When you look at a food package, the ingredient list can tell you a lot about how healthy (or unhealthy) a product is. Oftentimes the package will have words like ‘natural,’ ‘low fat,’ or have a lot of greens, blues, and plants on the box to make you feel that its more healthy. While you should read the ingredients to know for sure, reading these lists can be so confusing! Let’s break it down so you can make smarter choices.
Whole Foods vs. Additives: What’s the Difference?
- Whole foods are ingredients that come directly from nature, like oats, almonds, chicken, or spinach. They are minimally processed and keep most of their natural nutrients.
- Additives are extra ingredients added to change the flavor, texture, color, or shelf life of food. These include preservatives, artificial flavors, and emulsifiers. Some additives are harmless, while others may have negative health effects.
How to Spot a Healthier Ingredient List
- Shorter is Better – A healthy food should have only a few, recognizable ingredients. If you see a long list of chemicals, be cautious.
- Look for Real Foods – The first few ingredients should be whole foods like "whole wheat," "brown rice," or "almonds" instead of processed fillers.
- Watch Out for Additives – Some common additives to limit or avoid include:
- Artificial flavors & colors (e.g., Red 40, Yellow 5) – Linked to hyperactivity in some children.
- Preservatives (e.g., BHA, BHT, sodium benzoate) – Some studies suggest they may affect metabolism.
- Emulsifiers (e.g., polysorbates, carrageenan) – Can cause gut irritation in some people.
- Refined sugars (e.g., high fructose corn syrup, maltodextrin) – Can spike blood sugar and lead to energy crashes.
Misleading Labels to Watch For
Some foods sound healthy but aren’t! Here’s what to look out for:
- "Multigrain" – May just mean multiple refined grains, not whole grains.
- "Low-fat" – Often means added sugar to make up for lost flavor.
- "Natural" – Has no strict meaning and can still include processed ingredients.
Final Tip: If You Can’t Pronounce It, Think Twice!
A simple rule of thumb—if an ingredient sounds like something from a science lab, do a little research before eating it. Choosing foods with simple, whole ingredients can help you feel better, stay full longer, and keep your body healthy.