The next time you're in the supermarket, take a moment to examine the food labels on the products in your cart. You might be surprised at what you find. Nutrition facts, ingredients, calorie counts—these labels are meant to guide your food choices. But are they really doing their job? For many consumers, food labels are a blur of numbers, terms, and promises that don’t quite add up. Unfortunately, many of us don't fully grasp what we're reading, and that can influence our food choices and overall health.

The confusing world of food labels

Food labels are designed to inform us. But if you take a closer look, they can be incredibly confusing. Ingredients are listed in order of quantity, but when you’re scanning for allergens or trying to avoid something like sugar, the sheer number of words can make it difficult to know where to start. Nutritional information is packed with numbers, but how many of us truly grasp the meaning of serving size or the difference between 'added sugars' and 'total sugars'?

It’s no wonder that food labelling has become a hot topic. With rising health issues like obesity, diabetes, and heart disease, the way we understand and interact with food labels is more important than ever. Yet, despite the wealth of information available, consumers remain largely in the dark about what they’re eating. So, what’s going wrong?

EXPERT INSIGHT

“Front-of-pack marketing terms like ‘low fat’ or ‘sugar-free’ are often designed to sell products rather than guide healthier choices,” says dietitian Annabelle. “Rather than relying on these claims, it’s best to go straight to the ingredient list and nutrition information panel. Some of the most nutritious foods like fruits and vegetables don’t carry labels at all, and that in itself is worth remembering.”

She adds that with the growing use of health claims, understanding how to interpret food labels is increasingly important. “In the ingredients list, we want to be mindful of added sugar, salt, and preservatives. Added sugars can appear under many names, such as brown sugar, high-fructose corn syrup, sucrose, glucose, honey, molasses, and others. Added salt might show up as monosodium glutamate (MSG), rock salt, or sea salt. These ingredients can easily go unnoticed if you’re only reading what’s on the front.”

Some claims can also create a false sense of health. “For example, you might see ‘cholesterol-free’ on products that wouldn’t contain cholesterol in the first place. Or snacks and sweets labelled ‘organic’, which may sound healthier but are still ultra-processed foods we should limit in our diets.”

Her advice is clear: “Ignore the marketing on the front. Focus on the ingredients list and nutrition information. That’s how consumers can make more informed, confident decisions when shopping for groceries.”

How food labels influence our food choices?

Food labels aren’t just about the information they provide; they also leave out important details. For example, terms like 'natural,' 'low-fat,' or 'whole grain' are commonly used to market products in ways that sound healthy but may not tell the full story. 'Natural' is a great example. It sounds wholesome, but it has no legal definition in the food industry. A product labelled as 'natural' might still contain preservatives, artificial colours, and other synthetic ingredients. This leaves consumers with a false impression of the product’s quality, even though it might not align with what most people expect from a 'natural' product.

Furthermore, serving sizes on food labels often don't reflect what most people actually eat. A granola bar may list its serving size as one-fourth of the bar, but let’s face it, who eats just one-fourth? That discrepancy can make the nutrition facts look far better than they are in reality.

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“Some food products make bold health claims like ‘boosts immunity’ or ‘supports brain health’, but consumers should be cautious when they see these,” says Annabelle. “Since manufacturers voluntarily add these claims to boost sales, it’s important to approach them with a critical eye. No single food can significantly impact our health or wellbeing on its own.”

She adds that while such statements may sound appealing, they often oversimplify nutrition and overpromise results. “It’s a red flag when a product implies it can deliver health benefits in isolation. Nothing replaces the fundamentals of good health—balanced nutrition, regular movement, adequate rest and mental wellbeing. No packaged product can substitute that.”

Related: Why taking too many supplements may backfire?

The ingredient list: What you’re really eating

The ingredient list is your most reliable guide to understanding what’s in your food, but even that isn’t always straightforward. Ingredients are listed in descending order of weight, so the first few ingredients are the ones present in the largest amounts. But what happens when you can’t pronounce most of them? That’s a red flag. Many packaged foods contain additives, preservatives, and flavour enhancers that extend shelf life or improve texture. And while some ingredients might be safe, many of them are highly processed and don’t provide much nutritional value.

Take 'partially hydrogenated oils', for instance. This ingredient is a hidden source of trans fats, which have been linked to an increased risk of heart disease. But because food companies can list '0 grams' of trans fats if a serving contains less than 0.5 grams per serving, this can be misleading. Even if the label reads '0 grams trans fat', the food may still contain small amounts of these harmful fats, which can add up over time.

