When you walk through the grocery store, you’re bombarded by food packaging with bold claims: “natural,” “lite,” “low fat”—and dozens more. These buzzwords are carefully chosen to tug at your brain, and they can often be misunderstood. Atlantic Health System registered dietitian Danielle Data, RD, breaks down five commonly used food claims so you can shop smarter at the food store.
“I focus on meal plans that help people control their blood sugar,” says Danielle, noting this is helpful for people with chronic health issues such as diabetes or pre-diabetes, heart disease, and high cholesterol. “Low-fat crackers might have more carbohydrates. Low-sugar cookies might have more fat. All-natural granola bars might have enriched flour rather than whole-wheat flour. It’s important to flip the food item over and read the label.”
1. “Natural”
When we see “all natural,” it implies the product is pure and unprocessed. However, a food that claims to be ”natural” only means the product doesn’t have synthetic or artificial ingredients. It can still be heavily processed and loaded with sugar. The word “natural” on food packaging doesn’t equal healthy.
2. “Organic”
Environmentally sourced food products often shout “organic.” Organic means they meet the United States Department of Agriculture (USDA) standards about how food is grown, processed, and handled. Organic foods are pesticide-free with no genetically altered material or additives. But claiming “made with organic ingredients” only requires a portion to be organic.
3. “Whole Grain”
Saying “made with whole grains” means the product contains some whole grains, but that might only be a small percentage. If you’re seeking the healthiest option, look for 100% whole grains, and check the label. The word “enriched” grains simply means refined flour, which is not whole grains.
4. “Light” or “Lite”
If you’re looking for lower calorie or lower fat food products, you’ll likely find a “light” or “lite” version of the original. But be careful. Although “light” can refer to fewer calories or less fat, it doesn’t automatically mean healthier. What's often lost in fat is replaced with sugar, carbs, or artificial additives.
5. “No Added Sugar”
Finding food products that are low in sugar isn’t always easy. Foods that claim “no added sugar” may still contain natural sugars, artificial sweeteners, or sugar substitutes. Just because sugar isn't added doesn’t mean the product is low in calories or sugar.
Tips for smarter shopping
- Beware of packaging claims. Just because something says “low sugar” or “organic” doesn’t mean it’s a healthy choice.
- Read the ingredient list. Choose foods with fewer ingredients and words you can pronounce. Ingredients are listed in order of volume. The first ingredient is the main one.
- Check serving sizes. Nutrition claims often apply to very small portions, which can be unrealistic for meals and snacks.
- Know your own health needs. Don’t be swayed by labels that don’t apply to you, especially if you’re dealing with chronic health issues.
“Anything with high fructose corn syrup should go back on the shelf,” says Danielle. “It puts your body into a more inflamed state. Food companies try to make their products attractive and flavorful. The key is to build a sustainable meal plan around nutrient-dense foods and eat packaged goods in moderation.”
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