How to Read Food Labels: Nutrition Facts, Ingredients & Hidden Sugars

Do you read the product labels and ingredients list every time you purchase a packaged item from a grocery store? Ever pondered the meaning of the information? Do you not want to know each ingredient that this product contains? There are many reasons why people read food labels, but the cost of the item is the primary reason; however, it is more than that so let us walk through how to read nutrition labels.

When consumers go shopping, food labels are the first source of information they come across. They provide information on the product’s ingredients, nutritional value, and the presence of allergens in the selected product. Information about ingredients on food labels helps consumers to better understand and make healthier food choices [1].

There is an important component known as the Nutrition Facts Panel (NFP), which precisely gives the amount of macro and micronutrients per 100g or one serving [2].

Food labels give us important information about what we are eating, but if we don’t understand them properly, they can also be deceptive and perplexing. Thus, let’s go out on a quest to decipher food labels and equip ourselves to make wise dietary decisions.

Analysing the Nutrition Data

The Nutrition Facts panel (NFP) is the central component of any food label. Important details regarding the product’s nutrients, calories, and serving size are included in this section. It is essential to comprehend these fundamental elements in order to control our diet and general health. 

Serving size 

Serving sizes are measured in recognisable units like cups, ounces, or pieces and represent the amount of food that is usually consumed in a single sitting. Since the serving size is the foundation for all the other nutritional in

formation on the label, it is imperative that you pay attention to it. The serving size that is provided frequently does not match the amount we actually eat, thus it’s important to modify the figures appropriately. Notwithstanding the fact that correct nutrition is crucial to maintain, there are situations when people choose not to consume the recommended serving size since the product is expensive. Sometimes, people may choose to consume more than the recommended serving size, which is also not very beneficial. 

Calories

The total amount of calories in a food item is its energy content per serving. This amount is useful for people who are keeping an eye on their caloric consumption. But it’s crucial to keep in mind that not every calorie is made equal. The way our systems use calories, including proteins, fats, and carbs, depends on their source.

Nutrients

A variety of nutrients, such as fats and proteins, carbs, vitamins, and minerals, are also listed in the Nutrition Facts panel. Pay attention to nutrients you need to limit (like saturated and trans fats, cholesterol, sodium) and you need more of (like Fiber, vitamins, and minerals) These numbers, which are usually expressed in milligrams or grams, provide information about the product’s nutritional composition. The percentages of daily values(%DV) that appear next to each nutrient should be noted since they show you how much a serving of a given food contributes to your daily recommended intake. A 5% DV or less is low, while 20% DV or more is high. 

Understanding Ingredient Lists 

The ingredient list provides important details about the product’s composition in addition to the Nutrition Facts panel. The primary ingredients are listed first, and the other ingredients are listed in decreasing order of predominance, with the ingredients given in descending order by weight. Use food labels to compare similar items and choose the one with the most favourable nutritional profile. The less-than-ideal elements are what consumers need to be aware of. First, check to see if the flour is entirely refined; if so, note that the proportion will be shown. Secondly, find out what kind of flour it is. When a product is packaged as whole wheat but the ingredients list reveals that it contains refined wheat instead of whole wheat, we need to exercise caution. Another red flag ingredient is hydrogenated vegetable fat, which is harmful and should be avoided. Palm oil is even worse and can negatively impact health.

Be Cautious of Hidden Additives and Sugars

Identifying hidden sugars and chemicals in ingredient lists is one of the most important parts of reading them. Sugar is sometimes referred to by different names by manufacturers, such as dextrose, sucrose, and high fructose corn syrup, making it difficult to identify them. Understanding that there are two types of sugar: total sugar and refined sugar. Total sugar can include any type of carbohydrate; refined sugar is not the only kind. However, added sugar is always refined sugar, so we need to exercise caution when it comes to it. Understanding serving size and 100g labels. As consumers, we need to be aware of how much sugar is included in each serving and decide whether or not we can consume that much sugar in a single meal. People looking for weight maintenance and people with diabetes should be cautious about sugar consumption. 

Similarly, people with hypertension need to exercise caution when it comes to salt incorporated in the product. The preservatives that are used need to be noted, and a person with hypertension should not be using them if the packaged item contains sodium. 

Ingredients such as artificial flavours, colours, and preservatives could be listed under unusual names. Making better decisions and staying away from items with excessive additives can be easier by becoming aware of these components. 

Contrasting Processed and Whole Foods 

Significant differences in the nutritional quality of processed and whole food ingredients lists can be identified by comparing them. Typically, whole foods are made up primarily of food itself, free of chemical additives or preservatives. On the other hand, an extensive list of ingredients is frequently found in processed goods, along with fillers and chemicals that improve texture, flavour, and shelf life.

Interpreting Health Claims and Labels 

Apart from the Nutrition Facts panel and ingredients list, labels and other health claims are frequently included on food packaging to entice in customers. These claims may include useful information, but if they are not comprehended correctly, they may also be deceptive. Someone with gluten sensitivity should check the product before buying; if the product contains starch, there may be a gluten contamination. A person with a peanut allergy should not consume a product that contains peanuts. An individual with lactose intolerance needs to be cautious while using milk. 

Natural and Organic 

On food labels, terms like “natural” and “organic” are frequently used; however, their definitions might differ. While “organic” implies that the components were grown or produced without the use of synthetic pesticides, fertilizers, or genetically modified organisms (GMOs), “natural” indicates that the product has no artificial ingredients or additions. However, in order to be sure, the food satisfies certain requirements, it’s critical to search for official certifications, such as the USDA Organic logo. 

Low-fat and sugar-free

Although product claims “low-fat”, ‘sugar-free”, or “reduced sodium” may appear healthier, it’s important to take the product’s entire nutritional profile into account. These statements may sometimes suggest that additional substances have been added in order to make up for flavour or texture, such as artificial sweeteners or salt replacements. To make an informed choice, always check the ingredients list and Nutrition Facts panel.

Best before dates

These dates indicate when a product is at its best quality. Consuming food after this date might not be harmful, but the flavour and texture could be compromised 

Price 

Compare prices of similar products to ensure you are getting the best value for your money. Consider the price per serving, not just the total price of the package.

In Conclusion, Educating and Empowering Consumers :

Making educated dietary choices requires having a solid understanding of food labels. Through understanding the Nutrition Facts panel, ingredients list, and health claims, we may more adeptly go through the grocery store aisles and select wholesome items for our own health. We can take control of our diets and develop a better relationship with food if we are aware of the facts. Thus, the next time you are in the supermarket, consider your options carefully and read the labels before making a quick grab. 

We encourage you to explore the informative blogs featured on our site, which dig deeper into various aspects of nutrition and health. If you have any questions or require personalised guidance, don’t hesitate to consult with a qualified nutritionist. They can offer you specialised guidance and assistance to help you reach your ideal level of well-being.

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