What to Avoid on Nutrition Labels for Better Health

According to the U.S. FDA, added sugars, sodium, and saturated fats are nutrients to get less of. Understanding what to avoid on nutrition labels can help you make informed decisions and steer clear of ingredients that negatively impact your health.

Quick Summary

This article explains how to identify and avoid common unhealthy ingredients, such as added sugars, artificial trans fats, excessive sodium, and harmful additives, by properly reading nutrition labels and ingredient lists.

Key Points

• Hidden Sugars: Avoid processed foods where ingredients like high fructose corn syrup, dextrose, or maltose are listed prominently, as they provide empty calories.

• Harmful Fats: Steer clear of artificial trans fats indicated by "partially hydrogenated oils" and limit saturated fats from animal products and tropical oils.

• Excessive Sodium: Be cautious of high sodium content, which often comes from additives like MSG and brine in processed foods, to protect against high blood pressure.

• Unnecessary Additives: Watch out for artificial colors (Red 40), preservatives (BHA/BHT), and certain emulsifiers that have been linked to potential health issues.

• Misleading Claims: Don't rely solely on marketing terms like "natural" or "light"; always check the nutrition facts and ingredient list for the real story.

• Prioritize Whole Foods: The best approach is to choose whole, unprocessed foods with short, recognizable ingredient lists to minimize exposure to harmful additives.

• Check Serving Sizes: Remember that all nutritional information is based on a single serving, so you must account for this when consuming the entire package.

• Use the % Daily Value: A %DV of 5% or less is low, while 20% or more is high; use this guide to limit things you want less of and get more of nutrients like fiber.

Decoding the Nutrition Facts Panel

Reading a nutrition label can feel like deciphering a secret code. To make healthier choices, it's crucial to understand what the numbers and percentages truly mean. While the front of a package often features misleading marketing claims like "light" or "natural," the nutrition facts panel provides the objective data needed to evaluate a product. The key is to focus on nutrients to limit, like saturated fat, sodium, and added sugars, while prioritizing those you want more of, such as dietary fiber. The "% Daily Value" can be your guide, with 5% or less considered low and 20% or more considered high.

The Sneaky Problem of Added Sugars

Added sugars are a major red flag on any nutrition label. Unlike natural sugars found in whole foods like fruit, added sugars provide empty calories and can contribute to weight gain and chronic diseases. Food manufacturers often hide added sugars under many aliases to disguise the true amount. You can identify these hidden sugars by looking for any ingredients that end in "-ose," such as dextrose, fructose, or maltose. Other common names include corn syrup, honey, and agave nectar. To make matters easier, the FDA now requires the amount of "Includes Added Sugars" to be listed, making it a critical metric to check. Aim to choose products with low added sugar content, especially since the American Heart Association recommends limiting intake to under 36 grams a day for men and 24 grams for women.

Dangerous Fats: Trans and Saturated

Not all fats are created equal, and some types are far more detrimental to heart health than others. Artificial trans fats, which are created by a process called partial hydrogenation, increase bad (LDL) cholesterol while lowering good (HDL) cholesterol. While the FDA has largely banned partially hydrogenated oils, some products may still contain small, legally permissible amounts. The best way to avoid them is to check the ingredient list for the phrase "partially hydrogenated oil". Saturated fats, primarily found in animal products and some tropical oils, should also be limited. Excessive consumption can raise total cholesterol, increasing the risk of heart disease. For optimal health, aim to get most of your fats from healthier, plant-based sources.

Sodium Overload and Deceptive Additives

Excessive sodium consumption is linked to high blood pressure and an increased risk of heart disease. The average American consumes far more than the recommended 2,300 mg per day, with most of it coming from processed foods. Items with over 400 mg of sodium per serving are considered high and should be limited. In addition to salt, look out for other sodium-containing additives like monosodium glutamate (MSG), sodium benzoate, and brine. Beyond fat and sugar, many artificial additives and preservatives are used to enhance taste, texture, and shelf life, but can be harmful. Examples include artificial colors (e.g., Red 40, Yellow 6), artificial sweeteners (e.g., aspartame), and some preservatives (e.g., BHA, BHT). It's best to prioritize foods with shorter ingredient lists composed of whole, recognizable ingredients, which generally indicates less processing.

