The missing literacy in modern grocery shopping: label reading

Grocery shopping may not traditionally pair with leisure reading, but perhaps it should. I'm not saying bring 50 Shades of Grey to the grocery; the stories that matter are already printed on the packaging. 

In a society increasingly affected by chronic disease, obesity, and preventable illnesses, we need to develop a new kind of literacy—ingredient list literacy. Reading these ingredient lists carefully is a habit that can save us from long-term health issues, chronic disease, and dependence on low-quality food systems.

Take a closer look at some common ingredients that show up in American foods: high fructose corn syrup (HFCS), canola oil, artificial colors, and added sugars. These substances are often masked under scientific names or ambiguous labeling, making it harder for the average consumer to understand what they are eating. And we are always drawn to the front of the package, we likely aren't even checking to see what's in the ingredients list on the other side. 

For example, high fructose corn syrup, commonly found in sodas, cereals, and processed snacks, has been linked to obesity, type 2 diabetes, and fatty liver disease. In one comparative case, Coca-Cola sold in Spain uses natural cane sugar, while the U.S. version contains HFCS. Not only do many people claim the Spanish version tastes better, but it also avoids one of the most controversial sweeteners in the American diet.

So, why does the U.S. version use HFCS? While it is fun to imagine it's some sinister conspiracy—it’s (probably) more systemic and economic. HFCS is cheaper to produce and subsidized by government corn programs. It extends shelf life and boosts sweetness for less money. But its health costs, especially over time, are often externalized to the consumer. And Americans are addicted. 

Once a cheap formula is successful and market-dominant, there's little incentive to fund research that might discredit it. This is where regulation plays a crucial role—and why many look to the European Union as a comparative model.

The EU’s food safety standards are often stricter than those in the United States. For instance, Europe has banned or strictly regulated additives like artificial dyes (e.g., Red 40 and Yellow 5) and certain preservatives, while these are still widely used in American foods. It seems like this is changing with RFK, but why did this take so long? In Europe, many products use natural alternatives due to consumer demand and regulatory pressure. Almost anything that is red here seems to be from beet juice.  In contrast, the American market continues to allow dozens of questionable ingredients under the FDA’s "generally recognized as safe" (GRAS) category—a loophole that has faced criticism for decades.

We like to think we have freedom in the marketplace, but much of what fills our shelves comes from the same few conglomerates. The appearance of variety hides a disturbing truth: brand monopolies often dictate the food choices available. These companies cater to profit margins, not public health. The illusion of freedom is maintained by flashy packaging and marketing rather than meaningful options.

If you are trying to wake yourself up you've probably seen this image by now, but I'll include it anyway because it's a good reminder:

What should you look out?

I would honestly avoid all the brands above, as their products are usually a cocktail of everything we want to avoid. See what alternatives there are, because hopefully, they are smaller and not as profit driven. Heads up that a healthier, lesser known brand may be more expensive.

Also, start with reading ingredient lists. I first started doing this at age 16, and gradually with time I familiarized myself with what everything means. Especially now with our phones, chatGPT, etc, it's easier than ever to do a quick search, especially with the words we can't pronounce or look like they're from a chemistry experiment. 

Mainstream sites won't always give you the honest lowdown because some lobbyist is probably pushing for things to remain out of question. Check Instagram, Reddit, alternative websites to verify if whatever ingredient you looked up is sketchy. Do your own research and eventually you'll get familiar. 

So that you don't have to sit and memorize a list here, some more digestible takeaways are to: 

• Watch the sugar content – Try no more than 25g of added sugar per day for women and 36g for men.

• Avoid high fructose corn syrup – Linked to metabolic disorders and commonly found in sodas, salad dressings, and even bread.

• Be wary of canola oil – Though widely used and marketed as heart-healthy, it is heavily processed and often refined using chemical solvents. There is growing scrutiny from health influencers and researchers, even though mainstream media coverage barely exsists.

• Skip artificial colors and preservatives – These have been linked to behavioral issues in children and allergic reactions in sensitive individuals. I'm honestly not sure what the timeline for banning this looks like with RFK, but generally avoid candy or anything that is too bright and colorful.

• Choose healthier oils like olive oil and avocado oil, which are rich in monounsaturated fats and antioxidants.
  
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