Food is not simple anymore. It exists mostly in multiples and variations. Umpteen kinds of rice, mind-boggling varieties of grains and a deluge of edible oils – today’s foodie is spoilt for choice. In such a scenario, it is natural to shop extra, and shop mindlessly. If a major portion of your diet is coming out of a box, bag, or a can, you should definitely be aware of what you are really ingesting, right? That’s why reading food labels is important.
WHY DO IT?
Food labels tell you about the serving size, number of servings in the package, calories per serving and the amount of various nutrients present in the product.As an educated buyer you can compare the labels to determine which foods are lowest in calories, fat, saturated fat, trans fat, cholesterol, sodium and sugar, and pick the least unhealthy item. Charu Bhardwaj, metabolic balance coach and nutritionist, says, “These days, many foods are preserved, flavoured, blended, improved texture-wise, thickened and coloured with the Food and Drug Administration’s approval. But even when labels say `no trans fats’ or `no lead’, there may still be hidden chemicals in the food. So understanding labels is vital to choosing the right packaged foods.”
All ready-made foods come with a nutrition label describing what you’re consuming. Understanding each of those ingredients helps you make healthier choices. Checking food labels also makes it easy for you to compare the nutrient content of different options. It helps you avoid certain ingredients if you have a food intolerance or are following a diet that excludes certain components, such as dairy, gluten…
DON’T BE MISLED
Make a point to buy products only when you’re able to identify everything on the ingredients list. There are literally thousands of food additives that can cause health-related problems. For instance, when you see `High Fructose Corn Syrup’ on the packaging, understand that it is just another way of saying sugar! “The syrup is also frequently contaminated with mercury and is linked to diabetes, obesity and mood disorders,” warns Priya Dhammi Sharma, a clinical nutritionist.
Normally an average person finds it difficulty to read and decode nutritional labels. It’s because of an information overload and the lack of a clear and simple message. Adds Bhardwaj, “Another problem is the somewhat misleading information by some companies. Instead of mentioning total servings and total calories per packet, they mention only half servings to show lesser calories.”
GET THE BASICS RIGHT
Check servings and calories: One should look at the serving size and how many servings you are actually consuming. If you are consuming two servings of a particular food that means you are taking double the calories mentioned.Trans fat and saturated fat: Look for foods low in saturated and trans fat and cholesterol. They will keep your heart safer.The best way to pick a o truly trans fat-free food is to check the list of ingredients and avoid “partially hydrogenated fats” as they are high on trans fats.
Sugar content: Foods labelled with added sugars may provide calories, but could lack essential nutrients. So, foods and beverages low in added sugars should be considered. Also check “total carbs” on the label, since carbohydrates turn into sugar during digestion.Look for sugars with nutritional benefits. White sugar is highly processed and has been stripped of other nutrients. Instead of white, look for less processed sugars such as brown rice sweeteners, which usually include fibre; honey, which contains beneficial l antioxidants and molasses. They contain trace minerals such as calcium, potassium, iron and magnesium.
Sodium content: According to research, eating less than 2,300 milligrams of e sodium (about 1 tsp of salt) per day may d reduce the risk of high BP. Most sodium you eat possibly comes from processed o foods, not from the salt shaker.
