According to Gram Research analysis, people who understand how to read nutrition labels are significantly more likely to eat healthier foods, with a 2026 cross-sectional study of 12,796 adults finding that better nutrition literacy increased the likelihood of eating more fruits, vegetables, and whole grains by 1.07 to 2.73 times across Mexican, Mexican American, and non-Latino White populations.
A new study of over 12,000 adults in Mexico and the United States found that people who understand nutrition labels are more likely to make healthier food choices. Researchers surveyed Mexican Americans, non-Latino Whites in the US, and people living in Mexico about their nutrition knowledge and eating habits. The results show that better understanding of food labels is connected to eating more fruits, vegetables, and whole grains while cutting back on processed foods and sugary drinks. Interestingly, Mexican Americans and Mexicans made healthy eating changes at similar rates even though they had lower nutrition knowledge, suggesting that other factors also influence food choices.
Key Statistics
A 2026 cross-sectional study of 12,796 adults across Mexico and the United States found that people with higher nutrition literacy were 1.07 to 2.73 times more likely to increase their intake of fruits, vegetables, and whole grains.
In a 2021 international survey of 12,796 adults, Mexican Americans and Mexicans reported similar rates of healthy eating efforts (50 to 80 percent) despite having lower nutrition literacy scores than non-Latino Whites.
Research from 2026 involving 12,796 participants showed that higher nutrition literacy was associated with greater efforts to reduce processed foods, sugary drinks, and nutrients of concern across all three population groups studied.
The Quick Take
- What they studied: Whether understanding how to read nutrition labels on food packaging helps people choose healthier and more sustainable foods
- Who participated: 12,796 adults from three groups: 5,779 people living in Mexico, 3,343 Mexican Americans living in the US, and 3,674 non-Latino White Americans. All participants took an online survey in 2021
- Key finding: People with better nutrition label understanding were 1.07 to 2.73 times more likely to eat more fruits, vegetables, whole grains and fewer processed foods and sugary drinks across all three groups studied
- What it means for you: Learning to read nutrition labels is a practical skill that can help you make better food choices. However, other factors like food availability, cost, and cultural food preferences also play important roles in what people eat
The Research Details
Researchers conducted online surveys with adults from Mexico and the United States as part of a larger international food policy study in 2021. Participants answered questions about their ability to understand nutrition facts labels found on packaged foods. They also reported which types of foods they were trying to eat more or less of, including fruits, vegetables, whole grains, processed foods, and sugary drinks.
The researchers used statistical analysis to look for connections between nutrition label understanding and healthy eating choices. They examined each population group separately because food environments and nutrition policies differ between Mexico and the United States. This approach helped them see whether nutrition knowledge works the same way for different groups of people.
Understanding how nutrition literacy works across different populations is important for creating effective public health programs. Mexico and the US have both introduced new nutrition policies and labeling systems to help people make healthier choices. This research shows whether these efforts are working and who benefits most from understanding nutrition information
This study surveyed a large number of people (over 12,000) from three distinct population groups, which makes the findings more reliable. The researchers used validated questions to measure nutrition knowledge and standardized methods to assess eating behaviors. Because this is a cross-sectional study, it shows associations between nutrition knowledge and eating habits but cannot prove that better label understanding causes healthier eating. The online survey method may have excluded people without internet access
What the Results Show
Across all three population groups studied, people with better understanding of nutrition labels were significantly more likely to eat healthier foods. The strength of this connection ranged from 1.07 to 2.73 times more likely, depending on the specific food category. For example, higher nutrition literacy was associated with greater efforts to increase fruit and vegetable intake, eat more whole grains, and reduce processed foods and sugary drinks.
Interestingly, Mexican Americans and Mexicans reported similar rates of healthy eating efforts (approximately 50 to 80 percent) despite having lower nutrition literacy scores. Non-Latino Whites reported lower rates of healthy eating efforts (approximately 37 to 65 percent) but had higher nutrition literacy scores. This suggests that nutrition knowledge alone does not fully explain differences in eating patterns between groups.
