Understanding how to read a food label can be a very useful tool to reach your health and nutrition goals. But knowing how to read a label properly takes practice, guidance, and an understanding of key words, definitions, and interpretation of values.
Reading food labels can benefit people with certain health conditions who need to avoid or limit ingredients or nutrients. For example, labels provide information on carbohydrates, fiber, and added sugars, which can impact blood sugar levels in people with diabetes.
Read on to learn how to master a food label from top to bottom, what terms to be weary of, and suggestions for people with certain health conditions.
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How to Read a Nutrition Label From Top to Bottom
The nutrition facts food label refers to the back of the label where you can find specific amounts for key nutrients and the ingredient list. The Food and Drug Administration (FDA) updated the Nutrition Facts label in 2016.
These changes included making certain fonts larger (like serving size and calories), updating serving sizes to reflect amounts people are eating and not what they “should be eating,” providing consumers with total amounts of added sugar, the definition of percent Daily Value, and adding amounts of other key nutrients, like vitamin D and potassium.
To read a nutrition label, start at the top and work your way down.
Serving Size and Servings Per Container
The changes made by the FDA in 2016 regarding serving size and servings per container reflect what consumers are actually eating as opposed to what they should be eating. The servings per container lists how many servings are in the entire container, box, or bag.
And the serving size reflects the quantity of one serving. Both are provided in familiar units, such as cups or pieces followed by the metric amount, like grams (g).
The nutrients listed are reflective of one serving. Should you consume more or less of the serving size, you’ll need to adjust the numbers accordingly. For example, if there are four, 1-cup servings in a container and you eat 2 cups, you must double the number of nutrients. If you eat one-half cup, you will divide all the nutrients in half.
Key Points on Serving Size
Keep in mind that the serving size is not recommended to inform you how much you should eat, rather it’s a reflection of how much people usually eat. All specific nutrient recommendations should be individualized.
Calories
Calories are now listed per serving in larger, bolder font. A calorie is a unit of energy. Carbohydrates, fat, and protein contain calories that provide our bodies with energy. The resting metabolic rate is the amount of calories the body needs to breathe, sleep, and maintain current body weight.
But the body's needs are different based on weight, age, gender, activity level, overall health, and whether or not a person wants to gain, lose, or maintain weight. A person looking to lose weight will want to create a calorie deficit, that is, eating fewer calories than they use in a day.
Total Fat
The total fat is reflective of the total amount of fat (mono, poly, trans, and saturated fat) in one serving. Fat is a macronutrient that provides 9 calories per gram. The label will further break down fat into saturated fat and trans fat. Food labels may voluntarily list the amount of poly and monounsaturated fats, but they are not required.
Cholesterol
Cholesterol is a waxy, fat-like substance involved in producing certain hormones and in making and maintaining certain parts of the cell. Your liver makes cholesterol, but you can also get it from food. Foods that contain cholesterol are mainly animal products, such as dairy and meat.
Although it used to be believed that a diet rich in dietary cholesterol can increase blood cholesterol, high intake of saturated fat can increase low-density lipoprotein (LDL), or “bad,” cholesterol.
Sodium
Sodium is an essential electrolyte. However, eating too much of it can increase the risk of developing high blood pressure. Sodium is often added to packaged foods to enhance flavor and increase shelf life.
The American Heart Association recommends consuming no more than 2,300 milligrams (mg) daily and an ideal limit of less than 1,500 mg per day for most adults, especially those with high blood pressure.
Carbohydrates, Fiber, and Added Sugar
Carbohydrates provide the body with energy and are found in a variety of food sources, including fruits, vegetables, legumes, whole grains, flour, sugar and other sweeteners. When reading a nutrition facts label, the carbohydrates are listed in total. Underneath, it shows how many carbohydrates come from fiber, sugar, and added sugar.
Added sugar is not the same as sugar from a natural source. For example, a strawberry contains carbohydrates, fiber, and natural sugar, but not added sugars.
The added sugars line is a 2016 update to the Nutrition List meant to help consumers be aware of how much sugar they consume. The Dietary Guidelines for Americans recommends less than 10% of total daily calories come from added sugar.
