Decoding Food Labels: Focus on Nutrition, Not Just the Claims
When shopping for food, many of us rely on labels to help us make informed choices. However, food packaging often highlights certain claims that may not tell the full story. Terms like “fat-free or “immune-boosting” sound appealing, but they don’t always mean what we think.
As a dietitian, I believe it’s important to understand what these labels actually represent so we can make choices based on nutritional quality rather than marketing. Here’s a breakdown of some commonly used terms and what to look for instead.
➊ “Gluten-Free” ≠ Always Healthier
What it means: Essential for people with coeliac disease or gluten intolerance. The food item contains no more than 20 mg/kg of gluten.
The catch: Many gluten-free packaged foods are ultra-processed and contain refined starches, added sugars, and preservatives.
✔ Better choice: Choose naturally gluten-free whole foods like fruits, vegetables, quinoa, and legumes over processed gluten-free snacks.
➋ Fat-Free”Could Mean More Sugar
What it means: A product with little to no fat (the product contains no more than 0.5 g of fat per 100 g or 100 ml).
The catch: Many fat-free foods replace fat with added sugars to maintain taste and texture.
✔ Better choice: Check the label and choose whole foods, like plain yogurt or other minimally processed options, with no added sugar.
➌ “High Protein” Doesn’t Always Mean Nutritious
What it means: A product contains enough protein to be labeled as a “source of protein” (≥12% energy from protein) or “high protein” (≥20%).
The catch: Some protein bars, cereals, and snacks contain more sugar, artificial ingredients, or additives than actual protein.
✔ Better choice: Check the ingredient list and prioritise whole food protein sources like: eggs, dairy (yogurt, cheese), lean meats, fish, poultry, and whey protein or legumes, tofu, tempeh, nuts, seeds or plant-based proteins.
➍ “Organic” Doesn’t Automatically Mean Nutritious
What it means: The product meets organic farming standards, which typically limit the use of synthetic pesticides and fertilisers.
The catch: Organic processed foods (like biscuits and snacks) can still contain high levels of sugar, unhealthy fats, and additives. Additionally, the nutritional benefits of organic foods over conventional ones remain debated with research showing no overall superiority of organic foods.
✔ Better choice: If you choose organic, prioritise whole foods like fruits, vegetables, and dairy for the best nutritional value. Avoid processed organic products that contain added sugars and that are high in fat and salt.
➎ “Immune-Boosting” Is a Generalised Claim
What it means: Suggests support for immune health.
The catch: No single food or drink can "boost" immunity instantly. The immune system relies on long-term dietary and lifestyle habits.
✔ Better choice: Focus on nutrient-dense foods rather than quick-fix products or supplements.
Final Thoughts
Food labels can often be misleading, highlighting claims that don’t accurately reflect the full nutritional picture. It’s essential to focus on the science behind these labels, prioritising whole, minimally processed foods. By understanding what these terms truly mean and considering the overall nutritional profile of a product, hopefully you can make informed decisions that better support your health and well-being!
References
PMID: 38571600
