Grocery store shelves are filled with buzzwords like “natural,” “organic,” and “no added sugar”—but not all labels are created equal. For health-conscious shoppers, understanding what these terms actually mean is essential to making informed choices. This guide breaks down what’s worth reading, what’s just marketing, and how to navigate food labels without confusion.
Here’s how to decode grocery packaging so you can shop smarter and eat better.
- “Natural” Doesn’t Mean Much
The term “natural” is one of the most misleading on grocery shelves. According to the FDA, “natural” simply means the product doesn’t contain artificial ingredients or added color, but it doesn’t address nutritional value, organic status, or processing methods.
- What to do: Don’t rely on the “natural” label alone—read the ingredients list and nutrition facts for real clarity.
- “Organic” Has a Legal Definition
The USDA Organic label means the product meets federal standards for organic farming and production.
- 100% Organic: Made entirely with certified organic ingredients
- Organic: Contains at least 95% organic ingredients
- Made with Organic Ingredients: At least 70% organic content
If avoiding synthetic pesticides or GMOs is important to you, look for the USDA Organic seal. Learn more via the USDA Organic Standards.
- “No Added Sugar” vs. “Sugar-Free”
These two are not the same:
- No added sugar means no sugar or syrup was added during processing, but naturally occurring sugars (from fruit, milk, etc.) may still be present
- Sugar-free means the product contains less than 0.5 grams of sugar per serving, including both added and natural sources
Check the Nutrition Facts label for the “Added Sugars” line to verify claims.
- Ingredient Order Matters
Ingredients are listed in descending order by weight. So if sugar is the second or third item listed, the product likely contains a significant amount—even if it’s labeled “healthy.”
- Whole Grains vs. Multigrain
“Whole grain” means the entire grain kernel is included, which offers more fiber and nutrients. “Multigrain” just means the product includes more than one type of grain—none of which are guaranteed to be whole.
- Pro tip: Look for labels that specify “100% whole grain” for the real deal.
- Avoid Long Lists with Unfamiliar Additives
As a general rule, the fewer ingredients, the better. And if a product includes multiple preservatives, artificial sweeteners, or chemical-sounding names, it may be heavily processed—even if it has a “clean” label.
Bonus Tip: Shop Smart, Not Just Healthy
Choosing better ingredients doesn’t have to cost more. Use Fluz to buy Whole Foods gift cards online, or shop discounted Safeway gift cards and make every healthy choice a budget-conscious one.
Download Fluz to start saving.
