Looking For Gut Health In All The Wrong Places?
12 Aug 2021
12 Aug 2021
There are two different types of people when it comes to food labels. People who read them thoroughly and people who don’t know what they are or how to use them! Although being obsessive over reading food labels can be counter productive to your mental health, having an understanding of what they are can help. Knowing how to effectively utilize them can also have a dramatic effect on your health and the quality of nutrition you are receiving. In this blog we will explore what food labels are, how to read them properly and ways in which they can benefit your food choices. This is your ultimate guide to food labels!
Food and nutrition labels are provided to help you to make informed choices about the food products you are buying and consuming. They will list the ingredients within the product. They also provide consumers with information on the food nutrient content including the amount of things like sugar, fat, sodium and fiber to name a few. This helps you to more easily compare and choose your products.
There are many ways in which food labels can be useful, here are a few:
Although food labels can be helpful, a lot of the time they can contain misleading information. That is why it is important to understand what to watch out for. One of the biggest tips is to always question the claims on the front of the packaging! You might find this odd. However, the front packaging of a product is meant to be flashy with the intent to sell.
Unfortunately a lot of companies try to lure you in to purchase the product by making health claims that are just not true. A prime example of this could be a common breakfast cereal, like raisin bran. The box may claim to be made with whole-grains, which can easily have someone believe it’s a healthy option. However, the product is still loaded with added sugars, making it not the best option for a lot of people. Just because a label makes certain claims, doesn’t guarantee that it’s a healthy choice.
Natural- This does not necessarily mean that the product resembles anything natural. It simply indicates that at one point the company used a natural source like peanuts or wheat.
Organic – Although we would recommend sticking with organic food products if you can (to avoid harmful chemicals), this claim does not give you much information on whether or not the product is healthy. For example, Organic sugar is still sugar and Organic potato chips are still potato chips.
Vegan– This simply means that there was no animal products used to make the product. That in itself does not make a food or product healthy. For example, things like Oreo cookies and certain candies are considered vegan.
No sugar added– No added sugar can be a good thing. However, there are foods that are naturally high in sugar. Also, in a lot of cases, there has been artificial sugar substitutes added instead.
Another thing that can be misleading, are all of the different ways in which manufacturers can label sugar in their products. You may not realize, but there are a lot of different types of sugar. Most companies will take advantage of using multiple kinds in their products. In doing so, they can list healthier ingredients at the top of the list, mentioning all the sugar products closer to the bottom. This can help to mask the actual amount of sugar used in creating the product.
Here is a list to avoid accidentally consuming more sugar than you’d like (please note these are not complete lists and there are other out there):
Types of sugar: beet sugar, brown sugar, cane sugar, caster sugar, coconut sugar, date sugar and evaporated cane juice
Types of syrup: carob syrup, golden syrup, high-fructose corn syrup, agave nectar, malt syrup, oat syrup and rice syrup.
Other added sugars: barley malt, molasses, cane juice crystals, lactose, corn sweetener, crystalline fructose, fruit juice concentrate.
*Note: Although some sugar types may be higher quality and less processed than others (for example, may be lower on the glycemic index), sugar is still sugar. If you are looking to avoid high amounts of it, its best to keep an eye out for all of these sources.
Food and nutrition labels provide consumers with a lot of great information about products. They can assist you in making food and product choices that a suitable for your needs and health goals. However, it is important to understand how they work and how to best utilize them. We hope you found this quick guide to food labels helpful!
If you are looking for additional nutritional support, feel free to reach out to Natural Choice Medical Clinic in Guelph. We have lots of practioners such as Naturopathic Doctors and Dietitians that can provide you with support!
Resources
https://www.fda.gov/food/new-nutrition-facts-label/how-understand-and-use-nutrition-facts-label
https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/nutrition-facts/art-20048426#:~:text=Nutrition%20and%20healthy%20eating&text=The%20Nutrition%20Facts%20label%20is,sodium%20and%20fiber%20it%20has.
https://www.unlockfood.ca/en/Articles/Nutrition-Labelling/Understanding-Food-Labels-in-Canada.aspx
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12 Aug 2021
12 Aug 2021
12 Aug 2021
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