A study from the universities of Santiago de Compostela, Tennessee and the Agricultural Economics Research Institute of Norway, suggests that the body mass index of people who read labels may be 1.49 points less than those who do not take account for this information However, sometimes our reading of nutritional labels may be wrong.
It is suggested that you choose "free", "low", "reduced", "light" foods in carbohydrates, saturated fats, cholesterol and sodium. The labels show the information of a portion, that is, if you eat three pieces of a food from that package, you must add the quantity by three.
-Saturated fats . These are called solid fats, such as butter or bacon, and raise the levels of LDL (bad) cholesterol in the blood. Given the harmful effects that result for the organism, it is convenient to consume them in low amounts, that is, between 0.5 and 1 gram per serving.
- Calories . It is the expression of the energetic power of food, that is, of how much energy our food provides to our body. On average, a woman who performs little physical activity should eat between 1,700 and 2,400 calories a day, while a man can reach 2,800. A calorie-free food provides less than 5 kcal per serving, while it is considered low in calories if it contributes 15% less in relation to the unmodified food. "Light" foods contain between 30% and 50% less calories than the original food. Low-calorie products may exhibit a number of calories according to a certain portion, but most people eat more than one serving, says the American Heart Association.
- Trans fatty acids . They are formed in the hydrogenation process to solidify the oils and use them in different foods, such as margarine. Its consumption produces cardiovascular and metabolic diseases such as type 2 diabetes. This type of fats are found in fast food, processed foods, cakes, sweets, and fried foods. Ideally, consume as little as possible, ideally foods should be free of trans fatty acids or have less than 0.5 grams.
-Cholesterol . It is found in foods of animal origin such as meats, eggs and dairy and its by-products. Try to eat free, low or reduced cholesterol foods, that is, have up to 20 mg. per portion; and favor foods that have 50% less cholesterol than unmodified food.
-Sodium . Sodium is found in the salt with which it is added to the salad or with which the food is seasoned. However, all food that is packaged has sodium, even sweets. Given the direct relationship with diseases such as hypertension, it is advisable to consume as little as possible, that is, up to 140 mg. per serving maximum. Keep in mind that a label can show that it is "reduced in sodium", but the reduction is minimal, so you must take care of the portions you eat.
-Carniticides ] It is advisable that most of the products we acquire do not have more than 10% sugars. If we do not describe which are complex carbohydrates and which are sugars or simple carbohydrates, we can refer to their ingredients and see if they have sugar, sucrose or glucose among their ingredients. If these names are listed it is because the product contains simple sugars and should be taken into account in the case of people with high triglycerides or diabetes, for example. Many people avoid buying foods rich in sugar, corn syrup or fructose, however, manufacturers use terms to confuse consumers as "corn sugar."
-Fiber . Its contribution affects our intestinal health, the body's defenses and the satiety we experience when consuming food. Every day we must consume around 30 grams of fiber, therefore, a product with a good proportion of fiber must contain approximately 10 grams of fiber per 100 grams of product.
-Calcium . Its consumption is important if we want to maintain good neuromuscular functioning, as well as the health of bones and teeth. A product with more than 100 mg of calcium per 100 grams is considered a source of calcium.
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