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How to read and understand a nutritional mark



  Nutrition Label

What does a nutrition label really tell you?


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The nutritional label for packaged foods can be your best friend or worst enemy. Sure, it's full of helpful information to make a smart choice of dishes, but sometimes you just do not want to face the truth about your favorite snacks! Whether you are a serial label reader or trying to avoid the label at all costs, it is important to know at least the basics. And if you understand which fats are good and which are bad, how fiber is converted into carbohydrates and what sugar and sugar alcohols mean, you can more easily figure out which packaged foods are a good choice for you!

When scanning the facts on a nutritional label – the "Nutrition Fact Sheet" – there are a few key points to keep in mind.

Read more: What exactly are processed foods? [19659007] Bold text vs. indented text

Bold text on a nutritional label gives you an overview of the nutritional values ​​at the top level as well as the indented text underneath, which further breaks them down. Thus, "total fat" in bold contains grams of saturated fat and trans fat (which are each listed in their own indented lines just below the boldface). Similarly, "total carbohydrate" includes those from grams of fiber and (each separately listed under the bold heading).

The "% Daily Value"

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FDA

On the right side of the nutritional information is "% Daily Value", which indicates the recommended daily intake of, for example, fat or cholesterol (vitamins and minerals are given their own small section below) to see how much iron or calcium You get from a particular food).

This column "% Daily Value" often uses sodium. For many foods, eg. In canned or frozen foods, the recommended sodium intake may be over 50%. It is good to be aware of this, especially if you are trying to conserve salty foods. (But do not forget to look at the portions per pack – the damage could be even worse than it first appears.)

Serving sizes

Seriously, watch out for sneaky portion sizes. A pack of Maruchan Ramen noodle soup may be an obvious quick meal, but if you look at the nutritional information, you'll notice that a single serving actually makes up half of the pasta block. Tricky, tricky! Pop tarts are another thing to watch out for – two pastries in this silver case, but the serving size is one!

In these cases, you must double everything you see on the label if you are told the total nutritional content of the pack (or three or four times, and so on, depending on how many servings per container are indicated on the label) want packaging), since the indicated quantities apply only per portion.

Ingredient Order

If you look at the list of ingredients, another basic tip to remember is that they are by weight in the order of greatest to least amount in the food. So if sugar is the first ingredient, this food contains more sugar than any other ingredient.

Breakdown of Details

Now that you have a comprehensive overview of the various pieces of information displayed when reading a nutritional label, let's take a look at the intricacies of macronutrients such as fat, carbohydrates, fiber and sugar to.

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<h3>  Fat </h3>
<p>  The "total fat" alone does not reflect the full story of how healthy a food is. The nutritional information also shows you the amount of saturated fatty acids, trans fatty acids and in some cases polyunsaturated and monounsaturated fatty acids. Which ones are good and which ones are bad? </p>
<p>  The bad fats are associated with bad cholesterol (or LDL) and heart disease, and the worst of it is trans fat – it's so bad that the US banned artificial trans fat from foods as of June 2018 in an "intermediate" category In which you should minimize the intake of this type of fat, which is common in red meat, dairy and many processed foods. Replacing these less good fats with unsaturated fat (both monounsaturated and polyunsaturated) lowers bad cholesterol and helps to improve the balance in favor of good cholesterol (HDL). Olive oil, avocados and fish are examples of foods with these good fats. So if you see a fat-rich food, but none of it is saturated fat or trans fat, it may not be such a bad choice! </p>
<h3>  Carbohydrates and Fiber </h3>
<p>  For those who monitor their blood sugar, carbohydrates can be a pain point – they are contained in almost everything. However, when reading the nutritional information, keep in mind that fiber is part of the carbohydrate diet and that fiber is carbohydrate that your body does not digest. According to the University of California, this means that it does not affect blood sugar. </p>
<p>  Because of this, you can subtract the fiber grams from the carbohydrate gram in a food, and it will leave behind the carbohydrate grams that affect blood sugar (also known as net carbohydrates). With a snack like this bag Bada Beans Bada Boom Sea Salt Crispy broad beans pull off 5 grams of fiber from 15 grams of carbohydrates to get 10 grams that contribute to blood sugar levels. </p>
<h3>  Sugar </h3>
<p>  Sugar is also part of carbohydrates on a nutritional label, and moreover, it has its own subcategories. One of these additional sugars will be listed on US labels from January 2020. The added sugar allows you to understand whether the sugar in your packaged food is naturally occurring (eg in milk or fruit) or added to the taste (whether it comes from corn syrup or stevia). </p>
<p>  The new nutritional value labels also show the recommended percentage daily value for added sugar. Total sugar remains worthless per day; The focus is on limiting the addition of sugar, not the naturally occurring one. Some foods, such as the special K-Nourish-Chocolate-Coconut-Cashew Nut Bar, already contain added sugars on their labels. You can see that one bar contains 9 grams of sugar, of which 8 are sugars. </p>
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This story was written by Emily Murawski and originally published by Chowhound.

The information contained in this article is for educational and informational purposes only and is not intended to be considered as health or medical advice. Always consult a doctor or other qualified healthcare provider if you have questions about a disease or health goals.


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