SCIENCE EPISODE
We’re bombarded by misleading marketing every time we step into a grocery store. “Gluten-free”, “vegan”, “organic”... these sound healthy, right? But most of the time, they’re just marketing fluff and actually bad for your health. Let me show you where the real truth lives: on the back of the package.
Being able to decode food labels will change how you shop forever, so here are my top tips for you.
Tip #1: Start with the ingredients list
Always flip the package over and start with the ingredients list. It’s written in descending order by weight, so the first few ingredients are what the product is mostly made of.
💡 My rule: If sugar is in the top 5 ingredients, that product is dessert, no matter what the front says (protein bar, granola, cereal, whatever). You can still eat it, but just know what it is.
Sugar hides behind many names. Here are just a few:
- Agave nectar
- Fruit juice concentrate
- Cane sugar
- Maltodextrin
- Rice syrup
- Honey
- Glucose
- Sucrose
And there are so many more. I made a free PDF guide of the full list of hidden sugar names to help you navigate through the noise.
The ingredients list in Innocent Smoothies.
Sugar under 4 different names (and a dash of lemon juice) I know they look cute, but remember, fruit juice is just sugar.
And here’s another important note:
The longer the ingredient list, the more likely it is that the product is ultra-processed, meaning it's been heavily altered from its original form using additives, extracts, flavorings, and industrial processing techniques.
📌 If you see a list with 10, 15, or 20+ ingredients, many of which you can’t pronounce or don’t recognize as real food, that’s a red flag.
Ultra-processed foods tend to spike glucose more, increase cravings, and leave you feeling less satisfied.
FREE RESOURCE
My list of hidden sugar names
Instantly download the list as a 1-page printable PDF.
Tip #2: Skip the calories, focus on the ratio
First things first, you can skip right past the Calories line. Yes, it’s the biggest line, because that’s what manufacturers want you to focus on the most. But as I’ve explained, the molecules matter more than the calories. And in the Nutrition Facts, the molecules inside of a food are spelled out for all to see, if you know where to look.
Look at these lines:
- Total carbohydrates
- Dietary fiber
When assessing dry foods (like cookies, pasta, bread, cereal, cereal bars, crackers, chips, etc.), the grams next to Total Carbohydrate and Total Sugars represent the molecules that cause a glucose spike: starches and sugars.
The more grams of these, the more the food will lead to a glucose spike and set off the chain reaction that keeps us craving sweet things.
Importantly, this section also contains the Dietary Fiber line. Fiber is the only carbohydrate that our bodies don’t break down: the more fiber in the food, the flatter the curve.
My top tip: look at the ratio of Total Carbohydrates to Dietary Fiber. For every 5g of carbs, aim for at least 1g of fiber.
You can calculate this by: finding the number next to Total Carbohydrates and dividing it by 5. Try to find a food that has that amount of Dietary Fiber (or as close to it as possible).
Why 5? It’s an arbitrary cut-off, but I use it because that’s close to the ratio we find in fruit like berries. The science is not exact, but I’ve found that the closer to this ratio, the flatter the glucose curve. Anything more, and you can be fairly certain this food will cause a spike.
Here are two cereal labels: Fiber One on the left, Special K on the right. The one on the left has a better fiber to carb ratio (14 grams of fiber per 25 grams of total carbs vs. 2 grams per 25 grams of total carbs). The one on the left is a better choice.
Download my guide on how to read labels for more info.
FREE RESOURCE
My guide to read food labels
Instantly download the guide as a 1-page printable PDF to understand how to read food labels in a few seconds.
Tip #3: Check the protein
Protein keeps you full, builds your muscles, and flattens your glucose curve. So check that protein line too. The higher, the better.
Once you’ve checked the ingredients and looked at the carb-to-fiber ratio, the next thing I want you to look at is the protein content. This is one of the most important (and underrated) parts of the nutrition label.
Protein is essential. It’s not just about building muscles or bulking up. Your body literally needs protein to stay alive. Every cell in your body requires amino acids (the building blocks of protein) to function: your skin, your brain, your immune system, your hormones, your enzymes, they all depend on protein.
Protein also helps you feel full and satisfied, so you're less likely to overeat or snack on sugary things later. It supports healthy metabolism and plays a huge role in regulating your appetite.
(Check out my episode on protein for more details.)
Here’s the simple rule: The higher the protein, the better. Especially when you’re choosing snacks, cereals, bars, or breads.
Let’s say you're comparing two granola bars:
- One has 2 grams of protein
- The other has 9 grams of protein
Assuming the rest of the label is similar (carbs and fiber, etc.), go for the one with more protein.
And no, don’t let anyone scare you about “too much protein.” Most people aren’t getting enough. In fact, getting a good amount of protein in each meal is one of the best long-term strategies for managing glucose, insulin, hunger, and even healthy aging (see the science here).
