Have you ever been lured in by a product boasting “low-fat” or “organic” claims, thinking it would help you shed those extra kilos? These buzzwords might sound like the healthier choice, but how accurate are they? Could they be the reason your weight loss goals seem just out of reach?
The real power in achieving weight loss lies in understanding food labels. By learning how to decode them, you can make smarter choices and stay on track. Let’s delve into the details.
Understanding Food Labels for Effective Weight Loss
What’s on a Food Label?
Ingredients List: The ingredients list tells you everything that’s in the product, listed from the largest to the smallest amounts. The first few items make up most of the product and can often reveal hidden sugars, fats, or other calorie-dense ingredients that may be stalling your weight loss.
Nutrient Panel (The Table): The nutrient panel provides an accurate breakdown of a product’s nutritional content, including:
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- Calories/Kilojoules: The total energy in the product.
- Macronutrients: Protein, fat (total and saturated), and carbohydrates (including sugars).
- Fibre: A key component for satiety and digestive health.
- Sodium: Also known as salt, this is often high in processed foods and important for those managing conditions like hypertension.
Each of these is listed per serve and per 100g, but what’s the difference?
Per Serve vs Per 100g for Weight Loss Comparisons
When trying to lose weight, it’s essential to compare products using the per 100g figure, which allows you to standardise measurements across different serving sizes. For example:
- Muesli/Granola bar (serving size 42g): 823kJ
- Potato chips (serving size 27g): 618kJ
While the chips may seem lower in energy, comparing per 100g shows that they contain 330kJ more than the granola bar. Understanding portion sizes in relation to energy content can make all the difference to your weight loss journey.
Portion Size vs Serving Size: Key to Weight Loss Control
Many people confuse portion sizes with serving sizes. Knowing the difference is crucial when trying to manage your weight:
- Serving size is the standardised amount listed on the label, which can sometimes be unrealistic (11 Doritos, anyone?).
- Portion size is the actual amount you eat, often more than a single serving.
When building a meal, consider how your portion (serves per meal) align with your goals for weight loss. Aim for something like this:
Food Claims: How Food Labels Can Mislead Weight Loss
Many people think choosing foods labelled “healthy” automatically leads to weight loss, but this mindset can sabotage your progress. Products like granola, often seen as nutritious, can be high in calories, leading to larger portions and overeating.
This is called the ‘‘health halo’ effect, where we assume a food is lower in energy just because it’s marketed as healthy. Be mindful of portion sizes—nutritious foods can still contribute to excess calorie intake if not eaten in moderation.
How “Natural” and “Organic” Labels Affect Weight Loss
The terms “natural” and “organic” have gained popularity, often leading us to believe these foods are better for weight loss. However, in Australia organic certification
is not always legally required, and these products may carry a higher price tag without offering fewer calories.
These labels may appear to promote health, but they don’t necessarily support your weight loss as much as you’d think.
Watch Out for Hidden Sugars on Food Labels During Your Weight Loss Journey
Choosing foods with “no added sugar” can seem like a win when trying to lose weight. However, even without added sugars, some products may still be high in natural sugar or calorie-dense ingredients that can slow your progress.
Be aware of the alternative names for sugar on food labels, such as:
- Corn syrup, cane sugar, malt sugar, dextrose, glucose, and sucrose.
Of course, with anything, it is never about over-restriction, and we need sweetness to enjoy our foods. Instead aim for 10g of sugar per 100g as much as you can. Remember total sugar is separated and listed under total carbohydrates.
Low GI or High Fibre Claims
Some food labels have the statement ‘Low GI (Glycemic Index)’ which means it that there is a higher amount of fibre in the product and it will support your body to use the energy within these carbohydrates more slowly. This helps to keep you fuller for longer. Some products with “High Fibre” statements need to meet a requirement of 6g of fibre per 100g. It’s important to understand that in order for the Low GI effect to be beneficial to your weight loss efforts, the overall nutritional content of the food or meal you will be the deal breaker.
Refined carbohydrates, unlike complex carbs, are low in fibre and when consumed alone are broken down quickly by the body, causing spikes in energy followed by crashes. These quick energy (sugar) releases won’t keep you full, leading to overeating and hindering your weight loss progress. There for choosing lower GI options, means higher fibre and helps you achieve portion control.
Gluten-Free Labels and Weight Loss: What to Know
Gluten-free products are essential for those with celiac disease or gluten sensitivity, but they’re not automatically lower in calories. Often made with higher-calorie flours, these products can contribute to weight gain if not monitored closely.
Always compare products using the per 100g measure to see how gluten-free options stack up in terms of calories.
Front vs. Back of Packaging: Don’t Be Fooled!
The front of a package may show appealing images of fresh strawberries or wholesome grains, but the real information is in the ingredients list and nutrient panel. Don’t rely on the front-of-pack marketing to guide your choices—always read the full label to ensure the product supports your weight loss goals.
Another common front of package feature that can be useful, are ‘health ratings” by governing nutrition bodies. Here are some examples, remember it is important to understand how each one works.
Health star rating (Australia)
The Health Star Rating is a calculated score of the nutritional value from ½ to 5 stars, used to compare similar products. (plain wraps vs whole grain wraps)
NOTE: this means you cannot compare stars on a ice cream and a bag of vegetables
Good Food Logo (Zambia)
The Good Food Logo is applied to foods that meet a set of strict standards that ensure the foods are safe and nutritious for a healthy diet.
Traffic Light Labelling (United Kingdom)
Traffic light labelling helps people to interpret how ‘healthy’ a product is at-a-glance. This system includes reference intakes which show recommended daily intakes of each element.
Are Food Labels Misleading Your Weight Loss Journey?
While food labels are regulated and accurate in most countries, the real power lies in how you interpret them. Don’t be swayed by flashy claims like “low-fat” or “high protein” without digging deeper into the actual nutritional content. Understanding what’s inside allows you to take control of your weight loss journey.
What to Focus On for Weight Loss Success
When reading food labels, here are key things to focus on:
- Calories: Being aware of calorie-dense foods without necessarily counting every calorie can help keep you on track.
- Sugars: Now that you know the different names for sugar, you can make more informed decisions.
- Fibre: High-fibre foods can help keep you fuller for longer, reducing the urge to snack.
- Protein: Essential for muscle maintenance, especially when losing weight.
Final Thoughts: Reading Labels for Sustainable Weight Loss
Understanding food labels is your key to unlocking long-term weight loss success. Don’t get distracted by claims on the front—focus on the ingredients list and nutrient panel to know exactly what you’re consuming. By paying attention to calories, sugar, fibre, and protein, you’ll be better equipped to make choices that support your weight loss goals.
If you want a helping hand to get savvy, and take control of your weight loss by mastering food label reading, check out our Crash Course on Label Reading HERE.
Written by Hannah Van Rooyen, Student Dietitian
Reviewed by Fathima Abdoola, Accredited Practising Dietitian (APD)