Food Labels Decoded: How to spot Health-Washing in Ultra-Processed Foods

Decoding Food Labels: How to Make Informed Choices at the Grocery Store

Ever feel like grocery shopping has turned into a guessing game? You’re not alone! With so much conflicting information out there, it’s easy to feel overwhelmed when trying to make healthy food choices. A big part of the confusion is because we were never taught how to decipher the ever-complicated food labels, especially when they are infused with “health” claims.

That’s exactly why I wrote this blog post—to help cut through the noise and give you the tools to make informed decisions the next time you’re in the grocery store. The goal isn’t to tell you what to eat, but rather to provide you with knowledge so you can choose foods that align with your health goals.

This blog post will provide some tools to help answer the questions: Is this a “healthier” option?

What’s one food label that has confused you in the past? Drop it in the comments! 

One of the best ways to support your body is by balancing your meals with protein, healthy fats, and fiber daily. These three key nutrients help stabilize blood sugar, keep you full longer, and support overall well-being. Foods that are in a bag or box generally lack a balance of these health-promoting nutrients and are typically ultra-processed.

That said, sometimes we still eat ultra-processed foods or are duped into thinking that these foods offer some specific health benefit, so I will use examples of ultra-processed foods to help you  get a clearer picture of what exactly you are eating.

Conventional Crackers vs. Natural Crackers: What the Labels Reveal

I purposely left out the brand names of these crackers because this isn’t about avoiding one specific product—it’s about learning how to make informed choices. For simplicity, we’ll call the crackers on the left "conventional crackers" and the ones on the right "natural crackers."

If you were to look at the front packaging of both crackers, you’d see bold claims about their health benefits. They might boast being "made with whole grains," or “organic” or "made with wholefoods." But as the famous quote goes:

“What the big print on the front giveth, the little print on the back taketh away!”

In other words, regulations about what food companies can advertise on the front of the package is not helpful—it’s marketing. However, the nutrition facts panel and the ingredient list are regulated more closely and must provide more accurate information – but even here there is some trickery.

Comparing Two Types of Crackers: What Do the Labels Really Say?

At first glance, these two crackers look nearly identical based on their nutrition facts. They have similar calorie counts, serving sizes, fiber, protein, and even carbohydrate content. So how are these actually different?  The real story lies in the ingredient lists.

Let’s start with the Natural Crackers (on the right). The first ingredient is a blend of nut and seed flours—whole food, non-grain sources that have been processed into flour. Unlike grain-based flours, these contain lower amounts of carbohydrates. If these flours were the primary ingredient in the crackers, they could offer some health benefits that include protein, fat and fiber.

However, the next two ingredients—tapioca starch and cassava flour—are processed starches. While they may sound more natural, they can still cause blood sugar spikes, especially for those with blood sugar regulation concerns (if you want to learn more about this, book an appointment here).

Next on the list is sunflower oil, a refined oil high in omega-6 fats (these need to be consumed in lesser amounts than their healthy cousin, omega-3 fats). Not an ingredient you want to consume frequently. The remaining ingredients are primarily spices and herbs. There are no synthetic food additives in these crackers.

These crackers might market themselves as a healthier option, and its true, they do not contain synthetic food additives listed in the ingredients.  But, here is something to question: If the Natural Crackers use a low-carb “flour,” how do they have just as many carbohydrates as the Conventional Crackers?  This is where the health-washing comes in.

The answer lies in how ingredients are listed on a food label.

Food regulation dictates that ingredients must be listed in order of quantity, from highest to lowest. That means the first ingredient makes up the largest portion of the food, followed by the second, and so on.

Now, take a closer look at the Natural Crackers. The first ingredient is a blend of almond, sunflower, and flaxseed flours—but they’re listed together as one ingredient. Meanwhile, the next two ingredients, tapioca starch and cassava flour, are listed separately.

Why does this matter? Because while it looks like nut and seed flour is the primary ingredient, the combined total of tapioca and cassava starch may actually be higher. We don’t actually know the exact amounts of the ingredients but based on the nutrition facts, it likely is—since nut and seed flours alone wouldn’t likely contribute that many carbohydrates if it was the primary ingredient.

The takeaway? This is a classic example of health-washing—where food companies use clever labeling tricks to make a product seem healthier than it really is. That’s not to say that avoiding the food additives is not important and valuable. Its just that these crackers are going to have a similar impact on your blood sugar as the conventional crackers, which if you are going for health, is important to know.

💡 Side note: Just like sugar, starch rapidly spikes blood sugar levels, making it far from a  “healthy” ingredient.

Now, let’s shift our focus to the Conventional Crackers and see what’s really inside.

🧐 First up—the main ingredient: Whole grain wheat flour. While whole grain is preferrable to refined, we don't know if its 100% whole grain AND take a look at the "bioengineered" warning at the bottom of the label. This suggests the wheat is genetically modified (GMO) and very possibly sprayed with glyphosate—which is known to disrupts gut health. Of course, there is no way to know for sure so its up to you to decide if its worth the risk.

🥀 Next, canola oil. This oil is highly processed, often extracted using harsh chemicals, and contains high amounts of omega-6 fats, like the sunflower oil used in the natural crackers. Again, not an ingredient you want to consume frequently.

🍬 Then we have refined sugar—times three. Sugar, malt syrup, and refiner’s syrup are all just different names for added sugar. And let’s not forget cornstarch, another ingredient that rapidly spikes blood sugar.

Did you spot the health-washing trick?

