If everything is so good for us why are we all so sick? Part 2

The previous blog highlighted how the checkmarks and buzzwords on food packaging are more marketing hype than helpful nutrition guidance. This is why savvy consumers increasingly rely on the ingredient list—believing it to be the one place where truth prevails.

The ingredient list is subject to strict government oversight and adheres to FDA guidelines that dictate everything from the font size to how ingredients are named and listed. Failure to comply puts companies at risk of fines and sanctions.

But even here, manufacturers find ways to manipulate the system.

Understanding the Rules for Ingredient Lists

According to FDA Rule 21 CFR 101.4(a), ingredients must be listed in descending order of predominance by weight. The ingredient that weighs the most is listed first, and the one that weighs the least is listed last.

Let’s look at the ingredient list for Planters Honey Roasted Peanuts:

PEANUTS, SUGAR, HONEY, CORN SYRUP, PEANUT AND/OR COTTONSEED OIL, SALT, FRUCTOSE, CORNSTARCH, XANTHAN GUM

On the surface, this looks straightforward—you’re eating more peanuts than xanthan gum. But there’s a trick here: ingredient splitting.

Ingredient Splitting: A Sneaky Strategy

Planters’ list includes four added sugars: sugar, honey, corn syrup, and fructose. While technically distinct, these sugars serve the same purpose—adding sweetness. By splitting them up, manufacturers ensure no single sugar appears near the top of the list. Combine their weights, and you may be eating more sugar than peanuts.

Ingredient Combining: Another Deceptive Practice

FDA rules also allow the use of sub-ingredients, which can be grouped under a broader category. For example, here’s the ingredient list for KIND Cinnamon Oat Clusters with Flax Seeds:

WHOLE GRAIN BLEND (OATS, BROWN RICE, BUCKWHEAT, AMARANTH, MILLET, QUINOA), DRIED CANE SYRUP, FLAX SEEDS, CHICORY ROOT FIBER, CANOLA OIL, MOLASSES, CINNAMON, SEA SALT, BROWN RICE SYRUP, VITAMIN E (TO MAINTAIN FRESHNESS).

At first glance, this seems straightforward—the cereal is mostly made of whole grains, with oats outweighing quinoa. But by combining multiple grains into a single “whole grain blend,” manufacturers ensure this healthy-sounding category tops the list. Separating the components could push sugar (listed as dried cane syrup) higher on the list.

Putting It All Together: A Case Study

Let’s analyze the ingredient list for a Kellogg’s Special K Strawberry Protein Meal Bar:

COATING (SUGAR, PALM KERNEL AND PALM OIL, MILK PROTEIN ISOLATE, NONFAT YOGURT POWDER [CULTURED WHEY PROTEIN CONCENTRATE, CULTURED SKIM MILK, YOGURT CULTURES; HEAT-TREATED AFTER CULTURING], COLOR ADDED, SOY LECITHIN, NATURAL AND ARTIFICIAL FLAVOR), SOY PROTEIN ISOLATE, SOLUBLE CORN FIBER, STRAWBERRY FLAVORED FRUIT PIECES (SUGAR, CRANBERRIES, CITRIC ACID, NATURAL STRAWBERRY FLAVOR WITH OTHER NATURAL FLAVORS, ELDERBERRY JUICE CONCENTRATE FOR COLOR, SUNFLOWER OIL), CORN SYRUP, FRUCTOSE, INULIN, SUGAR, RICE, WHOLE GRAIN WHEAT, SOYBEAN AND PALM OIL WITH TBHQ FOR FRESHNESS, CONTAINS 2% OR LESS OF...

This extensive list features both splitting and combining. Sugars appear multiple times under different names (sugar, corn syrup, fructose), and desirable-sounding components, like “whole grain wheat,” are strategically highlighted. The result? A product that seems healthier than it is.  And in case you missed it, this Strawberry Protein Bar contains no actual strawberries!

The Bottom Line

Ingredient splitting and combining are rampant practices that make understanding what you’re eating nearly impossible—by design.

As a consumer, it’s essential to stay vigilant and remember: the fewer ingredients listed—and the more recognizable they are—the better.

This blog is part 2 of a 4-part series. Read part 3 here.