How to Read Food Labels: Spotting Hidden Sugars, Oils & Preservatives

Written by Elle Sproll

If you’ve ever stood in the supermarket aisle staring at a food label, wondering, “Is this actually healthy?” — you’re not alone.

Food packaging can be incredibly misleading. One moment, you’re grabbing something that says “natural” or “low fat” and thinking it’s a good choice… but flip it over, and you find a list of ingredients that reads more like a chemistry experiment.

When you’re rebuilding your health—especially after something as life-altering as cancer treatment—what you put into your body matters more than ever. You don’t want to obsess over every bite, but you do want to feel confident that the foods you’re eating are supporting your recovery, not adding to the inflammation, stress or fatigue you’re already trying to heal from.

So let’s break it down in a way that’s simple, empowering, and free of overwhelm.

This is your no-fluff Australian food label guide, especially for women who want to eat better, feel better, and take ownership of their wellbeing—without the stress.

Why Food Labels Matter More Than You Think

Processed foods are often loaded with refined sugars, inflammatory oils, and artificial preservatives—even those marketed as “healthy” or “clean.” These hidden ingredients can sneak into your daily diet and quietly trigger fatigue, bloating, poor sleep, blood sugar crashes, and more.

If you’re focusing on an anti-inflammatory lifestyle, spotting these ingredients early can make a huge difference in how you feel day to day.

Understanding food labelling laws in Australia gives you an advantage—because when you know what to look for (and what to avoid), you’re no longer at the mercy of clever marketing.

Start With the Ingredients List, Not the Front Label

The front of the package is advertising. The ingredients list is the truth.

Here’s the rule: the ingredients are listed in order of quantity, from highest to lowest. So if sugar, oil, or additives are in the top 3–5 ingredients, that’s a red flag.

Watch out for:

• Long ingredient lists (especially with names you can’t pronounce)

• Lots of numbers or codes (these are often preservatives or additives)

• Unfamiliar sweeteners or syrups (more on that next)

How to Identify Hidden Sugars on Labels

Sugar hides under many names—there are over 50 different ones!

Some common sneaky sugar names:

• Glucose, fructose, sucrose, maltose

• Corn syrup, brown rice syrup, glucose solids

• Fruit juice concentrate, cane juice, agave nectar

• Dextrin, maltodextrin, barley malt

Even “organic” or “natural” versions are still sugar.

Tip: If any form of sugar shows up more than once in a label (even under different names), the product likely has more sugar than it seems.

Look at the nutrition panel too—aim for products with less than 5g of sugar per 100g (unless it's from whole fruit or dairy).

The Oils to Watch Out For

Not all fats are bad. In fact, good fats are essential for hormone balance, brain function and reducing inflammation.

But certain highly processed seed and vegetable oils can be damaging—especially when they’ve been heated, refined, or added in excess.

Ingredients to avoid on food labels:

• Canola oil

• Sunflower oil (unless cold-pressed)

• Soybean oil

• Corn oil

• Cottonseed oil

• “Vegetable oil” (usually a blend of the above)

Instead, look for:

• Extra virgin olive oil

• Avocado oil

• Coconut oil

• Butter or ghee (if tolerated)

Preservatives, Additives & Numbers — What Do They Mean?

In Australia, food additives are listed either by name or by a 3-digit code. Some are harmless; others have been linked to hyperactivity, gut irritation, or long-term health risks.

Common preservatives to avoid:

• 220–228 (sulphites)

• 249–252 (nitrates and nitrites)

• 280–283 (propionates – found in bread)

• 310–312 (gallates – synthetic antioxidants)

Also watch out for:

• Flavours (can include MSG-type additives)

• Colours (102, 110, 122–129 can cause reactions in sensitive people)

The cleaner the label, the better. If it looks like real food, it’s usually a better choice.

Real Food vs Processed Food: How to Tell Quickly

Here’s a simple litmus test:

Would your grandma recognise the ingredients? If yes, it’s probably real food. If not, it’s likely processed.

Even packaged foods can be real and nourishing—think tinned legumes, frozen berries, or minimally processed protein powders. You just need to be label-savvy.

Use this mindset to shift from "is this allowed?" to "is this helpful for my healing?"

Final Tips for Smarter Shopping

• Shop the perimeter of the store—this is where the fresh food lives.

• Use the “less is more” rule—fewer ingredients usually mean less processing.

• Choose products with whole-food ingredients you recognise and can pronounce.

• Don’t let perfection get in the way—every small step toward better choices counts.

Let’s Make Food Less Confusing (and More Healing)

Food should nourish you—not stress you out. If you’re tired of second-guessing every label or feeling overwhelmed by health advice online, you’re not alone. There’s a gentler way to feel in control of your choices again.

As a health coach and cancer survivor, I’m here to help women like you rebuild your health from the inside out—without fear, pressure, or restriction. Just clear, supportive steps tailored to you.

Book your free initial call here and let’s chat about how to create an eating approach that fits your body, lifestyle, and goals.