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As a nutritionist, I often get asked about the ingredients that are listed on food labels. Understanding the ingredients, and their order of importance, is crucial in making informed choices about the food we consume. In this article, I'll break down what ingredients are, why they're important, and how to read them on a food label.
Ingredients are the substances that are used to make a food product. They are listed in descending order by weight, so the first ingredient is the one that makes up the largest proportion of the product. This means that if the first ingredient is sugar, you know that the product is high in sugar. It's important to be aware of the ingredients and their order of importance because it will give you an idea of what the main ingredients in the food are.
Many food products contain added sugars, which can be detrimental to our health. Added sugars are often used to sweeten foods and are not necessary for our diet. They can lead to weight gain and other health problems. By reading the ingredients list and being aware of the added sugars, you can make a more informed choice about the food you're consuming. I often remind my patients that a teaspoon of sugar is about 4 grams, so when reading sugar content on nutrition labels, that becomes handy to imagine how many teaspoons of sugar you are consuming in a product. For example, in a 330mL can of coke, there is 35 grams of sugar…which makes it just over 8 teaspoons of sugar!
Another important thing to look out for when reading the ingredients list is artificial preservatives, colorings and flavors. These are synthetic chemicals that are added to food to extend its shelf life, enhance its color and improve its taste. These chemicals can have negative effects on our health and it's important to be aware of them and try to avoid them as much as possible. These additives are often listed as a set of number and letters, so they can be easy to look past.
When looking at the ingredients list, you should also be aware of the use of genetically modified organisms (GMOs). These are organisms that have had their genetic makeup altered in a way that does not occur naturally. These organisms are controversial, and some studies suggest that they may be harmful to our health.
In conclusion, understanding the ingredients and their order of importance, is crucial in making informed choices about the food we consume. By paying attention to the ingredients, you can make a more informed choice about the food you're consuming and avoid potentially harmful ingredients. If you're interested in learning more about how to read and understand food labels or want to make healthier food choices, don't hesitate to reach out to one of our qualified nutritionists. They can provide personalised advice and guidance to help you achieve your health goals.
References:
- U.S. Food and Drug Administration. How to Understand and Use the Nutrition Facts Label. https://www.fda.gov/food/new-nutrition-facts-label/how-understand-and-use-nutrition-facts-label
- American Heart Association. Understanding Food Nutrition Labels. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/understanding-food-nutrition-labels
- Harvard Health Publishing. Decoding Nutrition Labels. https://www.health.harvard.edu/staying-healthy/decoding-nutrition-labels
- Environmental Working Group. How to Read Ingredient Labels. https://www.ewg.org/foodscores/content/how-to-read-the-label
- Center for Science in the Public Interest. Chemical Cuisine: Learn About Food Additives. https://cspinet.org/eating-healthy/chemical-cuisine
FAQ’s
Why is it important to understand the ingredients listed on food labels?
Understanding the ingredients and their order of importance is crucial in making informed choices about the food we consume. It gives us an idea of what the main ingredients in the food are, and allows us to avoid potentially harmful ingredients.
What does it mean when the first ingredient on a food label is sugar?
When the first ingredient on a food label is sugar, it means that the product is high in sugar and it makes up the largest proportion of the product.
What are artificial preservatives, colorings and flavors and why should we avoid them?
Artificial preservatives, colorings and flavors are synthetic chemicals that are added to food to extend its shelf life, enhance its color and improve its taste. They can have negative effects on our health and it's important to be aware of them and try to avoid them as much as possible.
What are genetically modified organisms (GMOs) and why should we be aware of them?
GMOs are organisms that have had their genetic makeup altered in a way that does not occur naturally. These organisms are controversial, and some studies suggest that they may be harmful to our health.
Can I reach out to you for more information about understanding ingredients on food labels?
Yes, as a nutritionist, I'm always happy to help people learn more about this topic or start their journey to a healthier lifestyle. Please feel free to contact me, and I'll be more than happy to assist you.
