How To Find The Healthiest Butter, Yoghurt, Ice Cream and Protein Powder

 

In today’s food market, it seems as though every packet, jar or tub is emblazoned with buzzwords like “all natural,” “organic,” or “gluten-free.” Yet, as many savvy consumers have discovered, a health halo can disguise a multitude of hidden additives and sugar-laden ingredients. With manufacturers artfully crafting front-of-pack messages that paint their products in the healthiest light, it’s all too easy to be misled. A closer look at the back of the pack reveals a far different story—a long list of unpronounceable ingredients, preservatives, and artificial additives that can detract from the nutritional promise the product’s façade implies.

This article is designed to help you navigate the maze of food labelling so you can separate the truly healthy options from those that are merely dressed up in a cloak of wellness. We’ll explore four common food categories that often fall prey to this deceptive health halo: butter, yoghurt, ice cream, and protein powder. Keep on reading for practical tips on what to look for when you “flip the pack.” Our aim is to empower you with the tools to decode labels and choose foods that genuinely support your health. And if you’re keen to go even further, don’t forget to download Chief Nutrition’s free eBook on How to Read Food Labels—a resource full of insider tips and guidance on becoming a more informed consumer, or, as we call it, a pack flipper.

 

Butter

Butter is a kitchen staple that has grown in popularity, with many consumers embracing it as a natural, wholefood alternative to processed spreads and cooking oils. However, even butter can fall victim to misleading labelling. Traditionally, pure butter is made from cream (and sometimes a pinch of salt), yet some products tout themselves as “whipped,” “cultured”, or “grass-fed” while incorporating additives such as emulsifiers, stabilisers and seed oils to enhance texture and extend shelf life.

One of the key lessons is that if you’re staring at a butter package with a seemingly endless list of ingredients, it might be time to take a step back. Look closely: a short, recognisable list is often a hallmark of a product that’s been minimally processed. Ideally, butter should contain only cream and possibly salt—nothing more.

 

• Aim for butter with just one or two ingredients. If the list is long, it could be hiding additives that diminish the nutritional value.
• Genuine grass-fed and grass-finished or organic butter should clearly state its provenance on the label. Avoid products that use these terms merely as marketing buzzwords without proper certification.
• Steer clear when you see: SPREADABLE (usually contains seed oils to make it spreadable), CANOLA OIL (chemically processed and likely contains pesticide), MARGARINE (this is just a vegetable oil)

Chief top supermarket pick: Macro Organic Certified Unsalted Butter.

 

Yoghurt

Yoghurt often occupies a revered spot in our fridges, championed for its probiotic benefits and versatility in both savoury and sweet dishes. However, what appears to be a wholesome dairy product is often laden with hidden sugars and artificial ingredients, particularly in the case of flavoured varieties. Many yoghurts that parade as “probiotic-rich” or “low fat” might actually conceal a significant amount of added sugars and thickeners designed to enhance taste and texture.

The healthiest yoghurt is always the plain, unflavoured variety. While the creamy texture and tang of traditional yoghurt are undeniably appealing, the commercial versions often undergo a transformation in the production process that strips away some of the natural goodness. Instead, manufacturers add sugars, modified starches, milk solids and other additives to appeal to a sweeter palate or to enhance thickness, which can undermine the health benefits associated initially with yoghurt.

• Plain yoghurt is your best bet for a truly nutritious option. Yoghurt should only contain milk and live cultures. Added cream is OK, too, but that’s it. Don’t fall for healthy-sounding additives such as milk solids and milk powder!!
• The presence of live active cultures is one of the key benefits of yoghurt, but this information can be obscured by a long ingredient list. Choose products that proudly state “live cultures”
• Ingredients such as milk solids, pectin, guar gum, or modified corn starch are often added to improve texture. The worst one is carrageenan (407), which has proven to be harmful to the gut. 
• Other additives to avoid: skim milk concentrate, maltodextrin and acidity regulators. Skim milk concentrate has fat removed, making it just a concentrated sugar. Maltodextrin causes gut issues and affects blood sugar levels.

