Don’t Be Fooled: 10 Misleading Food Labels You Should Stop Trusting
Quick Facts About Misleading Food Labels
Many packaged foods use marketing terms that create a “health halo.”
Labels like “natural,” “multigrain,” and “low fat” can be misleading.
Consumers should check ingredient lists and nutrition panels.
Comparing products helps identify healthier options.
Why Misleading Food Labels Are Everywhere
As consumers become more health conscious, food companies increasingly market packaged products as “natural,” “multigrain,” or “low fat.” But many of these labels can create a misleading impression of health. One of those downsides is relying on packaged and processed foods. At the same time, consumer awareness about food and nutrition has increased. Packaged foods marketed as healthy options have become increasingly popular because we seek clean meals with nutritious benefits. These items in the market declare health benefits, yet do they genuinely match their stated nutritional value?
Numerous food manufacturing companies employ misleading promotional tactics to trick consumers about their product's actual nutritional value. We pick up a product labeled “Natural”, “Multigrain”, “Sugar-Free”, “Immunity Booster”, “Low Fat” or when we see green packaging with images of grains, leaves, it makes us feel confident that we are making a healthy choice, when in reality it’s not entirely true.
How Food Packaging and Marketing Mislead Consumers
If labels were truly reliable, no doctors or nutritionists would be needed, yet deficiencies and obesity surge amid endless brands loaded with preservatives that disrupt gut health and metabolism. Despite countless fortified brands, rising obesity signals their failure, hidden sugars and additives fuel inflammation, not immunity, demanding expert guidance over label hype. Regulation lags marketing, so skepticism saves health.
Dr. Sushma Meled, Ayurveda Consultant & Clinical Dietician, Assistant Professor-Department of Nutrition and Dietetics, School of Allied Health Sciences, KLE Academy of Higher Education and Research, Belagavi, Karnataka
Packaged foods often mislead us through marketing terms that may hide high levels of added sugars, sodium, and unhealthy fats. These ultra-processed products, such as granola bars and yogurts, may appear nutritious but are often nutritionally imbalanced and calorie dense.
Why Food Label Claims Can Be Misleading
The aim of food labeling is twofold, companies want to meet the minimum standards set by regulatory authorities that govern their packaging and its contents and, perhaps more importantly, encourage consumers to purchase their products. The second goal is further supported by the huge amount of money that food, beverage, and restaurant companies spend on marketing every year.
Though these claims may technically comply with authorities like the Food Safety and Standards Authority of India (FSSAI), they are often presented in a way that creates a healthier image than the product truly deserves.
The Health Halo Effect in Food Marketing
10 Misleading Food Labels You Should Not Trust
1. "Natural”
What You Think It Means: Consumers think “natural” means free from chemicals, preservatives, artificial ingredients, minimally processed and derived directly from natural sources.
What It Actually Means: Natural foods should originate from plant, animal, microbial, or mineral sources and should not undergo significant chemical modification.
Why It’s Misleading: Because it creates a health halo effect consumers may automatically assume the product is healthy, even when it may still be calorie dense. Some brands may use the label as part of its name or tradename, but the food may not meet the strict FSSAI definition.
What To Check Instead: FSSAI prohibits using the label “natural” unless the strict regulations are not followed, so check for the disclaimer: “This is only a brand name or trademark and does not represent its true nature.” If this is found, then the product is not natural and does not meet the required regulations for the label.
2. “Multigrain”
What You Think It Means: It often creates the impression that multiple healthy whole grains are included in one product, making it healthier than white bread and higher in fiber.
What It Actually Means: It simply means that it contains more than one type of grain, but it does not necessarily mean they are whole grains.
Why It’s Misleading: It creates a healthy image even when the product may be made primarily from refined flour. “100 % whole grain” is not the same as “multigrain”.
What To Check Instead: Look for “100% whole grain” or “whole wheat” as the first ingredient. Also check the fiber content on the nutrition label. Higher fiber generally indicates less refined grain. If “refined wheat flour” or “maida” appears among the first ingredients, the product is likely mostly refined.
3. “Sugar-Free”
What You Think It Means: There is a common misconception that it means the product contains no sugar, has zero sweet taste and that it’s good for weight loss or diabetes management.
What It Actually Means: According to FSSAI regulations, a “sugar free” product must contain less than 0.5 grams of sugar per 100 grams or 100 millilitres of food.¹
Why It’s Misleading: The label does not indicate that the product is free from artificial sweeteners or sugar alternatives, and it often contains these to mimic the sweetness without sugar. Sweeteners such as sucralose and aspartame may have their own health considerations and don’t necessarily make the product healthier.
