Beyond numbers: Looking at the food label, ingredient list

Walk through any grocery store, and you will see packages covered with phrases such as "high protein," "low fat," "organic," "multigrain" or "made with real fruit." These claims may be accurate, but they do not necessarily mean the product is the healthiest choice. When one positive statement causes us to view the entire food as healthy, we experience what researchers call the "health halo effect."

For example, a protein bar may contain 20 grams of protein but may also be high in added sugar, saturated fat or heavily processed ingredients. A low-fat product may replace fat with sugar or refined starch to improve its flavor. Research shows that product names and nutrition claims can lead consumers to perceive foods as healthier than they actually are. Studies of this "health halo effect" reinforce why it is important to turn the package around and examine the complete food label and ingredient list.

Macronutrients, like protein, carbohydrates and fat, do matter, but they only tell part of the story. Two foods can have similar calories and macronutrients while offering very different nutritional value. A bowl of sweetened cereal and a bowl of oatmeal may contain comparable carbohydrates, but oatmeal generally provides a more nutrient-dense foundation with whole grains and fiber.

Begin with the serving size. All calories and nutrients listed on the nutrition facts panel are based on that amount, and a package may contain multiple servings. Next, review fiber, added sugars, saturated fat, sodium and important vitamins and minerals. The Food and Drug Administration (FDA) notes that 5% of the daily value or less is considered low while 20% or more is considered high. Understanding these percentages makes comparing similar products easier.

Then, read through the ingredient list. Ingredients appear in descending order by weight, meaning that the first few ingredients make up most of the product. Look for recognizable nutrient-rich ingredients near the beginning, such as whole grains, nuts, seeds, beans, fruits or vegetables. Sugar may appear under several names including cane sugar, corn syrup, honey, dextrose and fruit juice concentrate. A long ingredient list is not automatically unhealthy, and an unfamiliar name is not automatically harmful, but the list helps reveal what the product is primarily made from.

A qualified nutritionist may provide useful general guidance, but for specific medical conditions, goals and needs, seek professional support from a registered dietitian. Start with these general health tips:

- read the back of the package before trusting claims on the front;

- compare serving sizes when evaluating similar products;

- look beyond protein and calories to fiber, added sugar, saturated fat and sodium;

- choose foods with nourishing ingredients listed first;

- select mostly whole or minimally processed foods when practical; and

- consider your individual health needs, allergies and preferences.

No single food determines your health. The goal is not to find a "perfect" product but to make an informed choice consistently. Let marketing catch your attention, but let the food label and ingredient list guide your decision.

Missy Corrigan is the chief executive officer of the YMCA of Sumter. You can email her at mcorrigan@ymcasumter.org.