When it comes to food labels, thereâ€™s more than meets the eye. Supermarket shelves are filled with rows and rows of products all screaming their own nutritional praises – even the most health-conscious shopper can become stumped. IÂ set the record straight on common, yet confusing- health food buzz words.
Donâ€™t be misled: the term organic is not regulated in Australia and the only way to guarantee youâ€™re eating organic is to look for the magic word ‘certified’. Anything labelled certified organic has been reviewed by certifying bodies, such as the Organic Food Chain (OFC).
Expert Advice: Not every food is necessarily better when organic. Most research shows no significant differences in key vitamin and mineral content in organic foods. Research has shown some organic foods have lower nitrate levels, higher vitamin C and selenium levels. However, there are other benefits of consuming organic foods, such as animal welfare and sustainability factors to consider.
GI refers to the speed at which carbohydrates are absorbed into the body and raise the glucose (sugar) readings in the blood.
Expert Advice: GI can be used as a guide to healthy eating, as long as you are aware of the limitations. For example, the GI of some fruits, vegetables and cereals can be higher than foods that are considered to be treats, such as biscuits, chocolates and cakes. Both the serving size of foods and the nutritional quality of the diet are just as important to consider.
I’m sure you know this one by now. Low fat refers to the reduced fat content in the food â€“ to replace the fat, sugar, flavours, and additives are typically added to boost flavour.
Expert Advice: Low fat doesnâ€™t mean low in kilojoules or sugar. Avoid added sucrose, glucose and trans fats. As always, read the label.
High in Antioxidants
If a product is labelled as containing a high level of antioxidants, it’s been fortified with non-naturally occurring compounds. Commonly, iron and vitamins B and D are added to bread and milk. Other antioxidants, like vitamins A, C and E, along with zinc and selenium, can be found in modified foods such as cereals, vegetable oils and soy products.
Expert Advice: These fortified supplements do not replace a bad diet â€“ they only â€˜top it upâ€™. And taking higher than recommended doses of some vitamins may cause problems. For example, the vitamins A, D, E and K are fat soluble, which means they are stored in the body and at high levels can be toxic. Excessive doses of some minerals may also cause problems, for example, iron toxicity which can cause an upset stomach.
When labelled â€œnaturally sweetenedâ€, a product has been sweetened with plant derivatives such as stevia or xylitol.
Expert Advice: Like anything sweet, moderation is key. These sweeteners taste like sugar but are lower in kilojoules. Remember that natural alternatives still go through a chemical refining process.
This article was originally published in elle.com.au