Understanding food labels is essential for the health conscious. Following is a guide to help consumers recognize ingredients that impact weight loss and health.

Translating Label-Speak

Identify the serving size and know how much one serving is. Avoid “fat-free” labels. Unless necessary (high cholesterol or on cholesterol medication), fat-free foods can contribute to inflammation.

• Check carb content and understand how carbs work and prefer lower-carb options with higher fiber content.

• Be skeptical of “sugar-free” labels. Look at the ingredients list closely for inflammatory substitutes.

• Read the ingredient list. Fewer ingredients usually mean fewer hidden sugars and unhealthy additives.

• Avoid high added sugars. Try to keep added sugars well below the recommended daily limits.

• Choose whole foods. Whenever possible, opt for nutritious, whole foods that are naturally better for the body.

Following these tips can help make more informed choices about the food we consume, aiding in better health and effective weight management. Here are some key elements to focus on.

Serving Size: Start with the serving size at the top of the Nutrition Facts panel. All subsequent nutritional information relates to this serving size, including total calories and grams of fat, protein and carbohydrates.

Macronutrients (Macros): Proteins, Fats and Carbohydrates: These are the main macromolecules. Fats are often broken down into saturated, unsaturated and trans fats. Avoid trans fats entirely, as they increase heart disease risk. Carbohydrates are further divided into fiber and added sugars. Starches, which convert to glucose, are the remaining carbs.

General Macro Rule: Keep protein high. Keep carbs low, especially avoiding high added sugars. Prefer unsaturated fats over saturated fats and avoid trans fats.

Beware of Labels: Terms like “low-fat”, “sugar-free” or “reduced sodium” often mean other ingredients are added to compensate for taste or texture. These additions can be inflammatory, promoting tissue inflammation, despite zero calories.

Ingredient List: Ingredients are listed in descending order of quantity. Avoid products where sugar (in its numerous forms) appears in the top three to five ingredients, especially if trying to lose weight or improve health. 

Added Sugars: Dietary guidelines recommend that less than 10 percent of our total calories come from added sugars. For a 1,500-calorie diet, this is 37 grams of sugar per day; for 2,000 calories, it is 50 grams per day. Most Americans exceed these limits.

Hidden Sugars: Sugar might not always be listed as “sugar” on ingredient lists. Look out for names such as dextrose, maltose, glucose, lactose, corn syrup, high-fructose corn syrup, and others.

Sugar Alternatives: Even “diet” drinks can be problematic, because sugar replacements might cause inflammation, swelling, sugar cravings and joint pain.

Dr. Lidia Adkins is the founder and owner of Carolinas Weight Loss Institute, located at 216 S. New Hope Rd., in Gastonia. For more information, call 704-271-9757, email [email protected] or visit cwli.net.

Carolinas Weight Loss Institute - 216 S New Hope Rd, Gastonia, NC

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