Nutrition labels hold truth about low-fat, high sugar foods - 7News Boston WHDH-TV

Nutrition labels hold truth about low-fat, high sugar foods

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Taking a trip to grocery store can be confusing at times, especially when you're trying to eat healthy.

"It's organic, it's healthy, it's GMO free, all that stuff, but the problem is, it just has way too many calories,” Dr. Ken Fujioka, a nutrition specialist, said.

Fujioka says you need to read the labels to know exactly what you're getting these days. You can even get too much of a good thing.

"When you take things like fruit and you grind them up and concentrate them, you're actually making a high fructose syrup."

Air-popped popcorn is one of the healthiest snacks around, full of fiber and low in calories.

"But the minute you soup it up, with sugar, with salt, with cheese, that's when you run into a problem and you take a healthy snack and you render it unhealthy,” Tod Marks from Consumer Reports, said.

"Most of the time taking fruit and putting a little bit of peanut butter on it, that's fine, but when you're putting on spoonfuls, you get a lot of calories,” Fujioka said.

White turkey and chicken meat are some of the best sources of low-fat protein, but if you buy it packaged, watch for added sodium. Just two ounces has 510 milligrams; 21-percent of the daily limit.

Low-fat yogurt is another healthful food, but look out if it's topped with chocolate or cookie crumbles.

"Yogurt is incredibly healthy but when you start adding in granola that's high in sugar, things like that, you really create a problem," Fujioka said.

And beware of packaged smoothies, even if they make lots of healthy claims.

"When you read the nutrition facts label you find out it actually is about 500 calories per bottle, and 34 grams of sugar,” Marks said,

In many cases, you're better off making your own smoothies, or topping your yogurt with fresh fruit.

Another product that can contain hidden sugar is salad dressing, some brands pack as much as 9 grams per serving.

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