If you’ve walked down a grocery aisle lately, you’ve probably been bombarded with all of the labeling claims like “low fat”, “natural”, “made with”, and more. But what do these labels really mean?
What are labeling claims?
There are several types of labeling claims that can refer to the nutrient content of a particular food item, the ingredients food is made with, or the potential health benefits of a specific nutrient or overall eating pattern. In another layer of complexity, some claims are helpful when selecting foods, while others can be misleading. Navigating all of this information can seem overwhelming, so we put together a “cheat sheet” to help you make informed food choices that align with your goals.
Nutrient Content Claims
Nutrient content claims describe the amount of a particular nutrient in one serving of a food. The amount may be compared to another product or the original product of that brand. They may also indicate how that food contributes to daily nutrient needs. Here are some common nutrient-related claims you’ll see on food labels:
A Note on Net Carbs
You may have also seen food packages advertising the term "net carbs”. To determine net carbs, the food manufacturer takes the total carbohydrate content and subtracts the total grams of fiber. Because fiber is not a digestible carbohydrate, the theory is that it should not contribute to blood sugar spikes. While this claim may be tempting, there is no set definition or regulation of “net carbs”, so it is always best to look at the actual total carbohydrate content when planning your meals and snacks.
Non-Nutritional Ingredient Claims
Non-nutritional ingredient claims are just what they sound like, they are meant to tell consumers about the types of ingredients that make up a food product. They may indicate how ingredients are grown and/or processed, their origins, or how their contents align with specialized diets. However, not all of these labeling claims are regulated, and some are simply marketing tricks to make a food seem healthier than it really is. So, let’s break down what some of these non-nutritional labeling claims really mean (and which ones are reliable):
Health Claims & Structure/Function Claims
These claims link a food or nutrient in a food to a specific health condition or body function. For instance, a food can be labeled “Heart Healthy” if it meets certain nutritional criteria for saturated fat, cholesterol, and sodium. You might also see claims like “fiber supports bowel regularity”, “calcium helps build strong bones”, or “vitamin C supports a healthy immune system”. These claims do not necessarily mean that a food or nutrient can cure any health condition, but simply that they are related to certain health benefits.
So, how does all of this help you?
Navigating food labels can feel overwhelming, with all of the nutrition information, flashy claims, and sometimes confusing messaging. Understanding labeling claims can help cut through the confusion and help you make the best food choices for your health. Here are a few key things to remember when looking at food packaging:
Start with the serving size: Nutrient claims are fairly straightforward and reliable, but they are based on a specified amount of a food product
Look beyond the front label: While labeling claims can give you an idea of what may be in a food, it’s still important to double-check the ingredients and nutritional content
Don’t rely on marketing buzzwords: Unregulated terms like “natural”, and even regulated terms like “organic” or “gluten-free” can be used as a marketing ploy, but these terms don’t always mean that a food is healthier (for example, organic sugar is still sugar)
Use critical thinking:
Foods with the labels “reduced” or “light” are comparing that food to the original version (for example, if a container of yogurt contains 20g of sugar, the “reduced” version can still contain up to 15g of sugar)
Foods with the labels “fat-free” or “sugar-free” do not mean they are calorie-free or carbohydrate-free
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