Decoding Label Lingo
You've seen the fine print at the bottom of contracts and applications, but have you ever actually read it? While it might seem insignificant, it can contain all sorts of loopholes. The same goes for food labels, and you should think of them as the "fine print" on your dinner.
It's a crummy fact of life, but many things don't come as advertised. Packaged foods are no exception. Don't be fooled by the glaring orange "Healthy" sticker on the front of a package of food. Turn the item over and look for these common food-label traps:
"Sugar-free" — Many people assume this means "carb-free," but it does not. Compare the total carbohydrate content of a sugar-free food with that of the standard product. If there is a big difference, the sugar-free version might be worth buying IF it is made with a nontoxic sweetener like stevia or xylitol — steer clear of artificial sweeteners like aspartame (Equal, NutraSweet) and sucralose (Splenda). If there is little or no difference in the carb content, choose the option with the most natural ingredients.
"No sugar added" — This simply means that sugar wasn't added during processing or packaging. That doesn't mean the food is sugar-free. Check the label carefully because the food may still be high in sugar and carbs.
"Fat-free" — Fat-free foods can be higher in carbs than the full-fat versions and can contain almost as many calories. Fat-free cookies are a perfect example. Repeat after me: Fat-free foods are not necessarily a better choice.
Read your labels carefully, and remember this rule of thumb: The shorter the list of ingredients, the more natural the food is likely to be.
Keep an Eye on It
When you change your eating habits, you'll spend a lot of time reading labels at first. Once you become accustomed to the fine print on your favorite foods, however, it gets a lot easier. That said, don't assume that the products you buy every week will remain good choices. Companies can change their product formulas and serving sizes at any time without alerting the media — or you. If the packaging on your favorite tortillas or string cheese suddenly has a new look, read the back extra carefully.
You've seen the fine print at the bottom of contracts and applications, but have you ever actually read it? While it might seem insignificant, it can contain all sorts of loopholes. The same goes for food labels, and you should think of them as the "fine print" on your dinner.
It's a crummy fact of life, but many things don't come as advertised. Packaged foods are no exception. Don't be fooled by the glaring orange "Healthy" sticker on the front of a package of food. Turn the item over and look for these common food-label traps:
"Sugar-free" — Many people assume this means "carb-free," but it does not. Compare the total carbohydrate content of a sugar-free food with that of the standard product. If there is a big difference, the sugar-free version might be worth buying IF it is made with a nontoxic sweetener like stevia or xylitol — steer clear of artificial sweeteners like aspartame (Equal, NutraSweet) and sucralose (Splenda). If there is little or no difference in the carb content, choose the option with the most natural ingredients.
"No sugar added" — This simply means that sugar wasn't added during processing or packaging. That doesn't mean the food is sugar-free. Check the label carefully because the food may still be high in sugar and carbs.
"Fat-free" — Fat-free foods can be higher in carbs than the full-fat versions and can contain almost as many calories. Fat-free cookies are a perfect example. Repeat after me: Fat-free foods are not necessarily a better choice.
Read your labels carefully, and remember this rule of thumb: The shorter the list of ingredients, the more natural the food is likely to be.
Keep an Eye on It
When you change your eating habits, you'll spend a lot of time reading labels at first. Once you become accustomed to the fine print on your favorite foods, however, it gets a lot easier. That said, don't assume that the products you buy every week will remain good choices. Companies can change their product formulas and serving sizes at any time without alerting the media — or you. If the packaging on your favorite tortillas or string cheese suddenly has a new look, read the back extra carefully.
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