Reading food labels helps you understand what you are eating! Let’s dive into how to begin and what ingredient I always try to avoid for my own health.
How to start reading food labels
Learn to read the ingredients list, nutrition facts panel, serving size information, and allergen warnings. Start by familiarizing yourself with common food additives, preservatives, and their potential health effects. Look for hidden sources of sugar, unhealthy fats, and artificial ingredients. Pay attention to serving sizes. You want to know how much nutritional content per serving there is. Stay informed about labeling regulations and certifications to make more informed choices (this one is tough, I know!).
Start with the ingredients list
When reading food labels, focus on recognizing familiar, whole ingredients. Be cautious of lengthy lists with complex or unfamiliar names. Below are some tips.
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- Scan for Key Nutrients: Look at the nutrition facts panel to identify key nutrients like calories, fats, sugars, fiber, and protein per serving. Pay attention to the % Daily Value (%DV) to compare to your daily nutrient intake.
- Mind the Serving Size: Note the serving size specified on the label and compare it to your typical portion sizes. Adjust the nutrient values accordingly to reflect what you actually consume.
- These are sneaky – added sugars and unhealthy fats. Be wary of products high in added sugars, artificial sweeteners, trans fats, and saturated fats. Opt for items with lower amounts of these unhealthy components.
- Check for Allergens: Scan for allergen warnings or specific allergens listed in bold within the ingredients list if this applies to you.
- Consider Certifications and Claims: Look for certifications like organic, non-GMO, or heart-healthy labels, and be mindful of marketing claims that may influence your perception of the product.
- Compare Similar Products: Compare labels to select the option that aligns with your dietary goals and preferences.
What should you avoid when reading food labels?
Remember to do you, boo! These are some of the ingredients I personally avoid when reading food labels. But, some folks can consume them and not feel any negative health effects.
- Artificial trans fats
- High-fructose corn syrup
- Artificial sweeteners like aspartame
- Artificial food colorings
- Monosodium glutamate (MSG)
- Preservatives like BHA and BHT
- Excessive amounts of added sugars and sodium
The #1 ingredient to avoid (IMO)
Now that you know how to read labels and what to avoid, you can be on the lookout for this highly-processed carbohydrate: MALTODEXTRIN. It’s most commonly made from genetically modified corn, but can also be derived from potato, rice, tapioca or wheat AND has zero nutritional value (great, right? 🙄). Food manufacturers add maltodextrin to improve texture and taste to foods like artificial sweeteners, snack foods and even yogurt and beer. I avoid this one like the plague. Here’s why it’s bad:
- Maltodextrin Spikes Blood Sugar Levels
- Maltodextrin is a type of carbohydrate that goes into your bloodstream quickly and can spike blood sugar levels. Maltodextrin ranks between 110 to 136 on the glycemic index making it 1.6 to 2 times higher than white table sugar and glucose making it a major concern for those who are concerned with regulating their blood sugar
- Negatively Impacts Gut Bacteria
- Research suggests that maltodextrin disrupts the ratio of good:bad bacteria in the gut especially increasing the activity of Escherichia coli bacteria, which may have a role in the development of the IBD known as Crohn’s disease.
- Maltodextrin Intolerance and Allergies
- Maltodextrin is known to contribute to weight gain, gas, flatulence, bloating, rashes or skin irritation, asthma, allergies, cramping, and difficulty breathing.
Lastly, a 2012 study found that maltodextrin might be associated with autoimmune disorders. Where do you go from here? Simply read the labels of ALL your packaged pantry items. A pain, but worth the extra effort for your health! If you don’t want to read food labels, purchase more fresh fruits and veggies instead!
Don’t forget to explore more of my blog posts and reach out if you have any questions.
The information provided in this blog post is for informational purposes only. The information is a result of years of practice and experience by Dr. Francesca LeBlanc. However, this information is NOT intended as a substitute for the advice provided by your physician. Do not use the information provided in this post for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or homeopathic supplement, or using any treatment for a health problem. Please, do not disregard professional medical advice or delay in seeking professional advice because of something you have read on this website.
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