Food manufacturers spend billions on marketing, but the real story is hidden in the fine print. Learning to read ingredient labels is one of the most powerful tools for protecting your family's health.
The Basics: How Ingredients Are Listed
Ingredients are listed in descending order by weight. The first ingredient makes up the largest portion of the product. If sugar or its variants appear in the first three ingredients, that product is essentially a sugar delivery system.
Sugar's Many Disguises
The food industry uses over 60 different names for sugar. Watch for:
- Anything ending in "-ose" (glucose, fructose, maltose, dextrose)
- Syrups (corn syrup, rice syrup, malt syrup)
- Fruit juice concentrate
- Evaporated cane juice
- Maltodextrin
Additives to Avoid
Artificial Colours
Numbers like 102, 110, 122-129 are synthetic dyes linked to hyperactivity in children. The EU requires warning labels on these; Australia does not.
Preservatives
BHA (320), BHT (321), and sodium nitrite (250) have been associated with various health concerns in studies.
Flavour Enhancers
MSG (621) and its relatives (620-625) can cause reactions in sensitive individuals and may contribute to overeating.
The "Natural" Trap
In Australia, "natural" has no legal definition on food labels. A product labelled "natural" can still contain highly processed ingredients. Always check the actual ingredient list.
Natural Remedies
Transitioning to whole foods:
- The 5-ingredient rule: If a product has more than 5 ingredients, reconsider
- Shop the perimeter: Fresh foods are typically around the store's edges
- Cook from scratch: Even simple home cooking beats most packaged foods
