Navigating Nutrition Labels: How to Decode Health Claims

You’re standing in the grocery aisle, surrounded by a sea of colorful packages adorned with enticing health claims and promises. These labels beckon “low-fat” and “sugar-free,” yet deciphering their meaning still feels like solving a complex puzzle.

Nutrition labels are your guide on the path to informed food choices. They provide valuable information about what you’re putting into your body, and understanding these labels is key to fostering a healthy lifestyle!

In the world of dietary supplements and packaged foods, you will encounter both nutrition labels and supplement facts. While seemingly subtle, grasping the differences between nutrition labels and supplement facts is not only a matter of regulatory compliance but also a gateway to providing valuable insight into the products you consume.

 

 

Understanding Nutrition Labels vs. Supplement Facts

 

Nutrition labels, mandated by the Food and Drug Administration (FDA) for most packaged foods, provide detailed information about the product’s nutritional content. These labels typically include serving size, calories, and the amounts of various nutrients per serving (1). 

On the other hand, supplement facts are required for dietary supplements like vitamins, minerals, and herbal products (such as The Plug). While similar to nutrition labels in layout, supplement facts detail the quantity of each nutrient or ingredient per serving, allowing consumers to understand what they are ingesting when taking supplements (1).

Key Components of Nutrition Labels

At first glance, nutrition labels may appear to have a lot of information that can be overwhelming at first, but breaking it down bit by bit makes it less intimidating! Let’s dive into the key components using a real nutrition label:

 

Source: U.S. Food and Drug Administration

 

Serving size: This tells you how much food is in one container and how many calories and nutrients are in that amount (2). 

Servings per container: This lets you know many individual serving sizes are in the container.

Calories: This tells you how much energy you will get from one serving of food. Kilojoules (kJ), the scientific unit for energy, are how we measure the energy your body gets from food and drinks. One calorie is equal to 4.18 kilojoules (3). The amount of kilojoules in a food depends on two things: its portion size and how much protein, fat, and carbs it packs. Unsurprisingly, foods loaded with added sugar, fats, or alcohol come with the biggest kilojoule punch. On the other hand, fruits, vegetables, and legumes are lighter on the kilojoule scale.

Total fat, saturated fat, trans fat, and cholesterol: At its core, fat serves as a vital source of energy for our bodies, playing a pivotal role in cellular function, hormone production, and nutrient absorption. Despite its essential role, the blanket term “fat” carries negative connotations, fueling misconceptions and dietary restrictions that may inadvertently deprive us of its benefits. Fat is an important nutrient that your body needs for energy, but some types of fat are healthier than others (4)

Saturated fat has long been cast as the villain in the dietary narrative, accused of clogging arteries and increasing the risk of heart disease (5). While excessive consumption of saturated fat may indeed pose health risks, recent research suggests that its impact on cardiovascular health may be more nuanced than previously believed. Rather than demonizing all sources of saturated fat, a balanced approach that emphasizes moderation and focuses on whole food sources may offer a more nuanced perspective.

Trans fat, on the other hand, stands as a universally recognized enemy in the realm of nutrition. Formed through hydrogenation, a process that converts liquid oils into solid fats, trans fat wreaks havoc on our cardiovascular health. It does so by raising LDL cholesterol levels (commonly referred to as “bad” cholesterol) while simultaneously lowering HDL cholesterol levels (aka the good kind) (6). Despite efforts to reduce its presence in processed foods, trans fat continues to lurk in unsuspecting products, underscoring the importance of vigilant label reading and consumer awareness.

Cholesterol, often lumped together with fats, occupies a unique position. While cholesterol is essential for the synthesis of hormones and cell membranes, elevated levels of LDL cholesterol have been linked to an increased risk of heart disease (7). However, the relationship between dietary cholesterol and blood cholesterol levels remains a topic of debate, challenging conventional wisdom and prompting a reevaluation of dietary guidelines.

The Plug has undertaken a clinical study to explore the impact of our products on cholesterol levels. Our study revealed that in just seven days, the test group showed lower amounts of total cholesterol by 3.55% and LDL cholesterol by 6.47% — thus contributing to healthier cardiovascular health for our consumers!

 

 

Sodium: You’re probably aware that this is the scientific name for salt, right? While our bodies only need around 500 milligrams of salt daily for vital functions, a diet overloaded with salt can wreak havoc on your health (8). High blood pressure, heart disease, and stroke all become more likely culprits. On top of that, excessive salt intake can even lead to calcium loss, potentially weakening your bones.

Total carbohydrates, dietary fiber, and sugars: Carbohydrates are your body’s main source of energy. Dietary fiber is a type of carbohydrate that helps you feel full and can help lower your risk of heart disease (9). Sugars are found naturally in some foods, but they are also added to many processed foods under various guises. Consuming lots of added sugar can contribute to weight gain, insulin resistance, and chronic diseases like type 2 diabetes. Luckily, The Plug does not include added sugar in its proprietary formula!

