9 Food Labels That Don't Mean What You Think They Do

Wheat is a member of the grass family, with its seeds being both edible and rich in starch. White flour comes from the seed's inner starchy part, while whole wheat flour is made using the entire seed, which includes both the bran and germ.

So, when purchasing 'wheat bread' or when 'wheat flour' appears as the first ingredient, you are likely buying white bread made with white flour. If you want to ensure it’s whole wheat, look for the word 'whole' in the ingredient list.

It's similar to the way our minds work when we mistake 'wheat' for 'whole wheat.' Whole grains are beneficial, and many recipes featuring whole grains use a mix of grains like wheat, barley, and millet. But are we truly consuming whole grains or just multiple grains? To get whole grains, look for 'whole' on the label.

Also, be mindful of the order in which ingredients are listed. If 'unbleached enriched wheat flour' appears first, that’s white flour, and the whole grains may just be a minor addition at the end of the list.

If you remember the 1990s, you likely recall the trend of 'light' products. The idea was that these 'light' items had less fat and sometimes fewer calories (though often, they replaced fat with extra sugar).

While the 'light' craze has faded, 'light' olive oil still exists, but it doesn't mean it's low in fat, low in calories, or anything of the sort. Instead, it just has a milder olive flavor. It's also lighter in color, which explains the name, and has a higher smoke point. However, it still contains 14 grams of fat and 120 calories per tablespoon, just like extra virgin olive oil.

The term 'organic' has a specific definition, but it often gets misunderstood. Some of us think 'organic' simply sounds healthier, while others believe it's just a vague label like 'natural.'

However, both of these ideas are incorrect. Organic foods aren’t necessarily superior or more nutritious than their non-organic counterparts. The 'organic' label is strictly regulated by the USDA and includes various standards that environmental groups have advocated for. For example, crops must be treated with an approved list of natural pesticides, and animals must be fed organic feed.

Does this make organic food healthier? Not really. Studies comparing organic and non-organic foods show only minor nutritional differences, often subject to debate among scientists. There's no clear-cut reason to prefer one over the other based on health alone.

I like to think I'm pretty savvy when it comes to spotting labeling tricks, but I fell for this one. While visiting family, they bought 'natural' Skippy peanut butter for my kids' sandwiches. At home, we opt for peanut butter that's just peanuts and salt—no hydrogenated oils or sugar like you find in Skippy or Jif. The 'natural' Skippy comes in a brown jar with a matching brown lid, and it proudly says 'natural.' So, it must be the same, right?

It was a large jar, so we brought the leftovers back home. My daughter liked it, so we kept buying it. Then one day I made a sandwich for myself, took a bite, and thought, 'Wait, this tastes way too sweet.' I checked the label: peanuts, sugar, palm oil, and salt! Definitely not what I thought I was eating. (Regular Skippy uses hydrogenated vegetable oils, and while palm oil is a bit 'more natural,' it’s considered worse for the environment.) The nutritional content of both regular and 'natural' Skippy is exactly the same.

In the U.S., food companies can label products as 'natural' without having to meet any specific standards or definitions. So, 'natural' doesn’t mean healthier, simpler, or more eco-friendly.

Looking to cut down on oil in your cooking? Take a look at the back of a PAM can, and you’ll see it boasts zero calories and zero grams of fat. Sounds good, right?

However, this is only because a 'serving' is defined as a '1/4 second spray.' If you hold the can about 12 inches away from your pan and just barely press the nozzle, you might get a tiny burst of spray that covers the pan. But that’s usually not enough to cook your eggs, and definitely not how most of us use it. Personally, I probably spray for at least 3 seconds, maybe more.

In reality, the spray is nearly all oil. It’s not fat-free—it is fat. The reason it’s listed as zero fat is because the serving size is so small that it contains less than half a gram of fat. Similarly, if the serving has fewer than 5 calories, it can be labeled as zero calories. PAM and similar sprays are just regular oils; they’re only considered low-calorie because the serving size is incredibly small.

My child loves veggie straws and even tried to convince me they should count as a vegetable at dinner. Nice try, kid. While adults might be harder to convince, the health halo of something with 'vegetables' on the label is undeniable, and technically, it does contain vegetables in the ingredients.

But these veggie snacks often only contain a tiny amount of actual vegetables. For instance, veggie straws have potato starch, potato flour, and oil as their first ingredients, followed by just a dash of spinach powder and tomato paste for a little flavor and color. Nutritionally, they’re closer to potato chips than to any real vegetable.

Processed meats have been linked to health issues, and the nitrites and nitrates in cured meats (such as bacon) might have an impact on blood pressure and other aspects of heart health. It's understandable if you prefer to reduce your intake of cured meats.

However, 'uncured' bacon (or ham, etc.) isn't the solution. It's still cured—meaning nitrites are used to preserve the meat and maintain its pink color. The difference is that instead of sodium nitrite, 'uncured' bacon is treated with something like celery powder, which naturally contains nitrite. Strangely, food labeling rules require that bacon cured with celery powder be called 'uncured,' even though chemically, it’s identical to the cured version.

Welch's really wants me to think their gummy candy is a healthier alternative to, say, a bag of Haribo. The box is decorated with images of fruit, there's a large section on the label highlighting the vitamins and boasting about the lack of preservatives and gluten (seriously, why would anyone add preservatives or gluten to gummy candy?). And, naturally, there's the claim that the candies are made with REAL FRUIT.

They're not fibbing—there's fruit puree in those gummies, and they even managed to make it the primary ingredient. The 'Made with' label is typically backed by some truth, even if it's not made with a huge amount of the advertised ingredient.

But what does all of this mean in terms of nutrition? The calorie count, sugar, and carb content per serving are almost identical to those in a pack of gummy bears. We're talking about 90 to 100 calories, 13 to 14 grams of added sugar, and zero dietary fiber. It’s still just candy, no matter how much they emphasize the fruit angle.