How to Read and Understand Food Labels for Optimal Health
The Nutrition Facts label can help you make healthier eating choices and identify nutrient-dense foods for a healthy diet.
Welcome back to another edition of The Incredible Machine newsletter. I am Dr. Paul Manhas, MD, Dad (x2), Husband, and co-owner of Manhas Health Co.
I am thrilled to delve into the crucial topic of reading food labels—an essential skill for making informed choices about our nutrition. As we navigate the aisles of grocery stores and make selections for our meals, understanding food labels empowers us to prioritize our health and well-being.
The Art of Decoding Labels
Nutrition labeling became mandatory in Canada in 2007 on all prepackaged foods. Since then, nutrition and ingredient information has been listed on the food label. They have been designed to be easy to find, simple to read, and to allow Canadians to make informed food choices.
What Information is on a food label?
By law, all prepackaged foods must have the following:
A Nutrition Facts table
An ingredient list
The Nutrition Facts table is meant to allow you to:
learn about the calories and nutrients the item contains
make it easy to compare similar foods
look for foods that have a little or a lot of a certain nutrient
select foods for special diets
It must include the serving size, calories, % Daily Value and 13 core nutrients (fat, saturated fat, trans fat, cholesterol, sodium, carbohydrate, fiber, sugars, protein, vitamin A, vitamin C, calcium, and iron). The format is consistent across all food products to allow for easy comparison between different items.
However, deciphering these labels requires more than just a glance. The food industry is filled with very smart people who are very skilled at deception and use human psychology against you.
Did You know? On a food label, whatever is listed first is the highest amount of that food. So, when scanning through ingredients, keep in mind that the order matters—it's a clue to the relative proportions of various components in the product. This simple tip can help you better understand what you're consuming and make more informed choices for your health.
Navigating Ingredients: Quality Over Quantity
For packaged foods, the ingredient list serves as our compass, guiding us through the nutritional landscape. Opt for products with short ingredient lists, preferably consisting of recognizable, whole-food ingredients. Avoid additives, artificial sweeteners, and excessive preservatives, as these may compromise our health in the long run.
Remember- the highest quality food has no label. The second highest quality food has 1 ingredient.
A personal example: After getting into the habit of reading labels, I have mostly stopped consuming condiments. I was surprised to see that almost every condiment, whether It was labeled as "homemade" or "natural", used canola oil as one of its main ingredients. I now opt to make my condiments using plain Greek yogurt as the base.
Key Indicators: Fiber, Protein, and Sugar
Prioritize key nutritional indicators: fiber, protein, and sugar content. High fiber and protein content promote satiety and support overall well-being, while low sugar intake helps mitigate the risk of chronic diseases. By focusing on these essential components, you will pave the way for balanced nutrition and sustained vitality.
The Deceptive Sugar Trap
Beware of hidden sugars lurking within packaged foods, masquerading under various names and aliases. Even seemingly wholesome products may harbor excessive sugar content, undermining our health goals. By scrutinizing food labels and opting for low-sugar alternatives, we safeguard ourselves against the pitfalls of excessive sugar consumption.
Empowering Choices for Longevity
In our quest for vibrant health and longevity, knowledge is our greatest ally. By honing our skills in reading food labels, we empower ourselves to make informed choices that align with our wellness goals. Let's embark on this journey together, armed with the tools to navigate the nutritional landscape and optimize our health from within.
Did you know?
Many grocery stores have dietitians who are available to help customers with cooking, reading labels, and meal prep ideas. Ask your grocery store if they have a dietitian on staff.
Key Takeaways:
Ingredient Awareness: Prioritize whole-food ingredients and avoid products with lengthy, unfamiliar ingredient lists.
Nutritional Signifiers: Focus on fiber, protein, and sugar content as key indicators of a product's nutritional value.
Mindful Consumption: By cultivating awareness of food labels, we empower ourselves to make informed dietary choices that support longevity and vitality.
Accompanying Video
In our accompanying video, I delve deeper into the intricacies of food labels, offering practical tips and insights to enhance your label-reading prowess.
Join the conversation and share your experiences with deciphering food labels. Together, we can unlock the secrets to vibrant health and well-being.
To your health and vitality,
Dr. Paul Manhas, MD. CCFP
Co-founder & Director of Performance Services at Manhas Health Co. Clinical Instructor, UBC Faculty of Medicine.
Follow me on Instagram for more insights and Q&A: @drpaulmanhas