Surprising truths about supermarket staples
Supermarkets are places we visit regularly, yet we rarely stop to think about what’s behind the items we pick up. We grab a loaf of bread, a carton of milk, or a packet of pasta without a second thought, assuming we know everything there is to know about them. But, believe it or not, many of these everyday staples come with surprising facts and hidden truths. Whether it’s the label on your eggs or the journey your vegetables have been on, there’s often more than meets the eye. Let’s take a closer look at some everyday staples and uncover the truth behind what we’re really buying.
1. "WHOLE WHEAT" BREAD
We all know whole wheat bread is the healthier option, right? But did you know that many of the "whole wheat" loaves on supermarket shelves aren’t actually made with whole wheat at all? Many brands use refined white flour with a small amount of whole wheat added—just enough to create the illusion of healthfulness. This practice can be misleading because it often doesn’t offer the full fiber and nutrients that true whole grain bread does. To make sure you’re getting the real deal, check the ingredients list. If it says "whole wheat flour" as the first ingredient, you’re good to go. If it lists refined flour first, it’s a bit of a marketing gimmick!
2. "LOW-FAT" SNACKS
Many of us are drawn to low-fat, fat-free snacks because they sound like a healthier option. However, these products often contain added sugar or artificial ingredients to make up for the lack of fat and flavour. In fact, these marketing halos like "low-fat" can sometimes be a red flag rather than a sign of a healthier snack. Fat is an essential nutrient, and many whole foods like avocados, nuts, and seeds are healthy sources of fat that our bodies need for proper function. Instead of relying on processed, low-fat alternatives, try focusing on snacks made with whole, natural ingredients—just in moderation, of course!
3. "FRESH" VS "FROZEN"
When we think about fresh vs. frozen fruit/vegetables, we often assume that fresh is always the better choice. But surprisingly, frozen fruit and vegetables can sometimes be the superior option, nutritionally speaking. Fruit and vegetables are typically frozen shortly after harvest, which means they retain more of their vitamins and nutrients. On the other hand, fresh fruit and vegetables can lose some of their nutritional value during transportation, storage, and time spent sitting on supermarket shelves. You can add frozen fruit to yoghurt, chia pudding or stir into warm porridge and you can add frozen vegetables straight into a pan of boiling water or straight into a stir fry with a nice drizzle of olive oil.
4. "SOURDOUGH" BREAD
Think you're getting gut-friendly sourdough? Not always. Many supermarket versions use added yeast, vinegar or citric acid to mimic the taste, skipping the traditional fermentation that gives real sourdough its gut-friendly benefits. True sourdough takes time to ferment, which helps break down gluten and phytic acid, making it easier to digest and improving mineral absorption. To spot the real deal, check the ingredients: it should list just flour, water, salt, and a sourdough starter—no added yeast or preservatives.
5. "FERMENTED FOODS"
Not all foods labeled “fermented” actually contain live, beneficial bacteria. Many shelf-stable pickles and sauerkrauts are heat-treated (pasteurized), which kills off beneficial bacteria. For gut-friendly options, stick to refrigerated items that say “raw,” “unpasteurized,” or “contains live cultures.” Research shows that live fermented foods can support digestion and a healthy microbiome—but only if those microbes are still alive when you eat them.
Supermarkets are full of choices—but not all of them are as straightforward as they seem. By reading labels carefully and understanding what’s really in your food, you can make more informed (and healthier) choices every time you shop.