Here it is: Whole grain wheat flour may be listed as the first ingredient, giving the illusion of a healthy choice (which is still questionable), but when you add up the sugar and starch, they could actually make up more of the cracker than the wheat itself. And based on the nutrition facts, the numbers back it up:

✔ 4g of added sugar per serving- all from the 3 types of sugar.

✔ 15g of starch-based carbohydrates (likely some from the wheat flour and the rest from cornstarch). With only 3 grams of fiber, this is not and ideal food option.

But there is another ingredient that consumers need to be aware of in these types of foods!

Keep reading!!

The Hidden Ingredient You Should Know About: BHT

At the bottom of the ingredient list, you’ll see BHT added to preserve freshness. But what exactly is BHT (butylated hydroxytoluene)?

🚨 It’s not a food. It’s a synthetic additive designed to extend shelf life. But here’s the catch—it has been linked to tumor growth and respiratory issues (like asthma and allergies) in animal studies.

⚠️ While food manufacturers argue that the amount per serving is below toxic levels and there is no harm to humans, what happens when you eat multiple servings? Or when you consume other foods that also contain BHT? We don’t know for sure, but I personally am not interested in being a human guinea pig.

Final Takeaway: Both Are Ultra-Processed!

At the end of the day, despite clever labeling, both of these crackers will spike your blood sugar if eaten alone. Chronically spiking blood sugar contributes to many chronic health conditions: diabetes, insulin resistance, prediabetes, PCOS, and dyslipidemia, just to name a few!!

🔎 One contains synthetic additives that may be harmful to your health.🔎 The other contains some organic and healthful ingredients, but still relies heavily on processed starches.

Read to the end to get some health alternatives!

Here’s another example of a common snack food that has several “healthy” options…. But are they really?? Lets look.

Conventional vs. Natural Potato Chips: What’s the Difference?

Here’s another example of how food labels can be confusing! On the left, we have "conventional" potato chips, and on the right, we have "natural" potato chips. Again, the brand isn’t important but instead what is being marketed to you.

At first glance, their nutrition labels look almost identical:

✔ Similar serving sizes

✔ Comparable calories, carbohydrates, fiber, fat, and protein

So, where’s the difference? Again, It’s in the ingredient list.

Breaking Down the Ingredients

🥔 Both chips list potatoes as the first ingredient. This makes sense—potatoes are a whole food with some health benefits and ample amounts of starch.

🛢️ The key difference lies in the oil used for frying:

• "Conventional" potato chips use vegetable oils (seed oils), which are highly processed, prone to becoming rancid when heated, and more omega-6 fats than most people need.

• "Natural" potato chips swap seed oils for avocado oil, which is a more stable fat when heated.

  
  

Sounds like an upgrade, right? Well, not so fast.

🔎 The Problem with Frying—Even with Avocado Oil

Avocado oil is a better choice than seed oils because it contains more stable monounsaturated fats. However, at the high temperatures used for frying (350-400°F), even avocado oil starts to break down and lose its health benefits. How much? It depends on how long the oil is heated and if its reheated. But this is information we don’t have about these products.

Final Thoughts: Are "Natural" Chips Actually Healthier?

While the natural version may use a “better oil”, both of these chips are still deep-fried starch-heavy snacks that can contribute to blood sugar spikes and possibly inflammation if eaten in excess. Neither option have adequate protein, fat or fiber to qualify as a "healthy" despite any labels.

Bigger Picture: Are these foods really any different from each other

Taking a step back when comparing just the nutrition facts label of these 4 different ultra-processed foods, despite the ingredient lists, the nutritional facts tables look similar. Low in fiber, high in carbs (relative to fiber) and questionable in healthy fats (we don't know if these fats have been oxidized by the high heat cooking process). 

Final Thoughts: Be a Savvy Food Shopper

 ⚡So, what’s the best move?

✅ If you love chips and crackers, enjoy a serving occasionally and pair them with protein or fiber to help balance their impact on blood sugar. Or, if you’re looking for a crunchy snack, try whole, unprocessed foods that support balanced blood sugar and long-term health.

Try alternatives like roasted, salted almonds or sweet and salty (sugar-free) pecans (recipe coming next week to my blog!) or fresh pickled cucumber or carrots or homemade roasted chickpeas, all made with healthful ingredients! There are so many wholefood options to replace ultra-processed foods, get creative and see what you enjoy!

Now that you know how to decode food labels, you get to decide what you want to put in your mouth! 💡

Bringing It All Together: What to Remember at the Grocery Store

Next time you're walking through the grocery store and hear the tempting call of the “snack” aisle, take a moment before grabbing that "healthier" option.

Pick up a bag or box of your favorite ultra-processed food, dissect the label, and decide for yourself—is this something I want to eat?

Now, you have the knowledge to start making that choice with confidence! 💡😊

📌 Look at the ingredients—are they whole foods or ultra-processed?

📌 Check for hidden sugars, starches, and seed oils.

📌Look for non-food ingredients: colors, dyes, additives, and other chemicals. 

📌 Scan the Nutrition Facts table – Does it have protein, healthy fat and fiber?

📌 Think about balance—will this food nourish you, or is it just marketing?

The goal isn’t to “never eat this” but to empower you to make informed choices based on what works best for your body and health goals.

Of course, before making any significant changes to your food plan, consult with a healthcare professional.

If you’d like to learn more about making confident food choices that are healthful for YOUR body, feel free to reach out—We’d love to help!

Check out these blog posts for more information on healthful foods: Anti-inflammatory Foods and Eat the Rainbow!