Reading ingredient labels can feel like cracking a secret code sometimes, right? If you’ve ever found yourself squinting at the back of a packet wondering what on earth “621” is or why something “natural” has 47 ingredients, you’re not alone. Becoming a label detective can feel a bit overwhelming at first. But once you know the tricks companies use, what to actually look for, and having some tools of the trade at your disposal, you’ll be reading ingredient labels like a pro.
Why Reading Ingredient Labels is Important
Ingredient labels are your first line of defence when it comes to avoiding additives, preservatives, and other hidden nasties. The reality is, companies know that we’re all trying to make healthier choices, and they’re pretty good at making their products look like the perfect option for a “clean” lifestyle. Understanding the labels helps you see through the smoke and mirrors so you can make truly informed choices.
First, let’s talk about the front of the packaging…
This is where the marketing teams have a field day. You’ll see things like:
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“All natural!”
- “Natural flavours”
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“Made with wholegrains”
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“No artificial colours”
- “Made with real fruit”
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“Gluten-free”
- “No added MSG”
Sounds healthy, right? Not necessarily. These claims are often cherry-picked to distract you from what’s really inside.
Take “natural” for example, it’s totally unregulated in Australia. A company can slap “natural” on a packet and still fill it with processed seed oils, refined sugars, and synthetic additives.
Take “made with wholegrains,” for example. A product only needs to contain some wholegrains to legally make that claim. Meanwhile, it could still be packed with refined sugars, seed oils, and nasty additives. It’s the food industry’s version of a bait-and-switch.
And that “made with real fruit” snack? It might contain 3% fruit and 97% glucose syrup, colours, thickeners, and numbers.
Then there’s the classic “no artificial colours” statement, which might be technically true, because the company has swapped artificial colours for natural ones that still come with their own problems (we see you, Annatto 160b) and you’ll often find a whole range of preservatives in these items.
Another sneaky one to watch for is “No added MSG”… sounds innocent, but more often than not, these products contain yeast extract, which can be high in glutamates and can trigger the exact same reactions in sensitive individuals as MSG itself.
They’re relying on you not flipping the packet over.
The back of the pack doesn’t always tell the full truth either
The ingredient list is where the gold (or the garbage) really lies. But you’ve got to know how to read it. Here are a few key things to remember:
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Ingredients are listed in order of quantity
The first few ingredients make up the bulk of the product. If sugar, oil, or numbers show up in the top three, you’ve got your answer. -
Additives are often disguised
Companies use sneaky code numbers like 282 or 621 to hide behind. These are just alternative names for preservatives, emulsifiers, flavour enhancers and other additives that may impact your health, especially when consumed regularly. But conversely to that, companies are now realising that consumers are becoming more aware of what numbers to avoid, so instead they will list the actual ingredient name to try and confuse you further. For example, the additive Annatto 160b can often be listed on packets as just ‘160b’ or ‘Annatto’. Even if you do recognise them, some of these are linked to health concerns like hyperactivity, asthma, migraines, gut issues, and behavioural changes in kids. And don’t be fooled by additives that claim to be “naturally derived”, they can still mess with your body in ways you don’t want. -
Sugar by any other name is still sugar
Ingredients like maltodextrin, sucrose, corn syrup, glucose solids, dextrose and barley malt are all types of sugar. Brands often use multiple types in one product to avoid having “sugar” high on the ingredient list. It’s a clever trick to make it look like there’s less sugar than there really is.Example:
A muesli bar might contain glucose syrup, cane sugar, fruit juice concentrate, and honey, meaning it’s basically sugar on sugar on sugar. - Synthetic glutmates = masters of disguise
We’re not talking about naturally occurring glutamates in wholefoods like tomatoes or parmesan cheese. Those are bound glutamates that our bodies know how to handle. We’re talking about synthetically created MSG – the kind deliberately added to processed and packaged foods to hijack your taste buds and make you want more. We have a comprehensive blog about this and all the names these glutamates go by, which you can read here. -
Watch for vague terms
“Flavours” or “vegetable oils” might sound harmless, but they’re usually ultra-processed and contain hidden nasties. If a label says “flavours” and doesn’t specify what type, it usually means an unknown quantity of artificial or synthetic ones, and companies don’t legally have to disclose what’s in them. On the flip side of this you will also often see “Natural Flavours”, designed to make you think it’s from natural sources and should be good for us. However, in Australia and New Zealand our food standards fall under Foods Standards Australia New Zealand (FSANZ). As such, our legislation, the Food Standards Code does not differentiate between artificial flavours or natural flavours.Just to reiterate the point, the terms ‘artificial flavour(s)’ and ‘natural flavour(s)’ are not legislated or legally recognised under Australian and New Zealand legislation, meaning they can be used interchangeably.
Do you see what we’re saying here?… food packaging that appears to be a healthier option because it has ‘natural flavours’ may not necessarily be the case. It can just be clever marketing speak. The term ‘natural flavours’ in Australia means nothing… literally! FSANZ only looks at those ingredients as ‘flavours’. How do we know this? We asked FSANZ themselves! We have a whole blog dedicated to this which you can check out here.
It’s not you… it’s the system!
Food labels are designed to sell, not to educate. That’s why even seasoned shoppers can get caught out. We’ve been trained to trust packaging claims, not question them. But once you flip that box over and start digging into the ingredient list, the truth starts to reveal itself.
Yes, it takes a little time to learn. Yes, it can feel like a chore at first. But with the right tools, you don’t have to do it all manually.
That’s where our app comes in.
We made the Additive-Free Lifestyle App so you don’t have to be a full-time label detective because we get, like most of us, you’re probably juggling 300 things at once with a gazillion tabs open in your brain. Our scanner takes the guesswork out of shopping, just scan the ingredients, and we’ll flag any additives worth avoiding (plus tell you exactly what they are and why we steer clear of them).
With our app you can:
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Scan the ingredient label of any product (to get up-to-date accurate information)
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Spot harmful additives instantly
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Learn what each number means from science-backed information, and whether we recommend avoiding it or not (because not all additives are bad)
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Access over 300 additive-free recipes
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Plan your weekly meals and auto-generate a shopping list
We’ve done the research, decoded the ingredients, and put it all in one place so you don’t have to second-guess every product.
Because once you know what to look for, you can shop smarter, eat cleaner, and feel confident about the food you’re feeding your family.
So the next time a product screams “healthy!” from the front of the pack, flip it over, scan the ingredients in our app, and see what it’s really made of.
When it comes to protecting your family’s health, knowledge is power… but convenience is key.
Go ahead, flip that packet over. We’ve got your back.
Our app is free to download, with both free and premium versions (upgrade in the app if you choose).
Download from here 👇🏻
Much love,
Jo & Tracey
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