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As promised, I wanted to do a blog that went more in depth about reading the nutrition facts label. Labels can be very confusing and misleading. Here are some tips on what to keep an eye out for when looking at a label:
The food label will actually be changing in 2015. The purpose for the change is to update the serving sizes, make the calories and serving sizes a larger print so that it is not as misleading, update the daily values to where the % daily value comes first, add "added sugars" to the total carbohydrates.
It is so important to always check the food label. Do not be fooled by the claims on the front of the package. They are what the manufacturer is saying to get you to buy the product. If you are confused about certain parts of the label, there are various credible sites online or you can seek help from a Registered Dietitian.
- Serving Size-All of the information on a nutrition label is based on what the serving size says. If you eat more than what the serving size says, that means you are consuming more fat, carbohydrates, sugar, etc, and same as if you eat less than the serving size.
- Amount Per Serving: The numbers on the left of the label that are represented by grams or milligrams are what you should use when comparing food labels.
- Calories: In my opinion, people can get too wrapped up in calories and say no to a nutritious food just because it is high in calories. This is something you just need to learn to be smart about. If you are trying to lose or maintain your weight, then yes, calories are important to be aware of. But what it all comes down to is making sure you are consuming the appropriate serving size for those calories and that you are consuming nutrient dense foods. For example, 230 calories worth of ice cream and 230 calories worth of chicken and vegetables are completely different nutritionally.
- Total Carbohydrate: This is where it can get tricky!! Total carbohydrate (37g for the label on this page), represents ALL types of carbohydrate. This includes sugar, complex carbohydrate, and fiber. All types of carbohydrates can affect blood sugar levels, so it is especially important to look at the Total Carbohydrate number and not just the sugar. If you only look at the sugar number, you may end up overindulging in foods that are high in grains, which are also carbohydrate and can affect blood sugar levels. The grams of sugar on the label does not differentiate between natural and artificial sugars.
- Fiber: Fiber is important for digestive health. Women should look to consume about 25 grams of fiber in their day, while men about 38 grams.
- Sugar Alcohols: Sugar alcohols are used because they contain fewer calories than natural sugar and carbohydrates. If sugar alcohols are in a food, you will see it on the label under total carbohydrate. This is another misleading part of labels. If a label says sugar-free, that does not mean that it is calorie or carbohydrate free. And as we know, carbohydrates affect blood sugar as well. You really have to play detective when it comes to figuring out how much sugar is in a certain food.
- Fat: On a label, fat is represented in a few different ways. Total fat represents how many grams of fat are in the food products. This includes both good and bad fats. Mono and polyunsaturated fats are considered good fats. They are heart healthy and have been known to lower cholesterol. Saturated and trans fats are fats that you should try to avoid because they are known to raise cholesterol and put you at risk for heart disease. It is recommended to keep saturated fat intake at <10% per day. Trans fat should be avoided as much as possible.
- Sodium: Sodium is found in nearly everything, which is why many Americans eat more than half the daily limit. For healthy adults, sodium intake should be limited to less than 2300 mg per day. My rule of thumb for sodium is looking for products that have less than 500 mg in a serving that way I know how much I have left for my meals the rest of the day. Many processed and packaged foods and fast food products have over 1000 mg of sodium in one serving, which is almost your entire days worth of sodium! While sodium intake does not effect blood sugar, it does effect blood pressure. If you have hypertension, you should especially be aware of your sodium intake.
- Ingredients: The ingredients on the food label are listed by weight. The ingredient that weighs the most, or is what the product is mostly made of, is always listed first. This is why health claims on the front of a package can be misleading. It may say "fat free", but if you look at the ingredient, sugar is the first one on the list. Ingredients to look for and to avoid if they are first on that list may include hydrogenated oils which are high in trans fat.
- Daily Values: This is based on a 2000 calorie per day diet. This represents the percent of each nutrient the food provides.
The food label will actually be changing in 2015. The purpose for the change is to update the serving sizes, make the calories and serving sizes a larger print so that it is not as misleading, update the daily values to where the % daily value comes first, add "added sugars" to the total carbohydrates.
It is so important to always check the food label. Do not be fooled by the claims on the front of the package. They are what the manufacturer is saying to get you to buy the product. If you are confused about certain parts of the label, there are various credible sites online or you can seek help from a Registered Dietitian.
For more information, the American Diabetes Association has a great video to walk you through label reading and covers the same information as in this blog.
Reference: http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/food-tips/taking-a-closer-look-at-labels.html
Reference: http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/food-tips/taking-a-closer-look-at-labels.html