What To Check Instead: Identify the artificial sweeteners or sugar alcohols present. Check for dextrose, fructose, glucose and maltose in the ingredients as they aren’t labeled as “sucrose”. Look out for maltodextrin which is used as an alternative and can spike blood glucose rapidly.
4. “No Added Sugar”
What You Think It Means: It is very common to assume that there is no sugar of any kind and to be good for weight loss and blood sugar control because of the “no added sugar” label.
What It Actually Means: According to FSSAI regulations, foods can be labeled “trans fat free” if they contain less than 0.2 grams of trans fat per serving. ¹ It only means that no sugar and no ingredient containing sugar was added and naturally occurring sugars can still be present like fruit concentrates and dairy sugars. There may even be few products in the market which contain artificial sweeteners or sugar substitutes, yet claim the “no added sugar” label.
Why It’s Misleading: It focuses only on the addition of refined sugar, while the product may still contain high amounts of fruit juice concentrates or syrups like rice syrup or honey and cause a bad impact on diabetic patients similar to white sugar.
What To Check Instead: Check the ingredients list for other forms of sweeteners used. If those are found in the top of the ingredients list, then it generally means the sugar content is very high.
5. “Zero Trans Fat”
What You Think It Means: As per its label, it is assumed to contain no trans-fat, and it is considered safe to eat frequently without fat-related health concerns.
What It Actually Means: As per FSSAI regulations, it can contain less than 0.2 grams of trans fat per serving and does not necessarily mean zero.
Why It’s Misleading: As the product may hide up to 0.19 grams per serving, packets with multiple servings like cookies and biscuits can contain significant total trans fat even if each serving is labeled zero. Some products may even contain hydrogenated or partially hydrogenated oils, which are sources of trans fat.
What To Check Instead: Check the ingredients list for terms like “partially hydrogenated oil," as that could be a clue to indicate the presence of trans fat. Check the serving size and consider total fat quality because the product may still contain saturated fat.
6. “Low Fat”
What You Think It Means: Consumers believe that it contains significantly less fat which means it's a healthier choice, as it will contain fewer calories and be better for weight control.
What It Actually Means: As per FSSAI regulations, “low fat” foods must contain no more than 3 grams of fat per 100 grams for solid foods. ¹
Why It’s Misleading: In many cases, manufacturers compensate for reduced fat by adding more sugar, refined carbohydrates, or other additives to maintain taste and texture.
What To Check Instead: Read the label carefully and evaluate the overall nutritional profile of a product rather than focusing only on the fat content. Completely eliminating fat is not always necessary as unsaturated fats can be beneficial for health.
7. “Immunity Booster”
Packaged foods claiming to be immunity boosters often mislead consumers with unproven marketing , as they typically rely on minimal added nutrients amid high sugars , preservatives or inconsistent nutrient levels. These claims prioritize sales over science, masking processed ingredients that can undermine health. Prioritize whole foods over fortified items.
Dr. Sushma Meled, Ayurveda Consultant & Clinical Dietician, Assistant Professor-Department of Nutrition and Dietetics, School of Allied Health Sciences, KLE Academy of Higher Education and Research, Belagavi, Karnataka
What You Think It Means: Consumers assume the products with these labels to significantly strengthen the immune system, preventing infections assumed to protect the body against diseases.
What It Actually Means: The term is not a strictly defined or regulated health claim under most food labeling guidelines. Some products may contain nutrients such as vitamin C, zinc, or ingredients like turmeric, which are known to support the normal functioning of the immune system.
Why It’s Misleading: The label can give the impression that a product provides medical-level benefits, which is misleading because no single food product can significantly enhance immunity on its own. A healthy immune system is supported by consistent lifestyle habits, including a balanced diet, adequate sleep, regular physical activity, and overall good health practices.
What To Check Instead: Consumers should be cautious of products that claim disease prevention, cure, or protection because such claims are generally not permitted for regular food products.
8. “Organic”
What You Think It Means: Consumers think that it contains no pesticides or harmful chemicals and everything in it is 100% organic and natural which makes the product overall healthier.
What It Actually Means: The “organic” certification does prohibit many synthetic pesticides, fertilizers and irradiation during production but it is important to know that the label refers to how the product was grown, produced and processed rather than the amount of nutrition in it.
Why It’s Misleading: The “organic” label does not make junk food healthy as a certified organic cookie or soda is still an ultra-processed food high in sugar and salt.
