Reading labels
Everything we have written about Reading labels, newest first.
19 articles · All articles
Net carbs vs. total carbs: what the difference actually means
'Net carbs' is a marketing calculation, not a regulated term, and different manufacturers arrive at it differently.
Reading labels on plant-based meat alternatives
Plant-based does not automatically mean lower in sodium or saturated fat. The label tells a more complete story than the packaging claims.
What does 'no added sugar' really mean on a label?
'No added sugar' is a specific, regulated claim, and it does not mean a product has little or no sugar in it.
How accurate are the calorie counts on packaging, really?
A calorie count is closer to an informed estimate than a precise measurement, with a legally allowed margin of error built in.
The Nutrition Facts label update: what changed, and why it matters
The most recent Nutrition Facts label overhaul added an Added Sugars line and updated serving sizes, both genuinely useful for tracking.
Understanding front-of-package health claims: what's regulated and what isn't
Some front-of-package claims have strict legal definitions behind them; others are marketing language with no formal requirement at all.
What does 'reduced sodium' actually mean compared to regular?
'Reduced sodium' means at least 25% less than that same product's regular version, not that the product is actually low in sodium.
Sugar alcohols explained: erythritol, xylitol, and how they affect blood sugar
Sugar alcohols like erythritol and xylitol generally affect blood sugar less than regular sugar, but the effect varies more by type than most labels let on.
Expiration date vs. best-by date: what they actually mean
Most date labels on food are about peak quality, not safety, and the difference costs households real money.
How to read a food label in under 10 seconds
You don't need to study every line on a nutrition label — four quick checks cover most of what matters in under 10 seconds.
What does 'natural flavors' actually mean on an ingredient list?
'Natural flavors' refers to where a flavor compound came from, not how simple or minimally processed it is.
Low sodium, very low sodium, sodium free: what the label claims actually mean
These phrases are tied to specific thresholds, not marketing adjectives.
'High protein' on a label: what it actually has to contain
A 'high protein' claim is tied to a percentage of your daily value, and it isn't always the number you'd guess.
'Made with whole grains' vs. 100% whole grain: the difference that matters
A single whole grain, even a tiny amount of one, is enough to legally justify the phrase 'made with whole grains.'
Aspartame, sucralose, and stevia: how the common sweeteners compare
Three very different sweeteners, three different reputations, and mostly the same practical bottom line.
What does a 'Non-GMO' label actually mean?
A Non-GMO label tells you about a plant's DNA, not about how healthy the product is.
Fortified vs. enriched: what the difference actually means
One term means nutrients were added back in; the other means nutrients were added that weren't there to begin with.
Stevia vs. sugar: what changes when you switch?
Stevia drops the calories and the blood sugar spike, but it doesn't rewrite the rest of your diet for you.
Monk fruit sweetener explained: is it actually better?
Monk fruit skips the blood sugar spike, same as stevia, but the tabletop version is rarely pure monk fruit.