How to Read Food Labels: Spot Hidden Ingredients, Additives, and Synthetic Vitamins

Do you feel overwhelmed when reading food labels? You’re not alone. Marketing terms like “natural,” “fortified,” “immune-boosting,” "no added sugar", and “wholegrain” are often plastered across products, making them look healthy at first glance.

But the real story lies in the ingredient list and nutrition panel.

As a registered dietitian, I guide my patients to look beyond the branding, colours, and flashy statements and learn how to understand food labels, because not all ingredients (or nutrients) are created equal.

Let’s take a closer look at what matters and what to look out for.

🧃 1. First Rule: Read the Ingredients, Not the Marketing

A product may say “wholefood” or “natural ingredients,” but that doesn’t mean it’s healthy.

👉 Example: A store-bought “chicken soup” might contain only 10% chicken, while the rest is water, potato starch, canola oil, and flavour enhancers.
👉 It may also include additives like yeast extract, maltodextrin, and modified starches that spike blood sugar or trigger inflammation.

Tip: Ingredients are listed from most to least by weight. For example, if sugar, starch, or seed oils are near the top, you already know it's not a good choice.

🍯 2. Watch for Hidden Sugars & Starches

Manufacturers use different names to sneak in sugar:

• Maltodextrin
• Dextrose
• Corn syrup solids
• Modified starch
• Glucose
• Caramel

Even if the product says “no added sugar,” it can contain high-glycaemic ingredients that impact blood sugar just as strongly.

🧪 3. Avoid Inflammatory Vegetable Oils

Industrial oils like canola, sunflower, soy, and grapeseed oil are commonly used in sauces, dressings, snacks, and even soups.

These oils are high in omega-6 fatty acids, which promote inflammation when consumed in excess, especially without balancing omega-3s (like from fish, avocado, or chia).

Instead, look for:
✅ Butter
✅ Coconut oil
✅ Extra virgin olive oil (for cold use)
✅ Animal fats like tallow or duck fat (if tolerated)

💊 4. Not All Nutrients Are Created Equal: Synthetic vs. Natural Vitamins

Many food labels brag about being "fortified with vitamins and minerals." But here's the catch:

👉 These are often synthetic, lab-made versions of nutrients that the body doesn’t absorb as efficiently, or at all.
👉 They can even compete with natural nutrients for absorption or cause imbalances if taken long-term.

Common examples of synthetic nutrients:

• Folic acid (not to be confused with natural folate)
• Cyanocobalamin (a cheaper form of B12, less absorbable than methylcobalamin)
• Ferrous sulphate (a form of iron known to cause digestive side effects)
• Synthetic vitamin E (labeled as DL-alpha tocopherol instead of D-alpha tocopherol)

Why does this matter?
Your body is smart. It recognises nutrients in their natural forms, especially when consumed in a wholefood matrix with co-factors like enzymes, fiber, and fats.

Whenever possible, choose:
✅ Real food sources of nutrients
✅ Naturally derived supplements (methylated B vitamins, folate, citrate-bound minerals)
✅ Wholefood-based products rather than heavily fortified ones

🌿 Final Thoughts

Reading labels takes a few extra seconds, but it empowers you to make better, more informed choices for yourself and your family.

Every bite is an opportunity to nourish.