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Understanding Food Labels – Basic Terms Explained

October 30, 2008

You cannot pick up grocery items these days without seeing some form of nutritional statement claiming its relative health benefits. But what do these terms really mean and how relevant are they? To make life a little easier, this article will step you through some of the common terminology that you are likely to encounter in the supermarket, to help you decipher the contents of our shopping basket.

Energy

The two measures of energy in foods are Calories and kilojoules. Both measure the total energy contained in your food taking into account carbohydrates, fats and proteins. If you are trying to watch your diet, then this is the measure that you should be looking at. Any energy you eat in a day that you don’t use will be stored as body fat. It is also important to keep in mind that if you want to lose weight you need to eat a healthy, balanced diet and also incorporate regular exercise, so that you burn the energy that you consume.

Fat Free

Fat free is a label that we see on pretty much everything in the supermarket these days. For a lot of us it has become a quick reference for which foods to grab from the shelf. But if you really want to compare the fat levels of foods look at the nutritional information on the back of each product. This table will tell you the number of grams of fat per 100 grams and is more accurate than taking the label at face value. It is also important to remember that while watching our fat intake is important, it is the total Calories that you eat in a day that you should really manage over time.

Glycaemic Index (GI)

In its simplest terms, GI basically measures the type of carbohydrates a food contains and when you eat those foods what the resulting fluctuation in your blood glucose level will be. Low GI diets have been linked with maintaining long term health and can help prevent Type II (or mature age) diabetes.

High GI foods are typically high in sugar and can contribute to the peaks and troughs of energy that you feel throughout your day. If you are feeling that your energy levels are up and down or you are constantly reaching for quick energy snacks, you may want to consider incorporating more low GI foods into your meals. This will give your body some slow burning fuel and help you avoid snacking on high sugar foods.

This is just a quick overview of some common terminology you will see on food packaging. Hopefully this provides a starting point to clarify a few of the facts for you. If you have any concerns about your health or diet, it is always best to consult your doctor or a nutritionist.