Knowing how to understand the labels of the foods and products we buy is vital, in order to improve our nutrition and food culture in general. That is why I think it’s very important that a cooking blog not only offers healthy recipes, but also provides us with the tools to know how to choose products of higher nutritional quality. If you’ve never paid attention to the information on labels, I hope these general tips help you for that purpose.
The importance of reading food labels
The producer may try to trap you by using a lot of “hook” words in the name, description or advertising of a product. The list of examples can be endless: low calories, sugar-free, 0% fat, high protein, new formula, super, extra, premium, etc.
Sometimes there are descriptions that can be misleading. A typical case is bread that claims to be wholegrain, but is produced with only a small amount of that flour. Or also, the products that proudly announce in large letters that they are prepared “with olive oil”, but do not clarify that it is used in minimal quantities, and mixed with other oils of much lower quality.
So many words can confuse us (and in some cases, let’s say it, deceive us). That is why it is important to know what information to look for, and where to find it.
That where is already answered in the title of this post. Now let’s see what we should pay attention to.
Information included on food labels
The information that really interests us is always found on food labels, which is divided into two main sections:
First of all, we will find the details of all the ingredients and in second place, we will have a chart with details of the nutritional values, which are generally indicated for each 100 grams or milliliters of product.
Each section offers us different types of information, and both are relevant.
The ingredients of a product
This section details absolutely all the ingredients that have been used in the preparation of the product. We must note the order in which they are listed, which is descending in terms of quantities. That means that the first to be mentioned is the ingredient which is present in the greatest quantity.
In this enumeration we will obtain information about the quality of the raw materials that have been used. For example, whether cereal grains and their derivatives are whole or processed, the type and quality of oils and fats, the presence of added sugar or sweeteners, etc.
Although it is not an absolute rule, the principle of “less is more” usually applies in this section. A too long list is probably suspicious, since in these cases the majority of the ingredients will be those that we consider unhealthy: additives, flavorings, emulsifiers, thickeners, sweeteners, low quality fats, flavor enhancers, preservatives, etc.
In order not to complicate our purchase too much, let’s simply try to be guided by common sense:
Let’s be wary of those strange ingredients that sometimes we can’t even pronounce easily and that sound like medicine rather than food. As an example: diacetyl, tatracines, benzoates, glutamate, aspartame, etc. On the other hand, if we choose a product with few high quality raw materials, we will undoubtedly be making the best choice.
The nutritional values of a product
This section shows a nutritional chart that is usually expressed in a standard measure of 100 gr. or ml. of product. The first precaution to take is that sometimes an additional measure is also offered with significantly lower values, since it responds to a measure “per serving”. But the size of that portion is usually quite small and tends to lead us to underestimate the true nutritional contribution of a product. That is why it is better to stick to the standard comparative measurement.
The values indicated in this chart are: calories, total carbohydrates (within which sugars are reported separately, and sometimes also fiber), total fats (generally subdivided into saturated and unsaturated), proteins and the amount of salt.
The assessment and interpretation of these values depends on the particular needs of each individual, which is why an absolute guide that fits everyone equally cannot be offered. Those who follow a ketogenic diet will need to pay special attention to carbohydrates, those who have a specific muscle gain plan will focus on proteins, etc.
But in general, it can serve as a comparative method when we must choose between two similar product options.
My best advice when reading labels
I think the most important thing is, above all, to focus on reading the ingredients, and choose those foods that have been made with healthy raw materials and do not have additives that reduce the quality of the final product.
The nutritional chart is important for a specific analysis but ultimately, those products with high quality ingredients result in comparatively better nutritional values.
The labels that we do not need to read
In many countries there are warnings such as “front labeling”, “nutriscore”, etc. This is a simplification that warns us of “excess of sugar, fat or calories”, or a caloric ranking that goes from A (very low) to D (very high).
The problem with these qualifications is that they are not only limited to pastries or sweets. Some products such as honey, nuts, blue fish or extra virgin olive oil also have “nutritional excesses” and deserve a D score, but in small portions they are very healthy and highly recommended to add to our diet.
That is why, ultimately, we must aim to improve our nutritional culture and know how to choose the best foods and raw materials. To do this, I suggest you continue reading with the other articles in the Health and Nutrition section of this blog.
Brief practical example of reading food labels
As an example, in the photo in this post we can see the ingredients and nutritional values of a renowned chocolate with 90% cocoa. Its calories and fats are high, but in exchange, its ingredients are few and quite natural. In addition, it has an interesting protein percentage and a relatively low amount of sugar for a sweet snack. All this leads us to the conclusion that this is an acceptable product, as long as it is consumed in small quantities and comparatively, makes it noticeably superior to milk chocolate.