What To Check Instead: Check the type of organic category the product belongs to:
“100% organic” means all the ingredients are certified organic
“Organic” means at least 95% ingredients are organic
“Made with organic ingredients” indicates that a minimum of 70% organic ingredients is present.
Along with that check for certification logos and the total calories, fat, sugar and fiber content independently.
9. “High Protein”
What You Think It Means: It is a common assumption that these products have a significantly high amount of protein and will be good for muscle building and fitness.
What It Actually Means: According to FSSAI guidelines, solid foods must contain at least 12 grams of protein per 100 grams, and liquid foods must contain at least 6 g of protein per 100 ml to qualify as a high protein source. ¹
Why It’s Misleading: Some products may use a very small serving size to make the protein content appear higher “per serving”. It does not reveal whether the protein is complete, meaning if it contains all the essential amino acids required by the body.
What To Check Instead: Consumers should compare the actual grams of protein per serving with their daily protein requirements and the quality of protein present to understand whether the product contributes meaningfully to their diet.
10. “Made with Real Fruit”
What You Think It Means: A very common assumption is that the product contains a substantial amount of real fruit, hence a fruit’s natural nutrients and benefits will be acquired.
What It Actually Means: FSSAI beverage standards allow certain fruit drinks and carbonated fruit beverages to contain relatively small amounts of fruit juice, sometimes around 10 percent or even 5 percent for lime or lemon based beverages. Because of this, products may highlight fruit imagery or flavor claims even when the actual fruit content is relatively low.
Why It’s Misleading: When fruit is included in the form of juice or purée, it often provides significantly less fiber and fewer nutritional benefits compared to whole fruit. As a result, the product may not offer the same health advantages that consumers typically associate with eating real, whole fruits.
What To Check Instead: Consumers should check the ingredient list carefully, as real fruit should appear near the top of the list to indicate that it is present in a meaningful amount.
How to Read Food Labels Correctly
Step 1: Ignore the Front of the Package: The front of a package is designed for marketing, not education, often highlighting one positive feature while ignoring less healthy aspects so before placing the product in the cart, consciously shifting the focus from the front to the back of the package is essential.
Step 2: Read the Ingredient List: The ingredient list reveals what the product is truly made of. Ingredients are listed in descending order by weight, meaning the first few ingredients make up the largest portion of the product.
Step 3: Check the Nutrition Facts Panel: The nutrition panel provides measurable data about what you are consuming. Pay attention to:
Total calories per serving
Serving size (many packs contain multiple servings)
Total sugar and added sugar
Sodium content
Fiber content
Protein content
Step 4: Compare Products in the Market: Never evaluate a product in isolation. Compare at least two similar products side by side. Often, the healthier option becomes clear only through comparison. Even small differences in sugar or sodium can significantly impact health over time.
How Consumers Can Avoid Misleading Food Labels
Be a smart shopper, not a marketing victim.
Being a smart shopper means taking a few extra moments to read the ingredient list and understanding that real healthy eating is built on balanced nutrition, whole foods, and informed decisions, not catchy phrases printed in bold letters. By developing label reading skills and critical awareness, consumers can move from being passive buyers to empowered decision-makers, protecting both their health and their money.
References:
Food Safety and Standards Authority of India. Food Safety and Standards (Advertising and Claims) Regulations, 2018. New Delhi: FSSAI.
https://fssai.gov.in/upload/uploadfiles/files/Compendium_Advertising_Claims_Regulations_04_03_2021.pdfFood Safety and Standards Authority of India. Food Safety and Standards (Food Products Standards and Food Additives) Regulations, 2011. New Delhi: FSSAI.
https://www.fssai.gov.in/upload/uploadfiles/files/Compendium_Food_Additives_Regulations_20_12_2022.pdfFood Safety and Standards Authority of India. Fruit and Vegetable Products Standards (Chapter 2.3). New Delhi: FSSAI.
https://www.fssai.gov.in/upload/uploadfiles/files/4_%20Chapter%202_3%20%28Fruit%20%26%20Vegetable%20products%29.pdfFood Safety and Standards Authority of India. Food Safety and Standards (Labelling and Display) Regulations, 2020. New Delhi: FSSAI.
https://www.fssai.gov.in/upload/uploadfiles/files/Compendium_Labelling_Display_23_09_2021.pdfFernan, Catherine, Jonathon P. Schuldt, and Jeff Niederdeppe. “Health Halo Effects from Product Titles and Nutrient Content Claims in the Context of ‘Protein’ Bars.” Health Communication 33, no. 12 (2018): 1425–1433. https://pubmed.ncbi.nlm.nih.gov/28853950/.
