How to demystify food labels

A guide to understanding what you eat

In today's world, where grocery store aisles are lined with endless choices, finding healthy products can feel like a full-time job. With terms like "organic," "natural," "low-fat," "healthy," "non-GMO," and "sugar-free" plastered across packaging, it's easy to become overwhelmed and confused about what these labels truly mean for your health. However, understanding food labels is crucial for making informed decisions about the food we consume daily. So, let's demystify food labels and empower ourselves to make healthier choices.

Reading food labels

1. Start with the Serving Size

The first step in understanding a food label is identifying the serving size. This information is vital because all the nutrition facts listed on the label, such as calories, fat, cholesterol, carbohydrates, and nutrients, are based on one serving size. Be mindful of how many serving sizes you consume, as that will significantly impact your nutritional content, so pay attention to how many servings are in the food package.

2. Check the Ingredients List

While the nutrition facts panel provides valuable information, the ingredients list offers insight into what's in the product. Ingredients are listed in descending order by weight, with the primary ingredient listed first. Look out for additives, preservatives, and any artificial ingredients, and opt for products with shorter, more natural ingredient lists.

3. Understand the Nutrient Content

Pay attention to key nutrients like fat, cholesterol, sodium, carbohydrates, fiber, sugars, and protein. Aim for foods that are lower in saturated fats, trans fats, cholesterol, sodium, and added sugars while being higher in fiber, vitamins, and minerals. But remember that not all fats are bad—healthy fats like those found in nuts, avocados, and olive oil are essential for overall health.

Keep also in mind that the percentage of nutrients is based on a daily value of 2,000 calories—anything less than 5% is low, and anything more than 20% is considered high. According to the National Institutes of Health, the recommended daily caloric intake for kids between 2 and 3 years of age is 1,000 to 1,400 kcal/day, and this requirement increases with the child's age. This means you will have to double the amount of nutrients when calculating the daily value of 1,000 calories.

4. Decode the Claims

Food labels often feature various claims and certifications, but not all of them are regulated or meaningful. Phrases like "natural," "organic," "gluten-free," "no antibiotics," "low-sodium," or "low-fat" may influence your perception of a product's healthiness, but it's essential to understand what these claims actually entail. Look for certifications from reputable organizations like the USDA Organic Seal for organic products or the Heart-Check Mark for heart-healthy foods.

• The term "no antibiotics" is only used on red meat, poultry, and eggs. Milk products should never display the claim.

• "No hormones added" cannot be displayed on pork and poultry unless it is followed by "federal regulations prohibit the use of hormones."

• "Organic" seal may be displayed on any product that contains a minimum of 95 % organic ingredients.
  

• The term "natural" means that there's nothing artificial or synthetic added to the product. Yet, it doesn't mean there are no pesticides and the product didn't undergo any food manufacturing/processing technique.

• "Healthy" means the product contains at least 10 % of DV (daily value) of potassium or vitamin D and is higher in monounsaturated and polyunsaturated fats than trans fats and saturated fats, which increase the risk of heart disease.

• The claim "low-fat" means that 30% or less of the calories come from fat. However, as fat (mostly saturated fat) has more calories than sugar, the industry replaced many fats with sugar and cornstarch. This means that if you see a product low in fat, it most likely has more sugar than usual.

• In recent years, you may have noticed a surge in food products proudly carrying the label "non-GMO." This marketing tactic aims to capitalize on growing consumer concerns about genetically modified organisms (GMOs) in our food supply. However, the truth behind these labels may not be as straightforward as it seems. T he reality is that many food companies are using this strategy primarily for marketing purposes. The truth is that there are only a handful of bioengineered foods available on the market—just 14 to be exact and those are alfalfa, apples, canola, corn, cotton, eggplant, papaya, pineapple, potato, salmon, soybean, squash, sugarbeet, and sugarcane. With such a limited number of GMO foods available, the prevalence of non-GMO labeling on products containing ingredients for which there is no GMO equivalent, such as coconut, raises eyebrows. The U.S. Department of Agriculture (USDA) requires disclosure only for foods that contain detectable levels of bioengineered genetic material. As a result, products containing ingredients like coconut, for which no GMO counterpart exists, can still bear a non-GMO label without violating any regulations. So, approach non-GMO labels with a critical eye and don't rely solely on non-GMO labels to guide your purchasing decisions; consider taking a more holistic approach to food selection. Look for products with transparent ingredient lists, minimal processing, and certifications from reputable organizations that prioritize sustainable and ethical practices. Ultimately, the best way to ensure the healthfulness of your diet is to focus on consuming a variety of whole, minimally processed foods. By prioritizing fresh fruits and vegetables, whole grains, lean proteins, and healthy fats, you can nourish your body with the nutrients it needs to thrive—no non-GMO label required.

Tips:

• Use %of DV to compare similar products when seeking a healthy version and try to make dietary trade-offs with foods throughout the day for a better balance.

• Based on a daily 2,000-calorie diet, consume less than 20g of saturated fat, sodium, and sugar and more than 20g of fiber, 20mcg of Vitamin D, 1,300mg of Calcium, 18mg of Iron and 4,700 mg of Potassium but the needed amount for certain nutrient depends on age, health and environment of the individual.

5. Watch Out for Hidden Sugars

Sugar can hide under many names, including high fructose corn syrup, cane sugar, and dextrose. Even seemingly healthy foods like yogurt and granola bars can contain large amounts of added sugars. Pay attention to both the total sugar content and the ingredients list to identify added sugars and opt for products with minimal added sweeteners.

• Total sugars include sugars naturally present in the food or beverage and added sugars. There's no daily recommendation for total sugars, but you can find a daily reference value for potentially added sugars in the product.

• Examples of added sugars: brown sugar, cane sugar, dextrose, corn syrup, fructose, glucose, high-fructose corn syrup, honey, maple, malt syrup, maltose, molasses, sucrose, agave nectar, coconut sugar, glucose, fruit juice concentrate, monk fruit, stevia, artificial sweeteners like saccharin or sucralose, and sugar alcohols like erythritol, isomalt or xylitol.

• If you have a serving size of 40 g and 20g of added sugar content, half of the serving is sugar! The American Heart Association (AHA) recommends a sugar limit for adults of no more than 24 grams daily and children 2-18 years of age, even less to reduce the risk of obesity and heart disease. Additionally, too much sugar and blood sugar spikes also negatively affect mental and emotional health.

6. Consider Your Dietary Needs

Everyone's nutritional needs are different, so it's essential to consider your individual dietary preferences and requirements when interpreting food labels. Whether you follow a diet like vegan, gluten-free, or keto or manage conditions like diabetes or hypertension, understanding food labels can help you select foods that align with your health goals, positively impacting your well-being.

By demystifying food labels and understanding what they mean, you can make more informed choices about the foods you buy and eat. Remember to focus on whole, minimally processed foods whenever possible, and use food labels as a tool to support your overall health and well-being. With a little practice and knowledge, navigating the grocery store aisles can become less daunting, allowing you to shop with confidence and nourish your body with the best possible ingredients.