🏷️ Deciphering Food Labels: 3 Keys to Making the Right Choices 🏷️

🔍 1. Read the Ingredients List (and in Order!)

The ingredient list is your best friend for knowing what's actually in a product. Here are some key points:

Ingredient Order : Ingredients are listed in order of quantity, from most to least. If sugar or oil appears among the first, the product is probably very sweet or fatty.

Watch out for hidden ingredients : Manufacturers sometimes use different terms for sugar (glucose syrup, fructose, maltose, etc.) or fat (hydrogenated vegetable oil, modified fats). These variations can make the product appear less sweet or fatty than it actually is.

Less is more : Choose products with a short and simple ingredient list, without additives or preservatives like E followed by numbers (like E450).

Example : For a plain yogurt, the list should simply include "milk" and "lactic ferments." If you see added flavors, colors, or sugars, this indicates a more processed product.

🍭 2. Decipher Nutritional Claims ("No Added Sugar", "Light", etc.)

Marketing labels on packaging can sometimes be confusing. Here are the most common terms and what they actually mean:

"No added sugar" : This means no sugar has been added, but the product may still contain naturally occurring sugars (as in fruit juices or compotes). It is therefore always useful to check the sugar content on the nutrition label.

"Light" or "Low" : These terms indicate that the product contains at least 30% fewer calories, fat, or sugar than the regular version. But be careful, this doesn't guarantee that the product is actually healthy; it may contain other compensating ingredients (like artificial sweeteners or starch).

"Source of fiber" or "high in fiber" : These terms are governed by European regulations. A product that is a "source of fiber" must contain at least 3 g of fiber per 100 g, and a product that is "high in fiber" must contain at least 6 g of fiber per 100 g.

Tip : Natural products like fruits, vegetables, and legumes are naturally rich in nutrients and don't need these claims.

📊 3. Understand the Nutrition Facts: Calories, Sugars, Fats, etc.

The nutritional table is often dense, but here is the main information to check to quickly understand the nutritional value of a product:

Calories : This indicates how much energy the product will provide you. Comparing similar products can help you choose the lowest-calorie version, especially for ultra-processed foods.

Fat (of which saturates) : Total fat includes both good and bad fats, but the "of which saturates" label identifies saturated fat, which is recommended to be limited. Ideally, saturated fat should make up less than 10% of your total calories.

Sugars : Check the sugar content, especially for products that claim to be "healthy." For example, fruit yogurt can contain up to 15g of sugar per pot (that's 3 teaspoons!).

Fiber : Fiber promotes satiety and digestion. Choose products rich in fiber, especially grain products (cereals, breads, etc.).

Example : If you're deciding between two types of cereal, compare their fiber and sugar levels. A good choice will contain at least 5g of fiber and less than 5g of sugar per 100g.

---

💡 In Summary: How to Make the Right Choices? 💡

Choose products with short and simple ingredient lists . The fewer additives, the better for your health.

Beware of nutritional claims : They do not necessarily imply nutritional quality. Choose raw and minimally processed products.

Use the nutrition facts table to compare similar products , especially checking saturated fat, sugar and fiber.

Knowing how to read food labels means taking back control of what you eat and making more conscious choices for your health! The next time you go grocery shopping, take a few minutes to analyze this information and choose products that will truly nourish your body.