4 Lies On Food Labels – And The Truths!

Catherine here!

Today I want to talk about something you see every single day: food labels!

If you’re on a meal plan, you should be following the guideline you’ve set for yourself.  I am sure that some of those guidelines include the following:

-Less sugar

-Less salt

-Less processed foods…and more.

So, you head to the store, with your list, to pick up your items.

Once you get to the store, you see things like “Low Sodium” or “Low Fat” and think to yourself: YES, those are the items I should buy.

Food Companies Lie

Sometimes this isn’t true.  The food companies might have less salt – but they compensate with MORE sugar, or more fat, or something equally as bad and deceiving!

Here are a few claims that are found on labels…and here is what they really mean!

#1. On the label: “Low Sodium”

When you’re on the Cabbage Soup Diet, cutting salt is the key.  You should have zero added sodium, because the sodium, or salt, naturally occurring in fruits and veggies is really all the sodium that we need (yes, we need some).

What the label really means is that the item has LESS sodium than the original.  It does not mean there is NO or LOW sodium altogether.  So, for example, a product with 20% of your daily intake of sodium can be lowered to 18% sodium and labeled “lower sodium” – that’s not right!

What you should know: Check the label itself.  A healthy choice has 5% of less added sodium.

#2. On the label:  “With Added Vitamins.”

It seems like everything has “added vitamins” including cookies and sugary cereals.  These vitamins are not naturally derived and are simply added to these processed foods.

What you should know: Vitamins that come from fruits and vegetables are the best, purest source of vitamins!! Pick up an orange for Vitamin C, a banana for potassium, blueberries for antioxidants, and more.

#3. On the label: “Made With Natural Sweeteners.”

In the pursuit of having less sugar, you may have looked for items with “natural” sweeteners in them.  This claim simply means the item does not have high fructose corn syrup.

What you should know: Eliminating high fructose corn syrup from your diet is a jump in the right direction, however, if there are tons and tons of added sugar of any kind, it is still not the healthiest choice for you and that item could lead you to pack on the pounds.

#4. On the label: “_X_ Calories Per Serving.”

I have seen this on ice creams and other items that come in BIG tubs and containers.  They say “Only 90 calories per serving” or something similar.  That is alright if you only have ONE serving.

What you should know: This claim is actually helpful – as long as you know what a serving of that item actually is!  Ice cream servings are usually ½ of a cup or less, while most people reach for a big bowl and add extras as well, which leads you to consuming a LOT more calories than you planned.  Make sure to measure and get one serving only.

If you need help with portion control, make sure to check out my review of an awesome program that has helped me to stay on track for years! You can read that HERE!

To your health,

  • faye

    I am wondering if we are allowed to have fruits on the end of cabbage soup diet like on the banana & milk or beef days?

    • Catherine

      Day one and Day three you can have fruits but no bananas except on day 4. Unsweetened fruit juice on day seven.

    • Connie

      Hi Faye, You can only have fruits on day 1 and day 3. On day 7 you can have unsweetened fruit juices.