How to Read Food Labels Without Being Misled: A South African Guide

Reading food labels can feel like navigating a maze, especially when some manufacturers use misleading tactics to market their products as healthier than they are. With consumers becoming more health-conscious, it’s important to understand how to read labels to separate truly nutritious foods from highly processed, unhealthy products. Here’s how to do it right.

Don’t Be Fooled by Claims on the Front

The front of food packaging often features claims meant to grab your attention, such as "low-fat," "sugar-free," or "high in fiber." While these claims may seem promising, they can be highly misleading. Research has shown that front-label health claims can make products appear healthier than they actually are, influencing your buying decisions. For instance, many high-sugar breakfast cereals may claim to be "whole grain" but still contain large amounts of added sugar.

Tip: Always read the back of the package for the full picture. The front is designed to sell; the back contains the details you need to make an informed choice.

How to Study the Ingredients List

Ingredients on food labels are listed in order of quantity, from the most to the least used. The first few ingredients usually make up the bulk of the product, so take a closer look:

• Focus on the first three ingredients. If these include refined grains, sugar, or hydrogenated oils, the product is likely not a healthy choice.
• Look for whole foods. The first three ingredients should ideally be whole food items, such as oats, nuts, or vegetables.
• Check the length of the ingredient list. A long list (more than two or three lines) may indicate that the product is highly processed.

Understanding Serving Sizes

Serving sizes can be tricky because what manufacturers list on the label may not reflect the actual amount you’re likely to eat. For example, a product may show that it contains 5 grams of sugar per serving, but if a serving size is unrealistically small, the amount of sugar you consume could be much higher than expected.

Tip: Compare the serving size to what you would realistically consume and calculate the nutritional information based on that amount.

Beware of Misleading Claims

Certain terms on food labels can be ambiguous or misleading. Here’s what to look out for:

• "Light" or "Lite" – This might refer to the color or texture rather than a reduced calorie or fat content.
• "Natural" – While it sounds healthy, this label does not guarantee that the food is free from additives or processing.
• "Low-Fat" or "Fat-Free" – These products often contain added sugars to make up for the reduced fat, which can make them just as unhealthy, if not more so.

Know the Many Names for Sugar

Sugar goes by many names, and food manufacturers often use different terms to disguise its presence in the ingredients list. Some common aliases for sugar include:

• Sucrose
• Glucose
• High-fructose corn syrup
• Agave nectar
• Dextrose
• Malt syrup

Tip: If you see multiple types of sugar listed, the product is likely high in added sugars. It’s best to choose products with little to no added sugar.

The Bottom Line

The most straightforward way to avoid being misled by food labels is to focus on whole, unprocessed foods. Fruits, vegetables, nuts, seeds, and whole grains don’t come with labels full of complex ingredients or marketing jargon. If you do buy packaged foods, make sure to carefully read the ingredients list and nutritional information to make informed choices.

By following these tips, you can become more confident in your ability to choose genuinely healthy foods and avoid the tricks some food manufacturers use to make their products appear healthier than they really are. Remember, when it comes to healthy eating, knowledge is your best defense.