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Use serving sizes as a guide, not a rule. Everyone has different needs, and the right portion size depends on factors such as age, body size, activity level and health goals. For example, an 80-kilogram athlete will have very different requirements compared to a 20-kilogram child. That’s why it’s important to view serving sizes on labels as a general reference and adjust them based on your own context.

Goals like muscle gain or weight loss will also influence how serving sizes should be interpreted. Those looking to build muscle may need to increase their calorie and protein intake and should scale their serving sizes accordingly. On the other hand, people aiming for weight loss might want to pay closer attention to portion sizes, added sugar and fibre. That said, the broader principles of health still apply across the board. Reducing added sugars and increasing fibre are beneficial for most people, regardless of their individual goals.

Decoding the label: What should you look for?

Now that we’ve explored some of the nuances behind food labels, here’s how you can make more informed choices as a shopper.

1. Serving size: Always check the serving size and the number of servings per package. Many products are packaged in ways that make it seem like you’re consuming a smaller portion than you actually are. Adjust the nutritional information accordingly based on how much you plan to eat.
2. Ingredients: Choose products with fewer, more recognisable ingredients. The fewer the better, especially when it comes to synthetic additives. If an ingredient sounds like a chemical, it’s worth a second look.
3. Added sugars: Watch out for added sugars, which are often hidden in seemingly 'healthy' foods like yoghurts or breakfast cereals. Even products labelled as 'low-fat' can be packed with sugar to make them taste better. It’s important to look for 'added sugars' on the label and try to limit your intake.
4. Nutritional claims: Labels that tout 'fat-free' or 'low-calorie' may sound like a good deal, but check the other nutritional details. A low-fat product can still be high in sugar or salt, and a 'whole grain' product can sometimes be just another refined option. Look at the full picture, not just the claims.
5. Nutritional claims: Pay attention to the balance of fats, proteins, carbohydrates, and fibre. Not all fats are bad; unsaturated fats, found in nuts, seeds, and fish, are healthy and beneficial for heart health. And fibre is essential for good digestion and overall wellness.

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For individuals managing chronic conditions such as hypertension, diabetes or high cholesterol, interpreting food labels carefully is especially important. “It’s best to choose products that are higher in fibre while limiting added sugars, sodium, saturated fat and trans-fat,” says Annabelle.

Those managing diabetes, for example, should be particularly mindful of their carbohydrate intake and review the carbohydrate content on the nutrition information panel. For anyone managing a metabolic condition, selecting products with no or lower amounts of added sugar, salt and saturated fat is a good starting point.

Understanding how these ingredients appear on labels is also key. Added sugars may be listed as glucose, fructose, sucrose, honey or syrups like high-fructose corn syrup. Sodium can show up in the form of sea salt, rock salt or MSG. Being aware of these variations can make label reading more effective.

Simple habits, like comparing similar products and using the nutrition information panel as a reference point, can help make healthier choices more straightforward.

The need for greater transparency

While it's up to us to be more mindful of the food we eat, the responsibility doesn’t just lie with consumers. Governments and food manufacturers need to step up and ensure that labels are clear, transparent, and truly reflect the product’s contents. Some countries, like Singapore, have introduced simplified, colour-coded systems on drink labels to indicate whether a product is high or low in sugar. This helps take the guesswork out of food choices and makes it easier for consumers to make healthier decisions.

However, such initiatives are still relatively rare globally, and food companies often find ways to work around regulations. That’s why it’s so important for consumers to continue pushing for better standards, clearer labelling, and greater honesty from food manufacturers.

Related: The blind spots in how we think about calories

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“One quick thing I wish every shopper would do is check the ingredient list to understand what they’re actually buying,” says Annabelle. “But more importantly, remember that the bulk of your grocery cart should be filled with fresh produce, and those are the foods that often don’t come with a label at all.”

How to be a discerning shopper

Reading food labels isn’t just about checking calories or fat content—it’s about understanding exactly what’s in your food. If you take a minute to really look at the labels, you’ll be able to make better choices for your health.

Next time you’re shopping, don’t just trust what the label says. Terms like 'natural' or 'low-fat' can be misleading. Take a look at the ingredients list, serving sizes, and sugar content. A little extra attention can help you avoid products that aren’t as healthy as they seem.

Food labels are there to help you, not just to sell a product. When you learn to read them properly, you’re making smarter choices that help you stay healthy in the long run

EXPERT CONTRIBUTOR
Annabelle Johnson
Founder and Dietitian
Annabelle Dietitian, Singapore
Instagram: @annabelledietitian