FREE RESOURCE
My protein guide
Instantly download the guide as a 1-page printable PDF to find out which foods contain 20 grams of protein.
Tip #4: Don’t fall for front-label marketing
Let’s talk about the front of the food package, the part that’s designed to catch your eye and trick your brain.
Food companies put all sorts of labels and claims there to make their product look healthy… even when it’s not. And the truth is, those catchy bubbles are often just marketing tactics. They tell you nothing about the product’s actual impact on your health. Here's what you really need to know:
"Gluten-free"
One of the most common traps is the “gluten-free” label. If you’re not gluten intolerant, this label should mean nothing to you, and definitely shouldn’t be read as “healthy.”
Gluten is a protein, not a carb, and in many cases, it actually helps stabilize your glucose levels. So when a company removes gluten, they often replace it with something worse, like white rice flour, tapioca starch, or cornmeal, all of which are very high in carbs and cause even bigger glucose spikes.
Even soda is gluten-free… that should tell you everything you need to know.
So yes, that gluten-free chocolate cupcake might sound better than a regular one. But if you look at your glucose monitor after eating it? Massive spike.
"Vegan"
Another sneaky one is “vegan.” If you're vegan for ethical or environmental reasons, of course that label matters to you. But if you’re just trying to eat healthy, don’t assume “vegan” means better for your body.
There are vegan cookies, vegan brownies, vegan ice creams, all loaded with sugar, refined grains, and inflammatory vegetable oils. These products can cause huge glucose spikes, even if there's no animal product in sight.
So when you see “vegan & gluten-free” on a cookie at a coffee shop or supermarket, don’t think, “Oh good, healthy treat!” Think: “Better check the ingredients list.”
"Organic"
Yes, organic products use fewer pesticides and are better for you (and the environment) than their non-organic counterparts.
But organic sugar is still sugar. You can have an organic granola bar or organic cereal that’s packed with sugar, stripped of fiber, and sends your glucose levels sky high. “Organic” tells you something about how the ingredients were grown, not what they do in your body.
So again, don’t stop at the front. Flip it over.
The Bottom Line
The front of the packaging is just advertising. It’s where food companies put the health halo to make you feel good about your choice.
But here’s the truth: It doesn’t matter what the front says. What matters is on the back: the ingredients list and the nutrition facts.
It’s not about avoiding sugar completely. It’s about being informed. I still eat ice cream! I still enjoy treats. But I know what I’m getting. I’m choosing them with awareness, not because I got fooled by a label.
💡 So next time you shop, be the detective. Flip the box. Read the facts. Your blood sugar (and energy levels) will thank you.
FREE RESOURCE
My guide to read food labels
Instantly download the guide as a 1-page printable PDF to understand how to read food labels in a few seconds.
FAQ'S
Should I never buy anything that has sugar in the top 3 ingredients?
No, that would be draconian! The most important thing is to be aware of what spikes you and what doesn’t. When I buy ice cream, I’m buying a food that has a ton of sugar in it. It will definitely cause a glucose spike. I know that. It’s a conscious decision. I eat it on occasion, rather than every day. For things like yogurts, cereal and bread, which I do eat every day, I buy the versions I know will keep my glucose levels flat.
Can I combine these foods with protein and fiber from a different source?
Yes, absolutely you can. You can always buy a food that could cause a spike, then, when you eat it, combine it with fiber, protein and fat. Like having oreos with greek yogurt and nuts. But you’ll make it easier on yourself if you start with ingredients that will help keep your glucose levels flat anyway.
Isn't “fruit juice” or “pressed fruit” healthy for us since it has vitamins?
It’s still sugar. Even if it comes from fruit, once it’s been pressed, juiced, or concentrated, all the fiber is gone and what’s left behaves just like table sugar in your body. So if you see “fruit juice concentrate,” “crushed grapes,” or “apple puree” in the first few ingredients, that’s dessert.
Why ignore calories? Isn’t that the most important number?
Calories only tell you how much energy a food has, not how it affects your body. A donut and an avocado can have the same calories but totally different impacts on your glucose, hunger, inflammation, and health. That’s why we skip the calorie number and look at the carbs, fiber, and protein instead.
How much protein should I look for?
In general: the more, the better. An ideal goal is around 1 gram per pound of bodyweight. Protein helps reduce glucose spikes, keeps you full, and gives your body essential amino acids. I made a free protein calculator for you to check your daily protein requirements.
I saw a “healthy” granola in the supermarket with organic oats and dried fruit — is that okay?
Check the ingredients list and nutrition facts. If sugar (or dried fruit, juice concentrate, etc.) is high up in the list (which it likely is), and if there’s little fiber or protein, it’s going to spike your glucose. Even if it’s organic, it could still be a glucose rollercoaster in a bowl.
