Many times we go to the supermarket and take those products that we think will be very healthy for us. In the daily diet we consume a series of foods that, a priori, seem to cover our needs and help us to have a varied and balanced nutrition.
But to get this healthy diet you must take into account the labels of all those products that you put in your shopping cart. What if the foods you think are good for your health aren’t so good? You should change them for others that are.
How to do it? It is best to read these labels that are usually found on the back of the product to discover everything about them: the ingredients that compose them, their energy value, and a long etcetera. We give you the keys to know a perfect guide to learn to read and understand food labeling. Started!
Helpful tips for reading food labels
Although in some countries these labels vary, as a general rule the manufacturer is obliged by law to inform the consumer about everything they use in the preparation of a food. At first it sounds pretty good, right? But this is not always easy.
There is enormous confusion in the reading of these labels, because many times there is no clear information that the entire population can know. There are those who look only at calories, without realizing that they also observe the ingredients that make up the product. Take note of these tips before you begin!
– Look at the order in which the ingredients are placed. Generally, manufacturers order them in a decreasing way, that is, those you find in the first places are those that are present in greater quantity.
– If the list of ingredients is short, so much the better. A very long list of ingredients is not a good sign, as it indicates that it is a highly processed food.
– Keep in mind, in addition to the ingredients, all the information that is detailed on the label. This will give you the keys or clues to choose between one or another product according to your needs, tastes or even allergies.
– There are products that do not have labels. They are usually those fresh foods, which are bought in butchers, fishmongers or greengrocers directly.
What’s in a label?
Next we will explain what a label has to contain to clarify when you pick up any product. It’s easier and simpler than you think, and you just have to follow a series of premises.
1Name of the food
The name of the product is one that describes the food to clarify to consumers. As a general rule, trademarks use that denomination that is already registered, but if it is not, a descriptive one such as “oatmeal cookies” or “almond-based drink” will be used.
2List of ingredients
As we have indicated, the ingredients will appear from more to less quantity. This point is perhaps the most important of all, because with a quick reading you can know what the product is made of, and the percentage of each ingredient.
3Allergies and intolerances
Allergens must always be present in any product. It is important to take these indications into account, especially when there is an intolerance to food, allergies or even a celiac person. You will be surprised to know that, sometimes, in foods that you would never have imagined there are traces of, for example, nuts or milk.
4Net quantity of the product
Depending on the product, this amount will be expressed in kilos, liters, grams… And it indicates how much product is included in the package. In this regard, there are some drinks that will also include the amount of alcohol they contain. If they have more than 1.2%, the volume of alcohol should be added.
5Expiration date or duration
The duration date is the one in which you can read the phrase “consume preferably before…” On this label it will put a date that will detail the day, month and year until the product maintains all its properties. The expiration date, on the other hand, informs how long you can consume the food in question.
6Conditions of conservation of the product
There are some products or foods whose label you can find out how to keep it, because not all are suitable to reserve in the fridge. There are some that, once opened, must be properly preserved for healthy consumption.
7The name of the company and country of origin
The name of the company in charge of making the product will also be indicated on the label, as well as its address or even contact telephone number. You can also read the place where the product comes from, important to know the conditions in which it is. It is not the same to choose a nearby and seasonal food, than one that comes from the other side of the world.
8Nutritional information
Since 2016, all manufacturers have been obliged to include the nutritional information of the product on their label. This is perfect to help the consumer know which product will be most beneficial to their health. The nutritional information includes the energy value, fats, saturated fatty acids, carbohydrates, sugars, fibers, proteins and salt that the product has.
How to read the nutrition information of a product
To learn even more about reading the nutritional information of the product, you should know what its components are and what amount is the most beneficial to health. Preparad@? Take note and you’ll start eating better!
+Energy value
The energy value on labels is expressed in kilojoules (KJ) or kilocalories (Kcal). Contrary to what many people think, it is not the most relevant data of the labeling since you have to keep in mind the ingredients, saturated fats and sugars. However, this data can give clues about the calories contained in the food.
In addition, the net quantity of the product must be taken into account. As a general rule, when you buy a food you do not eat the whole box at once, but only eat a small portion of its entire contents. You must then make a rough estimate according to your own consumption.
+Fats
The fat intake of the product can be classified between three types of fats: saturated fats, fats (monounsaturated or polyunsaturated fatty acids), or fats called “trans”. In general, it is healthy that the product has no more than 30% fat if we want to follow a balanced diet. It will be low in fat when it has less than 3 or 1 gr. per 100.
The so-called trans fats are those that you should avoid as they can harm your health. They can also appear with this name, under the name of “hydrogenated vegetable oil” or “partially hydrogenated”.
+Carbohydrates and sugars
Carbohydrates are also a very important part to take into account when purchasing a product. The reason? Among them are sugars, and you have to be especially careful with them, especially if they are added sugars.
Remember that it is best to eat about 25 grams of sugars daily, so if a product provides about 15 gr. of sugar or even more per 100 gr., the product has enough sugar content. Sugar, in addition, can be expressed with other terms, such as fructose, sucrose, glucose or honey among others.
+Proteins
Proteins are also included in any self-respecting product label. Of course, we must differentiate between those products that are a source of protein, in which case they will contribute 12% of the energy value, and among those that have a high content (more than 20%).
+Salt or sodium
Never forget to carefully observe the salt or sodium contained in the product in question, as there are many manufacturers who add exorbitant amounts to make their products tastier.
This premise should be followed, above all, by people with cardiovascular problems, or hypertension, who must follow a strict salt-free diet. All of them should opt for products in which there is less than 0.25 g of salt intake. It will be high in salt if it has more than 1.25 gr. And beware of additives! Many of them also have salt.
+Fiber, vitamins, minerals…
The fibers are usually contained within carbohydrates, and you have to have a lot of chemistrywith those fibers that are added by manufacturers. You can distinguish them because they receive different names, such as polydextrose or oligofructose.
In any case, as a general rule, the presence of fibers, vitamins, minerals or starch is justified in those products in which their content is significant. When a vitamin or mineral exceeds 15% per 100 g of food, it must be indicated on the label.
What are additives?
Surely more than once you have looked at any label and you have seen in it a letter E with a number next to it, right? And if you have never done so, we recommend that you start doing it. This value indicates exactly the additive used by the manufacturer in the manufacture of the product.
But what are additives? These are substances that are added to food to preserve them correctly, and to prevent it from spoiling in a short period of time. These additives do not have to be harmful to health, but it is advisable to know if a product carries or not. Some additives can be colorants, preservatives, antioxidants, sweeteners, stabilizers and a very long etcetera.