Cooking in Retirement: Reading a food label

Most packaged foods in US grocery stores have labels. But how does a layman read and understand the label? What I find especially problematic in labels are calories, and carbohydrate counts. 

Let us start with serving size. This is important because the rest of the numbers listed are based on a single serving. Note this carefully and estimate how many servings you typically consume per meal. Multiply all numbers on the label by this factor.

Calories are a measure of energy expenditure and energy stored in food - not of food healthiness.  The energy powers body functions (muscular activity is a large proportion of total energy output when vigorously exercising). People who want to lose weight obsess about it. I don't have a weight problem. Calories include energy from proteins, carbohydrates and fats. These three food groups are metabolized in different ways and use different processes to release energy at different times. Proteins are primarily tissue building and repair material much more than an energy release material. Fiber (a carbohydrate) is not digested at all. The body can also convert one form to another using different processes at different times. This includes converting into fat that adds to a body's weight (which explains the obsession by weight watchers).  The energy from simple carbohydrates (sugars like glucose, fructose, sucrose, lactose) is released the easiest and most rapidly. Refined starches (white flour, white rice, processed foods) digest quickly, often as fast as sugars and broken down into simple carbohydrates. Intact, whole-food starches (lentils, oats, barley, beans) digest slowly. The other food groups use more complex and much slower processes for energy release. A simple number like a calorie in a label gloss over all these complexities and is somewhat misleading. 

Carbohydrates, as I said, are of different forms - simple, complex, starch and fiber. As I said already, simple and starch more readily release energy. But food labels do not distinguish between three very different forms of carbohydrates - simple, starch or complex. 

Fibers (carbohydrates) are in only plant-based foods and are not digested but still very important for digestive health. They are of two types - insoluble or soluble. Insoluble fiber adds bulk to your stools and helps keep bowel movement regular. As soluble fiber moves through your body, it becomes a gel like substance that helps slow digestion and helps avoid constipation. Soluble fibers slow glucose absorption and prevent rapid spikes in blood sugar after meals and reduce insulin surges. Consequently, it affords better long-term glucose control and reduces risk of type 2 diabetes. By slowing digestion, soluble fiber also binds to bile acids and cholesterol in the intestine. Consequently, it affords reduced risk of atherosclerosis, lower cardiovascular disease risk, and lower LDL ("bad") cholesterol. Research has shown that increasing fiber intake can reduce the risk of various chronic diseases, such as cardiovascular diseases (CVD), type II diabetes, obesity, colon cancer, and inflammation. While food labels show the amount of fiber, it does not say which type. However, you can assume that Oats, Beans, Lentils, Barley, and some Fruits like Apples, Berries and Citrus are mostly soluble while Wheat bran, Whole grains, most Vegetables, Nuts and Seeds are mostly insoluble. 

For fats: Trans fats and saturated fats are listed. Avoid trans fats. Avoid Partially Hydrogenated ingredients (if specified). Consume saturated fats only in moderation. Unsaturated fats are healthy fats. 

Most packaged foods are processed foods to some extent and have additives added but the label does not tell you what additives. However, the label does say the added sugars presumably from additives. Generally, they are not good for you. 

In general, read labels with caution. We try to avoid canned foods and shop for fresh vegetables and dry whole beans (which typically need to be soaked overnight before preparing).