Shopping for healthy foods has become more difficult than ever. As new products continue to hit the shelves, claims found on food packaging can be challenging to navigate. Many health buzzwords can make a person think that a certain food is better than another, but that’s not always the case. This is why it is always important to read food labels and ingredient lists.
No matter the branding, healthy foods are likely low in saturated fats, sodium, and added sugars. Saturated fats are okay in small amounts but too much can cause cholesterol to build up in your arteries. Sodium is hidden in most packaged foods, and it leads to high blood pressure. In fact, most Americans consume almost 150% above the recommended sodium daily intake, and to no surprise, more than 122 million Americans have high blood pressure. Sugar found in naturally occurring foods such as fruit and milk are good for your body. These naturally occurring sugars are included in the “Total Sugars” on a food label which you don’t need to fret about too much. On the other hand, “Added Sugars” are not natural, and you should keep an eye out for them. A few common examples are high fructose corn syrup, cane juice, and malt syrup.
No matter the marketing, understanding food labels will help you know if a product is truly a good option. Nonetheless, there are many terms out there that may confuse shoppers. Let’s take a look at a few:
Light: You may assume that a product labeled “light” has fewer calories, but it can actually refer to the flavor- not the nutrition content.
Made with real fruit: Manufacturers do not have to include the percentage of fruit included in an item. In fact, a product “made with real fruit” can have as little as 1% of real fruit.
Multigrain/ Wheat: Just because a product label includes “multigrain” or “wheat” does not mean that it is 100% whole grain. Whole grains include more fiber, are less processed, and keep you fuller for longer. Checking the ingredient list to ensure a product is not made with enriched flour and is 100% whole grain is worthwhile.
Superfoods: The “superfood” marketing scheme can be applied to any food that is nutrient-dense. Many superfood products claim to have cancer-fighting properties, but there is little scientific basis to confirm this. It is certainly true that a balanced diet full of unprocessed, vitamin-rich foods can reduce the risk of cancer, but it is unlikely that any single product will have this impact.
Karissa Winkel is the Family and Community Wellness Agent with K-State Research and Extension – Cottonwood District. You may reach her at: 620-793-1910 or [email protected]. K-State Research & Extension is an equal opportunity provider and employer.