You are probably very familiar with nutrition labels. You know that you should examine them before you buy, but do you actually know what you’re looking for when reading them? Some look at calories, others at fat. This isn’t enough anymore. You need to look at the label as a whole to fully understand the benefits, or lack thereof, in the products you purchase.
Here are a few secrets that will help you understand the products you purchase and help you pick the best choices:
First, look at the ingredient list. The ingredients at the top of the list are going to be the most prominent ingredients in the product. Take note of the first 3 or 4 and make sure you understand what they are. Second, look at %DV or Percent Daily Value. According to the FDA, you should look for nutrients you want, such as fiber, to represent 20%DV or more, and nutrients you should limit, such as fat, to represent 5% or less. Thirdly, take a look at the serving size. Too often, people assume that the information on the label is representative of the entire box or bag of food. Most of the time, it represents at least 2 servings, if not more.
The Truth About Carbs
You need to know how to dissect the information in the carbohydrate section of a nutritional label. When looking at the carbs, subtract out any fiber, sugar, and sugar alcohol. This number will give you the total amount of starch in the product. Starch has been known to raise blood sugar level as much or more than sugar. If you exercise regularly, you shouldn’t worry as much because you will need a good amount of carbs to sustain your energy. Carbs are not evil but too many, with little to no exercise, can result in weight gain and fatigue.
Fats, They’re Not All Bad
Fats are not your enemy. Just because a product contains a high amount of fat does not mean that it is bad for you. Knowing the difference between good fat and bad fat can make or break your weight loss goals. Look for Monounsaturated (Mono) fats. These have been shown to keep LDL (bad) cholesterol levels low and increase HDL (good) cholesterol levels. Mono fats can be found in food such as avocado and olive oil. Watch out for any type of Trans or Saturated fat. Trans fats are the unhealthiest fats, even worse than Saturated fats.
Another good type of fat is Polyunsaturated. The two main types of Polyunsaturated fats are Omega 6 and Omega 3. These are essential fatty acids, meaning the body cannot produce them on its own. Omega 6 comes from eggs, poultry, and various types of oils. Omega 3 comes from fish, especially cold water fish found in the ocean. The amount of Omega 6 consumed has significantly increased over the years and the amount of Omega 3 has decreased. A healthy balance is needed in order to decrease inflammation in our bodies, and decrease the risk of such chronic diseases as arthritis, diabetes, and heart disease. As a rule of thumb, you should limit oils and egg yolks (Omega 3) and increase intake of oily cold water fish such as salmon, trout, and mackerel (Omega 6).
Terms To Look Out For
There are certain key phrases that may be deceiving or lead you to believe a product is better than it actually is. “Fortified, “enriched”, “added”, “extra”, and “plus” all mean that nutrients such as fiber and minerals have been removed during processing and replaced with synthetic vitamins. Instead, look for 100% whole-wheat, high-fiber, and low sugar.
If a drink is labeled “Fruit Drink” instead of “100% Fruit Juice” then there is probably little to no real fruit in it and is almost guaranteed to be loaded with sugar. If you see products that say “Made with wheat, rye, or multigrain” then those products have very little whole grain. Make sure to look for the word “whole” so that you can be certain that you are consuming a 100% whole grain product.
When searching for organic products, only trust labels that say “Certified Organically Grown.” Anything else could be an imposter. If something is labeled sugar-free or fat-free, don’t assume that it is low-calorie. Most of the time manufacturers will add in more unhealthy ingredients that have the same, if not more, calories to substitute for the sugar and fat. Other keywords to look for are “All Natural” and “No Preservatives.” You can’t go wrong with either of these.
Hopefully this makes your grocery shopping experience a little less stressful. Ignorance is never bliss, so make sure to stay informed on any current information regarding nutritional labels. The more you know, the better you will be in the long run. No corners should be cut when it involves your health and the health of your family.