How do we read labels?

I know that for many times the information on the label is written soo small that you have to take a magnifying glass to decipher what is written on it. The rules have changed, but we, the consumers, sticked to the old habits and few of us started reading the labels. And if we try reading it, what do we understand? It's like another language.

Labels do not always reflect reality.

FDA (US Food and Drug Administration) allows food companies a margin in the accuracy of calories listed on packaging labels of 20% in both directions. This means that if a label says 200 calories per serving, it could actually be up to 240 calories or 160 calories. In Europe there are high tolerances on different types of nutrients as well.

Does it make sense to read the label?

How do food companies calculate the number of calories? In theory, you should test food in a laboratory - by putting a sample of food in a device called a calorimeter, in which it is burned to heat water; the hotter the water, the higher the number of calories (one calorie is a unit of energy). Often, companies simply gather the calories of different ingredients in food using a standard nutrient database. It should provide the same numbers as the laboratory analysis, considering that the data is correct.

It would be safest to go for unpackaged products (especially fruits and vegetables), or for foods that contain a single ingredient and do not need a label (natural maple syrup, peanut butter made only from… peanuts, whole grains and legumes in a bag, not canned), which we can later be cooked at home. For all other products I recommend discipline and a few minutes of attention. I think we need to read the label and understand it, despite any errors that may occur, especially for knowing what ingredients the product contains.

Let's take as an example these simple labels (left US, right Europe), which often look different on the packaging of products: in the form of a list, with less or more information. This is the minimum information that people on a diet, with nutrient deficiencies, or who simply want to be informed need in order to form their daily menu.

• 

• 

In the US, the number of calories is calculated per serving, same as the amount of macro and micronutrients, but in Europe they are calculated per 100g of product. The recommendations, for those living in the US, say that it is preferable to choose foods with 110-200kcal per serving, so that you don't choose a product too high in calories.

If we find such labels, the percentage of the daily value (%) of macro and micronutrients is considered small, or insufficient, for values 20% (at the upper limit we look for added fats, sodium and sugars, so that these are not exceeded) .

What should we avoid in our diet??

Here are some concrete examples:

- Saturated fats : These are associated with a high risk of cardiovascular disease and obesity. They are found in animal fats and some exotic oils, such as palm and coconut. The recommended dose is of less than 20g / day for a 2000kcal diet. Opt for products with <5g of saturated fat per 100g . I know… and who else eats cheese?

- Trans fats : Avoid ! They are very dangerous to health, associated with the risk of cancer and other cardiovascular diseases, obesity. The EU has set a limit of 2g per 100g of product , since April 2021, for consumer's safety. They are also found on the label as hydrogenated or partially hydrogenated fats , used to prolong the life of the product on the shelf, and found especially in pastries.

- Added sugars : risk of diabetes, obesity. These are the sweeteners added to the processed products: sucrose, dextrose, sugar, syrups or honey, concentrated fruit or vegetable syrups, which should be avoided. A recommended dose is of less than 50g / day for a 2000kcal diet . Opt for products with up to 15g added sugars per 100g . Ok, I could give up on cheese, but… chocolate?

- Sodium: risk of cardiovascular and kidney disease. Be careful not to exceed 2g of sodium per day (5g of salt = a teaspoon) , and, on average, a product should not contain more than 300mg of sodium per 100g. But… the chips? 🙁

For list type labels, consider that the ingredients are displayed in the order of quantity in the product. Avoid products with white flour, sugars in the first three ingredients. The top 3 must be as nutritious as possible for the body and come from whole foods.

What elements do we want to include in our diet?

- Fiber: we want as much as possible. The sky is the limit!

- Minerals and vitamins: the more, the better. In particular because processed products have few of these elements:

• 

How does marketing fool us?

Through various labels proclaiming the product:

- Light or low-fat: without too much fat, but with other ingredients added, maybe more dangerous than fat;

- Organic or natural: this does not necessarily make a product healthy: organic sugar is also sugar;

- No added sugars : may have substitutes;

- Made with whole grains : the product may contain mostly refined grains (white flour) and very few whole grains (to make the label look better);

- Enriched with vitamins / minerals: some vitamins and minerals have been added to the product, but as in the case above… this does not make a product healthy if it has other harmful ingredients added;

- Fruit flavours: in yogurts, for example. Flavors are not the same as a whole fruit;

- Gluten-free: Although it does not contain wheat, oats, rye, barley, it does not make a food healthier. It can be as refined and processed as gluten-free products.

Recommendations

• Opt for whole grains (say, 80% of the time) or as often as possible, which don't require a label. The remaining 20% is up to your taste...

• Look for products with a short list of ingredients, readable, without taste enhancers, dyes and preservatives: sodium nitrates / nitrites from sausages are listed as carcinogens, sodium glutamate - although not said to be dangerous, it is used to potentiate flavor (a things not really natural, right?), dextrose and corn syrup (concentrated sugars), etc.

• Use mobile apps that read the label and warn you if a product is unhealthy. I discovered a few on Android: "ADDEATIVES" (in English), "Info E-uri" (in Romanian, you can search in the list of E-s), but there are certainly many other options (comment if you have other recommendations).

• Nutrient summary (to be avoided):

· Saturated fats: <5g per 100g

· Trans fats: 0g preferably

· Added sugars : <15g per 100g

· Sodium: <200-300mg per 100g

· Calories : 110-200kcal per serving (for US labels)

Sources::

• https://www.fda.gov/food/new-nutrition-facts-label/how-understand-and-use-nutrition-facts-label
• https://www.healthline.com/nutrition/how-to-read-food-labels#names-for-sugar
• https://www.ziaruldesanatate.ro/nutritie/cum-citim-etichetele-si-cum-alegem-corect-alimentele/
• https://doc.ro/sanatate/glutamat-de-sodiu-efecte-asupra-sanatatii
• https://www.euractiv.com/section/agriculture-food/news/eu-curbs-trans-fats-from-2021-to-boost-heart-health/
• https://www.nhs.uk/common-health-questions/food-and-diet/how-much-sugar-is-good-for-me/
• https://www.fda.gov/regulatory-information/search-fda-guidance-documents/guidance-industry-guide-developing-and-using-data-bases-nutrition-labeling
• https://www.berkeleywellness.com/healthy-eating/nutrition/article/can-you-trust-calorie-counts
• https://ec.europa.eu/food/sites/food/files/safety/docs/labelling_nutrition-vitamins_minerals-guidance_tolerances_summary_table_012013_en.pdf

• WordPress
• Facebook
• Instagram

Lavinia Dinca

Nutritionist