The associations between nutrition literacy and healthy eating were generally stronger in the Mexican American and Mexican populations compared to non-Latino Whites. This finding suggests that improving nutrition literacy may be particularly beneficial for these communities
The study found that efforts to reduce consumption of nutrients of concern (like sodium and added sugars) were also associated with higher nutrition literacy. Different food categories showed varying strengths of association with nutrition knowledge, suggesting that people may find some dietary changes easier to make than others. The research also highlighted that despite policy efforts in both countries, a significant portion of all populations were not actively trying to make healthy dietary changes
Previous research has shown that nutrition literacy is important for healthy eating, but this study is one of the first to compare how this works across different cultural groups in different countries. The finding that Mexican Americans and Mexicans make healthy eating changes at similar rates despite lower literacy levels adds new information to our understanding. It suggests that factors beyond just understanding nutrition labels, such as cultural food traditions, family influences, and food availability, play important roles in shaping what people eat
Because this study was conducted online, it may not include people without internet access or those less comfortable with technology. The study shows associations between nutrition knowledge and eating habits but cannot prove that better label understanding causes healthier eating. Participants self-reported their eating behaviors, which may not be completely accurate. The study was conducted in 2021, so eating patterns may have changed since then. The researchers could not account for all factors that influence food choices, such as food prices, neighborhood food availability, or family eating traditions
The Bottom Line
Learning to read and understand nutrition labels is a practical skill that can help you make healthier food choices. Look for labels that show amounts of added sugars, sodium, and fiber. Try to increase fruits, vegetables, and whole grains in your diet while reducing processed foods and sugary drinks. However, nutrition knowledge is just one piece of the puzzle. Also consider food costs, what is available in your area, and your family’s food traditions when making dietary changes. Confidence level: Strong evidence supports the connection between nutrition literacy and healthier eating
Everyone can benefit from understanding nutrition labels better, but this research suggests the benefits may be especially important for Mexican Americans and Mexican populations. People trying to make dietary changes should focus on learning label-reading skills. Healthcare providers and public health officials should prioritize nutrition education as part of their health promotion efforts. Policymakers should consider how nutrition labels are designed to ensure they are easy to understand for all populations
You may start making different food choices within days of learning to read labels better, but establishing new eating habits typically takes 2 to 4 weeks. Seeing health benefits from dietary changes, such as improved energy levels or weight changes, usually takes 4 to 8 weeks of consistent effort
Frequently Asked Questions
Does understanding nutrition labels help you eat healthier?
Research shows people with better nutrition label understanding are 1.07 to 2.73 times more likely to eat more fruits, vegetables, and whole grains while reducing processed foods and sugary drinks. However, nutrition knowledge is just one factor influencing food choices.
Are there differences in nutrition knowledge between Mexican Americans and other groups?
A 2026 study of 12,796 adults found Mexican Americans and Mexicans had lower nutrition literacy scores than non-Latino Whites, yet made healthy eating changes at similar or higher rates, suggesting other factors beyond label knowledge influence food choices.
How long does it take to see health benefits from eating better?
You may start making different food choices within days of learning to read labels, but establishing new eating habits typically takes 2 to 4 weeks. Health benefits like improved energy usually appear after 4 to 8 weeks of consistent effort.
What specific foods should I focus on if I want to eat healthier?
Research shows the strongest benefits come from increasing fruits, vegetables, and whole grains while reducing processed foods and sugary drinks. Check nutrition labels for added sugars, sodium, and fiber content to guide your choices.
Want to Apply This Research?
- Log the number of times per week you check nutrition labels before making a purchase, and track which food categories you are successfully changing (fruits, vegetables, whole grains, processed foods, sugary drinks)
- Use the app to scan nutrition labels on foods you commonly buy, set a goal to increase fruits and vegetables by one serving per day, and receive reminders to check labels when shopping
- Track weekly label-checking frequency and monthly changes in consumption of key food categories. Compare your nutrition literacy score monthly using the app’s assessment tool to see if your knowledge is improving
This research shows an association between nutrition literacy and healthier eating but does not prove that understanding labels alone causes dietary changes. Individual results vary based on many factors including food availability, cost, cultural preferences, and personal health conditions. Before making significant dietary changes, especially if you have existing health conditions or take medications, consult with a healthcare provider or registered dietitian. This article is for educational purposes and should not replace professional medical advice.
This research translation is published by Gram Research, the science division of Gram, an AI-powered nutrition tracking app.