A guide to decoding food labels in 6 simple steps
Decoding food labels in 6 easy steps: introduction
You may be wondering why decoding food labels is important. I’ll explain right away.
How many times have you spent at least three minutes in front of a supermarket shelf, staring at the labels of dozens of similar products and unable to decide which is the healthiest and cheapest option? Well, with this guide, that will be a thing of the past!
Since lack of time is a common problem, I won’t emphasise the importance of reading food labels again. Anyone who wants to learn more should read this article.
So let’s jump straight into the six steps that will help us make the right choice in just a few seconds.
6 steps to decoding food labels
These six steps are straightforward enough for anyone who can read to follow. Let’s start with the first and most important step.
Step 1. The 3-second rule for answering these 3 questions
Before reading anything, ask yourself these three simple questions:
- Do I recognise the first 3 ingredients? Remember that the first ingredient is present in the greatest quantity, and conversely the last ingredient is present in the smallest quantity.
- Are there fewer than 3 unknown ingredients? If you cannot pronounce the names of any of the ingredients, it means that the product is highly processed.
- Is the stated portion size realistic for me? Pay attention to the weight, as the stated price and nutritional values may be for a single portion or 100 grams. Sometimes you may need to buy two packets to feel full, while at other times you may only need to eat half because of high energy levels.
If you answer NO to even 1 of these questions, put the product back on the shelf.
This first step alone will help you to avoid many bad choices. However, there are still numerous pitfalls to watch out for. Let’s find out what they are.
TO GET YOUR FREE COPY OF SEASONAL FRUIT AND VEGETABLE CALENDAR
Step 2: Hunt down hidden sugars and salt
You probably know that sugar is bad for you, but did you know that it can hide under more than 50 different names?
Salt also hides under 'unintuitive' names such as sodium, glutamate and preservatives.
According to the WHO, we should consume no more than 25 g of sugar and 5 g of salt per day.
Memorise these 8 sweet enemies so you can avoid them:
- Glucose-fructose syrup: much worse than regular sugar; if consumed in excess, it can damage the liver, increase triglyceride levels, and contribute to obesity and insulin resistance;
- Maltodextrin: a polysaccharide used as a thickener or preservative that raises blood sugar more than sugar, so should be avoided in excess, especially by those with metabolic problems or diabetes;
- Dextrose, lactose and sucrose: they are all simple sugars. Consumed in excess, they cause inflammation, obesity and blood sugar spikes.
- Corn syrup: it is much worse than sugar and has been linked to obesity, fatty liver disease and metabolic syndrome.
- Inverted sugar: it is sweeter and absorbed more quickly than normal sugar, so it can encourage excessive consumption.
- Crystalline fructose: it overloads the liver, promoting non-alcoholic fatty liver disease and metabolic problems.
- Concentrated fruit juices: (also known as sugar disguised as fruit).
- Sugar or syrup of (...): Any sweetener, such as agave, dates, coconut or sugar cane, is certainly more natural, but it is still sugar and should always be limited.
Remember these six salty enemies besides salt:
- Monosodium glutamate (MSG): contributes to salt load and total sodium intake, even though it does not taste salty.
- Disodium phosphate: contains two sodium atoms and is the second largest hidden source of sodium in processed foods, increasing total sodium intake without us noticing.
- Sodium nitrite and sodium nitrate: which are used as preservatives in cured and processed meats and are a significant source of sodium. Moreover, they are carcinogenic and pose an additional health risk.
- Sodium benzoate: a sodium-based preservative used in small quantities that still contributes to total sodium intake;
- Sodium bicarbonate: baking powder is a direct source of sodium. Although it is not salty, it can increase sodium intake, especially for frequent consumers;
- Spice mixes: such as 'roast spice mix' or 'fish mix', are often mixed with salt and contain large amounts of sodium chloride (NaCl), making them the primary hidden source of salt in ready-made seasonings.
I know you feel unbeatable now, but you need to learn some more tricks to be 100% sure of your grocery shopping!
