
The ingredients are listed in descending order by weight, i.e. the first ingredients make up the largest proportion of the product. If sugar or unhealthy oils are at the top of the list, this means that the product contains more of these than the healthier ingredients. Red Flags to Watch Out For:
Hidden sugars: Anything ending in “-ose” (glucose, fructose, sucrose) or syrups.
Artificial additives: Aspartame, MSG and artificial colours (Red 40/E129, Yellow 5/E102).
Trans fats: Partially hydrogenated oils which are linked to heart disease.
Go for short, whole-food ingredient lists. If you can’t pronounce it, reconsider eating it!
2. Check the Serving Size
Have you ever consumed a whole bag of snacks only to realize that the label says 2.5 servings?
Food manufacturers often use small portion sizes to make things look better. Always check how many servings are in the package before judging the nutritional value.
3. Understand the Macronutrients (Protein, Fats, Carbs)
It's not just about how much protein, fat or carbohydrate a product contains it is even more important where these nutrients come from. The quality of the source determines how beneficial (or harmful) the food is for your body.
Protein: Choose high-quality protein sources like products that contain whole food protein sources like legumes, nuts, seeds, eggs or high-quality dairy. These provide a complete range of amino acids and better absorption. Read about amino acids and Protein in my latest articles.
Fats: Avoid anything containing trans fats (often listed as partially hydrogenated oils) and keep saturated fats to a minimum. Instead look for products that provide healthy fats from sources like nuts, seeds, extra virgin olive oil, avocado, or coconut oil.
Carbs & Fiber: Go for fiber-rich, whole-food sources in products with at least 3g of fiber per serving, ideally from whole grains, legumes, vegetables or nuts. These carbs support digestion, keep you full and help regulate blood sugar. Read about Fiber in my latest article.
4. Sugar Content is Your Silent Enemy
A single can of soda can have 40 grams of sugar, that’s 10 teaspoons! The American Heart Association recommends no more than 25g (women) or 36g (men) per day.
Sneaky Sugar Names:
Agave nectar, fruit juice concentrate, malt syrup, evaporated cane juice
High-fructose corn syrup, dextrose, sucrose, maltodextrin
Choose foods with less than 3g of added sugar per serving whenever possible. Read about Sugar in my latest article.
5. Sodium & Additives are Hidden Health Risks
Sodium is essential for normal body function, but excessive intake can lead to high blood pressure, water retention and an increased risk of heart disease and stroke. Many processed foods contain hidden sodium and chemical additives that can have a negative impact on health, even if they don't taste salty.
Limit foods with:
Over 500mg sodium per serving
Preservatives like sodium benzoate, nitrates and MSG
Real-Life Examples: The Good, The Bad & The Misleading
Let's take a closer look at real food labels and find out what they really say. Before you dive into the fine print, try to understand the ingredients and claims based on your intuition. Can you guess what's in the product just from its appearance and marketing? Test your instincts first and then read the label to see if your guess was correct. This exercise will sharpen your sense of hidden additives, misleading claims and the actual nutritional value of what you are eating.
Label 1: Peanut Butter
When you look at the nutrition label of a peanut butter over $6, here's what you'll notice:
Added Sugar (3g per serving, 2g added): Sugar is the second ingredient, meaning there’s more than you might expect. Too much added sugar can spike blood sugar and lead to weight gain. Look for peanut butter with 0g added sugar.
Hydrogenated Oils: The ingredient list shows rapeseed and/or cottonseed oil, which means potential hidden trans fats. Even though the label states 0g trans fat, small amounts can still be present. Opt for peanut butter without added oils.
Saturated Fat (3.5g per serving, 17% DV): Some of this fat is natural, but added oils increase unhealthy fat content. Too much can lead to inflammation and heart disease. Stick to peanut butter with just peanuts.
Sodium (125mg per serving, 5% DV): While not excessive, eating multiple servings quickly adds up. Choose a low-sodium product if possible.
Molasses: If molasses appears in the ingredient list, it means that the product contains additional added sugar on top, in the form of molasses. This is more common in commercial or processed products rather than natural ones.
Better Choice: A peanut butter with only peanuts (and maybe a pinch of salt), no added sugar, no hydrogenated oils, no unnecessary sodium.
Label 2: Natural Yogurt
This yogurt might seem like a healthy, high-protein choice but a closer look at the label reveals some hidden downsides that could be misleading.
Stealthy Sweeteners: The label says 0g added sugar, but don't be fooled! It contains stevia leaf extract and lemon juice concentrate, which artificially enhance the sweetness. Stevia can still trigger sugar cravings, which makes it harder to control your appetite.
Unnecessary Additives & Fillers: Tapioca starch is used to improve texture but adds no nutritional value. Natural flavors may sound innocent, but they often come from chemically processed sources that manufacturers don’t disclose.
Not as ‘Natural’ as It Seems: The presence of sea salt and other additives indicates that this yogurt has been manipulated for taste rather than purity. A truly natural yogurt should contain only milk and live cultures.
Calcium & Vitamin D Distraction: Yes this yogurt contains 15% calcium and 10% vitamin D, but that doesn't compensate for the hidden additives and lack of real, wholesome ingredients.
