Ways To Read Food Labels Correctly

Reading labels can be challenging.

Consumers now care more about their health than before, and food producers are trying to encourage people to buy highly processed and unhealthy products through misdirection.

Food label statutes are complex, and therefore consumers are more difficult to understand them.

Don’t Let The Allegations In Front Confuse You

One of the best tips is to completely ignore the allegations in front of the package.

Healthy claims are encouraged to buy the product by making healthy claims on the labels in front.

Research shows that in the event of health claims on the prelabel, people are more likely to get the same product than they are unlabeled, which suggests that consumer preferences are affected.

Manufacturers aren’t usually honest about using these labels. Sometimes they make false and misleading health claims.

Some sugary breakfast cereals, for example, are marketed as whole grains, but despite this label, they are not healthy due to sugar.

So it’s hard for consumers to find the healthy option regardless of the table of contents.

In a nutshell: Front labels often push people to buy the product. But some of these labels can be misleading.

See Table list

Product contents are sorted toward the maximum.

In other words, the first component is the manufacturer’s most used product.

One of the good rules is to look at the first three components because they make up the majority of what’s in it.

If you have refined grains, sugar types, hydrogenated oils in the first components, you can assume that the product is unhealthy.

Instead, select products with full foods in the first three components.

In addition, you can be sure that products that have more than two or three components are processed too much.

In a nutshell: Those in it are already sorted toward a little. So look at full foods among the top three ingredients and stay away from foods with long lists.

See Portion Sizes

Food labels usually indicate how many calories and nutrients are found in the recommended single serving of the product.

But these portions are usually much less than what people consume in a sitting.

For example, a portion can be half of a box of coke, it could be half the biscuit, it could be half the chocolate, or it could be a single biscuit.

In this way, producers want to put their consumption into the idea that their products have fewer calories and less sugar.

A lot of people don’t know about this portion size and think the whole package is one serving. Whereas a pack of two or three servings can even be.

If you want to know the nutritional value of what you eat, you must multiply the number of portions written in the back to coincide with the package.

In a nutshell: The amount of portions in packages can be misleading and fake. Manufacturers usually write less than people eat in one sitting.

Most Misleading Claims

The health claims in the packages are written to draw your attention and to make you believe that the product is healthy. Here are the most common claims and meanings:

  • Light: Light products are usually processed to remove calories and fats. Water can also be used in some products. So be careful about what can be added, such as sugar.
  • Multi grain, multigrain: It looks very healthy, but it means having multiple grain types. They will probably have refined grains unless the product is specified in whole grain form.
  • Natural, natural: This does not necessarily mean that the product is natural. It may mean that the manufacturer adds natural resources such as apples or rice at some point.
  • Organic: Does not indicate whether this product is healthy. Organic sugar is still a sugar.
  • No sugar added: Some products have a high sugar naturally. Therefore, it does not mean sugar-free to say that there is no sugar supplement. Unhealthy sugar alternatives may also be added.
  • Low calorie: Low-calorie products have calories less than a third of the original product. But a low-calorie version of a brand can have as many calories as the full product of the other brand.
  • Low fat: This usually means that fat is reduced by adding sugar. Be careful and read what’s in it.
  • Low-carb: Low-carb diet sits on health lately. But processed foods, even if they are low-carb, are still processed foods.
  • Whole grain: A producte can have very little whole grain. See the table of contents. If whole grains are not among the top three ingredients, the amount does not matter.
  • Enriched: This means adding certain nutrients to the product. Vitamin D, for example, is usually added to milk. yes, the reinforced, enriched doesn’t necessarily make him healthy.
  • Gluten-free: Gluten-free does not mean healthy. They may not have grains in the product. Most gluten-free foods are processed profusely and have unhealthy fat and sugars.
  • Fruit flavored: Natural aromas are mentioned in many processed foods. However, these products may not have any fruit, only chemicals that taste like fruit.
  • 0 trans fat: This means less than 0.5 grams of trans fat per serving, but if the portion size is meaninglessly small, trans fat can still be found.

Unlike these words, many really healthy foods are organic, whole grainors or natural. Nevertheless, note that labels do not guarantee health.

In a nutshell: Many marketing terms are better related to health. They often direct consumers to think that unhealthy, processed foods are healthy.

Different Names of Sugar

Sugar has so many names, you may not know some of them.

Food producers use this to their advantage and use different names of sugar to hide the actual amount.

So they can use the healthy component at the top and sugar is at the bottom. Therefore, even if the product is full of sugar, it may not appear among the top 3 components.

Check out the list of ingredients in the candy names below to avoid very sugar consumption.

  • Sugar types: beet sugar, brown sugar, sugar cane sugar, coconut sugar, palm sugar, gold sugar, organic raw sugar and other sugar-containing names.
  • Syrup types: harnup syrup, golden syrup, high fructose corn syrup, honey, agave nectar, malt syrup, maple syrup, oat syrup, rice bran syrup and rice syrup.
  • Other added sugars: malt, molasses, reed juice crystals, lactose, corn sweetener, crystallized fructose, dekstran, malt powder, ethyl maltol, fructose, juice concentrate, galactosis, glucose, disackarites, maltoxin and maltosus.

Sugar has even more names, but they’re the most common ones.

If you see them in the table of contents or more than one, that product is abundantly sugary.

In a nutshell: Sugar has many names and you may not know some of them. These include reed sugar, invert sugar, corn sweetener, dekstran, molasses, malt syrup, maltosis and evaporize reed juice.

After all

It is possible to avoid being misled by product labels by avoiding processed foods. Because they don’t need a full list of ingredients.

If you still want to buy packaged foods, consider the tips in this article to understand the difference between garbage products and high-quality ones.

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