Paying attention to food labeling is a habit that most consumers do not follow when adding food to their shopping cart. Knowing how to read labels can sometimes be difficult or impossible for consumers, but it is good for our health to know what we are consuming. For this reason, El Faro consulted nutritionist Marta López Ortuño, who explained in detail what we should pay attention to and how to translate these labels full of unclear meanings.
Because it’s important?
“Carefully reading nutrition labels is critical to making informed decisions about our diet and health,” emphasizes the nutrition expert. Here are some reasons why this is important to do:
- Know the ingredients: Nutrition labels allow us to determine what ingredients are in a product and in what proportions. This is important for people with food allergies or intolerances.
- Assess nutritional value: Labels provide information about the amount of nutrients such as fats, proteins, carbohydrates, sugars, fiber and sodium a food contains per serving. This helps control nutrient intake and maintain a balanced diet.
- Control your added sugar intake: As we mentioned earlier, reading labels helps determine the amount of added sugar in foods, which is important for maintaining adequate intake and avoiding excess.
- Product comparison: Nutrition labels allow us to compare different foods and choose those that best suit our dietary needs and health preferences.
As for what we find on the label, he explains, it typically includes information about serving size, calories per serving, amount of fat (saturated and trans), cholesterol, sodium, carbohydrates (including fiber and sugars) and protein. They also usually include a list of ingredients in descending order of their weight in the product.
“Although it may seem difficult at first, learning to interpret nutrition labels is a valuable skill to improve our food choices and maintain a healthy lifestyle,” he emphasizes.
What ingredients should you avoid?
Once food labels stop looking like hieroglyphs and we understand what they are and in what quantities we should consume as much as possible, the question arises which ones are best to avoid. Nutrition expert Martha Lopez details a number of ingredients that are best left aside if we see them on a chart.
Some ingredients or additives that many people choose to avoid in their diet due to health concerns include:
- High fructose corn syrup (HFCS): This sweetener is commonly used in processed foods and beverages and is associated with increased risk of obesityinsulin resistance and heart disease.
- Trans fats: These fats are created through the process of hydrogenation and are used to increase the shelf life of foods. They are associated with an increased risk of heart disease and other health problems.
- artificial colors: Some artificial colors, such as tartrazine and red 40, are associated with adverse health effects, including hyperactivity in children and possible long-term health risks.
- Flavors artificial: Some artificial flavors such as aspartame and saccharin, have been the subject of controversy and have been linked to possible negative health effects. Some people choose to avoid them as a precaution.
- Nitrites and nitrates: These compounds are used as preservatives in meat products such as sausages and sausages. Excessive intake of nitrites and nitrates has been shown to be associated with increased risk of developing cancer, especially colorectal cancer.
- Monosodium glutamate (MSG): This flavor enhancer is found in many processed foods and restaurants. Some people may experience adverse reactions when consuming MSG, such as headaches, nausea and other symptoms.
Avoiding these ingredients and additives as much as possible can help you maintain a healthier diet and reduce your exposure to potential health risks. However, López Ortuño remembers that we are all different and that what may be harmful to one person may not affect another in the same way. However, he stresses that it’s always advisable to consult a doctor if you have specific concerns about certain ingredients or supplements.
Options
- Total fat: ideal Total fat should be between 20% and 35% of your total daily caloric intake.with an emphasis on healthy fats such as monounsaturated and polyunsaturated fats. Saturated fat should make up less than 10% of the total calorie intake, and trans fat should be as low as possible.
- Saturated fat: less than 10% of total calories.
- Trans fats: These should be kept as low as possible, ideally less than 1% of total calories.
- Cholesterol: Less than 300 milligrams per day for healthy people and less than 200 milligrams per day for people with cardiovascular disease or at high risk of cardiovascular disease.
- Sodium: Sodium intake should be limited to less than 2,300 milligrams per day. (equivalent to about 1 teaspoon of table salt) and even less (no more than 1,500 milligrams per day) is recommended for people with high blood pressure, heart disease, or other medical conditions.
- Total carbohydrates: Carbohydrates should make up between 45% and 65% of your total daily caloric intake. It is recommended to prioritize complex carbohydrates (such as those found in whole grains, fruits and vegetables) over simple carbohydrates (such as added sugars).
- Added Sugars: WHO recommends limiting added sugar intake to less than 10% of total daily caloric intake, and preferably less than 5%.
- Protein: Protein should make up approximately 10% to 35% of your total daily calorie intake, depending on factors such as age, gender, activity level and health goals.
- Fiber: The recommended daily intake is approximately 25 grams for women and 38 grams for men. although amounts may vary depending on age and other factors.