I’ll admit it: I’ve been tricked by food labels. Once I grabbed a cereal that shouted “Multigrain” on the front, assuming it was full of whole grains. Later I checked the ingredients and realised it wasn’t — “multigrain” only means more than one type of grain, and they can still be mostly refined.
Sound familiar? You buy something thinking it’s healthier, then find out the label didn’t tell the whole story. Labels are meant to help us choose better, but they can be confusing, clever, and sometimes misleading. Below I’ll point out the most common packaging tricks and how to spot them so you don’t get caught out.
First, a quick reality check: labels aren’t supposed to lie. In the UK and US there are rules around claims like “high protein” or “low fat.” But companies can still use wording, design, and buzzwords to make products look healthier than they are. That creates a “health halo” — something that seems good for you at first glance but doesn’t stand up to a closer look.
Here are common tricks to watch for and how to read them:
– “100%” in big letters sounds reassuring, but ask: 100% of what?
– “No added sugar” doesn’t mean sugar-free. It only means no extra sugar was added during production — the product can still be high in natural sugars or use artificial sweeteners instead. When you see this claim, check what replaced the sugar: sweeteners, fruit purée, or dried fruit? Remember, artificial sweeteners have their own issues.
– “Natural” is overused. It usually refers to the source of an ingredient, not the overall healthiness of the product. Natural foods can be healthy (plain yoghurt, nuts, whole fruit), but natural doesn’t automatically mean low in sugar or calories.
– “High protein” may be accurate by definition, but it doesn’t tell you how processed the food is or what else it contains.
– “Light” or “reduced” only means less of something compared to a standard version — lighter than what? Check the actual nutrition numbers, because the original product may have been high in fat or sugar to begin with.
– “Gluten-free” is crucial for people with coeliac disease or gluten sensitivity, but for others it doesn’t mean the food is healthier. It tells you what’s missing, not what’s good about the product.
– “Made with real fruit” can be misleading — the amount of fruit may be tiny. Even pure fruit snacks concentrate natural sugars and should be eaten in moderation.
– Serving sizes can shrink the numbers. A packet might list nutrition per 30 g serving even though the pack is 150 g and most people eat the whole thing. Always check whether the serving matches how much you’d actually eat.
– “Multigrain” means multiple grains, not wholegrains. A multigrain product can still be mostly refined flour with just a bit of wholegrain. To be sure, look for words like “whole wheat” or “wholemeal” near the top of the ingredients list. With oats, just seeing “oats” usually means they’re whole.
Packaging is made to sell, not to teach. Words like “light,” “natural,” “multigrain,” or “no added sugar” are chosen to make items sound healthier than they may be. Once a health halo forms, it’s easy to put something in your basket without thinking.
Why it matters: misleading labels shape your choices, your diet, and your spending — often without you realising it. The good news is once you know the common tricks, they’re easy to spot and lose their power. You don’t need to decode every label for ages; with a few quick checks you can spot the red flags fast.
I’ve put together a simple, step-by-step method that shows exactly how to do this in my new ebook, Label Decoder, launching soon. If you want a preview, you can download the first chapter for free, and subscribers will be the first to know when the ebook is out and will get a special launch offer.
Food labels can be clever, but once you know the tricks, you’ll never look at them the same way. A little awareness goes a long way toward choosing food that’s actually good for you.