A Comprehensive Comparison of Ingredients

Unhealthy Ingredient	Common Aliases on Labels	Why to Avoid It	Recommended Limit
Added Sugar	High Fructose Corn Syrup, Dextrose, Maltose, Sucrose, Corn Syrup, Honey, Agave Nectar	Provides empty calories, contributes to weight gain, and increases risk of chronic diseases like diabetes.	Limit to < 36g/day (men), < 24g/day (women).
Trans Fat	Partially Hydrogenated Oil	Raises bad (LDL) cholesterol, lowers good (HDL) cholesterol, and increases heart disease risk.	Avoid completely, or limit to < 0.5g/serving.
Saturated Fat	Palm Oil, Coconut Oil, Butter, Lard	Increases bad cholesterol levels, elevating the risk of heart disease.	Limit to less than 10% of daily calories.
Sodium	Salt, Monosodium Glutamate (MSG), Sodium Benzoate, Brine	High intake raises blood pressure, increasing the risk of heart attack and stroke.	Keep intake below 2,300 mg/day, ideally < 1,500 mg/day.
Artificial Colors	Red 40, Yellow 5, Yellow 6	Linked to behavioral issues in children and potential health concerns.	Avoid when possible, especially in children's foods.
Artificial Sweeteners	Aspartame, Sucralose, Saccharin	May cause metabolic disturbances and alter gut health.	Consume in moderation; check ingredient list.

Learning to Choose Whole Foods

The best strategy for avoiding harmful ingredients is to choose whole foods over highly processed ones. Whole fruits, vegetables, and lean proteins are naturally rich in essential nutrients and fiber. By focusing your grocery trips on the perimeter of the store—where fresh produce, meat, and dairy are typically located—you can minimize your exposure to packaged foods with long, complicated ingredient lists. When you do buy packaged goods, choose items with simple, recognizable ingredient lists. Many companies now offer "clean label" products, and comparing similar products side-by-side using the 100g or 100ml column on the nutrition panel can help you identify the healthiest option. Cooking meals from scratch also gives you complete control over every ingredient.

A New Perspective on Nutrition Labels

Rather than viewing a nutrition label as a confusing obstacle, start seeing it as a powerful tool for self-advocacy. The information is there to help you make educated decisions that support your health and well-being. By being mindful of serving sizes, watching for hidden sugars, and being cautious of certain fats and additives, you can take a significant step toward a healthier lifestyle. The journey to better nutrition begins with a single step: knowing what to avoid on nutrition labels.

Conclusion

Navigating nutrition labels is a skill that empowers consumers to make healthier choices and avoid harmful ingredients. By identifying common pitfalls like high levels of added sugars, artificial trans fats, and excessive sodium, you can protect your long-term health. The presence of artificial colors, certain preservatives, and an overall long ingredient list are also strong indicators of highly processed foods that are best avoided. By prioritizing whole foods and learning to properly interpret food labels, you can significantly improve your dietary habits and overall well-being.

Your Health, Your Choice

Your plate is in your hands, and understanding how to read nutrition labels is the first step toward better health. By being an informed consumer, you can make powerful decisions that nourish your body and contribute to a vibrant future. Start today by making a conscious effort to check the ingredient list before you buy.

Resources

• : Are preservatives and food additives harmful? by Quora
• : 5 Nutrition Label Red Flags to Watch Out For by Houston Methodist
• : Reading food labels by Heart Foundation (Australia)
• : 8 Red Flags to Look Out for on Food Labels, According to Dietitians by Real Simple
• : The Top 11 Ingredients to Avoid on Food Nutrition Labels by Real Food Bar

Frequently Asked Questions

What is the biggest red flag on a nutrition label?

The biggest red flag is a long list of ingredients, especially those containing added sugars (like high fructose corn syrup), partially hydrogenated oils, or unfamiliar artificial additives near the top of the list.

How can I spot hidden sugars on an ingredient list?

To spot hidden sugars, look for words ending in "-ose" (like sucrose and dextrose), various syrups (corn, rice, maple), and natural-sounding sweeteners such as agave nectar or honey.

Is "fat-free" always healthier?

No, "fat-free" is not always healthier. Many fat-free products compensate for the lack of flavor by adding excessive amounts of sugar, sodium, and other additives. It's crucial to check the full nutrition facts panel.

How do I know if a product contains trans fat?

Even if a label says "0g trans fat," it can still contain up to 0.5 grams per serving. The surest way to detect artificial trans fats is to look for "partially hydrogenated oil" in the ingredients list.

What's a good rule of thumb for sodium intake?

A good rule of thumb is to limit your total sodium intake to less than 2,300 milligrams per day. When reading labels, consider products with less than 150 mg per serving or no more than the calorie count per serving.

Are all food additives bad?

Not all additives are bad, but many synthetic ones, like BHA, BHT, artificial colors, and some emulsifiers, have raised health concerns. A good rule is to prioritize foods with minimal additives or choose products with simpler, more recognizable ingredients.

How important is checking the serving size?

Checking the serving size is very important, as all other nutritional information is based on that amount. If you eat a larger portion, you must multiply the values accordingly to know your actual intake of calories, fat, and sugar.