15 March 2022

Reading food labels: the reflex to adopt when you are celiac

Understanding the information on food labels Here is a practical sheet to help you decode the information found on food packaging. The ingredient list Order of presentation Ingredients are listed in descending order by weight. The first ingredient is the one present in the largest quantity in the food's composition. Additives, colorants, and preservatives Look for E codes (e.g., E300, E320...) and find out about their nature. E100 - E199: colorants E200 - E299: Preservatives E300 - E399: antioxidants and acidity regulators E400 - E499: Thickeners, stabilizers, and emulsifiers E500 - E599: pH regulators and anti-caking agents E600 - E699: flavor enhancers E900 - E999: miscellaneous agents ( Allergens They are often highlighted (in bold, italics, or underlined) to draw attention. Nutritional table Serving : check if the values are given per serving or for 100g/100ml. Beware! Servings can sometimes be misleading. Calories (kcal) : indicates the energy provided by the product. Macronutrients Carbohydrates : includes sugars. Fiber is often listed separately. Fats : separated into saturated, monounsaturated, and polyunsaturated fats Proteins : essential for tissue repair and growth Micronutrients Vitamins and minerals : listed as a percentage of the recommended daily value (DV) Nutritional claims "Low in fat": must contain less than 3g of fat per 100g "No added sugar": does not contain added sugars but may contain naturally occurring sugars "High in fiber": must contain at least 6g of fiber per 100g Expiration dates Use by date (UBD): "consume by" - after this date, the product may be unsafe. Best before date (BBD): "preferably consumed before" - after this date, the product may lose quality but remains consumable. Environmental information Labels: Organic (AB), Fair Trade, sustainable fishing (MSC), etc. Packaging: recyclable, sorting instructions, etc. Storage advice Keep refrigerated: specific temperatures often indicated Keep away from light and moisture: for dry products Good practices for making informed choices Compare products: use nutritional information to compare similar products Avoid hidden sugars: look for names like glucose, fructose, corn syrup. Prioritize ingredients NATURAL . Favor shorter ingredient lists. Beyond 5 ingredients, move on. Conclusion By understanding these elements, you can make healthier food choices that suit your needs. For more details and a complete list of additives, you can refer to specialized resources such as public health websites or databases on food additives.

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