Reading food labels: the definitive guide to healthy and informed choices
Good morning everyone!
I'm Carlotta Gagna and today I'm talking to you about a very important topic for anyone who wants to make more informed choices at the supermarket: how to read food labels and choose better products.
What is important to consider on labels
In this article we'll look together at what to check and how to best interpret the information shown on packaging.
The order of ingredients matters (a lot!)
Did you know that ingredients are listed in order of quantity?
The first ingredient in the list is the one most present in the product, and so on. This is an important indicator for understanding whether you're buying a truly worthwhile product.
Practical example:
If you're looking for a healthy spreadable cream and you find sugar as the first ingredient, it's better to leave it on the shelf… at that point, just choose Nutella! Instead, look for products with simple ingredients, such as hazelnuts or cocoa, at the top of the list.
Hidden sugars: how to identify them
Sugar can take many forms and names - even if we don't clearly see the word "sugar," it could be hiding under other labels: fructose, glucose, dextrose, maltose, corn syrup, concentrated apple/grape juice… the list is long!
How to spot hidden sugar?
- Read the ingredient list carefully: if you find more than one type of sugar, the product is probably excessively sweetened;
- Check the nutrition table: a quantity of added sugars below 10g per 100g of product is a good reference point.
Se potete, limitate il consumo di alimenti che sono pubblicizzati come “sani”, ma che in realtà sono ricchi di zuccheri aggiunti, come yogurt alla frutta o barrette confezionate (anche se sono “light”, “fit” etc.).
Fat content: watch out for saturated fats
Not all fats are equal, and learning to tell them apart is essential: unsaturated fats (such as those from avocado, nuts, and olive oil) have numerous benefits, while saturated and trans fats (often found in processed foods) can be harmful if consumed in excess.
How to tell them apart?
- Check the nutrition table for the entry "of which saturated fatty acids";
- product is considered high in saturated fats if it exceeds 5–7% per 100g;
- Watch out for hydrogenated or partially hydrogenated fats, often found in packaged baked goods.
Expiry date: freshness and safety
The expiry date also deserves attention it's not just a safety indication, but it can also tell you something about the freshness of the product.
What to check?
- Best before (BBE): Indicates that the product is still safe to eat even after the stated date, but may have lost some characteristics in terms of flavour, texture, or aroma;
- Use by (strict expiry): In this case, consuming the product beyond the stated date can be dangerous.
"High protein" doesn't always mean healthy
Many packaged products boast the label "high protein" or "light" to attract consumers, but these products are not always truly healthy.
What to check?
- Check the sugar and fat content: a high-protein product can still be rich in sugars or ingredients that make it ultra-processed.
- Also, while it is essential to ensure you have an adequate protein intake, remember that an excess of protein can also be harmful to your body!
Tip: prefer simple products, such as plain Greek yogurt, which are naturally rich in protein without unnecessary additions.
Practical tips for shopping mindfully
- Try to choose minimally processed foods;
- Always compare multiple products: read the labels and choose the option with less sugar and saturated fat;
- Don't be fooled by marketing: terms such as "organic," "high protein," "natural," or "light" do not always guarantee a truly healthy product.
Conclusion
Reading food labels may seem complex at first, but with a little practice it becomes a valuable habit for making healthier and more informed choices.
Knowing the ingredients will allow you to buy products that are truly suited to your lifestyle and the goals you want to achieve.
Next time you're at the supermarket, arm yourself with curiosity and attention: your body will thank you!
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A big hug and see you next time!
Carlotta