Posted by Kelly Harrington, MS, RDN
We all do our best to make healthier choices, but food labels can be confusing. Some ingredients show up under different names, and others are easy to overlook when they are mixed into packaged snacks, drinks, condiments, and convenience foods.
Our registered dietitian is breaking down six common ingredients many people choose to limit, plus simple ways to spot them on labels and build meals around more whole, minimally processed foods.
1. MSG, also known as Monosodium Glutamate
MSG is a flavor enhancer often used in savory packaged foods, soups, sauces, seasonings, processed meats, and some restaurant meals. Some people choose to limit MSG because they feel sensitive to it or prefer to keep their diet focused on simpler ingredients.
Sneaky label names: flavor enhancer, hydrolyzed vegetable protein, textured vegetable protein, yeast extract, glutamate, glutamic acid, gelatin
How to avoid it: Choose whole, fresh foods when possible and use simple seasonings like salt, pepper, garlic, onion, citrus, vinegar, and fresh herbs. When dining out, ask about MSG if you are sensitive to it.
2. High Fructose Corn Syrup, also known as HFCS
High fructose corn syrup is a sweetener commonly found in soda, candy, fruit drinks, cereals, flavored yogurt, ketchup, sauces, and packaged snacks. Like other added sugars, it can add up quickly and may crowd out more nutrient-dense foods in the diet.
Sneaky label names: fructose, corn syrup, glucose-fructose syrup, high fructose corn syrup
How to avoid it: Limit soda, candy, fast food, sweetened drinks, and highly processed snacks. Check labels on condiments, pasta sauces, breads, cereals, and flavored foods, where added sugars can be easy to miss.
3. Trans Fats
Trans fats are created through hydrogenation, a process that helps improve texture and shelf life in some packaged foods. Many people avoid trans fats because they are not considered a heart-healthy fat choice.
Sneaky label names: trans fatty acids, partially hydrogenated oils, hydrogenated oils
How to avoid it: Even if a label says “0 g trans fat,” check the ingredient list. If you see “partially hydrogenated oil,” choose a different option.
4. Carrageenan
Carrageenan is derived from red seaweed and is often used as a thickener or stabilizer in foods and drinks. It may be found in dairy alternatives, creamers, yogurt, ice cream, soups, broths, and other packaged foods.
Sneaky label names: carrageenan, carrageenin, chondrus extract, chondrus crispus, red seaweed extract
How to avoid it: Organic does not always mean carrageenan-free, so check ingredient lists carefully, especially on creamy or thickened packaged foods.
5. Artificial Sweeteners
Artificial sweeteners are used to add sweetness without sugar or calories. Some people tolerate them well, while others prefer to limit them because of taste preferences, digestive comfort, or a desire to choose less processed sweeteners.
Sneaky label names: aspartame, neotame, saccharin, sucralose, acesulfame potassium, Ace-K
How to avoid it: Read labels on diet drinks, protein powders, protein shakes, yogurts, cereals, gum, and low-sugar snacks. For occasional sweetening, consider options like honey, maple syrup, or stevia, depending on your nutrition goals and preferences.
6. Sodium Nitrate and Sodium Nitrite
Sodium nitrate and sodium nitrite are preservatives commonly used in cured and processed meats. Many people choose to limit processed meats and focus instead on fresh, minimally processed protein sources.
Sneaky label names: sodium nitrate, sodium nitrite, nitrates, nitrites
How to avoid it: Limit processed meats such as hot dogs, bacon, ham, sausage, salami, and some deli meats. Choose fresh protein sources more often, including poultry, fish, eggs, beans, lentils, tofu, tempeh, nuts, seeds, and minimally processed meats.
The Bottom Line
You do not need to memorize every ingredient name overnight. Start by reading labels more often, choosing whole foods when possible, and paying attention to the packaged foods you buy most frequently.
Simple swaps can make a big difference over time. Build meals around vegetables, fruit, quality protein, whole grains, healthy fats, herbs, and spices, then use packaged foods thoughtfully when they fit your routine.
Kelly Harrington, MS, RDN
Registered Dietitian Nutritionist for Healthy Goods
