How to Read Food Labels Like a Pro – The Hidden Truth Behind “Healthy” Foods
- Brainz Magazine
- Oct 13
- 5 min read
Betiana Marquez is a Holistic Nutrition & Hormone Health Coach with a degree in Food Science. She specializes in weight loss through hormonal balance and personalized nutrition, targeting underlying causes, empowering clients with tools and strategies for lasting health.
Supermarkets today look like temples of health, shelves filled with products labeled “all-natural,” “no added sugar,” “gluten-free,” “light,” or “wholegrain.” But if you look closer, many of these foods are not as healthy as they appear. The secret is on the label, and once you know how to read it, you’ll never look at your grocery cart the same way again.
The hidden sugar problem
One of the biggest tricks in the food industry is sugar. Even when a label says “no added sugar,” the product may still contain high amounts of natural sugars.
Take fruit juice, for example. A 250 mL (one cup) serving of 100% natural orange juice contains about 20 to 25 g of sugar, the equivalent of 5 to 6 teaspoons. Yes, it’s natural, but your body doesn’t care. To your blood sugar and insulin, natural sugar without fiber impacts your system almost the same way as refined sugar. Drinking juice spikes glucose levels, triggering energy crashes, cravings, and long-term metabolic stress.
What’s healthier? Eating a whole orange. The fiber in the fruit slows down sugar absorption, making it much gentler on your system.
Serving sizes: The portion trick
Another label trap is portion size. Food companies often use unrealistically small serving sizes to make their products look lighter.
Imagine a bag of granola. The nutrition label might say, “Per serving: 150 calories and 8 g of sugar.” Sounds reasonable, until you realize the serving size is 30 g (about 3 tablespoons). Most people eat at least double that in one bowl, which means you’re actually consuming 300 calories and 16 g of sugar, without counting milk or yogurt.
This trick is common in snack bars, chips, sodas, and even “diet” cookies. Always check the number of servings per package, not just the numbers per serving.
Healthy-looking foods that aren’t so healthy
Here are some examples of foods that seem healthy, but the label tells a different story:
Flavored yogurts: Marketed as “high in protein,” yet many contain 15 to 20 g of sugar per serving, almost as much as dessert. The World Health Organization (WHO) recommends limiting added sugars to no more than 25 g per day for adults and even less for children (around 12 to 25 g, depending on age). Better choice: plain, unsweetened yogurt topped with berries, cinnamon, or a scoop of clean protein powder.
Granola and protein bars: Often packed with syrups, honey, or “natural sweeteners” that act like sugar in your body.
Vegetable chips: They sound better than potato chips, but many are fried in refined oils such as canola or palm, which may promote inflammation when consumed in excess. Nutritionally, they often provide similar calories and sodium to regular chips.
Smoothies in bottles: Labeled as “100% fruit,” but a single bottle can contain 40 g of sugar, more than a can of soda.
Gluten-free cookies: They may not have gluten, but are often higher in sugar and starch than the regular version.
“Wholegrain” bread: Many loaves proudly carry a “wholegrain” label, but when you read the ingredients, the first one is often refined white flour, with less than 5% wholemeal flour added. The bread looks brown because it’s stained with bran or wholemeal flour. Tip: a real wholegrain bread should list wholemeal flour as the first ingredient and contain a good amount of fiber per slice.
12 steps to read food labels like a pro
Even before you read a label, remember that supermarkets are designed to influence your choices. The most processed and profitable foods are placed at eye level, such as cookies, cereals, snack bars, sodas, and chips. The healthiest foods, including fruits, vegetables, and fresh proteins, are usually around the store’s outer perimeter.
Here’s how to read labels like a pro:
Start with the ingredient list: Ingredients are listed in order of quantity, from highest to lowest. The first few ingredients tell you what you’re eating the most of.
Watch out for long lists and coded ingredients: If the list contains many codes (like E-numbers) or names you can’t pronounce, these are artificial ingredients created in a lab. The more numbers or unrecognizable names, the more processed the product is, unless it’s a natural mix of whole ingredients like a multiseed cookie.
Look at total sugars, not just “added sugars”: Even if the label says “no added sugar,” always check the total sugar in the nutrition table and consider the portion you’re actually eating.
Check serving size carefully: Multiply the values by the number of servings you actually eat to get the real numbers.
Don’t be fooled by buzzwords or claims: Words like “wholegrain,” “natural,” “organic,” “no added sugar,” or “gluten-free” don’t automatically mean a product is healthy. Always check what the first ingredient is.
Shop the store edges and focus on whole foods: Stick to fruits, vegetables, fresh proteins, and minimally processed grains.
Always check that the main ingredient matches the product title: If a product highlights an ingredient in big letters, verify it’s actually the main one. For example, a sweetener labeled “Monk Fruit” may contain only 1% monk fruit and 99% erythritol. It should read “Erythritol with Monk Fruit.” Don’t be misled by marketing.
Check fats in the nutrition table and oils in the ingredient list
In the nutrition table, check total, saturated, and trans fats. Trans fats should be 0 g.
In the ingredient list, look for healthy oils like olive or avocado oil, and limit refined oils such as canola, palm, or soy, which may promote inflammation when consumed frequently.
Calculate calories if listed in kilojoules (kJ): If energy is shown in kilojoules, multiply by 0.239 or divide by 4.18 to convert to kcal. This helps you understand the real energy of your portion.
Mind sodium content: Sodium hides in everyday foods like breads, sauces, and packaged snacks. Too much contributes to high blood pressure and water retention. Compare sodium per 100 g or 100 mL and choose lower options whenever possible.
Compare similar products: Two products may look similar, but one may have far less sugar, sodium, or additives. Always compare both the ingredient list and the nutrition table per 100 g or 100 mL, since serving sizes can be misleading.
Think holistically: One label doesn’t make a food healthy. Look at the overall balance of nutrients such as sugar, fat, sodium, and fiber to decide if it fits your goals.
Final thoughts
Food labels can feel overwhelming, but once you learn to read them, you gain freedom. You’ll shop with confidence, choose foods that truly nourish your body, and avoid the traps of clever marketing.
At Bet Health Coach, I always remind clients, “Every item in your cart is a vote for your health, or against it.” When you choose wisely, you’re not only feeding your body, you’re shaping your energy, mood, and future wellbeing. If you’d like to learn how to read food labels like a pro, book a free consultation here.
Read more from Betiana Marquez
Betiana Marquez, Holistic Nutrition & Hormone Coach
Betiana Marquez is a Holistic Nutrition & Hormone Health Coach with a degree in Food Science. Having personally struggled with weight loss due to hormonal imbalances, she understands what it takes to achieve lasting results. Betiana helps clients reach their wellness and weight loss goals through hormonal balance and personalized nutrition targeting underlying causes. She empowers clients with practical tools, like reading food labels and creating sustainable lifestyle habits. Her holistic approach focuses on long-term results tailored to each individual’s unique biology and goals.