Protein: Protein is important for building and repairing tissues. The recommended daily intake of protein varies depending on factors such as age, gender, weight, and activity level. Generally, it is recommended that adults aim for 0.8 grams of protein per kilogram of body weight per day. However, for those engaged in regular exercise or seeking to build muscle, protein requirements may increase to 1.2-2.2 grams per kilogram of body weight per day, depending on their fitness goals (10). Contrary to popular belief, protein is not solely the domain of animal-based foods. A diverse array of plant-based sources, including legumes, nuts, seeds, and grains, offer ample protein to meet dietary needs.

Calculating your protein requirements can be simplified using a straightforward formula:

Protein (g) = Body Weight (kg) × Recommended Protein Intake (g/kg)

For example, a sedentary individual weighing 70 kilograms would aim for approximately 56 grams of protein per day (70 kg × 0.8 g/kg). However, someone actively engaged in strength training might adjust their intake to 105-154 grams per day (70 kg × 1.5-2.2 g/kg) to support muscle growth and recovery (11).

Vitamin A, vitamin C, calcium, and iron: These are just a few examples of the many vitamins and minerals that are listed on nutrition labels. Vitamins and minerals are essential for many bodily functions.

Macronutrients, including carbohydrates, proteins, and fats, are the cornerstone of a balanced diet. While they take center stage on nutrition labels, it’s the micronutrients that play the role of unsung heroes in maintaining our health. Beyond macronutrients, nutrition labels list micronutrients like vitamins and minerals, each crucial for specific bodily processes (12). 

For example, vitamin C acts as a potent antioxidant, bolstering our immune system’s defenses against harmful pathogens and promoting collagen synthesis for skin health (13). Meanwhile, minerals like calcium and phosphorus form the sturdy scaffolding of our bones and teeth, ensuring their strength and integrity throughout our lives (13)!

 

The world of food packaging is filled with health claims and enticing marketing terms. Knowing to differentiate between genuine health benefits and marketing tactics allows you to make choices aligned with your wellness goals!

Tips for Making Informed Choices

Now that you know the key components of nutrition labels, you can go discover practical strategies to leverage them for your benefit! Realize though that understanding nutrition labels goes beyond interpreting numbers; it’s about taking charge of your well-being. By wielding the mighty power of these labels, you can navigate those grocery aisles with confidence, selecting options that nourish both your body and mind. Let’s become healthier together this year, PlugFAM!

Bibliography 

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2. Food Labeling [Internet]. BrainKart.com. Available from: https://www.brainkart.com/article/Food-Labeling_32678/

3. Energy in food (kilojoules and calories) [Internet]. Better Health Channel | Victoria State Government. Available from: https://www.betterhealth.vic.gov.au/health/healthyliving/kilojoules-and-calories

4. Ahmed S, Shah P, Ahmed O. Biochemistry, Lipids. StatPearls [Internet]. Updated 2023 May 1. Available from: https://www.ncbi.nlm.nih.gov/books/NBK525952/

5. Valk R, Hammill J, Grip J. Saturated fat: villain and bogeyman in the development of cardiovascular disease?. European Journal of Preventive Cardiology [Internet]. 2022 Dec 21;29(18):2312-2321. Available from: https://pubmed.ncbi.nlm.nih.gov/36059207/ 

6. Marchand V. Trans fats: What physicians should know. Paediatrics & Child Health [Internet]. 2010 Jul-Aug;15(6):373-375. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC2921725/

7. Linton MF, Yancey PG, Davies SS, Jerome WG, Linton EF, Song WL, et al. The Role of Lipids and Lipoproteins in Atherosclerosis. Endotext [Internet]. Updated 2019 Jan 3. https://www.ncbi.nlm.nih.gov/books/NBK343489/ 

8. Salt and Sodium [Internet]. The Nutrition Source | Harvard T.H. Chan School of Public Health. Available from: https://nutritionsource.hsph.harvard.edu/salt-and-sodium/#:~:text=It%20is%20estimated%20that%20we,may%20be%20pulled%20from%20bone 

9. Carbohydrates [Internet]. Cleveland Clinic. Available from: https://my.clevelandclinic.org/health/articles/15416-carbohydrates 

10. Lonnie M, Hooker E, Brunstrom JM, Corfe BM, Green MA, Watson AW, et al. Protein for Life: Review of Optimal Protein Intake, Sustainable Dietary Sources and the Effect on Appetite in Ageing Adults. Nutrients [Internet]. 2018 Mar 16;10(3):360. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC5872778/ 

11. Alger AH. 7.5 Estimating Protein Needs [Internet]. Pressbooks. 2022. Available from: https://pressbooks.calstate.edu/nutritionandfitness/chapter/7-5-estimating-protein-needs/

12. What are macronutrients and micronutrients? [Internet]. Geisinger. 2023 June 20. Available from: https://www.geisinger.org/health-and-wellness/wellness-articles/2023/06/16/17/22/macronutrients-micronutrients 

13. Vitamins and minerals [Internet]. Better Health Channel | Victoria State Government. Available from: https://www.betterhealth.vic.gov.au/health/healthyliving/Vitamins-and-minerals