You’ve probably seen words like “natural,” “clean,” “healthy,” “keto,” “paleo,” “low carb,” or “net carbs” on food packages. Many foods in the grocery store use these claims to get your attention. Some of claims are defined by the Food and Drug Administration (FDA), but many are not backed by any rules or science.
Seeing all these claims can feel confusing. Understanding what they mean can help you decide which products are worth buying—and which claims you can ignore.
Here’s what these terms really mean:
Claims Defined by FDA
“Natural”
The FDA says that “natural” means nothing artificial or synthetic has been added to the food. But “natural” does NOT tell you:
- how the food was grown
- how it was processed
- whether it is healthier for you
So a “natural” label doesn’t guarantee a healthier product.
“Healthy”
The FDA does have rules for foods labeled “healthy.” A product must:
- include foods from certain food groups (like fruits, vegetables, grains, dairy, or protein)
- stay within limits for added sugar, saturated fat, and sodium
Even so, a food labeled “healthy” may not match your personal health goals.
Claims around calories, sugar, fat, fiber, sodium
These claims are defined by the FDA. As an example:
- “Low‑calorie” or “sugar‑free” does not always mean healthy.
- A “low‑fat” food may have extra sugar added for flavor.
- “Low sodium still contains some sodium.
Always look at:
- the ingredient list
- the Nutrition Facts label
Look beyond the nutrient claims and review the ingredients and the Nutrition Facts label of any food product.
Claims Not Defined by FDA
“Clean”
There is no FDA definition for the word “clean” on food labels. Companies often use it to suggest the product has simple or wholesome ingredients—but no one checks on or makes sure this claim is accurate.
“Keto,” “paleo,” and “low-carb”
The FDA has no rules for these claims. Any company can put these words on a package.
This means you need to check:
- the ingredient list
- the Nutrition Facts label
A food that is low‑carb, keto, or paleo is not automatically healthy, especially for people with diabetes.
“Net carb”
There is no FDA‑approved definition for “net carbs.” Some companies calculate it by subtracting fiber and/or sugar alcohols from total carbs—but this is not standardized.
The American Diabetes Association recommends using total carbohydrates on the Nutrition Facts label to understand how many carbs you are eating.
Food Label Claims—Know the Facts
Choosing foods that support your health can feel overwhelming. Food labels can help, but only if you understand what the claims mean.
A registered dietitian nutritionist can help you figure out which foods and products fit your needs and goals.
If you want more tips, recipes, and simple nutrition blogs, you can sign up for the Diabetes Food Hub e‑newsletter from the ADA’s Nutrition & Wellness team.
