What to Look for When Reading Labels?
1. Ingredients List
Ingredients on the label are listed from the largest to the smallest quantity in the product. So if you're buying, for example, a vegetable paste, vegetables should be listed first, not oil.
👌🏻 When shopping, we can follow the rule - the shorter the ingredients list, the better!
However, every rule has its exceptions, and this is no different. An example might be products containing various spices and herbs, making the ingredients list longer but not diminishing the product's nutritional value.
2. Not All “E...” Are Bad
Below are those commonly found on labels.
Avoid:
❌ E-621 (monosodium glutamate)
❌ E-210 (benzoic acid)
❌ E-211 (sodium benzoate)
❌ E-220 to E-228 (sulfates)
❌ E-249 and E-250 (potassium and sodium nitrites)
These may appear in products and are not to be feared:
✅ E100 (curcumin)
✅ E101 (vitamin B2)
✅ E140 (chlorophylls and chlorophyllins), natural green color from plants
✅ E160 (carotenes), natural orange color from plants
✅ E300 (ascorbic acid, or vitamin C)
✅ E306 (vitamin E)
✅ E322 (lecithin) – a natural, plant-based antioxidant and emulsifier
Pay attention to nutritional value, including kcal, protein, carbohydrates, fats, and dietary fiber.
Compare products and choose those with significantly:
✅ more protein
✅ more dietary fiber
✅ less saturated fatty acids. (Be cautious not to select products containing palm oil).
3. Avoid Salt and Sugar
Salt and sugar are ingredients whose excessive consumption can negatively impact health. Therefore, it's essential to meticulously monitor these components in food products.
By thoroughly analyzing product labels and comparing options, opt for those with significantly less.
🍬 Sugar may also be hidden under different names, such as:
glucose, fructose, galactose, sucrose, lactose, maltose, dextrose, starch, maltodextrin, barley malt, syrups: glucose, glucose-fructose, agave, maple, date, rice, corn, honey, caramel, sugar: beet, invert, cane, brown, grape, fruit juice, concentrated fruit juice, juice concentrate.
4. Allergen List
Every label must include allergen information. Ensure the product does not contain ingredients you need to avoid due to allergies (if you have any).
5. Expiry Date
Pay attention to this note. Mainly to avoid food wastage. Two options may appear on the packaging:
Best Before - This is the date of the product's minimum durability. If after this date, the product does not raise concerns regarding texture, smell, or taste, it can still be consumed.
This note is often found on canned goods or frozen products.Use By - This is the safe consumption date. After this date, consumption may be risky for your health.
This note is often found on dairy or meat products.
At first glance, analyzing product labels may seem complicated, but over time it becomes intuitive and a habit. Gaining knowledge about ingredients and paying attention to salt and sugar content is an investment in health! Remember, our conscious food choices can bring long-term health benefits!
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