7 Items You Must Check On Food Labels Before Purchasing

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Sugars

Sugar on food labels is a tricky element, as it comes in various forms and names. Added sugars contribute to excess caloric intake without providing nutritional benefits, leading to weight gain and health issues like type 2 diabetes. The challenge is that sugars are not always labeled straightforwardly; they hide under numerous names, such as sucrose, high-fructose corn syrup, and dextrose, among others. It is advised to look for these terms in the ingredients list to gauge the added sugar content.

The total sugar amount includes both natural and added sugars, which can make it challenging to determine the source. Fresh fruits, dairy, and some vegetables naturally contain sugar, but these are not the types to limit. The focus should be on added sugars, and to assist consumers, some food labels have started to include “Includes Xg Added Sugars” beneath the total sugar count. This specificity helps in adhering to dietary guidelines, which recommend limiting calories from added sugars to less than 10% per day.

Calories

Calories are the most widely recognized component on food labels, serving as a measure of the amount of energy the food provides. While calorie counting can be a tool for managing weight, it is the quality of the calories that often matters more than the quantity. A common misconception is that low-calorie foods are inherently healthier, but this is not always the case. Nutrient-dense foods that are higher in calories, such as nuts and avocados, can offer more health benefits compared to low-calorie foods with little nutritional value, like diet sodas or sugar-free candies.

Moreover, the context in which calories are consumed plays a significant role in dietary habits. A food label can list a reasonable number of calories per serving, but if the servings per container are overlooked, one might ingest far more calories than intended. For example, a small bag of chips could be easily consumed in one sitting, yet the label might indicate multiple servings, misleadingly suggesting fewer calories. Therefore, it is essential to consider both the number of calories per serving and the number of servings per container to understand the total caloric intake from the entire product. This awareness is crucial in creating a balanced approach to eating, where calories are understood not just as a number, but as a component of the larger nutritional profile of foods.

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