Misleading Protein: Don't be fooled by the high protein values! This yogurt is ultra-processed and contains secret additives that make it appear healthier than it actually is. Read about Processed Foods in my latest article.
Better Choice: Stick with plain, unsweetened Greek yogurt and add real fruit for sweetness. No hidden fillers, no fake sweetness, just real nutrition.
Label 3: Whole Grain Bread
This whole grain bread looks like a healthy choice, but the label tells a different story. Here’s what is really inside:
Loaded with Added Sugar: The third ingredient is organic cane sugar and each slice has 5g of added sugar. Eat two slices and you’re consuming as much sugar as some cookies!
Overly Processed “Whole Grains”: While it contains whole wheat and seeds, the long ingredient list (including molasses, vinegar and cultured wheat flour) proves heavy processing.
Hidden Sodium: 170mg per slice may seem fine, but two slices double your intake. Excess sodium contributes to high blood pressure and bloating.
Not as Nutritious as It Seems: Despite the fiber, this bread lacks key nutrients like vitamin D, calcium and iron which makes it less beneficial than real whole grains.
Too Many Ingredients = Highly Processed: Bread should be simple: flour, water, salt and yeast. This one has over 20 ingredients, including unnecessary additives.
Organic Doesn’t Mean Healthy: The label says “organic,” but organic sugar is still sugar and organic processed foods can still be unhealthy.
High Glycemic Impact: The mix of refined grains and added sugar causes blood sugar spikes and is leading to energy crashes and increased hunger.
This is processed bread dressed up as healthy. The added sugar, high sodium content and excessive ingredients make it less healthy than it seems.
Better Choice: Look for 100% whole grain bread with no added sugar and minimal ingredients. Choose real food, not marketing hype!
What Advice Does Beth Bollinger Give Us?
I asked Beth Bollinger, a Nutrition Specialist and Recipe Creator about the biggest food label misconceptions she encounters. Here’s what Beth had to say:
The Label Illusion
Many of us have been conditioned to believe that food labels like "natural," "organic," or "low-fat" automatically indicate healthier choices, but these marketing terms often mask the reality of what we're consuming. The truth lies not in flashy packaging claims but in understanding processing levels and ingredient quality.
Ultra-processed foods - those manufactured with industrial ingredients and little resemblance to their original form - typically contain additives, preservatives, and modified components that can disrupt our metabolic health regardless of what the front label promises. These foods are designed for profit margins and shelf life, not for nourishing our bodies. A "low-fat" or "no added sugar" claim doesn't change the fact that many of these products contain ingredients that trigger inflammation, blood sugar spikes, and metabolic disruption.
The Processing Spectrum
Not all processing is created equal. Food processing exists on a spectrum:
Minimally processed foods have been slightly altered from their natural state but retain most of their inherent nutritional value. Examples include:
Washed and packaged fresh vegetables
Frozen fruits without added sugars
Canned fish packed in water or olive oil
Dried legumes and canned beans without additives
Nuts and seeds
Moderately processed foods have undergone some additional changes but are still recognizable and nutritionally valuable:
Extra virgin olive oil pressed from olives
Natural nut butters without additives
Plain yogurt
Tofu
Whole grain or nut flours
Ultra-processed foods bear little resemblance to their original ingredients and often contain:
Industrial additives and preservatives
Modified starches
Added sugars, often under multiple names
Hydrogenated oils and factory-made fats
Artificial colors and flavors
Excessive salt
Choosing Metabolic Health
In a world where convenience is often prioritized over quality, the key to metabolic health isn't avoiding all processing (which would be impractical for most of us) but choosing foods that have been minimally altered from their natural state and combined in ways that support our biology.
When we shift our focus from marketing claims to actual ingredients and processing methods, we can build meals that truly nourish, protect, and energize our bodies - meals that work with our metabolism rather than against it. Ask yourself: "Would my great-grandmother recognize this as food?" and "Does this ingredient list contain more chemicals than whole foods?"
True metabolic health comes from foods that:
Provide stable energy without blood sugar crashes
Contain nutrients our bodies recognize and can utilize efficiently
Support our natural biological processes rather than disrupting them
Leave us feeling satisfied and energized rather than craving more
By learning to see beyond clever marketing and understanding how processing affects food quality, we can make choices that actively support our metabolic health rather than compromising it - regardless of what the packaging claims!
Final Thoughts: Your Health is in Your Hands
Reading food labels isn’t about restriction, it’s about empowerment.
When you understand what’s in your food, you can make informed choices. These choices support your energy, metabolism and overall well-being.
Next time you grab a packaged food, take a second to scan the label. It’s a small habit that makes a huge difference.
Your body deserves real, nourishing food and NutriMindFit is here to help you on that journey.
Now challenge yourself: The next time you shop, check a label and share what surprised you in the comments!
And if this post opened your eyes, share it with someone who needs to read this.
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Disclaimer
This content is for informational purposes only.
It is not intended as medical or professional health advice.
Always consult a healthcare professional before making any health-related decisions.
NutriMindFit is not responsible for any actions taken based on this information.
Individual results may vary.
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love this!
This is a textbook worthy write up. Great job!