Every few years a new word is added to food labels to make
us think we’re buying something healthier than we are. Let’s take a look at
some of these [typically] not-so-healthy healthy terms.
Low or Non-Fat
Fat gives food flavor. In order for foods that are “low fat”
or “fat-free” to be flavorful, excess sugar and / or salt is often added. For
example, a “non-fat” yogurt with fruit on the bottom can contain as much as 12
grams of sugar, equivalent to 3 teaspoons of added sugar. And “fat-free” salad
dressing is often loaded with sodium. Most contain around 350 mg of sodium in
just 2 tablespoons, which is 15% of our recommended daily allowance. Natural
peanut butter should have no more than two ingredients: peanuts and salt. When
peanut butter is labeled “reduced fat,” that usually means sugar or high-fructose
corn syrup was added.
Sugar-Free
Dessert-type foods with “sugar-free” on the label may contain
artificial sweeteners such as sucralose, acesulfame potassium (ACE-K), and
aspartame. These artificial sweeteners are hundreds of times sweeter that real
sugar, training our taste buds to crave more sweets. The same is true for "sugar-free" gum and mints.
Foods that are labeled “no added sugar” are usually
sweetened with fruit juice such as from apples. Take dried cranberries with “no
added sugar,” for example. Some are sweetened with apple juice concentrate. A
quarter cup can contain 19 grams of sugar from the apples, which is almost 5
teaspoons of sugar. Dried cranberries can often be found in cereal, granola,
and baked items.
Veggie Burgers
When trying to reduce the amount of red meat we eat, veggie
burgers seem like a good option at home or in restaurants. Most veggie burgers
are made with rice, beans, and vegetable oils to hold them together, with
little to no vegetables at all. Read
labels carefully, and opt for veggie burgers that list vegetables as the first
ingredient.
High in Protein
One may assume a label reading “high protein” is great for
building muscle and likely low in carbohydrates. But if it comes in a bag or
box, it’s likely concentrated protein, which often comes from soy and whey.
This isn’t the same as the protein found in meat or eggs. The difference in
protein in a “high protein” ice cream or protein shake is a world apart from
the protein we get from a chicken breast or omelet.
