The best way to understand whether a food is healthy or not and whether we should eat it is to learn more about it. Food labels are a tool that allows us to make these informed choices. But… how do you read a food label?

Generally speaking, the list of ingredients lets us know which ingredients are added to the product and also the quantity of them. Did you know that they are listed in descending order? This means that the one that is first is the one that is present in the largest quantity. If the list of ingredients is very long, it means that the food is highly processed. In addition, we should look at the nutritional table and instead of looking at the calories, focus on seeing the quantity of fats (lipids), saturated fats, sugars and salt that the food contains. Here is a brief explanation of each point:

  • Nutritional table – what is it?

Table with the energy value per serving, the nutrients that make up the product, the quantities per serving and how much this quantity represents in the recommended daily values (RDV).

  • Energy value

The energy value is the first item on the nutritional table. It indicates the amount of calories per serving of food, shown in kcal (kilocalories). Calories are a measure of energy, that is, the energy value shows the amount of energy that is produced by our body from three nutrients found in the food, which are carbohydrates, proteins and total fats.

An important issue is that calories are processed differently by our bodies. Carbohydrates, proteins and fats have different compositions and functions, are used in different mechanisms and syntheses that occur in the body, and each nutrient generates a certain amount of calories.

In this sense, it is always more interesting to understand the nutritional table to know where the calories come from and which source is most suitable for your diet, rather than limiting yourself to just the caloric value of the food.

 

  • Carbohydrates

These are the components of food whose main function is to provide energy to the body's cells. They are generally found in greater quantities in pasta, rice, oats, grains and flours.

  • Sugars

Another important point concerns sugar, which is a type of carbohydrate.

In the nutritional table, sugars appear separately from total carbohydrates (“of which sugars”) to distinguish the amount of sugar that the food contains naturally from the sugars that are added.

  •  Proteins

Protein is a nutrient that participates in the formation of hormones and enzymes and in the structure and function of the body's tissues, muscles, cells and organs, making up approximately 17% of the human body's constitution.

Foods of animal origin have good concentrations of protein, such as meat, eggs and milk, but there are vegetables that are also considered good sources, such as legumes and soy derivatives.

  •  Total Fats

Fats are among the body's main sources of energy. They participate in the absorption process of other nutrients, such as vitamins, and are part of important organs, such as our brain, which is formed by approximately 60% of this nutrient.

Total fat refers to the sum of all types of fat found in a food, which includes unsaturated and saturated fats.

  •  Unsaturated fats

They are considered the most beneficial for health, and many studies show that they are allies of cardiovascular and brain health. These include omega-3 fatty acids, found in fish and krill oil, olive oil and the fat found in avocados and nuts.

  • Saturated fats

They are found in foods of animal origin, such as red meat, milk and dairy products, as well as foods of plant origin, such as coconut oil (or MCT).

  •  Dietary fibers

To the dietary fibers They are classified as soluble and insoluble. Soluble fibers control the absorption of carbohydrates by the body and help to reduce the absorption of fat. Insoluble fibers are not absorbed, but play an important role in the functioning of the digestive system. They help to eliminate fecal matter, stimulating the peristaltic movements of the gastrointestinal tract and absorbing water.

Whole grains, seeds, fruits and vegetables are foods that have good concentrations of fiber in their composition.

  •  Sodium

It is an important mineral for the functioning of our body: it acts on water balance, muscle contraction and blood pressure. It should be consumed in moderation.

Most foods contain sodium, and it is the main component of table salt.

 

We hope this reading has been useful and that it helps you make an informed choice. It is always best to consult your Vivafit nutritionist for more information on reading labels. Find out more about our nutrition service at your nearest Vivafit gym.