TO FIND OUT HOW TO STOP SUGAR CRAVINGS
Step 3. Unmasking the bad fats
Always avoid buying:
- Anything containing 'hydrogenated' fats (trans fats are poisonous).
Industrial margarine (often contains trans fats, even vegan margarine). - Palm oil (unsustainable and turns into trans fats during the refining process).
- Lard (it contains too much saturated fat and, if it is not organic, can cause other problems).
Buy these, only if you really can't do without:
- Industrial vegetable oils, such as sunflower, corn and rapeseed, are most likely produced using genetically modified seeds and refined using chemical solvents at very high temperatures. Therefore, only consume products containing these oils in moderation.
Buy instead:
- Extra virgin olive oil (the first ingredient).
- Oil from nuts and seeds (but only if unrefined);
- Unrefined coconut oil (but remember that it is not a very sustainable choice for us Europeans).
- Avocado oil (like coconut oil, it is not a sustainable choice for Europeans).
Now you have three more steps to be an expert!
DISCOVER HERE HOW TO CONSERVE AVOCADO, AND WHY
Step 4. Avoiding food additives
Remember these five codes to help you avoid or limit your consumption:
- E621, aka monosodium glutamate: in large amounts it may have neurotoxic effects and detrimental effects on the reproductive organs, you should better limit your consumption.
- E102, E104, E110, E122, E124, E129, E150c, E150d and E171 = artificial colourings: they are linked to hyperactivity in children, cell damage and hormonal dysfunction; so best avoided.
- E210, E211, E212 and E213 = preservatives: e.g. benzoates; you should better limit their consumption.
- E249–E252 = nitrates/nitrites: they form carcinogenic substances; so avoid them.
- E320–E321 = BHT/BHA: they are endocrine disruptors and suspected carcinogens, so avoid if possible.
Step 5. Unmask marketing tactics!
Try not to be fooled by vague claims such as:
- 'Light' or 'Fit', which do not necessarily mean 'healthy', but often indicate the presence of more additives and sweeteners.
- 'Natural' does not always mean 'no industrial processing';
- 'Sugar-free' often means a significant amount of artificial and/or dubious sweeteners.
- 'Rich in vitamins' in an industrial product often means that vitamins have been added, and as they are synthetic, they have lower bioavailability.
- 'Traditional' has no nutritional value and is purely marketing.
However, there are certifications that really add value, such as:
- 'Organic' means real and certified production quality;
- PDO (Protected Designation of Origin) / PGI ( Protected Geographical Indication) guarantees a controlled origin.
- Fairtrade certification, especially for foods imported from overseas, guarantees a minimum level of social ethics.
Step 6. Check out these three proportions
If you are perplexed by all the steps I have recommended so far, try applying only the rule of these three proportions.
- The ratio of dietary fibre to total carbohydrates: ensure that for every 10 grams of total carbohydrates, at least 1 gram is fibre to avoid blood sugar spikes and consequent insulin resistance.
- The ratio of saturated fat to total fat: ensure that the saturated fat content of the product does not exceed one third of the total amount of fat, otherwise you will increase your risk of cardiovascular disease.
- The ratio of potassium to sodium: ensure that the amount of potassium is equal to or greater than the amount of sodium, as potassium can buffer sodium and reduce its negative effect on blood pressure.
Considerations for apps such as Yuka
I created this 6-step guide on how to decodify food labels, because everyone has the right to know what they are eating. I also believe that labels should not be a 'secret code' that only experts can understand. Nor should they require the use of apps such as Yuka, Open Food Facts or EatHealthy. These apps are not always completely reliable and prevent consumers from developing their own opinion about what they are buying.
Furthermore, I am convinced that conscious grocery shopping is the first step towards a healthier, more sustainable life for us all. Together, we can really make a difference, one meal at a time.
So, dear readers, I wish you happy conscious shopping and happy revolution!
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Summary
Article Name
A guide to decoding food labels in 6 simple steps
DescriptionThe ability of decoding food labels will help you to eat healthily; with this easy guide, your shopping cart will only contain clean food
Author
Başak Bartu
