The food label claims to ignore on your next shop – from ‘high protein’ to ‘fat free’
IN a world where chocolate bars are now packed with protein and the word ‘natural’ is often stamped across ultra-processed snacks, it can be tricky to know what to buy when browsing supermarket aisles.
Food label statements are not always all they are cracked up to be – and sometimes, they can make us think certain foods are better for us than they are.
Here, with the help of Claire Hitchen, a registered nutritional therapist, we reveal what to look for in your next shop and claims to be wary of.
‘HIGH FIBRE’
WE should all be getting plenty of fibre — the NHS recommends about 30g a day for adults.
Not only will this help support our digestion, but there is “strong evidence” it can also help lower our risk of heart disease, stroke and bowel cancer.
It is only natural to opt for foods that claim to be high in fibre as it must mean they’re healthy, right? Not exactly.
“To include a ‘high fibre’ claim on food packaging, the product needs to have at least 6g of fibre per 100g,” Claire tells Sun on Sunday Health.
“This is a legal requirement based on regulations set by government bodies. But ‘high fibre’ doesn’t necessarily mean healthy. Cereals are examples of this.
“Kellogg’s Bran Flakes are marketed as high fibre (17g per 100g) and ‘fuelling a healthy gut’. But, while they provide fibre, they are high in added sugar (14g per 100g), which undermines the fibre benefits.”
Instead of cereals, Claire recommends porridge oats, which are unlikely to have a fibre claim stamped on the bag, despite containing about 10g per 100g, as well as very little sugar (1g per 100g).
“Mix oats with chia seeds, flaxseed, chopped nuts and live yoghurt for even more fibre, and your fruits for natural sweetness,” Claire says.
Other less nutritious “high fibre” foods include granola bars and muffins.
‘HIGH PROTEIN’
PROTEIN is vital for good health, from supporting bones, muscles and skin, to helping produce hormones.
So whether it’s chocolate bars, cereals, yoghurts or coffee, a “high protein” version of your favourite snack might be your go-to.
But these claims can be misleading.
To claim a product is ‘high protein’, at least 20 per cent of the food’s calories need to come from protein,” Claire says.
“But, the claim ‘a source of protein’ is different, as it means at least 12 per cent of the food’s calories come from protein.”
Although any product labelled as high protein has to provide a certain amount by law, these products are often packed with sugar, additives, palm oil and other less healthy ingredients.
A Snickers Protein Bar, for example, may contain almost 11g of protein (23g per 100g) but also has a staggering 14g of sugar (30g per 100g).
Claire says: “Although it’s fine to enjoy these foods in moderation, naturally protein-rich foods are a much healthier alternative.”
Opt for fresh meat, fish, beans and pulses, dairy, nuts and seeds.
“These whole foods are, for the most part, much more cost effective too,” adds Claire.
Plus, focusing on the protein content alone means missing out on essential nutrients such as iron, zinc and B vitamins.
‘LOW FAT’, ‘0 PER CENT FAT’ OR ‘FAT FREE’
YOGHURTS often claim to be low in fat — with no more than 3g per 100g (or 1.5g per 100ml for drinks). Or, entirely fat-free, meaning they can’t carry more than 0.5g per 100g/ml.
“But without the fat, a lot of the flavour is lost, so food manufacturers often replace this with sugars or artificial flavourings,” says Claire, who adds that fat should not be feared.
“It’s an essential part of our diet,” she says, “and helps our bodies to absorb a range of fat-soluble nutrients, including vitamins A, D, E and K.”
Instead of low-fat yoghurt, opt for full-fat live or Greek yoghurt.
You’ll feel fuller for longer and it will help you absorb more nutrients.
‘LOW SUGAR’ OR ‘SUGAR-FREE’
SUPERMARKET shelves are full of “low sugar” cereals, granolas and drinks.
Legally, this means they can’t contain more than 5g of sugar per 100g, or 2.5g per 100ml for liquids.
And if they’re “sugar-free”, there must be no more than 0.5g of sugar per 100g/ml.
However, like yog- hurts, the sugar is frequently replaced with artificial sweeteners, as well as added fats like palm oil.
“Research suggests some artificial sweeteners can damage the gut and disrupt the ‘good’ bacteria that are essential for digestion, so my advice would be to always read the label,” Claire says.
You could try making your own granola, or opt for eggs on wholegrain toast for a low-sugar breakfast.
‘LOW CALORIE’
IF you’re watching your waistline, low-calorie snacks will likely be on your radar.
“They tend to be really poor nutritionally as they’re often ultra-processed,” Claire says.
“Instead, try a handful of nuts, a piece of fresh fruit or popcorn with a sprinkle of cinnamon.”
OTHER CLAIMS TO TAKE NOTE OF
WHATEVER the claim is on the front of the packet, you should also check the ingredients list, says Claire.
If a product has more than five ingredients, or any items you wouldn’t have in your kitchen at home, it is likely to be ultra-processed.
‘No added sugar’ means no sugar or sugar-containing ingredients have been added, and any sugar content comes from natural sources. ‘Gluten free’ is for anyone with the autoimmune condition coeliac disease or other gluten sensitivities.
The claim is regulated by law, so the products must have negligible levels of gluten seen as safe for coeliacs.