Health halo foods are foods that seem healthy because they're labeled with words like "organic," "non-GMO," "gluten-free," and other similar claims. These words on a label or a restaurant menu can make you think the food is a healthful choice, even when it has lots of sugar, salt, or saturated fat. In other words, they have the "halo effect," where one positive detail shapes how you see something as a whole.
"People often see these labels as proof that the food is good for them," says Marion Nestle, PhD, a retired professor of nutrition and food studies at New York University. "When they see them, they stop reading the rest of the food label."
Types of Health Halos
Here are some "health halo" terms you might see:
Organic foods
Organic food is grown and processed without synthetic pesticides, fertilizers, or genetic engineering. But that doesn’t automatically make it more nutritious, says Caroline West Passerrello, a registered dietitian nutritionist and spokesperson for the Academy of Nutrition and Dietetics. The way a food is farmed doesn’t guarantee that the final product is healthier.
In general, there’s little nutritional difference between organic and non-organic foods. The main difference is that organic products may have lower levels of chemical residues. If you prefer organic products, look for a label from a trusted organization that confirms the food meets organic standards, like the U.S. Department of Agriculture organic seal.
Non-GMO and 'natural' foods
Non-GMO means the product doesn’t contain genetically modified ingredients. "GMO" (which stands for genetically modified organism) refers to foods that contain genetic material that has been altered in a way that doesn't happen naturally, such as crops designed to resist plant diseases.
People often confuse this with organic, but they’re not the same. "An organic food automatically doesn’t contain GMOs, but a GMO doesn’t necessarily have to be organic," says Passerrello.
The label "natural" might be confusing as well. The FDA says it means the product doesn’t contain anything artificial or synthetic, like chemical dyes. But "it’s essentially a meaningless term," says Passerrello. "A product can have added sugar, and the manufacturer can still say it’s made with all-natural ingredients."
Gluten-free
If a packaged food's label says it’s gluten-free, that means the food has less than 20 parts per million (ppm) of gluten. This equals no more than 20 milligrams of gluten in every kilogram of food. Gluten is a protein found naturally in wheat, barley, and rye. It helps bread and baked goods hold their shape.
Gluten-free foods matter if you’ve got celiac disease, a serious immune disorder triggered by consuming gluten, or an intolerance to gluten.
But gluten-free doesn’t always mean healthy. "Gluten-free products often try to make up for flavor by adding more sodium, sugar, or saturated fat," says Passerrello.
Soy-free
Soy-free simply means the product doesn’t contain soy. Soy is one of the nine major food allergens identified by the FDA. That means it must be clearly listed on the label, either next to the ingredients or in a "contains" statement.
Superfood
Superfood is another term that’s not regulated by the FDA. While companies can advertise a packaged food as a superfood on the label, it doesn’t mean much. "Superfoods are nutrient-rich whole foods like berries, leafy greens, salmon, and chia seeds," says Passerrello. "You’re better off eating those foods instead of highly processed ones."
No added or low sugar
Companies can label their products in one of three ways:
Sugar free. One serving contains less than 0.5 grams of either natural or added sugars. You may also see "free of sugar," "sugarless," "no sugar," "zero sugar," or "trivial source of sugar."
Reduced or less sugar. It has at least 25% less sugar than the regular product.
No added sugar. No sugar was added when the product was processed or packaged.
Companies can use terms like "30% less sugar" to create a health halo. It’s misleading. Often, these products still contain a significant amount of sugar.
What Are the Most Common Health Halo Foods?
Some of the most common health halo foods are agave, chia, flax, quinoa, honey, hemp, and kale. These ingredients often show up in products that may seem healthy at first glance. But just because a granola bar contains one or more of them doesn’t mean it’s a superfood.
"A food can have these ingredients and still be ultra-processed junk foods. An organic Twinkie is still a Twinkie. A non-GMO soft drink is still full of sugar and calories," says Nestle.
That’s why it’s important to read the label closely. Check both the Nutrition Facts panel and the ingredient list. Nestle says these sections show how much sugar, salt, fat, and additives the food contains. That helps you figure out if the product is actually a healthy choice.
How Item Packaging Impacts Health Halo Perception
Along with words on the label, the way an item is packaged influences how you feel about it. For example, potato chips, which are generally seen as "unhealthy" snacks, come in glossy packaging. But crackers, which are more likely to be thought of as "healthy," are in matte packaging.
"Manufacturers often put health halo foods in green or brown packaging to make them seem more natural," says Carey Allen, director of food claims at the NSF, a nonprofit that helps develop food safety standards. "They know that consumers unconsciously react to visuals like color, as well as texture."
Plant-based meat alternatives are another example. Research shows that consumers underestimate how many calories they have, and overestimate how nutritious they are. "Food manufacturers spend fortunes on package design," adds Nestle. "They study to find out which colors, font styles, photos, and claims best convey health messages."
The research suggests that if you compare plant-based meat alternatives and meat side‑by‑side, looking at calories, fat, and sodium, you’ll get a more accurate picture of which one is really healthier.
Are Health Halo Foods Bad?
While there's no such thing as "good" and "bad" foods, health halo foods can mislead you and cause you to make less healthy choices. Here’s how:
Health halos can trick you into thinking a food is healthy when it’s actually high in sugar, salt, or fat.
They can lead you to eat more than you normally would because the label makes the food feel like a healthier choice.
They can distract you from reading the full nutrition label, which shows what’s really in the food.
They can make you believe a processed food is nutritious just because it has one healthy-sounding ingredient.
They can steer you away from healthier options by making less nutritious foods seem like the better pick.
But foods don’t have a moral label. What works for one person might not work for another. For example, peanuts can be dangerous for someone with a peanut allergy, but they’re a great source of protein and healthy fat for others. The same goes for gluten, dairy, and many other ingredients.
"Our brains look for very simple answers, like 'this is a good food,' and 'this is a bad food,'" says Passerrello. "Most foods, including health halo foods, are neither. Everything in moderation is OK."
Why You Should Be Wary of Health Halos
You might underestimate the calories in foods with health claims and feel less guilty about eating more. Over time, that can lead to weight gain or make it harder to stay on track if you're trying to manage your weight.
You could also end up consuming more sodium, added sugar, saturated fat, or other less-healthy ingredients than you want.
For example, one study found that young women see alcoholic drinks with "low sugar" claims as lower in calories and healthier than regular ones. But both types have the same amount of alcohol, says Passerrello.
Rather than rely on product claims, focus on nutrition labels, Passerrello says. "You’ll learn more about how healthy – or unhealthy – a food item is if you check its fiber, sodium, and saturated fat content," she says. "These tell you so much more than any health buzzwords on the label."
Takeaways
Health halo foods are those that seem healthy because of claims on a label or restaurant menu.
Common health halo labels include "organic," "gluten-free," and "no added sugar."
Health halo foods aren’t automatically good or bad. It depends on what’s in them and how they fit into your overall diet.
These foods can replace more nutritious options without you realizing it.
To make smart choices, check the nutrition labels of the foods you buy. Look at the fat, sodium, and calorie content before deciding.