Percent Daily Values
Percent daily values are based on a 2,000-calorie diet. They tell you how much of a specific nutrient contributes to the needs of a generalized diet (set at 2,000) calories. Items that are 5% and lower are considered to be low in that nutrient, while those 20% and higher are thought to be high.
Not every nutrient has a percent daily value because generalized percentages may not be available for that particular nutrient. Values are set for someone who is following a calorie intake of 2,000. Therefore, percent daily values will change based on your individualized needs.
For most people it’s advantageous to choose foods with higher percent daily values for fiber, vitamin D, calcium, iron, and potassium and lower in saturated fat, sodium, and added sugar.
Nutrients
Nutrients required to be listed on a food label include vitamin D, calcium, potassium and iron. These nutrients are listed because many people need to consume adequate amounts of them.
Ingredients List
Reading the ingredients list is important, especially if you have an allergy or specific nutrition goals. On a product label, the ingredients are listed in descending order,with the most abundant ingredients listed first. For example, if the first or second ingredient is sugar (or another sweetener), that item is high in sugar. To confirm, look up and read the number of grams of added sugar.
Ingredients lists can also help you identify which foods are considered to be 100% whole grains and which foods have added sodium or other ingredients.
Terms on Food Labels That Don’t Always Mean What You Think
Certain claims or terms on the front or back of a label can be confusing. For example, a popular marketing term is “net carbs.” This term is meant to describe the amount of carbohydrates that are absorbed or metabolized by the body that can have an impact on blood sugars. They are calculated by subtracting the fiber and sugar alcohols from total carbohydrates.
For instance, if the total carbohydrates are set at 20 g and the food contains 5 g of fiber, the net carbs would be 15. The problem is that the FDA does not officially recognize this term. The theory is based on the fact that these carbohydrates are not metabolized (which is not always the case).
The American Diabetes Association does not support the net carbs value but instead recommends that people with diabetes refer to the total carbohydrates on the nutrition facts label first. This is because people can have variable responses to food and the only way to really know how a food affects your blood sugar is to check your blood sugar after eating it.
Terms like "no sugar added" and "sugar-free" do not mean that the product is carbohydrate-free. These products may still contain carbohydrates. For example, sugar-free ice cream (which is made from milk and milk contains carbohydrates) is not carbohydrate-free.
Suggestions for People With Diabetes
If you are a person with diabetes, one of the most important components of the label will be the amount of carbohydrates a food contains. Carbohydrates are the macronutrients that impact blood sugars the most. Understanding the types of carbohydrates you eat and their amounts is particularly important if you follow a diet that requires a specific amount of carbohydrates or count carbohydrates to match insulin needs.
Foods higher in fiber can assist in blood sugar management as they are digested slowly. Look for carbohydrates that are a good or excellent source of fiber. These foods will contain 2.5–5 grams of fiber per serving.
Watch out for foods that contain a lot of added sugar. Sugar is a simple form of carbohydrate that can raise blood sugar quickly, especially when eaten in isolation. For example, if a person with diabetes has low blood sugar (hypoglycemia), it is recommended to eat a simple source of sugar, like 1 tablespoon of sugar or honey, to raise it quickly.
If you have diabetes and a history of heart disease, you should also pay attention to the sodium and fat values on the label. Foods lower in sodium and saturated fat are recommended.
What Parts of a Nutrition Label Matter the Most?
A nutrition label is meant to be used as a tool to help you meet your individualized nutrition needs. The most important component will depend on your goals, overall health, and nutrient needs.
If you are a person who has high blood pressure you may focus on the sodium content. Caregivers of persons with diabetes can use the food label to inform them on the total number or carbohydrates, fiber, added sugars, and protein in a food.
Someone who is trying to lose weight may look at the label to assess how many calories, fiber, and protein are in a food.Or those people with a vitamin D insufficiency may look at the label to assess how much vitamin D it contains.
The ingredients list is often overlooked and can tell you the full story of what the food is made from and where the nutrients are coming from. This part of the label is extremely important for identifying food allergens and sensitivities.
Summary
The nutrition facts label can serve as a valuable tool to help you achieve your health goals and nutrient needs. You can use the label to make informed purchases and assess how foods fit into your eating plan. Understand that your health and nutrition goals are unique to you. The key features you are looking for can vary based on your needs. When in doubt, reach out to a health professional or registered dietitian for guidance and support.
