Sugar-free, fat-free, cholesterol-free, trans-fat-free, organic, no sugar added, vegan, and so on. We see these labels on food products that are sold not only in health stores but ordinary supermarkets as well. Are they genuinely as healthy as they claim to be?

The principle of the adage, “Don’t judge the book by its cover,” also applies to food products. Do not judge the product by its packaging. Simply put, we should not fall prey to the ploys of ingenious marketing. You see, packaging is meant to entice us to grab hold of a product the minute we lay eyes on it. Just like love at first sight. Before we decide to put that thing inside the shopping cart, the most prudent thing to do is to first take a look at the nutrition label and the list of ingredients.

Individuals afflicted with diabetes mellitus, please listen up. Even if the label indicates that a product is sugar-free, it does not necessarily mean to say that it does not contain any carbohydrates or calories. Doubtful? Check the ingredients list and the nutrition label. The sugar may indicate zero content because artificial sweeteners were used. The product, however, may still indicate the amount of carbohydrate it contains. 23g of carbohydrates is equal to consuming half a cup of cooked rice. When reading the nutrition facts, take note of the number of servings per container. The computation on the nutrition facts is usually for one serving only. Therefore, it is important to know how many servings are in a pack or container of the product. For example, a box of sugar-free cookies contains ten pieces, and the nutrition label indicates one serving that is equal to one cookie. If one serving of cookies has zero sugar, 100 calories, and 23g of carbohydrates, then eating the entire box of ten cookies will amount to consuming ten times the calories and carbohydrates. Even if it has a lesser impact on the blood sugar level compared to an ordinary cookie, it will still have an effect, especially if not eaten in moderation and outside one’s recommended intake for the day.

Now, some products do not contain any macronutrients. No carbs, protein, or fat. A good example is a diet soda or a zero-calorie soft drink. No matter how much you consume, it will not increase the blood glucose level. The artificial sweetener aspartame and the like negatively impact the gut microbiome by killing the beneficial bacteria. While these artificial sweeteners are considered generally recognized as safe, regular consumption or too much intake will have adverse effects on overall health. This is the main reason why, when drinking diet soda occasionally, I also emphasize eating a variety of high fiber food from fruits, vegetables, and whole grains to help counter the effects of the artificial sweeteners and other additives in the gut. Fiber feeds the good bacteria in the gut.

Similar to sugar-free labeling, fat-free and trans-fat-free claims are also tricky. A product may be free from trans-fat, which is the unhealthiest form of fat, but it may still contain other forms of fat, specifically, saturated and unsaturated fats. They are still fat and in excess, can clog up the arteries, and cause inflammatory reactions in the body. The source of fat also matters. Partially hydrogenated oils, milk fat, butter, margarine, vegetable oils, and the like can oxidize, turn rancid, and be toxic. They can all increase blood lipids, cholesterol, and triglycerides, promoting plaque formation in the arteries. A risk factor for cardiovascular disease, as well as stroke.

How about organic food? Should we join the bandwagon? In terms of the vitamin and mineral content, organically grown plant foods don’t contain more nutrients than conventionally grown fresh produce. They have, however, more plant chemicals or phytonutrients and antioxidants, which are beneficial to overall health. Most especially for individuals with a compromised immune system, such as cancer patients. Conventionally grown plant foods have pesticide residues that are considered toxic. The benefits of eating fruits, vegetables, and whole grains, albeit not being organic, far outweigh the health risks from heavy metals due to the use of pesticides. If organic fruits and vegetables are available and within the budget, it is a better choice, but never forgo eating conventionally grown fresh produce just because they aren’t organic. Your health will suffer more from not consuming fresh produce, regardless of whether the choice is organic or otherwise.

Furthermore, be careful of food products sold as organic. Dr. Michael Greger, an internationally renowned physician and founder of NutritionFacts.org, gave this warning, “The fact that being organic doesn’t mean a food is healthy. For instance, you can now buy pesticide-free potato chips and organic jelly beans. There are even organic Oreo cookies. Junk food is still junk food, even if it was produced organically. The organic label cannot turn red lights green.”

Finally, it’s time to set the record straight when it comes to vegan food products. Meat replacement or meat substitutes made from vegetarian or vegan ingredients are not all healthy. They may contain carbs, protein, and fat to provide nourishment. Due to processing, however, these products are already stripped of vitamins, minerals, phytonutrients, and fiber. Having a vegan burger is tantamount to eating hot dogs, except for the fact that the ingredients are not animal-based. Oftentimes, these processed meat alternatives are laden with salt, sugar, fat, and additives to mimic the flavors and texture of their meat counterparts. Unless the vegan burger is made from wholesome legumes that have been ground and formed into patties, meat substitutes that have been ultra-processed are not healthy.

When it comes to fruit juices, make it a habit to read the ingredient list. It should indicate 100 percent fruit juice. The fruit must first be listed, followed by water only. Some may include preservatives like citric acid. It should not contain sugar, high fructose corn syrup, and the like. Otherwise, that is no longer 100 percent fruit juice. That would be considered a juice mix.

It seems like there’s nothing left for us to buy from the grocery shelves, right? If you want to be truly healthy, the best options for your daily staples should come from wholesome, minimally processed vegetables, fruits, and whole grains. Other food products that were mentioned above are occasional treats that you can have and shouldn’t be staples in the daily diet. Moreover, if you choose to have these treats, they should be considered as that. A treat for pleasurable eating and should never be consumed under the guise of health reasons.