Here is what you need to know next time you’re in the grocery store.

Navigating the grocery store can be overwhelming, especially with the myriad of food labels that promise health benefits or indicate quality. While marketing plays a significant role in how products are presented, many labels can be misleading. Understanding what these terms really mean can help you make better choices for your health and your wallet. Let’s debunk some common food label myths.

1. Organic Means Healthier

Myth: If a product is labeled “organic,” it must be healthier than its conventional counterparts.

Truth: While organic foods are grown without synthetic pesticides and fertilizers, this doesn’t automatically make them healthier. Organic products can still be high in sugar, fat, or calories. Always check the nutritional information, regardless of the label.

2. Natural Is Synonymous with Healthy

Myth: Foods labeled “natural” are always a healthier choice.

Truth: The term “natural” is not strictly regulated by the FDA, which means it can be used loosely. A “natural” product can still contain added sugars, preservatives, and unhealthy fats. Look for products with fewer ingredients and ones you recognize.

3. Fat-Free Equals Guilt-Free

Myth: If a product is labeled “fat-free,” it’s a healthy option.

Truth: Many fat-free products compensate for the lack of fat with added sugars or carbohydrates to enhance flavor. This can make them just as calorically dense—or even denser—than their full-fat counterparts. It’s essential to read the nutrition label to understand what you’re consuming.

4. Whole Grain Is Always Whole Wheat

Myth: “Whole grain” and “whole wheat” are the same thing.

Truth: While whole wheat is indeed a type of whole grain, not all whole grain products are made from wheat. Whole grains can include oats, barley, quinoa, and more. Check the ingredient list to ensure you’re getting the whole grain you want, and look for “100% whole grain” for the best option.

5. Gluten-Free Means Healthy

Myth: Gluten-free foods are healthier for everyone.

Truth: Gluten-free products are essential for individuals with celiac disease or gluten sensitivity, but they’re not inherently healthier for those without these conditions. Many gluten-free products are highly processed and can contain more sugar or fats. Evaluate the overall nutritional content instead.

6. No Added Sugar Equals Low Sugar

Myth: Products labeled “no added sugar” contain low sugar levels.

Truth: While these products don’t have sugars added during processing, they can still contain naturally occurring sugars. Always check the nutrition facts, especially in fruit juices or yogurts, which can have significant sugar content despite having no added sugars.

7. Diet Foods Are Always Better Choices

Myth: Foods labeled as “diet” or “light” are healthier options.

Truth: Diet foods often replace fat with sugar or artificial sweeteners to maintain flavor, which can undermine their health claims. In some cases, “light” just refers to a reduction in fat or calories without improving overall nutritional quality. Always compare the nutrition label with similar products.

Conclusion

Understanding food labels is key to making informed decisions while grocery shopping. Don’t be swayed by marketing buzzwords; instead, focus on the nutritional content of the products you choose. A balanced diet consists of whole foods with minimal processing, so aim for fruits, vegetables, whole grains, lean proteins, and healthy fats. By debunking these myths, you can shop smarter and nourish your body effectively. Remember, knowledge is power—especially in the grocery aisle!