6 Misleading Snack Labels That Could Be Ruining Your Diet

As you stroll down the snack aisle, it's easy to be drawn to labels that boast terms like "low fat" or "no added sugar." These claims suggest that the snacks in your cart are healthier choices. However, behind many popular labels lurks misleading information that can derail even the most health-conscious shoppers. Let's uncover the truth about these snack aisle tricks.

The Truth Behind 'Made With Real Fruit' Claims

When you see "Made With Real Fruit" or "100% real fruit" on a snack label, it's tempting to believe you're getting the same nutritional benefits as eating whole fruit. However, many of these products contain only small amounts of actual fruit, often in the form of fruit juice or purée. This processing can strip away essential nutrients like fiber, vitamins, and minerals, leaving behind mostly sugar. In some cases, artificial fruit flavors are also added to boost sweetness, further straying from the wholesome benefits of real fruit. If you're looking for genuine nutrition, eating whole, unprocessed fruit is always the better choice.

Beware of 'No Added Sugar' Claims

The promise of "no added sugar" is another label that can easily deceive shoppers. While it might sound like the product is free from sugar, many snacks still contain high levels of natural sugars. This label doesn't account for naturally occurring sugars or artificial sweeteners that can still spike blood sugar levels, such as those from fruit concentrates or chemical sweeteners like aspartame. Artificial sweeteners aren't counted as sugar, and while they may be low or zero-calorie, they're not always a healthier option and can carry potential health risks. Shoppers hoping to avoid sugars entirely should always check the ingredients list rather than relying on this vague label.

'Low-Fat' and 'Reduced-Fat' Doesn't Mean Healthier

Labels claiming "fat free" or "low fat" can be deceptive, as they often hide the addition of extra sugar and salt to make up for the flavor lost when fat is removed. While these foods may not contain much fat, they still pack calories, which, if overconsumed, the body can turn into fat. This is why "fat free" and "low fat" can be partly true yet misleading at the same time. The absence of fat doesn't mean absence of calories or potential weight gain.

Dietitian Kari Kooi points out that many reduced-fat options have nearly as many calories as full-fat versions, but since they're marketed as "healthier," people often eat twice as much, thinking it's a safe choice. Without real fat, these foods are less satisfying, leading to more frequent snacking. Rather than cutting out fat entirely, it's more beneficial to understand which fats are healthy and how they can fit into a balanced diet.

'Whole Grain' or 'Made With Whole Grains' Can Be Misleading

The term "whole grain" on snack labels can give the impression of a nutrient-dense, fiber-packed food. However, the presence of whole grains doesn't always mean the product is entirely made of them. Additionally, whole grain processing often removes the bran and germ, leaving behind mostly white flour. This means that products labeled as "made with whole grains" might primarily consist of white flour, with only minimal whole grains added.

Many snacks contain only a minimal amount of whole grains, which may be listed far down on the ingredients list. To know if a snack truly delivers whole grains, look for "100% whole grain" or check the label to see if whole grains appear as the first ingredient.

'Gluten-Free' Doesn't Equal Healthier

The "gluten-free" label has become a popular buzzword, but unless you have celiac disease or a gluten sensitivity, skipping gluten might not be the healthiest choice. In fact, many gluten-free products, like certain tortillas and breads, lack the fiber-packed benefits of whole grains. Some gluten-free options contain zero fiber and rely on added gums and fillers to recreate the texture gluten provides, making them highly processed. So, while gluten-free sounds trendy, it's not always the better option for everyone.

Is 'Keto' Always a Healthy Choice?

While keto-friendly snacks like cereals, bars, and cookies are marketed as low-carb or sugar-free, they aren't necessarily the healthiest options. Many of these products fall under the ultra-processed category, made with industrial ingredients like isolated proteins and sugar alcohols. These sugar alcohols might not add calories or spike blood sugar, but they're still manufactured sweeteners, raising concerns about their safety and long-term health effects. So, while keto products can fit a low-carb diet, they aren't automatically a wholesome choice.

Reading Beyond the Label

While food labels may promise various health benefits, many of these claims are more about marketing than meaningful nutritional improvements. Understanding these tricks can empower you to make truly informed choices. Remember, checking the full ingredients list and nutrition facts can reveal what these labels are hiding and help you avoid snacks that may look healthy but aren't.

References: Busting 5 misleading nutrition label claims | 6 Misleading Food Labels | Why "No Sugar Added" is a Deceiving Claim | Are "Low Fat" and "Fat Free" Labels Telling the Truth?