Processed foods are part of our lives. And often, what seems healthy isn't. To know what is actually good for us, you need to know how to interpret food labels. This way, you will discover the main characteristics of the product. And, of course, you can buy processed foods, in a balanced way, but it is important to make your choices consciously.
For those who need to control their diet due to a specific health problem, such as diabetes, it is even more valuable to understand the information on the packaging.
In this article, we will translate the main terms and concepts that come on the packaging for you.
Let's go?
Much more than calories
Everyone thinks they know what calories are and their importance in a healthy diet. However, as we have already shown, they cannot be the only factor in deciding what to eat. A low-calorie product can sometimes be extremely harmful to the body. When removing various substances to reduce the number of calories, ingredients may be added to make the food more palatable.
We have already dedicated a complete article to how calories are incomplete and what other factors to consider. Food labels contain all the information you need to know whether a food is healthy or not.
General notions
To understand the data on the packaging, you need to know what the terms mean.
Ingredients in order of quantity
Food substances are listed in quantitative order on the label. So, if sugar is listed first, it means that there is a lot of this ingredient in the food, it is the most present. If a whole-wheat bread does not have whole-wheat flour as the first ingredient, it is very likely that it is not, in fact, whole-wheat.
What is portion?
A portion is defined as the amount that is considered healthy for an adult to eat each time you consume that food. It is used to make the information easier to understand. Therefore, it is mandatory to inform in ml (milliliters) or g (grams) and the portions that we are used to - squares of chocolate, slices of bread, among others.
There is something important to note. Some packaging claims that it only contains 50 calories per serving or 100 grams. This means that the total calories are not 50 but 100, in a 200 gram product.
What is daily value?
It is symbolized by VD, and considers the percentage of calories, carbohydrates, fat, fiber and others in relation to a diet with around 2000 calories. It is important because, as we have shown, the World Health Organization (WHO) has studies that show what percentage of each macronutrient and other substances should be ingested in a day.
The daily value is the basis of the calculation.
What is a nutritional table?
It is the relationship between nutrients - macro (carbohydrates, fats, fibers and proteins) and micro (vitamins and minerals) - and the quantity of each of them in the food. The nutritional table is mandatory and manufacturers must follow the guidelines in the resolution of the National Health Surveillance Agency (Anvisa).
What are food additives?
According to Ordinance No. 540, 1997, of the Health Surveillance Department, food additives are any substance intentionally added to food that has no nutritional properties. They can be of natural origin or synthesized in a laboratory. Their purpose is to improve the flavor, aroma and shelf life of food. In excess, they are harmful, but they have a role in preserving food. Therefore, they are sometimes necessary, but they should be consumed with caution.
Synonyms for substances to avoid on food labels
The biggest problem when reading labels is the different names that sugar, fats and other substances are given. Therefore, it is very important that you know the synonyms for these components that have very low recommended daily consumption.
Sugar
The WHO recommends that it only represent 10% of total daily calories. So, it is normal to overdo it every now and then, but with a routine diet it can have serious consequences in the long term. The biggest problem is that you consume it without knowing it. So, take note of the most common synonyms for sugar:
- Dextrose
- Dextrin
- Fructose
- Glucose
- Glucose
- Maltose
- Maltodextrin
- Oligosaccharides
- Sucrose
- Syrup
- Glucose-fructose
- Corn syrup
- Invert sugar
Fats
Good fats - saturated fats - should make up 30% of your daily intake. They are essential for the synthesis of vitamins A, D, K and E, as well as for the synthesis of sex hormones in men and women. However, they must be consumed in the correct amount. So, pay attention to the synonyms for fat on food labels.
- Animal fat/oil,
- Beef fat,
- Butter,
- Chocolate,
- Milk solids,
- Coconut oil,
- Milk,
- Milk cream,
- Ghee,
- Palm oil,
- Vegetable fat,
- Margarine,
- tallow,
- Milk cream.
To understand better, read our article on fats that are beneficial for the body.
Trans fat
The WHO recommends that we avoid trans fats as much as possible. They are present in processed foods and appear under the following names on labels:
- Partially hydrogenated fat,
- Margarines,
- Partially hydrogenated vegetable oil,
- Hydrogenated oil interesterified fat.
Sodium
Excess sodium can raise blood pressure and harm kidney health, among other problems. It is important for cell balance, body fluid volume, and normal nerve and muscle function. However, consumption is limited to 5 grams per day, as recommended by the WHO.
This substance also hides under other names on labels:
- Monosodium glutamate,
- MSG,
- Sea salt,
- Sodium ascorbate,
- Baking soda,
- Sodium nitrate or nitrite,
- Vegetable salt,
- Yeast extract.
Warnings for those with food allergies
People who are intolerant to certain substances, such as lactose and gluten, need to pay even more attention to labels. Just a trace of these substances can be harmful to your health. It is also important to know what the synonym is for what causes the allergy.
Now that you know the basics of understanding food labels, stay tuned and stay tuned to Bold for more healthy eating tips. Sign up for our newsletter so you don’t miss a thing!
