15 Misleading Food Labels and What They Really Mean

When you’re browsing the grocery store aisles, it’s easy to get drawn in by attractive packaging and clever marketing claims. However, not all food labels are created equal, and some can be downright misleading. It’s important to know what these labels really mean so you can make informed choices about what you’re putting in your body. Here are 15 misleading food labels and what they really mean.

“Natural”

The term “natural” is not regulated by the FDA, which means that companies can use it to mean just about anything. A product labeled as “natural” may still contain processed ingredients, added sugars, or artificial preservatives. Don’t assume that “natural” means healthy or wholesome.

“Multigrain”

Just because a product is labeled as “multigrain” doesn’t mean it’s actually good for you. All it means is that the product contains more than one type of grain, but those grains may be highly processed and stripped of their nutrients. Look for products that are made with whole grains instead.

“Made with Real Fruit”

Products that claim to be “made with real fruit” may contain only a small amount of actual fruit, and it may be in the form of concentrate or puree. Check the ingredient list to see how much fruit is actually in the product, and watch out for added sugars and artificial flavors.

“Low Fat”

When a product is labeled as “low fat,” it means that it contains 3 grams of fat or less per serving. However, many low-fat products compensate for the lack of fat by adding more sugar, salt, or artificial ingredients. Don’t assume that low-fat means healthy.

“Organic”

While organic products are generally grown without the use of synthetic pesticides and fertilizers, the organic label doesn’t necessarily mean that a product is healthier or more nutritious. Organic junk food is still junk food, and organic produce may still contain traces of pesticides.

“Gluten-Free”

Gluten-free products are necessary for people with celiac disease or gluten sensitivity, but they’re not automatically healthier for everyone else. Many gluten-free products are highly processed and may contain more sugar, fat, and calories than their gluten-containing counterparts.

“No Added Sugar”

Products that claim to have “no added sugar” may still contain naturally occurring sugars, such as those found in fruit or milk. They may also contain sugar alcohols or artificial sweeteners, which can still have an impact on blood sugar levels.

“Whole Grain”

Just because a product contains whole grains doesn’t mean it’s healthy. Many products that claim to be “whole grain” may contain only a small amount of actual whole grains, and may be highly processed and full of added sugars and unhealthy fats.

“Light”

The term “light” can refer to a product’s color, texture, or flavor, and doesn’t necessarily mean that it’s lower in calories or fat. In fact, some “light” products may contain more sugar or artificial ingredients to compensate for the lack of flavor.

“Zero Trans Fat”

Products that claim to have “zero trans fat” may still contain small amounts of naturally occurring trans fats, such as those found in meat and dairy products. They may also contain partially hydrogenated oils, which are a major source of artificial trans fats.

“Fortified” or “Enriched”

Products that are labeled as “fortified” or “enriched” have had nutrients added to them that may have been lost during processing. However, these added nutrients may not be as easily absorbed by the body as those found naturally in whole foods.

“Sugar-Free”

Products that are labeled as “sugar-free” may still contain carbohydrates and calories from other sources, such as sugar alcohols or artificial sweeteners. They may also have a laxative effect if consumed in large amounts.

“Grass-Fed”

While grass-fed meat and dairy products may have a better fatty acid profile than those from grain-fed animals, the term “grass-fed” is not strictly regulated. Some products may come from animals that were only partially grass-fed, or were finished on grain.

“Free-Range”

The term “free-range” suggests that animals were allowed to roam freely outdoors, but the reality is often quite different. Many “free-range” animals may only have access to a small outdoor area, or may be kept indoors for most of their lives.

“Low Sodium”

Products that are labeled as “low sodium” contain 140 milligrams of sodium or less per serving. However, many processed foods that are low in sodium may still be high in other unhealthy ingredients, such as sugar or artificial additives.

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