Reading Labels 101

[RedRox]

I stole this from my other board. Lots of good info. Originally posted by luvs_torun in Jan. of 2007

Here is an article saved from the "paid" SB site.....

Grocery stores are packed with aisle after aisle of different types and brands of foods. The food label can help you to make sense of how to choose foods that fit into the SB way of eating. Here are some tips on how to use the food label to choose the right food!

ALWAYS be aware of serving size: Remember that the nutrtional information is based on serving size. Make sure you understand what the information means based on your normal or intended serving size.
????: South Beach Diet Forums http://www.southbeachdietbulletinboard.com/south-beach-diet-forums/4397-reading-labels-101-a.html

ALWAYS read the ingredients panel as well as the nutritional information panel:You can't get complete information without reading both. Knowing, for example, that sugar is naturally occuring in the food (fruits, vegetables, dairy products, etc.) or whether it is added sugar (sugar, high-fructose corn syrup, corn syrup, glucose, sucrose, dextrose, or honey, etc.) is not possible by reading the nutrition panel alone.

Keep the order of ingredients in mind: Ingredient panels must list all the ingredients in descending order of predominance by weight. If a label includes an ingredient that should be avoided, but it is at the bottom of the list, it may be an acceptable amount of that particular ingredient. In this case, use your own judgement based on the other choices available and how much of a "purist" you are.

Avoid trans fats: Trans fats include "hydrogenated" and "partially hydrogenated" oils. "Fractionated" is another term being used by some food manufacturers. These will be listed on the ingredient panel. Until 2006, they do not have to be included on the nutrition panel although some manufacturers are already including them. Be aware, however, that FDA labeling requirements only consider anything more than .5 gms. of trans fat per serving as reportable. Some products, therefore, will claim "0 trans fats" in bold letters on their label when, in fact, there may be up to .49 gms. of trans fats per serving. Also, as stated above, be aware of the serving size for which that 0 trans fats claim is being made. For more information regarding trans fats, visit the FDA's website: Revealing Trans Fats

Avoid added sugar: Added sugars come in many forms. The most common are sugar, high-fructose corn syrup, corn syrup, glucose, sucrose, dextrose, molasses, and honey. Fructose and fructose syrup are also added sugars although fructose has a low GI and can be used in moderation beginning in phase 2 but its calories must be counted toward the 75 calorie sweet treat daily limit. A small amount of molasses or honey is also allowed beginning in phase 2.

Avoid MSG: The use of MSG seems to be decreasing, but it is still included in many products. MSG (monosodium glutamate) is a flavor enhancer and has a very high GI rating which is why it is to be avoided on SBD.

Know your artificial sweeteners: Artificial sweeteners are considered OK on the South Beach Diet. These include Sucralose (Splenda), Aspartame (Nutrasweet & Equal), Saccharin (Sweet & Low), and Acesulfame K.

Be aware of sugar alcohols: There is much discussion about sugar alcohols and whether or not they "count." Sugar alcohols DO contain calories and DO have some impact on blood sugar. They can also have some negative side effects -- bloating, gas, diarrhea, etc. Common sugar alcohols include Malitol, Mannitol, Sorbitol, Xylitol, Lactitol, and Isomalt, among others. Learn more by reading this article and then make your own choice: Sugar alcohol - Yale-New Haven Hospital

Hidden Starches: On phase 1 starches should be avoided as much as possible. Many food manufacturers add starches to their products. Be on the lookout for such ingredients as corn starch, potato starch, and modified food starch.

Breads and Grains
The general rule of thumb is to look for whole grains and high fiber. The first ingredient in breads and pastas, etc. should not be "enriched" or "unbleached" flour. 100% whole wheat, whole oats, or some other whole grain should be listed as the first ingredient. Also, bread and bread products should contain a minimum of 3 gms. fiber per slice (not per serving) and should have little or no added sugar and/or hydrogenated oils. Pasta and grains also follow the minimum 3 gms. fiber per serving rule. Generally speaking, the fiber content relates directly to how processed a food is -- the more fiber, the less processed, and therefore, lower GI a particular food item is. (See the Bread Recommendations thread in this forum for specific bread recommendations by brand).

Cereal
The rule of thumb for cereal is 8 or more gms. fiber per serving and 8 or less gms. sugar per serving. (See the Cereal Recommendations in the P2 forum faq's (stickied) for specific recommendations by brand).

Canned and Jarred Goods
When buying canned fruit and vegetable products, it is especially important to read the ingredients panel. Fruits and vegetables have naturally occuring sugars which may appear quite high on the nutrition panel. If the food is on the "foods to enjoy" list and does not contain added sugar, it is generally a good choice. Beans and legumes are another item which, when canned, often contain added sugars. Choose a brand that does not add any sugar where possible, or cook up your own from dried beans (which are cheaper and better tasting as well).
????: South Beach Diet Forums http://www.southbeachdietbulletinboard.com/showthread.php?t=4397

Cheese
SBD guidelines recommend that cheese contains 6 gms. or less fat per ounce.

Other Dairy
Milk and yogurt contain naturally occuring sugar called lactose. This sugar will appear in the nutrition panel along with any other added sugars. As with any label, it is important to read the ingredients and avoid added sugars. Milk and yogurt should also be low-fat or fat-free (1% or skim milk). Cottage cheese should contain 2% or less fat. Generally speaking, the low-carb options are not necessary or desireable in the dairy aisle. These products generally reduce the amount of lactose (a good carb) and add artifical sweeteners and sometimes, fat. Dairy is believed to be an important component of a good weight loss plan.

Salad Dressings
According to the SBD recommendations, any salad dressing with 3 gms. or less of sugar per 2 Tbsp. serving is an OK choice providing it is also made with good fats/oils. You can choose full-fat dressings if the reduced-fat/fat-free variety has too much sugar. Salad dressings are one of the few product categories where low-carb options can make good choices for SBD. Dressings like French, 1000 Island, and Russian typically contain far too much sugar in their regular form, but their low-carb counterparts seem to fit the guidelines very well. Do not be fooled, however, by the low-carb labeling on dressings that do not contain many carbs to begin with. Most creamy dressings (blue cheese, ranch, etc.) and oil-based dressings (Italian, Vinegarettes, etc.) are low-carb without any modification by the manufacturer.

Keep in mind that there is no exact science to this diet or to reading labels. Use your knowledge of the principles of SBD as well as these general guidelines to make good choices when grocery shopping for your healthy lifestyle.

If anyone has any additions to the list.... please add them!

[RedRox]

BTW, the new cold cereal guidelines are 5 gms or more of fiber and 8 gms or fewer of sugars. When the SB branded cereals were introduced, they didn't meet their own original guidelines, so instead of creating a product that did, they just lowered the guidelines to meet the product's nutritional profile. Always nice when you get to play both sides of that game!

[Jilly_Bean]

Originally Posted by RedRox

BTW, the new cold cereal guidelines are 5 gms or more of fiber and 8 gms or fewer of sugars. When the SB branded cereals were introduced, they didn't meet their own original guidelines, so instead of creating a product that did, they just lowered the guidelines to meet the product's nutritional profile. Always nice when you get to play both sides of that game!

Nice for them, maybe...

Thanks for posting this list, Red. It's a great resource.