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Baffled by the unpronounceable ingredient names that are stuck behind any edible packaged product you buy from store? Heave a sigh of relief as you are not the only one in the crowd. We unveil the truth behind the scary labels on what is good for you and what not! So, let’s check out the brighter side of the story and make a smart choice while buying. After all, what you eat should worth the moolah you spend!
There are three types of fats you will find on the labels— Saturated fat, Unsaturated fat and Trans fat. The healthiest one among these is unsaturated fat. So, when you see the food you are buying has unsaturated fats, don’t cringe. Put it in your cart, coz this is known as healthy fat. But, when the source is majorly trans fat or saturated fats, don’t think twice to chuck it. Even some of the labels are misleading as the product might contain up to 0.5 grams trans fat per serving though the label lists 0 grams. Trans fat is also present in hydrogenated oil and shortening.
Why is it harmful?
Trans fat and saturated fat increase the levels of LDL cholesterol i.e. “bad” cholesterol and decreases “good” HDL cholesterol. It’s harmful for your body as this increases the risk of heart disease. As a matter of fact, trans fats wreak more damage as compared to saturated fatty acids.
Sodium is one of the essential components in our body and there should a balance between water and sodium chloride to help the body function at its best. The health experts recommend it should not exceed 805 milligrams (mg) per serving and on an average 2,300 mg per day.
Why is it harmful?
Sodium if not taken moderately can increase the chances of stomach cancer, coronary heart disease, osteoporosis, high blood pressure, and kidney diseases.
The nutritional value of any food item can be measured based on Daily Value (DV). Look at the label if the food contains between 10 to 19 percent nutrition of the Daily Value as this amount is considered to be good for health.
Why is it good for health?
Vitamins and minerals help in strengthening bones, protecting vision, controls tooth decay, heal wounds, and boost your immune system. They also help converting food into energy, and restore cellular damage.
According to health experts, food containing 3 grams or more per serving should be considered as high in fiber.
Why is it good for health?
Fiber helps normalizing bowel movements, lowering blood cholesterol levels, blood sugar levels, and weight management.
The crucial part of the label is calorie count. For many people, this is the first and most important stop on the label. The nutrients that add calories to food are carbohydrates, fat, and protein.
Why is it harmful?
To maintain a healthy balance, Health experts suggest consuming 1800 calories per day for men and 1200 calories per day for women. More calories may cause gaining unwanted body weight.
Manufacturers get creative to hide the actual amount of sugar used in the food item by mentioning it in different names such as malt syrup, invert sugar, natural sweetener, brown rice syrup, fructose, palm sugar, or glucose.
Why is it harmful?
Everyday we consume sugar from different foods, be it in tea or coffee or any processed foods. According to Health Experts, sugar consumption should be limited to live a healthier life as this adds empty calories without any nutrition value. There are a number of reasons why you should cut sugar out of your diet. To mention a few, sugar can make your blood acidic, increase chances of osteoporosis, arthritis, gallstones, hypoglycemia, and eczema; increases chances of teeth decay, increases blood sugar level, and leads to diabetes and obesity.
Whole grains are rich in fiber and nutrients. When you are scanning the label, look for something that starts with “whole” such as whole cornmeal, whole wheat, whole oat flour, and whole millet. If the label stamp mentions 100% whole grains, it is likely that the food contains a full serving of whole grain in each serving mentioned in the label, whereas the general Whole Grain Stamp on food items means that the food contain at least half a serving of whole grain in each serving as per the serving mentioned in the label.
Why is it good for health?
Whole grains lower the risk of cancer, heart diseases, reduces hypertension, lowers the risk of gestational diabetes, lowers unhealthy cholesterol level, lowers the risk of depression. These are only a few of the benefits that we derive from whole grain foods. According to studies conducted by Nutritionists, it has been established that whole grains serve as an essential component of a healthy and balanced diet to maintain a healthy lifestyle.
Now, that we have decoded the reality behind the teeth-cracking names on labels on food products, use your own discretion on choosing the right food for your family health. So, next time you visit the supermarket, don’t get intimidated by the labels, you have enough information to choose wisely. Happy Shopping!
This is very helpful for people like me who struggle to understand the language of nutrition labels. Well written. Thank you!
Thanks Prerna! Keep visiting our blog for more interesting articles.
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Yes, trans fats are known to increase the risk of heart disease and have been linked to inflammation, which can contribute to a variety of health problems. They are also linked to an increased risk of type 2 diabetes, obesity, and non-alcoholic fatty liver disease. Saturated fats, on the other hand, are found mostly in animal products, such as beef, pork, poultry, butter, and dairy products. They raise total and LDL cholesterol levels, which can increase the risk of heart disease. HDL cholesterol is generally referred to as “good” cholesterol because it helps sweep cholesterol out of your bloodstream.
Whole grains are indeed incredibly nutritious and associated with several health benefits. Studies have consistently linked the consumption of whole grains to a reduced risk of chronic diseases, including type 2 diabetes, heart disease, and certain types of cancer.
Whole grains provide a wealth of nutrients, including fiber, B vitamins, and antioxidants, which can contribute to overall health and wellbeing.
Additionally, whole grains are also associated with improved digestion, stable blood sugar levels, and increased feelings of fullness. They are also rich in essential minerals including selenium, magnesium, and phosphorus.
Yes, excessive consumption of added sugar can be harmful to health. It can lead to weight gain, type 2 diabetes, heart disease, and tooth decay.
It’s also important to note that, food manufacturers often use different names for sugar in food labels, such as malt syrup, invert sugar, natural sweetener, brown rice syrup, fructose, palm sugar, glucose, and others. These ingredients are all forms of added sugar that are high in calories but low in nutrients, and should be consumed in moderation.
Thank you for providing this educational and informative piece on the different types of fats, their health impacts, and the importance of monitoring sodium intake and the Daily Value of food. It’s crucial to pay attention to the nutritional information on food labels and make informed choices when purchasing packaged items. Your clear and concise explanations are helpful in understanding these important aspects of healthy eating. It’s good to see that the focus is on the benefits of unsaturated fat and the potential risks of trans and saturated fats for heart health. The information about the importance of vitamins and minerals and the Daily Value of food is also valuable for making healthier choices.
Excessive sugar consumption can have several detrimental effects on your health. Despite its prevalence in everyday foods and beverages like tea, coffee, and processed items, health experts recommend limiting sugar intake to lead a healthier life.
Thank you for this helpful guide! Nutrition labels can be confusing, but your post makes it easier to understand the most important parts. Do you have any advice for people with specific dietary needs, like how to spot gluten or lactose in packaged foods?
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