Face it when it comes to food labels I would say there are quite a few people that either never look at the label, and a good portion that do have no clue what they are really looking at. Too many people rely on the companies that market the products to be truthful. So when they see things such as “Low Fat”, “High Fiber”, “Low Sodium” etc. the consumer thinks those advertisements are true, but most of he time they are a lie.
Now every single diet out there has a different nutritional requirement, so reading a label will mean different things to different people. Since I am following a Keto lifestyle I tend to look at the following things: serving size, fat, carbohydrates, fiber, sugar, sugar alcohols, protein, and ingredients. Those are things that are important to me in achieving my daily macro goals. I don’t focus on calories at all, because I know if I stay within my macros I will be within a realistic calorie range that leaves me satiated.
Of all the things I look at on the label ingredients is by far the most important to me. I do my best to eat as whole as possible, so when I look at an ingredient list and see things that I don’t even know what they are let alone know how to pronounce them I just sit them down. Butter should not have ten ingredients if it does it’s not pure butter, put it down and try again. I also try to stick to the perimeter of the grocery store that way I know I’m getting healthy whole products. Once you get the hang of it, it becomes less tedious because you will know what products meet your requirements.
I did a random test a couple weeks ago and started picking up items that had Keto on the front of them, and to my surprise when I started reading the labels on the back they were laced with ingredients like wheat and soy, neither of which are Keto friendly for someone doing strict Keto like me. Hidden grains and carbs that companies want you to think are cancelled out because they added so much fiber. Another one is sugar. Sugars can be hidden everywhere. There are so many names for sugar that I can’t even remember them all, which takes me back to if you don’t know what it is you probably shouldn’t be putting it in your body.
In closing my advice to you is take the time to look at the labels and make better choices. Do not just assume it fits into your lifestyle/diet because the front of the box says it does.