The Marketing Tricks Behind “Healthy” Labels

Why some “healthy” foods might not be supporting your eyes after all

When you’re trying to eat well, it’s only natural to reach for foods labelled as “healthy,” “wholegrain,” or “heart friendly.”

But what if those labels are misleading?

What if some of the foods you’ve been told are good for you are actually doing your eyes more harm than good?

In this post, we’re unpacking the marketing tricks behind so-called “health” foods—and why I teach my AMD clients to ignore the front of the packet and read the back instead.

What Food Marketing Doesn’t Want You to Know

Food manufacturers are experts in making processed food look wholesome.

The front of the packet might shout about fibre, omega-3s, wholegrains, added vitamins, or plant-based goodness—but the ingredient list often tells a very different story.

Here’s what’s really going on behind some of the most common “healthy” claims:

Wholegrain

What you’re told:

“Wholegrain” products are marketed as heart-healthy and fibre-rich.

What’s often true:

Many are made from highly refined flour with a sprinkling of whole grains to qualify for the label. They can still spike blood sugar and contain additives and seed oils.

Examples:

• Breakfast cereals

• Crackers and crispbreads

• Supermarket sandwich bread

• “Healthy” wraps

Low Fat

What you’re told:

Low fat is healthy. Fat makes you fat. Keep it light!

What’s often true:

Low-fat products often remove the nourishing fats your body needs and replace them with sugar, starch, gums and additives to improve texture and flavour.

Examples:

• Low-fat yoghurts

• Fat-free salad dressings

• “Healthy” dips and sauces

• Low-fat spreads

High in Fibre

What you’re told:

More fibre is always better!

What’s often true:

Some products use added isolated fibres (like inulin or chicory fibre) instead of naturally fibre-rich whole foods. These may still be based on refined carbs and sugars.

Plant-Based / Dairy-Free

What you’re told:

Plant-based must mean healthier, right?

What’s often true:

Many dairy-free and vegan alternatives are ultra-processed, made with seed oils, thickeners, gums, sugars and additives—without any of the real nutrition of whole plant or animal foods.

Examples:

• Dairy-free milks with 10+ ingredients

• Vegan cheeses made from starch and oil

• Plant-based meat loaded with flavourings and emulsifiers

Fortified with Vitamins

What you’re told:

A clever way to “add” nutrients to your diet.

What’s often true:

Synthetic versions of nutrients are often poorly absorbed and can do more harm than good. They are there to boost the label, not your health. Meanwhile, the rest of the product is still heavily processed.

How This Affects Your Eyes

Many of these products:

• Spike blood sugar

• Increase inflammation

• Contain seed oils and additives that damage mitochondria

• Crowd out real, antioxidant-rich food

  
  

If you’re eating these foods often, they may be undermining your best efforts—even if the label sounds healthy.

What To Do Instead

You don’t have to obsess over every label—but I do recommend this:

Flip the packet over. Read the ingredients. Ask yourself: Would I cook with those ingredients at home?

Better still—when you can, choose foods that don’t need a label at all:

• Eggs, meat, oily fish

• Vegetables and fruit

• Olive oil, butter, coconut milk

• Full-fat plain yoghurt

• Nuts, seeds, fresh herbs

• Homemade versions of meals and snacks

  
  

Real food doesn’t need a marketing department. It just works.

A Final Thought

If you’ve ever felt confused by food labels or wondered why you’re “eating healthy” but still not seeing results—this could be why.

Learning to look past the front of the packet is one of the most empowering shifts you can make on your AMD journey.

Want personalised support to make sense of what’s on your plate?

I help people with AMD swap confusion for clarity—so they can eat in a way that truly protects their vision. Book a free call and find out more.