Food Label Tricks to Avoid
11:20 AM
After overindulging during the holidays, many of us have resolved to eat a healthier diet in the new year. But doing so means choosing the right foods, and too often misleading food labels prompt us to purchase items that we think are good for us but really aren't. Here are 10 common labeling tricks to be aware of as you beef up your diet in 2012.
No Trans Fat
On labels anything less than 0.5 grams of trans fat -- a "bad" fat that's been linked to heart disease and other conditions -- can be legally rounded down to zero. That means if you eat several servings of a so-called trans fat-free food -- or a few such foods a day -- you can wind up consuming measurable amounts of trans fat. To avoid it, check ingredient labels and steer clear of anything containing partially hydrogenated oils.
Multigrain
A growing array of products from bread to potato chips proudly proclaim themselves to be "multigrain." While this may appear to be a synonym for "whole grain" or "whole wheat" -- which is associated with a reduced risk of heart disease, diabetes and digestive problems -- it's not. It simply means the food is made from several grains, which may be whole or refined. Labels such as "12 grain" and "made with" whole wheat can be equally deceptive. To make sure the food is rich in whole grains, check the ingredients. The first one listed should contain the word "whole."
All Natural
The "natural" label implies that a food contains no artificial ingredients and is therefore more wholesome. But often that's not the case. The FDA has no strict definition of the term, and many packaged foods claiming to be natural contain added chemicals and other substances. The USDA, which regulates meat and poultry, has a more precise definition (no artificial ingredients and minimally processed), but it still allows for some additives. In addition, it's permissible to slap a "natural" label on meat and poultry from animals raised with antibiotics or hormones.
Organic
The evidence is inconclusive as to whether organic produce is more healthful than the conventional kind, but even if it is, an "organic" label on packaged foods is no guarantee that they're better for you. Organic products, which tend to be significantly more expensive than their conventional counterparts, can be just as high in salt, sugar or calories, low in fiber and devoid of nutrients. What's more, they may legally contain non-organic ingredients.
High in Fiber
To boost their fiber content, many packaged foods contain added fiber with names such as inulin, maltodextrin and polydextrose. While these count toward a food's fiber total, they haven't been proven to offer the same health benefits as the naturally-occurring fiber found in fruits, vegetables and whole grains. Plus, inulin can cause gastrointestinal discomfort. To tell whether a product contains these inferior forms of fiber, check the ingredient list.
No High Fructose Corn Syrup
Despite its reputation as a sinister chemical concoction, human studies of the sweetener high-fructose corn syrup (HFCS) have generally shown it to be no worse for our waistlines or our health than table sugar. The two have a similar chemical makeup, and both contain about the same number of calories. Just because a product contains an alternative to HFCS -- whether sugar, fruit juice concentrate, brown rice syrup or agave nectar -- doesn't necessarily make it more healthful. All caloric sweeteners, if consumed in excess, can contribute to obesity and related health problems.
Contains Sea Salt
Though sea salt may sound like something that's natural and benign, it offers no clear health advantages over table salt. By weight, both contain about the same amount of sodium, which is what poses a health risk. Unlike table salt, sea salt can contain trace amounts of minerals such as magnesium and copper. While these can add extra flavor, the levels are too low to pack any real nutritional punch.
Supports a Healthy Immune System
A growing number of products imply that they can boost immunity and ward off illness. But there's typically little or no evidence for such claims. This deception is permitted because of a loophole in labeling rules. By saying that a food "maintains" or "supports" normal functioning (such as a healthy immune system, blood pressure or cholesterol levels) instead of explicitly stating that it can treat or prevent a condition, manufacturers don't have to provide any proof. As a result, any claims that use this type of sneaky language are best ignored.
Excellent Source of Omega-3
Studies show that fish oil is good for the heart, and many products from mayonnaise to peanut butter have added omega-3 fatty acids, the key ingredient in fish oil. But these foods typically contain a form of omega-3s known as alpha-linolenic acid (ALA), which comes from plant sources such as flaxseed and canola oil rather than fish. The health benefits of ALA are not nearly as well documented as those of fish oil. Plus, the amount we get from some products may be too low to provide any benefit. You're better off getting your omega-3s from fish such as salmon.
Serving Size
Perhaps the biggest trick of all is unrealistic serving sizes listed on the Nutrition Facts panel. Because we often consume more than these amounts, we wind up getting more calories, saturated and trans fat and sodium than the label indicates. Especially misleading are snacks and beverages from vending machines or convenience stores that seem to be single servings. Often the fine print reveals that they contain two or three servings, making them even less healthful than they appear. Just another reason to always read before you eat.
Excerpts taken from “Top 10 Food Label Tricks to Avoid in 2012” by Robert J. David, Ph.D. Read more: http://www.huffingtonpost.com/robert-j-davis-phd/food-labels_b_1173411.html?ref=email_share#s579404&title=Related_Video
WINForum and Best Teen Diets recommend healthy well balanced eating that includes fruits, vegetables, whole grains, protein and low-fat or fat-free dairy. We offer objective and relevant nutrition information. Visit our websites www.winforum.org and www.bestteendiets.org for more information.
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