6 min read
Net carbs vs total carbs: how to read the US Nutrition Facts label
Total carbs is the number the FDA requires on the label. Net carbs is a marketing math result. Here is what each means and how to calculate net carbs yourself.
Food Label & Ingredient Guides
Practical, research-aware guides to reading food labels, understanding ingredients and additives, comparing food scanner apps, and choosing healthier grocery products.
2 min readHealthiest Deli Meat: 6 Top-Scoring US Brands Ranked
Six widely sold US deli meats ranked by estimated label score, with practical cues on sodium, added sugar, additives, and processing to help you compare sliced meats quickly.
7 min readModified food starch: what it is, why it's in your food, and what the evidence says
Modified food starch shows up in yogurt, soups, frozen meals, and snacks. Here is what it actually is, what regulators say, and how to read it on US labels.
10 min readIs sesame oil healthy or bad for you? What the evidence says
Sesame oil is a seed oil, but it is mostly unsaturated fat and usually pressed, not solvent-extracted. The verdict on inflammation, calories, toasted oil and labels.
2 min readHealthiest Milk: 6 Top-Scoring US Brands Ranked
Six plain cow's milks from Walmart, Costco, Target, and Whole Foods, ranked by an editorial label score, plus the label cues that separate one carton from the next.
7 min readSucralose vs aspartame: what US labels, the FDA, and current research say
Sucralose and aspartame both sweeten diet sodas, yogurts, and gum, but they differ in chemistry, heat stability, and open research questions. Here's how to compare them on the label.
8 min readAspartame vs stevia: what US labels, the FDA, and the research say
Aspartame and stevia both sweeten diet sodas, yogurts, and drink mixes. Here is how they differ, what regulators and studies actually say, and how to read the label.
6 min readAre protein shakes ultra processed? What NOVA says about the shakes in your cart
Most ready-to-drink and powdered protein shakes land in NOVA's ultra-processed group. Here is why, what the science can and can't tell you, and how to read the label.
8 min readHow to spot hidden sodium on food labels: a US shopper's guide
Sodium hides behind names like "sodium phosphate" and in foods that never taste salty. Here is how to read the Nutrition Facts panel and ingredient list to find it in seconds.