Learn to look behind the labels on processed foods
which ones to choose.
Not all processed foods are created equal.
While there are, unfortunately, many processed foods that are virtually devoid of nutrients and therefore don’t serve our health in any way, there are some better options that are based on nourishing, whole-food ingredients.
Buying hummus is a good example. Some hummus brands may contain additives, preservatives or poor-quality ingredients that you might not feel comfortable consuming.
Yet there will be other brands that just contain the whole food ingredients you would use if you were to make it yourself, so these would be a great choice if you wanted to buy it ready-made.
Although some of the information on food labels can be very helpful, such as the ingredients list and the Nutrition Information Panel, other information on the packaging – typically on the front of the product (prime real estate!) – can be confusing or even potentially misleading.
Here are some examples of things to ignore on a food label:
97 per cent Fat Free (or 99 per cent...)
If you lived through the low-fat era, you may still be (consciously or unconsciously) gravitating towards products marketed as ‘‘low-fat’’. Having a low fat content does not make a food nutritious – this claim is often added to products that contain a bucketload of added sugar, such as low-fat sweetened yoghurts and lollies. A low-fat diet isn’t ideal for most people – the body needs nourishing fats from whole food sources.
No added cane sugar
Reducing added sugars from the way we eat is becoming more popular, which is great. But some food products have ‘‘no added cane sugar’’ written on the front of the packet. The key word in that sentence is ‘‘cane’’. Cane sugar is just one of a myriad of different added sugars, so this doesn’t necessarily mean the product is sugar-free. It is just cane sugarfree. Always check the ingredients list and/or the Nutrition Information Panel.
Low GI
The GI (glycaemic index) of a food is a measure of the speed at which it increases blood-glucose levels. This relates specifically to how quickly the carbohydrate in the food is digested and absorbed in the body. However it doesn’t take into account the total amount of carbohydrate that is eaten, which has the biggest impact on blood glucose levels. Having a low GI score doesn’t guarantee it is a nutritious choice – it is possible for a food that is high in sugar to have a low GI if it is also high in fat, as dietary fat slows down how quickly foods are digested.
Natural ingredients
While it sounds promising, ‘‘natural ingredients’’ is quite a vague claim and it doesn’t necessarily mean that the product is nutritionally balanced. Snack bars containing mostly dried fruits tend to contain natural ingredients, but they can still be a highly concentrated form of sugar.
To best support your health, choose mostly real, whole foods – the ones that don’t need a label to tell us they’re a nutritious choice. And if you buy some processed foods, do your best to disregard the marketing and check the ingredients list instead.
Dr Libby is a nutritional biochemist, best-selling author and speaker. The advice contained in this column is not intended to be a substitute for direct, personalised advice from a health professional. See Dr Libby live during her upcoming ‘What Am I Supposed To Eat?’ tour throughout New Zealand. For more information and to purchase tickets, visit drlibby.com