Chief top supermarket pick: Jalna Natural Greek Yoghurt.

 

 

Ice Cream

Ice cream is often seen as an indulgence—a treat reserved for special occasions. Yet, even in the realm of dessert, the health halo can be just as deceptive. Many ice creams are marketed as “all natural” or “artisan,” with a focus on their rich, creamy texture and enticing flavours. However, a closer look at the ingredients often reveals a litany of additives that can turn a seemingly wholesome dessert into a processed sugar bomb.

Even the most “gourmet” ice creams can hide a surprising number of artificial ingredients. From emulsifiers that maintain a smooth texture to stabilisers that prolong shelf life, many brands use additives that do little to contribute to the product's nutritional profile. Moreover, the high sugar content—sometimes disguised under benign-sounding names—can quickly turn a delightful dessert into an unhealthy option.

• Be wary of “all natural” and “sugar free” claims! These phrases are often used loosely in marketing. Verify what “natural” truly means by checking for recognisable ingredients rather than chemical-sounding additives. Many ‘natural flavours’ are made with maltodextrin, which is harmful to the gut lining if ingested regularly. Plus, it’s a carbohydrate, and if you are on a ketogenic diet, it will most likely kick you out of ketosis. Most sugar-free products are made with gut-irritating sweeteners such as sugar alcohols and aspartame.
• Other common additives to avoid are seed oils (i.e. canola oil) and emulsifiers, especially 477 and 471.

Chief top supermarket pick: Pana Organic Ice Cream

 

Protein Powder

Protein powders have become ubiquitous in our lives as an easy way to reach the daily protein target. However, not all protein powders are created equal. Many products marketed as high-protein or “clean” supplements can be riddled with heavy metals, additives, artificial sweeteners, and fillers that compromise their nutritional value.

Some brands boast impressive protein percentages on the front of the packet, but a closer inspection of the ingredient list can reveal an array of synthetic additives that do little to support muscle growth or overall health. In some cases, these additives are used to mask an inferior protein source or to artificially enhance flavour and texture. Furthermore, many protein powders are high in heavy metals. 

• Look for protein powders that list a single, high-quality protein source—whether it be whey, casein, or collagen. The simpler the ingredient list, the better. Choose grass-fed.
• Put it back on the shelf if you see a long list of ingredients, including artificial flavours, sweeteners, skim milk powder, dextrose, maltodextrin and sucralose. They can all potentially cause gut dysbiosis; some are high in GI and spike blood sugar.
• Choose brands that are upfront about their sourcing and production processes. Reputable companies will provide detailed information about the origin of their ingredients and avoid hiding behind vague marketing claims.

Chief top pick: Chief Dark Chocolate Collagen powder (tested for zero heavy metals)

 

 

Navigating the maze of modern food labelling requires a discerning eye and a willingness to look beyond the glossy front-of-pack claims. Whether you’re shopping for butter, yoghurt, ice cream, or protein powder, remember that the true quality of a product lies in its ingredient list. Short, recognisable ingredients and minimal additives are the hallmarks of a food that genuinely supports your health, while long, complex lists are often a red flag.

As you’ve seen, even products that seem inherently healthy can hide pitfalls beneath a veneer of wholesomeness. Become a ‘pack flipper’ and take a closer look at what you are really putting into your body. By adopting a more mindful approach to reading food labels, you can steer clear of the health halo and choose products that align with your nutritional goals.

For those who want to learn all the whys behind deciphering food labels, there’s no better resource than Chief Nutrition’s free eBook on How to Read Food Labels. Packed with practical tips, detailed explanations, and insider advice, this guide is your ticket to becoming a more informed and empowered consumer. 

Ultimately, the journey to better health starts with being an informed consumer. The next time you’re tempted by a product that boasts “all natural” or “organic,” remember to pause, flip the pack, and inspect the details. Your body—and your overall well-being—deserve nothing less than complete transparency when it comes to what you eat.

Happy label reading, and here’s to making every bite count!

 

Download Chief Nutrition’s free eBook on How to Read Food Labels now and equip yourself with the knowledge to see past the marketing hype and choose foods that truly nourish your body.