The Label Lie Detector: Decode What’s Really Inside Your Sandwich

Watch the First Ingredient: Ingredients are listed by quantity. If your “whole grain” bread lists enriched flour first, it’s not truly whole grain.

Avoid Hard-to-Pronounce Words: If it sounds like a chemistry experiment (e.g., azodicarbonamide), it's probably best to skip it.

Look Out for Added Sugars: Words like high fructose corn syrup, dextrose, or cane juice are code for sugar.

Check the Sodium: One sandwich can contain over half your daily salt needs. Aim for less than 500mg per serving.

Beware of “Fat-Free” Tricks: Often loaded with sugar or thickeners to make up for lost flavor.

Nitrates in Processed Meats: These preservatives are linked to health risks. Look for nitrate-free alternatives.

Serving Size Sneakiness: One package might look like a single serving, but count the portions to see the true numbers.

Fiber Facts: A healthy sandwich should have at least 3g of fiber per slice of bread—less means it’s just white bread in disguise.

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