How to read labels to buy only healthy products? A nutritionist tells us

The nutrients that come with food allow all of the body’s systems to properly perform their functions. A balance is needed in this matter. Lack of vitamins and minerals leads to improper functioning of organs, and excess calories – to excess weight gain. As a result – obesity, cardiovascular disease, hypertension, high cholesterol, oncology, stroke, digestive problems.

Therefore, a balanced diet is important for human health. Also, some foods can affect mood and concentration, while others can increase the risk of depression. It is necessary to make your diet so that it contains more healthy foods. But how to recognize it?

nutritionist, nutritionist, member of the National Society of Dietitians and Nutritionists

Before shopping at the store, it’s important to study the labels on products. Let’s understand what is worth paying attention to here.

Expiration date

You should not buy products that are about to expire to avoid poisoning. Remember that this labeling is indicated with a reserve. Therefore, expired even for one day, the product should not be taken.

It often happens that the authorized period of consumption has not yet ended, and the product turned out to be spoiled. Why? The reason is incorrect storage conditions.

On some labels, the mark with a long interval, and on others – with a short interval. This depends on the presence of processing, for example, with preservatives. More useful are those that have a minimum.

How to determine the composition of the product

It is necessary to pay attention to the list of ingredients. An important rule applies here: the shorter it is and the less artificial additives in it, the more useful. Refuse products if the label indicates artificial colors, flavorings, preservatives, monosodium glutamate, trans fats and a high content of sugar, fats and salt.

Note that ingredients are listed in descending order. That is, the ones with the most ingredients come first.

Additionally, thickeners (gelatin or starch), emulsifiers (soy lecithin or egg powder), preservatives (salt and sugar), flavorings and dyes may be added. It is better to give preference to natural components. If vitamins or minerals are included, the information should be placed on the label.

Amount of sugar

Products with a high sugar content should be avoided, as this can lead to various diseases. If a product says “no added sugar” on the product, it does not mean that it does not contain it. Yes, the composition does not include sucrose itself (C12H22O11), but instead of it they use natural sugar. We are talking about fructose, honey or fruit concentrate.

How to find hidden sugar in the composition of the product?

Remember that it is contained not only in sweets, but also in semi-finished products, canned foods, sauces, sausages. How will it be recorded in these cases?

• fruktoos;
• dextrose;
• laktoos;
• glükoosi;
• maltoos;
• fruit concentrate;
• molasses;

• molasses;
• invert sugar syrup;
• glucose, fructose, agave, corn, topinambur, date syrup;
• golden syrup;
• sugar alcohols: sorbitol, maltitol, xylitol, erythrol;
• hydrolyzed starch.

Often a product can have several sources of sugar in it at once.

Amount of fat

Refuse to buy foods high in saturated fats. They can lead to serious cardiovascular disease and obesity. Especially if their amount is higher than 10 g per 100 g.

Where to look for hidden fats in the composition?

Manufacturers try to hide information about saturated fats and trans fats. As a rule, they use the following terms:

• hydrogenated fats;
• modified fats;
• hydrogenated fats and oils;
• animal fat or oil;
• butter;
• milk powder;
• coconut oil or milk;

• copra;
• ghee;
• searasv;
• speck;
• palm oil.

Are E’s so harmful?

Food additives such as E-numbers are not always harmful. Some are needed to improve the taste, color, and consistency of foods, but some can cause allergic reactions.

What is the correct way to read the label? If the numerical code E begins with 1, it is a food coloring, with 2 – preservatives, with 3 – antioxidants, with 4 – stabilizers, 5 – emulsifiers, and 6 – flavor enhancers and flavorings.

Among these are natural additives. They are labeled as follows: E406, E440, E100 E101, E106, E160a, E161b, E300, E306-E309, E440, E641, E642, E916, E917.

The harmful ones include E121, E123, E128, E216, E217, E240, E924a, E924b.

Additional inscriptions

In addition to the mandatory labeling, manufacturers often indicate additional markings.

Gluteenivaba

Today, a large number of products are made without gluten, since this element is a strong allergen. Remember that chemical ingredients harmful to health can be used instead.

Lactose-free

If you are lactose intolerant or fasting, these products are made especially for you. They are usually made using the filtration method.

Eco

Many people mistakenly believe that this labeling indicates that the product is natural. This is not the case. The label “eco” indicates that minimal harm has been done to the environment during the manufacturing process. This may be the use of less water or electricity. The topic of ecology is also relevant in the production of products.

Organic

This means that the products were made without the use of agrochemicals, pesticides, antibiotics and growth stimulants. Feel free to choose them!