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Grocery shopping can be an overwhelming and overstimulating experience—the crowds, the smells, and even the store layout can interfere with an easy shopping experience. And then there’s the challenge of understanding which food label claims are the healthiest. You might check nutrition labels for calories or protein, but do you really know what’s in your food? Many packaged products contain hidden additives, excessive sugars, and artificial ingredients that can negatively affect your health. Some chemicals, like Red Dye No. 3 and brominated vegetable oil, have been banned in other countries due to potential health risks.
In this article, we’ll break down red flags to watch for on nutrition labels, including harmful additives, high sodium and sugar levels, misleading claims, and non-compliance with FDA regulations. Understanding what to look for can help you make informed choices and protect your long-term health.
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Why Nutrition Labels Matter
Understanding nutrition labels is essential regardless of your dietary goals, whether you’re trying to lose weight, build muscle, manage a health condition, or simply eat a balanced diet. Even though individual needs may vary, nutrition labels provide key information that helps you make informed decisions about what you’re putting into your body.
Beyond just calories and macronutrients, labels reveal important details about ingredients, additives, and potential health risks. High sodium, added sugars, artificial preservatives, and unhealthy fats can negatively impact overall well-being, regardless of your specific diet.
Red Flag #1: Harmful Additives
Many processed foods contain harmful additives that can negatively impact health, yet they often go unnoticed on nutrition labels. A great resource for staying informed about dangerous food chemicals is the Environmental Working Group (EWG), which actively researches and advocates the removal of harmful ingredients from food products. Their latest report, “A Baker’s Dozen of Food Chemicals the FDA Should Ban Next”, highlights 13 chemicals still allowed in food despite known health risks. Checking their research can help you make safer, more informed choices about the foods you consume.
Red Dye No. 3
Also known as erythrosine, Red Dye No. 3 is a synthetic food coloring derived from petroleum. Though banned in cosmetics since 1990 due to its potential link to cancer, it has remained in food and dietary supplements until recently. The FDA has recently banned Red Dye No. 3 in food and ingested drugs, but manufacturers have until January 2027 to reformulate their products. Studies have shown that animals exposed to high doses of this dye over time developed thyroid tumors, and other research suggests artificial dyes like this may contribute to hyperactivity and behavioral changes in children. Red Dye No. 3 is commonly found in bright red candies, fruit snacks, maraschino cherries, and artificially colored beverages.
Titanium Dioxide
Titanium dioxide is a whitening agent often used to enhance the brightness of processed foods. While approved for use in the U.S., it has been banned in the European Union due to concerns over its ability to accumulate in the body and potential links to DNA damage. Some research suggests it may also cause inflammation and oxidative stress, which can contribute to chronic disease. Titanium dioxide is commonly found in chewing gum, coffee creamers, baked goods, and candies.
Brominated Vegetable Oil (BVO)
Brominated vegetable oil is used as an emulsifier in citrus-flavored sodas and sports drinks to evenly distribute the flavor. However, BVO contains bromine, a chemical also used in flame retardants, which has raised serious health concerns. Studies suggest that excessive consumption may lead to neurological issues, thyroid dysfunction, and organ damage. Due to these risks, BVO has been banned in several countries, including the EU, Japan, and India, yet it remains legal in some U.S. products. You may find BVO in citrus-flavored sodas, sports drinks, and energy drinks.
Propylparaben
Propylparaben is a preservative used to extend the shelf life of processed foods, but it has been linked to hormone disruption and potential reproductive issues. Some research suggests it may mimic estrogen, disrupting the endocrine system and affecting fertility. While its use is restricted in certain personal care products, it can still be found in some foods in the U.S. Propylparaben may be found in packaged baked goods, tortillas, and processed snacks.
Potassium Bromate
Potassium bromate helps baked goods rise and maintain texture, however, studies have linked it to cancer risk, and it has been banned in the EU, Canada, and several other countries. When ingested, potassium bromate may cause oxidative stress and DNA damage, increasing the potential for long-term health risks. Potassium bromate may be found in bread, rolls, pizza dough, and other baked goods.
