When pursuing a healthy lifestyle, nutrition is an indispensable part of this. Reading and understanding nutrition labels, can play a role in making consciously healthy food choices. We have previously written a blog here where you can read about the basic information that can be found on nutrition labels. Even though it sometimes seems like a maze of terms and numbers, we want to help you take another step forward. We tell you which ingredients you should avoid or reduce. It is also important to learn more about nutrition and health claims that manufacturers are allowed to make about the composition of food. How much value can you attach to this and which claims are important to know within the pursuit of a healthy lifestyle.
Nutrition labels teach us what the composition of our food is. The list of ingredients and the nutrition table offer valuable insights here. Here we find information about proteins, fats, carbohydrates, fiber, sugars and other nutrients. Aiming for foods with enough protein and fiber, and limiting foods with added sugars and saturated fats, is a good basis for a healthy diet.
Scientific research has shown that excessive consumption of added sugars may be associated with an increased risk of chronic diseases, including obesity and type 2 diabetes. To what pseudonyms for added sugars you can find on nutrition labels, read on later in this blog.
Trans fats have been shown to be detrimental to health because these fats increase blood LDL cholesterol levels while lowering HDL cholesterol. When the proportions of LDL and HDL cholesterol are not right, it increases the risk of cardiovascular disease. Both trans fats derived from industrial processes and those of animal origin are considered harmful to health. On the food label, trans fats can be found in the list of ingredients, among other things, and may be listed as (partially) hydrogenated oils.
Studies have shown that artificial sweeteners can disrupt gut flora, potentially affecting metabolism. You can read more about artificial sweeteners in this blog.
Excessive salt intake can lead to elevated blood pressure, which in turn increases the risk of cardiovascular disease. The human body needs salt, but too much salt can upset the balance. In addition, too much salt can also lead to fluid retention (edema) and increase the risk of kidney problems. Reading nutrition labels carefully and choosing fresh, unprocessed foods help avoid excess and/or hidden salts.
Manufacturers sometimes use alternative terms to hide added sugar, fat and other unhealthy ingredients.
Terms also used for sugar include: glucose syrup, fructose, sucrose, dextrose, maltose, agave syrup, maple syrup, molasses, honey, cane sugar. These pseudonyms refer to different forms of sugar, but all contribute to the total sugar intake in foods and beverages.
Shelter names for different fats are: hydrogenated oils, palm oil, coconut oil, trans fats, vegetable oils, cocoa butter, butterfat, animal fat. We want to emphasize that not all fats are harmful! Healthy unsaturated fats, as found in olive oil, avocados and nuts, contribute to good health and are preferable to saturated and trans fats.
Names for salt include monosodium glutamate (MSG), sodium nitrate, sodium benzoate, sodium ascorbate, sodium citrate.
To avoid unwittingly eating unhealthy foods, it is good to recognize these terms.
The term "natural" on food products has no clear legal meaning. You have probably come across foods in the supermarket that say "100% natural" or "natural products only." Producers often use this term to indicate that their products contain no artificial ingredients and are prepared naturally. Although there is no set legal definition, products labeled as "natural" must comply with rules around labeling and fair advertising. This means that the term must not be used in a way that could mislead customers or give false information about the product. Producers are required to provide accurate and clear information about what their products contain and how they are made. But beware! However, the lack of a precise definition allows "natural" to be interpreted in different ways. It is therefore a good idea to always read nutrition labels and understand exactly what you are buying.
Besides "natural," there are other nutrition and health claims manufacturers use, such as "light," "high in fiber," "no added sugars," or "source of calcium." While these claims may sound enticing, they do not necessarily guarantee that a product is healthy. For example, a product "with no added sugars" may still be high in natural sugars or artificial sweeteners, which are not always healthier. Some claims are legally defined and must meet specific criteria. For example, a product must contain at least 6 grams of fiber per 100 grams or contain at least 3 grams of fiber per 100 calories to be called "high in fiber." However, terms such as "light" can be misleading because they only indicate that the product contains less of a particular ingredient compared to the standard version, but this does not necessarily mean that the product is low in calories or healthier.
So it is important to look critically at nutrition and health claims on labels and realize that not all claims imply a healthy choice. Always read the nutritional information and ingredient list to make an informed choice.
So understanding what is in your food is very important for a healthy lifestyle, and carefully reading nutrition labels plays a key role in this. By understanding what the ingredient list and nutrition label are telling you, you can make conscious choices that will benefit your health. We have seen that terms like "natural" and other nutrition and health claims do not always guarantee a healthy product. Recognizing pseudonyms for sugars, fats and salts will help you avoid unhealthy ingredients and make conscious food choices. In addition, it is good to realize that not all fats are bad and that you should keep looking for the right balance within your diet. We have hopefully helped you a little further in deciphering the complex world of nutrition labels. By looking critically at what manufacturers claim and doing your own research on what you eat, you can take steps toward a healthier life. Remember, an informed choice is a healthy choice.
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