Many times we go to the supermarket and buy those products that we think are going to be very healthy for us. In our 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 that you think are good for your health are not 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 find out everything about them: the ingredients that make them up, their energy value, and much more. We give you the keys to know a perfect guide to learn to read and understand food labeling. Let’s start!
Helpful Tips for Reading Food Labels
Despite the fact that 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 when reading these labels, since many times there is no clear information that the entire population can know. There are those who only look at the calories, without realizing that they also look at the ingredients that make up the product. Take note of these tips before you start!
- Look at the order in which the ingredients are placed. Generally, manufacturers order them in descending order, that is, the ones you find in the first places are the ones that are present in the greatest quantity.
- If the list of ingredients is short, much better. A very long list of ingredients is not a good sign, since it indicates that it is a highly processed food.
- Take into account, 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 product or another 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 directly at butchers, fishmongers or greengrocers.
What does a label contain?
Next we are going to explain what a label has to contain to clarify when you take any product. It is easier and simpler than you think, and you only have to follow a series of premises.
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Name of the food
The name of the product is the one that describes the food to make it clear to consumers. As a general rule, brands use the name that is already registered, but if it is not, a description such as “oatmeal cookies” or “almond-based drink” will be used.
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List 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 read you will be able to know what the product is made of, and the percentage of each ingredient.
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Allergies and intolerances
Allergens must always be present in any product. It is important to take these indications into account, especially when there is some 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.
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Net 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 sense, 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 must be added.
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Expiration or duration date
The durability date is the one in which you can read the phrase “consume preferably before…” On said label it will put a date that will detail the day, month and year until the product maintains all its properties. The expiration date, for its part, informs how long you can consume the food in question.
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Product storage conditions
There are some products or foods whose label you can find out how to keep it, since not all of them are suitable to be kept in the fridge. There are some that, once opened, must be properly preserved for healthy consumption.
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The 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 will also be able to read the place the product comes from, important to know the conditions in which it is found. It is not the same to choose a nearby and seasonal food, then one that comes from the other side of the world.
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Nutritional information
Since 2016, all manufacturers are required to include the nutritional information of the product on their label. This is perfect to help the consumer to know which product will be most beneficial for 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 nutritional information of a product?
To learn even more about reading the nutritional information of the product, you must know what its components are and what amount is the most beneficial for health. Are you ready? Take note and you will start eating better!
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Energetic value
The energy value on the labels is expressed in kilojoules (KJ) or kilocalories (Kcal). Contrary to what many people think, it is not the most relevant information on the label since the ingredients, saturated fats and sugars must be more present. However, this data can give clues about the calories that the food contains.
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 entire box at once, but only eat a small portion of its entire content. You must then make an approximate estimate based on your own consumption.
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Fats
The fat content of the product can be classified among three types of fats: saturated fats, fats (monounsaturated or polyunsaturated fatty acids), or so-called “trans” fats. In general, it is healthy that the product does not have 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. for every 100.
The so-called trans fats are those that you should avoid since they can harm your health. They can appear, in addition to this denomination, under the name of “hydrogenated vegetable oil” or “partially hydrogenated”.
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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 special care must be taken with them, especially if they are added sugars.
Remember that it is best to eat about 25 grams of sugars per day, so if a product provides about 15 gr. of sugar or even more per 100 gr., the product has a high sugar content. Sugar can also be expressed with other terms, such as fructose, sucrose, glucose or honey, among others.
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Proteins
Proteins are also included on any self-respecting product label. Of course, it is necessary to differentiate between those products that are a source of protein, in which case they will provide 12% of the energy value, and between those that have a high content (more than 20%).
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Salt or sodium
Never forget to carefully observe the salt or sodium contained in the product in question, as many manufacturers add exorbitant amounts to make their products tastier.
This premise must be followed, above all, by people with cardiovascular problems, or hypertension, who must follow a strict salt-free diet. All of them must opt for products that contain less than 0.25 g of salt. It will be high in salt if it is more than 1.25 gr. And watch out for additives! Many of them also have salt.
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Fiber, vitamins, minerals…
Fibers are usually contained within carbohydrates, and you have to be very careful with those fibers that are added by manufacturers. You can tell them apart by going by various 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 gr of food, it must be indicated on the label.
What are additives?
- Surely more than once you have looked at any label and seen a letter E with a number next to it, right? And if you have never done it before, we recommend that you start doing it. This value indicates exactly the additive that the manufacturer has used in the preparation of the product.
- But what are additives? These are substances that are added to food to preserve it 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 contains or not. Some additives can be dyes, preservatives, antioxidants, sweeteners, stabilizers and a very long etcetera.
