In a previous article on food labels, we looked at what manufacturers mean when they list the nutrient content of a food or beverage in terms of portion size or per 100g/100ml. We also looked at measures you can use to determine if a food or drink is low in energy.
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In this article, we take a look at how you can read labels and decide if the food or beverage you are buying is low or high in protein, fat or carbohydrates.
Protein
Readers should always keep in mind that there is a difference between proteins derived from animals (meat, fish, milk, cheese, eggs) and plants (legumes and soya products).
If you are looking for a food that is "high in protein", it needs to contain 10g of protein per 100g of solids, or 5g per 100ml in the case of liquids.
In addition, if the food/drink is derived from animal products (meat, cheese, milk), you can be even more sure that you are getting high-quality protein that contains all the so-called "essential amino acids" required for growth and tissue repair.
When the new SA Food Labelling Regulations come into effect in the future, manufacturers will only be allowed to make claims that their product is high in protein if it meets certain specified standards.
This will prevent manufacturers from making claims that a product that, for example, contains 10g of protein/100g, but contains protein of inferior quality, is a top-class protein source.
Fats
Most people are interested to know if the products they purchase are low in fat. To qualify for this classification, the product should contain no more than 3g per 100g or 1,5g per 100ml of total fat.
A good example of this type of difference is seen when we compare 2% milk with fat-free milk. The 2% milk still contains 2g of fat per 100ml and does not qualify for the "low in fat" label. Compared to full-cream milk with a fat content of 3,3g/100ml, 2% or what is nowadays still called "low-fat" milk has a reduced fat content, but it is not yet really low in fat.
Fat-free or skim milk, on the other hand, which contains 0,2g of fat/10 ml is truly a "low-fat" product.
This also applies to all those so-called "slimming bars" and diet products and diabetic chocolates. Check the labels and you will find that most of these products contain more than 3g of fat/100g or per 100ml and are thus NOT low in fat as the ads try to tell you.
Saturated fat, trans-fatty acids and cholesterol
Besides ascertaining the total fat content of foods and beverages, it is also important to check how much saturated fat, trans-fatty acids and cholesterol foods and drinks contain.
These three fats all contribute to the development of degenerative diseases such as heart disease and certain types of cancer.
Anyone with increased blood fat levels or cholesterol problems needs to ensure that the foods he or she purchases are not loaded with saturated fat, trans-fatty acids or cholesterol.
The following rules apply when judging a food/beverage label:
Saturated fat: Low: 1g per 100g or 0,75g per 100ml
Trans-fatty acids: Low: 0,1g per 100g or 100ml
Cholesterol: Low: 20mg per 100g or 10mg per 100ml
Beware of misleading label statements such as "Contains zero cholesterol" or "Cholesterol-reduced", if the food in question wouldn't have contained any cholesterol in the first place.
A good example is the plant oils (sunflower, canola, olive oil etc.). Plant oils don't contain any cholesterol anyway, so statements relating to the cholesterol content of such oils are just a marketing ploy.
When manufactures make comparative claims on their labels or in advertising, it is also important to check what they are comparing their products with. If a manufacturer says his mayonnaise has 50% less saturated fat than other mayonnaise products, check this out to make sure it's true.
Trans-fatty acids are particularly harmful fats and it is always a good idea to try and buy foods and drinks that are "virtually free of trans-fatty acids". Unfortunately, many manufacturers don't list the trans-fatty acid content of their products, but hopefully this situation will improve in future.
Carbohydrates, sugar and dietary fibre
Carbohydrates, sugar and dietary fibre are also all important nutrients that consumers want and need information about.
Diabetics, for example, need to know how much carbohydrate and sugar they are ingesting when they eat foods bought in the supermarket so that they can include these foods in their diet plans. I also know that there are many consumers who are anxious to cut down on carbs (something I don't basically approve of!).
So, check your labels and whether a product contains 13g of carbs/100g or 6,5g of carbs/100ml (in the case of liquids). This means that it is "high in carbohydrate". Athletes, who are looking for high-carb foods to fuel their exercise needs and for carbo-loading, will also find this information useful.
When it comes to sugar, many manufacturers don't list the sugar content separately at present. But some do, and it's a good idea to check how much sugar you are ingesting. For a product to be free of sugar, it should contain less than 0,5g per 100g/100ml.
This applies to fruit juices, which are advertised as "sugar-free", but where most of the carbohydrate is actually sugar derived from the fruit (e.g. fructose, sucrose and glucose). So, don't be fooled by the labels.
Dietary fibre is an essential nutrient that not only ensures regularity, but can also lower blood fat levels and ensure bowel health.
To be classified as "high in fibre", a food needs to contain 6g per 100g or 3g per 100 ml. Once again, it is important to read your food labels to see if those high-fibre products you purchase really meet the criterion or if they are actually not high in fibre and the advertising is misleading you into buying a health bar that is high in energy and fat or sugars, and low in dietary fibre! Don't be misled.
I hope you are starting to get an idea of what you should be looking out for on food and drink labels when you go shopping. Don't just go for a product because the ad says it's "low in fat" or "high in fibre" or any other claim. Check what it really contains against these criteria and make your own informed decisions. – (Dr Ingrid van Heerden, DietDoc, December 2006)
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