Red Flag #2: Added Sugars
Added sugars are refined sweeteners used in food processing to enhance taste and shelf life but provide no nutritional value. Unlike natural sugars found in fruits and dairy, added sugars contribute to weight gain, inflammation, and an increased risk of diabetes and heart disease.
Even if “sugar” isn’t listed, it can hide under names like high fructose corn syrup, brown rice syrup, dextrose, and evaporated cane juice. Check the “Added Sugar” section under Total Carbohydrates on nutrition labels. The American Heart Association recommends limiting added sugars to no more than 6% of calories each day.
Red Flag #3: Excess Sodium
Our bodies need sodium to perform many bodily functions like nerve signaling and fluid balance, but too much can cause many health risks. Most Americans consume over 3,000 mg of sodium daily, exceeding the recommended limit of 2,300 mg daily, or the ideal limit of no more than 1,500.
More than 70% of sodium intake comes from processed and packaged foods, not just from adding salt at the table. Over time, excessive sodium consumption can contribute to high blood pressure, heart disease, stroke, and kidney damage.
Even seemingly healthy foods can be loaded with sodium, making it important to check nutrition labels. A good rule of thumb is to look for products with 150 mg or less per serving and be cautious of anything with over 20% of the daily value (460 mg per serving). Foods that tend to be highest in sodium include canned soups and vegetables, processed meats, frozen meals, and packaged snacks. Opting for “low sodium” or “no salt added” versions can make a big difference.
Cutting back on sodium doesn’t mean sacrificing flavor—using herbs, spices, and fresh ingredients can help you reduce your intake while still enjoying your favorite meals. Being mindful of sodium levels can support heart health, reduce bloating, and improve overall well-being.
Red Flag #4: Saturated and Trans Fats
While unsaturated fats (found in foods like avocados, nuts, and olive oil) support heart health, saturated and trans fats can contribute to serious health risks, including high cholesterol, inflammation, and heart disease.
The FDA has removed artificial trans fats from its “Generally Recognized as Safe” list, meaning most processed foods no longer contain them. However, small amounts may still be present, as food manufacturers can legally round down and claim 0 grams of trans fat if a serving contains 0.5 grams or less. To easily spot these small, but present amounts, check the ingredients list for the word “hydrogenated,” this indicates the presence of trans fats, even if the label says otherwise.
Saturated fats, on the other hand, are still widespread in the average diet. Found in red meat, poultry, dairy, and processed foods, they raise LDL (“bad”) cholesterol, which can lead to plaque buildup in the arteries. To support heart health, experts recommend limiting the amount of saturated fat you eat to 7% of your total daily calories.
Instead of eliminating fats entirely, opt for healthier alternatives. Choose lean protein sources and incorporate more plant-based fats like nuts and seeds. Making small adjustments to fat intake can go a long way in supporting heart health and reducing the risk of cardiovascular disease.
Red Flag #5: Non-Compliance with FDA
One of the biggest red flags on a nutrition label is a lack of compliance with FDA regulations. The FDA has strict guidelines for how food manufacturers must present nutritional information, ensuring accuracy and transparency for consumers. When a label doesn’t follow these rules, such as calories not being listed in intervals of 10 or missing allergen disclosures, it raises concerns about the accuracy and reliability of the entire label.
Allergen labeling is another key area where some brands fall short. For example, a product may clearly state it contains dairy but fail to mention eggs, which could pose a serious risk for individuals with allergies. To stay safe, always double-check the ingredients list for common allergens, even if they’re not listed in the allergen statement.
Bottom Line
Reading nutrition labels carefully can help you avoid harmful additives, excess sugar, sodium, unhealthy fats, and misleading information. Making informed choices about what you eat is essential for your overall health and well-being. Take control of your nutrition and wellness! Visit Nova Vita to explore our health solutions, from lab testing to nutrient infusions.
