Sample Labels to Learn From

Sugars. The two grams of sugars indicate a small amount of sweeteners relative to the 25 grams of total carbohydrates.

Vitmains and Minerals. Many of the most nutritious cereals do not have a lot of added vitamins and minerals, yet some of the top junk cereals do. Perhaps, it is cheaper to add synthetic vitamins and minerals than it is to use whole grains.

Ingredients. Notice the magic word “whole” in the grain list. Since makers of more nutritious cereals know that their consumers are sugar savvy, they usually do not put the term “sugar” in the ingredients list, but rather disguise it as “evaporated cane juice.” This is simply sugar with a nicer name. But in this case, we’re happy that there are only two grams per serving.

The following is an analysis of tricky label listing from a leading cereal:

Fat. A consumer looking at the 0.5 grams of saturated fat and 0 cholesterol would be favorably impressed. Yet, looking in the fine print of the ingredients list, you’ll notice the term “partially hydrogenated… oil.” Since partially hydrogenated oils are really more harmful than saturated fats and have been shown to raise blood cholesterol levels, they really should be included in the “Saturated Fat” section. Instead, they are buried in the “Total Fat” listing. The consumer has no way of knowing how much of the 2.5 grams of “Total Fat” is the hydrogenated stuff.

Cottonseed and/or soybean oil. The “and/or” listing should be illegal. Consumers have a right to know which of the oils, cottonseed or soybean, they are eating, since these two oils have vastly different nutritional properties. Cottonseed oil has much less nutritional value and cotton crops may be sprayed with lots of pesticides.

Let’s dissect the following label from a popular children’s cereal:

AHA seal of approval. The unwary consumer might conclude that since this particular food is endorsed by the American Heart Association, it must be healthy. Wrong!

Dietary Fiber. One gram of fiber is relatively low for a “multigrain” cereal.

Sugars. Fifteen grams of sugar per serving is a lot of sweetener.

Protein. The cereal is low in protein. That should give you a hint about the nutritional quality of the grains used.

Corn, wheat, and oat flour. Even though the front of the box boasts “multi-grain,” since these flours are not described as “whole wheat” or “whole grain,” you can assume that they are refined flours with much of the nutrients processed out.

“Partially hydrogenated vegetable oil.” Hydrogenating oil provides little nutrition and possibly does physiological harm.

“One or more of: coconut, cottonseed, and soybean oils.” Consumers have the right to know which oil they are eating, since these oils greatly differ in nutritional quality.

“Natural orange, lemon, cherry, blueberry, raspberry, lime, and other natural flavors.” “Natural” has limited legal meaning. The consumer may imagine that these flavors come from ground-up fruits, but that is not necessarily true.

“Yellow Dye #6, Red #40, Blue #2, and Blue #1. Artificial food colorings are in the GRAS (generally recognized as safe) category. This means that no one really knows for sure how safe they are. In fact, they may be harmful to children who are food-coloring sensitive.