Truth Bites · with Mina
The Clean-Label Cheat Sheet
10 "healthy" words on the front of the pack that are designed to trick you — and what they actually mean. Read the back, not the hype.
- 01"Natural"Barely regulated — it guarantees nothing about nutrition. Ignore it; read the ingredients.
- 02"Made with real fruit"Often under 2% fruit. Check the % and the sugar line before you trust it.
- 03"No added sugar"Can still be high in natural sugars or juice concentrate. Look at total sugars.
- 04"Multigrain"Many grains ≠ whole grain. You want "100% whole grain" as the first ingredient.
- 05"Lightly sweetened"No legal definition. The grams of sugar are the only honest number.
- 06"Fat-free"Often more sugar added to rescue the taste. Fat-free ≠ better.
- 07"Fortified / enriched"Nutrients added back after processing stripped them out. A patch, not a health halo.
- 08"Artisanal / craft"A marketing word, not a nutrition claim. It says nothing about what's inside.
- 09"Supports immunity / gut health"A vague structure-function phrase — not a proven disease claim. Be skeptical.
- 10"Zero sugar"May lean on sweeteners or sugar alcohols. Read the full ingredient list.
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