Ways Labels Trick Us

You might already know this, but labels are very tricky in some instances.

For instance, if a product is labeled “high protein," it would be natural to assume it has lots of protein in it, right?  Well, it might have lots of protein and it might not.

You'd also assume if a company made several different products and labeled one as "high protein," it would be the one with the most protein, right?  But not always. In the case of Slim Fast, for instance, the “low carb" shakes have MORE protein than the “high protein ones."  

Labels may use the word "diet" but still have lots of sugar or say "low fat" and really are low in fat but still very high in sugar.  Or use the word "light" but still contain lots of sugar and even have ingredients like high fructose corn syrup (light yogurts sometimes do this, for instance).

Labels may say “no sugar added" but that does not mean sugar free.  It means they don’t stir in that white grainy stuff or pour in high fructose corn syrup.  If it’s made from milk or fruit or something, it can still be high in natural sugar, though.

Labels also use many different words to say “sugar."  If you read the list of ingredients, you may or may not see the word “sugar" but you might see words like sucrose, high fructose corn syrup, honey, dehydrated cane juice, malt syrup, maltose, dextrose, glucose and xylose.  Those are all types of sugar.

Vitamins often put the word "Complete" on the label even though they are missing many important vitamins and/or minerals.  Or they put the word “bariatric" on the label even though they contain forms of vitamins we can’t absorb or don’t absorb well at all, like calcium carbonate and beta carotene.  Or gummy vitamins slap the word “adult" on the package and we might assume they have all the vitamins and minerals adults need, but really they are missing B2, B3, zinc, copper, selenium and other important stuff all grownups (and kids) really need.

Labels also trick us with serving size.  One package of something may say it has 200 calories per serving but if you read carefully, you'll see one package also contains 2.5 servings, which means  that package has 500 calories.  Or a calcium supplement will say on the package it has 630 mg calcium per serving but if you read closely you'll see one serving is TWO pills.

Please feel free to add your own examples.  I think I’ve gotten really good at reading labels but I still get tricked sometimes.

I love the crystal light flavor packets.... TWO servings? Really?

Not like the extra five calories phase me.... but puuuuhleease! 

I  never even noticed that.  But who on earth only uses half of one of those things?

I just noticed that yesterday and I was thinking the same thing

I do sometimes depending on what flavor.  The Lemonade is really strong to me so I only use 1/2 with some cherry Nectar.  I love Cherry Lemonade! 

OK, but wouldn't you assume you were only using half a serving then?  It's deceptive.

I can see it if you're mixing it with something else, though.

The BA label on their calcium lonzenges is confusing....it says serving size 3 tablets.  Then it proceeds to give the nutritional info for 1 one tablet.  We are so used to the nutritional info being for one serving that really threw me and I nearly tripled my intake!

I've just come from the grocery store and did a lot of label reading (thanks dave) I came across a can of generic slim fast powder that stated "a great source of protein!" but when I looked it only had TWO grams of protein when mixed with water. The "great" source came while mixing it with milk. hmmm there should be a law lol

Good stuff altho...if something says it is 200 calories per serving then it's not a trick if there is 2.5 servings. It's still 200 calories per serving. WE just need to be mindful of how many servings are in the package. That's not the food industry's job, it's ours.

You sure can't go by the front of the box, can you?  I read labels more now than I read books!