EN’s Guide to Reading Food Labels
We all know we shouldn’t judge a book by its cover, but can we judge a food by its label? Nutrition and health experts hope so, and with 20 years now under its belt, research on the iconic Nutrition Facts label reveals that it can be both helpful and confusing.
Food labels do help. While research has identified that people have a hard time understanding nutrition labels, new studies indicate that a majority of Americans read food labels, and that people who read them tend to have healthier diets. A survey by the International Food Information Council in 2013 showed that 67 percent of consumers look at nutrition information on labels. Label readers were found to have an overall healthier diet compared to non-label readers, according to a 2010 study published in the Journal of the American Dietetic Association. A 2012 study in the Journal of the Academy of Nutrition and Dietetics found college students who read food labels were more likely to have healthier diets overall, too.
The ingredients list. Manufacturers are required to list all ingredients used in a product in descending order by weight. Use the ingredient list to your benefit by choosing whole, minimally processed foods that list real ingredients you might recognize from a home kitchen. For example, “enriched flour” is a tip-off that the product is made from refined grains, which have had their germ and fiber removed. Choosing foods with shorter ingredient lists usually means you are choosing foods that are less processed.
Claims on the food label. The FDA regulates three categories of claims that can be used on labels:
- Health Claims describe a relationship between an ingredient and reduced risk of a health-related condition. Currently there are 18 FDA-approved health claims covering conditions like reduced risk for cancer and heart disease. One example: soluble fiber from oatmeal reduces the risk of heart disease.
- Nutrient Content Claims explain the level of a nutrient in the product, using terms such as free, high, and low, or they compare the level of a nutrient in a food to that of another food, using terms such as more, reduced, and ‘Low fat’ is an example of this type of claim.
- Structure/Function Claims describe the role of a nutrient or ingredient intended to affect the structure or function of the human body. An example: calcium builds strong bones.
New label changes on the horizon. The FDA has proposed a facelift to the Nutrition Facts label, whose only change to date has been the welcome inclusion of trans fats in 2006. Proposed changes include calories listed in larger type and %DV listed clearly to the left of the nutrient it relates to. Right now naturally occurring sugars and added sugars are combined in a single number but future changes will require labels to include “added sugars” separately, a nod to the growing concern about sugar in the American diet. Perhaps the most important change will be serving sizes, which will reflect more true-to-life portions. If approved, manufacturers will have two years to comply with the updates.
—Clare Tone, MS, RD
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