Good health

Decoding food and drink labels to make healthier food choices

Jul 22, 2018

It's important to understand food labels to make healthier food choices. Source: Getty

In Australia, people are constantly being told to cut out fats and sugars from diets and to make healthier diet choices, yet decoding food labels and figuring out what is good and what’s bad can be tricky.

Aussies are consuming 14 teaspoons (60 grams) of extra or free sugar each day. Most is coming from beverages including soft drinks, energy and electrolyte drinks, fruit juices, fruit drinks and cordials, although the ABS recommends a maximum of nine teaspoons a day.

In many cases, people are unaware they’re consuming so much additional fats and sugars, with many in the industry putting the blame on food labelling.

“While consumers have a responsibility for their health, they also need access to ‘real’ facts in order to make informed lifestyle choices, especially when walking down the shopping aisle, Drew Bilbe, Co-Founder and CEO of Nexba Beverages said.

On the products people purchase, ingredients must be listed in descending order, meaning the ingredients containing the most amount of weight in the food or drink will be listed first. If sugar appears in the top three ingredients, it’s a good sign it may not be as healthy as you originally thought.

Having this knowledge is the first key. In most cases, food labels will show all the information you need and it’s important to take everything into consideration instead of just singling out sugar or fat.

Understanding food labels properly can help you make better health choices. Source: Pixabay

“It’s ideal to look at the whole picture rather than just one ingredient in the product, such as sugar,” Bilbe said. “As you do this, compare different brands of the same food type to determine the healthiest option.”

Labels can sometimes be misleading, especially when it comes to processed foods. If you’re ever unsure of an ingredient, a quick Google search should be able to assist, although most processed snacks or beverages do include added sugars. Also be aware that sucrose or high fructose corn syrup are other common sweeteners that can increase your daily intake of free sugars.

“While fructose or fruit sugar is found intrinsically in fruits and vegetables, as well as honey, it’s a good idea to be mindful of added fructose to processed or packaged foods, as this will load up your free sugar calories,” Bilbe noted.

As you’ll probably know, there’s an increasing amount of sugar-fee options available these days, although experts warn these products aren’t necessarily healthier and can come with their own side effects. Instead, opt for naturally sugar-free items or natural alternatives. This may include organic or raw honey and even cacao.

And, if you’re ever in doubt of what an ingredient or term means, it’s important to do your research and delay buying until you know exactly what you’re putting into your body. For instance, products that are low in fat may be high in sugar, which doesn’t make it healthier. This is particularly important when managing health conditions such as diabetes.