6 Misleading Food Labels That Can Break Your Diet

I am a compulsive food-label reader. By reading labels on food products, we give ourselves the tools we need to stay fit and healthy. A list of nutrition facts and ingredients can help us to limit our consumption of unhealthy, low-quality foods while enhancing the number of heart-healthy fruits, vegetables and whole grains in our diets.

Unfortunately, many foods in the supermarket are mislabeled, and this can cause dieters to gain weight rather than losing it. Mislabeled foods are one of the many reasons for the epidemic of obesity in our nation. Here are a few misleading product labels to watch out for if you're trying to lose weight or stay healthy.

Low Carb

This misleading label was most popular during the Atkins diet and South Beach diet fads. Today, it still persists as one of the most dangerously misleading food labels. I remember my own grandmother once buying a quart of mayonnaise while she was trying to lose weight. I gently mentioned to her that mayonnaise is very high-fat and unhealthy, and she looked befuddled and said, "But it says low carb!" Needless to say, a food that is low in carbs can still be overflowing with calories, which, regardless of their source, are stored as fat in the body. Low carb foods can also contain dangerous levels of trans fats and saturated fats, which clog arteries and lead to heart disease.

Fat Free

This is the inverse of the "low carb" label, and it's equally misleading. Fat free foods can still contain tremendous amounts of sugar, which are stored in the body as fat. I've seen "fat free" on labels of Twizzlers and sodas, which are composed almost entirely of high fructose corn syrup or sugar. Fat-free, high-sugar foods spike your blood sugar and stress your pancreas, and they are often very high in calories. Don't go for the "fat free" label unless it's on something that is also reasonably low in sugar.

High Protein

Most Americans get plenty of protein. In fact, almost all of us get far too much of it. High-protein foods that are also low in sugar and fat can be healthy, but don't fall for the idea that high-protein foods are healthy by default. Unless you are underweight or are intentionally "bulking" as part of your fitness routine, avoid high-calorie, high-protein foods like protein shakes and bars. Extra calories from protein are still stored as fat. They do not become muscle unless you are engaging in sufficient exercise.

No Trans Fat

Many products that say "no trans fat" are actually loaded with this greasy stuff, which is responsible for an epidemic of heart disease. Trans fats are also very high in calories by volume, so they can cause significant problems with weight loss. For a product to say that it contains "no trans fat" or "zero grams of trans fat per serving," it only means that each serving contains less than .5 grams of trans fat. To accomplish this, the food makers only have to reduce their serving size. If a product's serving size is unrealistic, like "1/2 cookie" or "three crackers," odds are high that it contains trans fats. Check the ingredient list to find out if it's really trans-fat free. If you see hydrogenated or partially hydrogenated oil, avoid it.

All Natural Flavors

It's almost laughable to see this misleading label on junk foods. It is certainly true that dieters should eschew heavily processed foods and artificial flavors. However, many "natural" flavors are just as processed as synthetic flavors. For example, "natural" raspberry flavor, or castoreum, is extracted from a beaver's anal glands, and "natural" almond flavor (benzaldehyde) comes from peach pits, which contain cyanide. If you see "natural" on a sugary product like soda, that doesn't mean that the product is low in fat, sugar or calories. It can be just as unhealthy as a conventional junk food.

Made with Whole Grains

Whole grains are great for you, whether you're trying to lose weight, regulate your digestive system, or improve your heart health. But a product "made with whole grains" might contain very little fiber-- the good stuff that makes these grains worthwhile. If you see crackers or cereal that say "five grams of whole grain per serving," you'll likely assume that it means five grams of fiber. In actuality, though, five grains of whole grain only offers a minuscule amount of fiber. Look for a healthier, fully whole-grain, product containing at least 5 grams of fiber per serving.

Misleading labels are part of almost every industry, and they unfortunately deceive many consumers looking for foods that facilitate weight loss. However, by staying savvy and understanding the deceptive lingo used to sell high-calorie, unhealthy foods, you can help to give yourself better health and a slimmer waistline.