In this week’s edition we will continue our discussion on nutrition labels from top to bottom. Today, we look at cholesterol, sodium, sugar, fiber, allergens, and the ingredients list.
Cholesterol is an organic molecule required for the body to carry out everyday functions. It is important to understand that cholesterol is subdivided into Low-density Lipoprotein (LDL) and High-density Lipoprotein (HDL). When people refer to bad cholesterol, they are typically referring to high LDL; when people refer to good cholesterol, they are typically referring to HDL. It is important to keep the HDL and LDL levels in balance within our bodies. Some foods that can potentially raise LDL cholesterol include processed items, fast food, dairy, and meat. On the other hand, foods that can lower LDL cholesterol include vegetables, fruit, nuts, seeds, beans, and more. Notice how low-cholesterol foods are typically whole, minimally processed foods.
Up next is sodium, another critical molecule. Sodium is required by the body to control blood volume, blood flow, and even muscle functions. Excessive sodium intake is associated with high blood pressure and heart disease. Make sure to check nutrition labels for sodium content—and also go easy on the salt shaker so you don’t add too much. The recommended daily value is to stay below 2,300 mg. Foods commonly high in sodium include processed foods, deli meats, canned goods (look for sodium-free and BPA free if possible), and frozen/prepared foods.
Now let’s talk about sugar. Foods that contain natural sugars, like fruits and vegetables, provide fiber and are not to be feared. Fiber helps to slow down the release of sugar into the bloodstream, which further prevents blood sugar spikes and accompanied weight gain. Added sugars are dangerous sugars that contribute to diet-related illnesses like obesity, heart disease, and an increase in body fat, especially around internal organs. For men, the maximum amount of added sugar consumed in a day should not exceed 36 grams and, for women, it’s even lower at 25 grams. Keep these limits in mind the next time you think about that sugary snack. Instead, satisfy sweet cravings with natural foods like whole fruit or dried fruit. Dates and extra dark chocolate are great options for packing extra nutrients and health foods into your day. Also, keep in mind that many names can be used to describe the same ingredient. Some different names used to describe added sugar include: Honey, Sucralose, Fructose, Dextrose, Galactose, Brown Rice Syrup, Panocha, Ethyl Maltol, Caramel, Molasses, Treacle. If you feel unsure, do a quick web search for common sugar synonyms.
A quick break down on fiber. Fiber is an important type of carbohydrate that helps to break down bacteria living in your intestines. This process creates secondary molecules that provide many positive health benefits. If you do not consume an adequate amount of fiber, the bacteria in your gut can starve and will fail to produce any of those secondary molecules. The American Heart Association recommends eating a minimum of 25-30 grams of fiber per day. However, only positive health benefits are found with eating higher amounts. This is likely due to the correlation between high fiber diets and increased whole food consumption.
Up next is the topic of allergens. The eight major food allergens include milk, soy, eggs, peanuts, tree nuts, shellfish, fish, and wheat. Food allergies can cause both major reactions as well as minor reactions when ingested in trace amounts. The FDA treats common allergies seriously and requires nutrition labels to include a disclaimer if any allergens are present. Allergens are listed in one of two ways:
- They will be in parentheses following the name of the ingredient. An example is “lecithin (soy),” “flour (wheat),” and “whey (milk).”
- Allergens are sometimes listed immediately after or next to the list of ingredients in a contains statement: “Contains Wheat, Milk, and Soy.”
Lastly, let’s discuss the ingredient list. We will use the example of the common pantry bread item to discuss ingredients. Below are the ingredients from a bread nutrition label :
- Ingredients: Stone Ground Whole Wheat Flour, Water, Yeast, Brown Sugar, Wheat Gluten, Contains 2% or Less of Each of the Following: Salt, Monoglycerides, Enzymes, Ascorbic Acid, Monocalcium Phosphate, Soy Lecithin.
At first glance, many of the items seem unfamiliar. Another quick web search will help to uncover some of these unknowns. I looked up the ingredients in this bread product and found added sugars (brown sugar), unhealthy additives (Monoglycerides and Soy Lecithin are emulsifiers), salt, and more. Now I will think twice before making what I once felt was a nutritious whole-wheat purchase.
As you can see, there is a lot to discuss when it comes to nutrition labels. And so much to understand! This knowledge can help you make informed decisions when purchasing and eating your food. Try and set goals to maximize both taste and nutrition when planning your next grocery store visit.
Be sure to reach out to us with any questions at president.san.um@gmail.com. All of our posts are reviewed and approved by Michigan Dining’s Registered Dietician, Lindsay Haas.