Food labels are full of information—but deciphering them can feel like trying to read a foreign language. Buzzwords like “natural,” “low-fat,” and “sugar-free” can be misleading, while complex ingredient names mask unhealthy additives. Learning what to look for—and more importantly, what to avoid—can make a huge difference in your overall health.
Let’s break down the ingredients you should watch out for and how to become a more informed and confident label reader.
Avoid Trans Fats (Even If the Label Says 0g)
Trans fats are one of the most harmful ingredients still found in some processed foods. They’re often labeled as “partially hydrogenated oils,” a term you’ll see buried in the ingredient list even when the nutrition label lists 0 grams of trans fat.
That’s because U.S. labeling laws allow food manufacturers to round down if a serving contains less than 0.5 grams. Over time, even small amounts of trans fats can add up—and they’ve been linked to increased risk of heart disease, inflammation, and insulin resistance.
Stick with foods that don’t list hydrogenated or partially hydrogenated oils in the ingredients, even in trace amounts. Opt for products that use healthier fats like olive oil, avocado oil, or real butter.
Be Wary of Added Sugars in Disguise
Not all sugar is labeled as “sugar.” Food manufacturers use dozens of names for added sugar to make products look healthier than they are. Common aliases include high-fructose corn syrup, cane juice, maltose, dextrose, barley malt, and fruit juice concentrate.
Even foods marketed as “healthy” such as granola bars, protein shakes, and flavored yogurts may contain significant amounts of hidden sugars. Consuming too much added sugar has been linked to obesity, diabetes, and fatty liver disease.
Look at both the “Total Sugars” and “Added Sugars” lines on the nutrition panel, and then cross-reference the ingredient list. Ingredients are listed in order of quantity—if sugar or its synonyms are in the first three ingredients, that’s a red flag.
Stay Away from Artificial Sweeteners (When Possible)
Artificial sweeteners like aspartame, saccharin, and sucralose are often used in “sugar-free” or “diet” foods. While these sweeteners don’t add calories, they may have other downsides, such as bloating, altered gut bacteria, and even triggering more sugar cravings in some people.
Research is still ongoing, and while these ingredients are considered safe in moderation, they’re not necessarily “healthy.” If you’re trying to reduce your sugar intake, look instead for naturally derived alternatives like stevia or monk fruit, which tend to be gentler on the digestive system and have fewer long-term concerns.
Watch Out for Excess Sodium
Sodium is essential for bodily functions, but too much—especially from processed foods—can contribute to high blood pressure, heart disease, and kidney damage. Many packaged foods, including soups, canned vegetables, frozen meals, and sauces, contain more sodium than you’d expect.
A quick check of the nutrition label can show you if the sodium content is excessive. Aim for meals with no more than 500–600 mg of sodium per serving. Also, check the ingredient list for terms like monosodium glutamate (MSG), sodium benzoate, or disodium phosphate, which can boost sodium levels even further.
Cooking at home with fresh ingredients is one of the most effective ways to manage sodium intake.
Limit Artificial Colors and Dyes
Many brightly colored snacks, drinks, and candies contain artificial dyes like Red 40, Yellow 5, and Blue 1. These additives are used to enhance appearance, but they provide no nutritional value and may cause negative reactions in sensitive individuals—especially children.
Some studies have linked artificial food dyes to hyperactivity and behavioral issues, though the evidence is mixed. However, the European Union requires warning labels on foods that contain certain dyes, and some manufacturers have already phased them out in favor of natural colorants like beet juice or turmeric.
If you’re trying to eat clean, it’s best to avoid products with synthetic coloring and opt for foods with recognizable, plant-based ingredients instead.
Beware of Preservatives Like BHA and BHT
Butylated hydroxyanisole (BHA) and butylated hydroxytoluene (BHT) are preservatives commonly found in cereals, chips, gum, and other packaged foods. They help extend shelf life but have come under scrutiny due to their potential link to cancer in animal studies.
While small amounts are considered safe by regulatory agencies, long-term exposure to these synthetic preservatives raises questions. If you’re aiming for a cleaner diet, choose products with natural preservatives like vitamin E (tocopherols) or vitamin C (ascorbic acid).
Say No to Highly Processed Oils
Vegetable oils like soybean oil, corn oil, and cottonseed oil are cheap and commonly used in processed foods—but they’re also high in omega-6 fatty acids, which can contribute to inflammation when consumed in excess.
The problem isn’t just the type of oil—it’s also the quality. Many of these oils are extracted using chemical solvents and undergo heavy refining. This strips away nutrients and can lead to the formation of harmful compounds during high-heat processing.
Instead, look for foods made with heart-healthy fats such as olive oil, avocado oil, coconut oil, or even grass-fed butter in moderation.
Avoid “Natural Flavors” Without Transparency
The term “natural flavors” sounds wholesome, but it’s a vague label that can mask a variety of chemical ingredients. While derived from natural sources, these flavor compounds are often heavily processed and can include preservatives, solvents, and additives.
You won’t always know exactly what’s in a “natural flavor” blend unless the company discloses it. If transparency is important to you, seek out brands that explain their ingredients clearly or avoid using ambiguous terms.
Whole foods don’t need added flavoring—another reason to choose minimally processed options whenever possible.
Skip “Enriched” or “Fortified” Processed Foods
At first glance, seeing “enriched” or “fortified” on a label might seem like a good thing. But in many cases, these terms indicate that nutrients were added back in after being stripped out during processing.
For example, white flour is often enriched with iron and B vitamins because the natural versions were lost during refining. Fortification is helpful in preventing nutrient deficiencies on a large scale, but it doesn’t necessarily make the food healthy.
Rather than rely on synthetic nutrients added into processed foods, aim for whole food sources—like leafy greens, legumes, and whole grains—that naturally provide the vitamins and minerals your body needs.
How to Build Smarter Label-Reading Habits
Understanding ingredient labels gets easier with practice. Instead of being overwhelmed by every product you pick up, build a system that works for you:
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Scan the first five ingredients—they make up the bulk of the food.
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If it contains a long list of ingredients you can’t pronounce, reconsider.
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Be skeptical of health claims on the front. Always read the back.
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Watch serving sizes—some products list multiple servings per container, which can make the nutrition facts misleading.
Keeping a mental list of red-flag ingredients can help streamline your decision-making. Over time, you’ll start to gravitate toward brands and products that prioritize clean, honest labeling.
Reading ingredient labels isn’t just for calorie counters or fitness enthusiasts—it’s a key step in protecting your health and making informed choices. By avoiding harmful additives, preservatives, and misleading ingredients, you give your body the fuel it actually needs.
Eating well doesn’t mean being perfect—it means being aware. The more you understand what’s in your food, the more control you have over your energy, weight, mood, and long-term health.
