Science Sound Bite: 6 Tips for Reading Nutrition Labels


When it comes to SANE eating, nutrition label reading isn’t critical. Non-starchy vegetables, seafood, lean meat, protein powders with no added sugar, low-fat or fat free plain Greek yogurt, low-fat or fat free cottage cheese, berries, citrus fruits, nuts, or seeds are SANE. Starches and sweets are inSANE. No nutrition label needed 🙂

For everything else, here are six simple tips to keep in mind when reading nutrition labels.

  1. The more fiber the better.
  2. The more protein the better.
  3. The less sugar the better.
  4. The fewer ingredients the better.
  5. The more vitamins and minerals per serving relative to calories per serving the better.
  6. If the ingredients include added sweeteners that contains calories (list below), hydrogenated anything, or starch (flour, corn, rice, barley, etc.) try to avoid it.

List of Sweeteners That Contain Calories

  1. Agave Nectar
  2. Barley Malt
  3. Beet Sugar
  4. Brown Sugar
  5. Buttered Syrup
  6. Cane Crystals
  7. Cane Juice Crystals
  8. Cane Sugar
  9. Caramel
  10. Carob Syrup
  11. Castor Sugar
  12. Confectioner’s Sugar
  13. Corn Sweetener
  14. Corn Syrup
  15. Corn Syrup Solids
  16. Crystalline Fructose
  17. Date Sugar
  18. Demerara Sugar
  19. Dextran                Dextrose
  20. Diastatic Malt
  21. Diatase
  22. Ethyl Maltol
  23. Evaporated Cane Juice
  24. Fructose
  25. Fruit Juice
  26. Fruit Juice Concentrates
  27. Galactose
  28. Glucose
  29. Glucose Solids
  30. Golden Sugar
  31. Golden Syrup
  32. Granulated Sugar
  33. Grape Sugar
  34. High-Fructose Corn Syrup
  35. Honey
  36. Icing Sugar
  37. Invert Sugar
  38. Lactose
  39. Malt Syrup
  40. Maltodextrin
  41. Maltose
  42. Maple Syrup
  43. Molasses
  44. Muscovado Sugar
  45. Panocha
  46. Raw Sugar
  47. Refiner’s Syrup
  48. Rice Syrup
  49. Sorbitol
  50. Sorghum Syrup
  51. Sucrose
  52. Sugar
  53. Syrup
  54. Treacle
  55. Turbinado Sugar
  56. Yellow Sugar