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Decipher Food Labels

Deciding what to put in your shopping cart can be confusing—but it’s not just you! Many phrases on food labels are deceptively similar, which makes it tough to select the healthiest item. Use this easy guide to start shopping smarter.

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loW sodium vs. reduced sodium

Your best bet: “Low sodium,” which indicates no more than 140 mg of sodium per serving. By contrast, the term “reduced sodium” is relative: It means that a product has 25% less salt than the original version (but may still be teeming with sodium). Sleuth Secret: “Light in sodium” is another tricky one—it means that the sodium has been reduced by 50%. That may sound healthy, but the truth is, the product (for instance, light sodium soy sauce) could have very high sodium levels. FYI: try to limit your sodium intake to between 1,500 and 2,300 mg a day for optimal health (2,300 mg is equivalent to 1 tsp of salt). As a reference, a typical can of soup can start at around 500 mg.

sugar-free vs. no sugar added

Your best bet: “No sugar added” by a nose. The term can be used if no sugar was put in during processing; however, natural sugars in foods like fruit (fructose) or milk (lactose) may be present. On the other hand, the label “sugar-free” means that there must be less than 0.5 g of sugar per serving. Trouble is, if you have a few servings of something with 0.5 g, like juice, it adds up quickly. Sleuth Secret: Both sugar-free and no-sugar-added products can include artifcial sweeteners (like aspartame) and sugar alcohols (xylitol). If you’re avoiding those additives, pay close attention to the ingredients list. FYI: Alternate terms “less sugar” and “reduced sugar” can be used when there is at least 25% less sugar than in the standard item.

Whole Wheat vs. Whole grain

Your best bet: Neither. If the term doesn’t have “100%” in front of it, it doesn’t mean much. Manufacturers can call a product “whole wheat” even if it’s 99% white with a bit of whole wheat. Same goes for “wholegrain” products. Sleuth Secret: Always look for “100%,” whether on the front label or the ingredient list. Also, keep your eye out for the 100% Whole Grain Stamp from the Whole Grains Council, which backs up the claim. FYI: Another great option is “sprouted grain,” which is high in protein and vitamin b, as well as naturally 100% whole grain.

SOURCES: Carolyn Brown, RD, nutritionist with Foodtrainers. Nicole Silber, RD, nutritionist in private practice in New York City.