Melbourne, Aug 6 (The Conversation) - At the end of a hectic day, who has the spare time to scrutinize the detailed nutrition information on each product thrown into the shopping basket? For those aiming to eat healthily, a straightforward strategy some adopt is to choose products with short ingredient lists. The rationale is that foods with fewer ingredients are less processed, more "natural," and thus, healthier.
But is this always accurate? Let’s explore what an ingredient list can and cannot reveal about nutrition and other important factors to consider.
Understanding Ingredient Lists - Most packaged food labels display an ingredient list, revealing the number and types of ingredients used in a food product. In Australia, packaged food must comply with the Australian and New Zealand Food Standards Code. Ingredients are listed by descending order of weight, meaning those at the top of the list constitute the bulk of the product, while those at the bottom represent the least.
Additionally, food labels contain a nutrition information panel revealing key nutrients (such as energy, protein, total carbohydrates, sugars, total fat, saturated fat, and sodium) per serving. This panel also provides content data per 100 grams or millilitres, allowing consumers to determine percentages.
Even Packaged Foods Can Be Whole Foods - Products with one to three items on their ingredient lists are typically closer to their original farm form, making them whole foods even when packaged. "Whole foods" are those subject to little-to-no processing, including fresh produce, lentils, legumes, whole grains, seeds, nuts, and unprocessed meats and fish. Supporting overall health, the Australian Dietary Guidelines advocate for consuming whole foods and limiting highly processed options.
While many whole foods come unlisted due to lack of packaging, some examples with packaging include canned or frozen veggies, canned fish, and plain Greek yogurt. Such foods contribute to a balanced daily diet.
What Is an Ultra-Processed Food? - A shorter ingredient list often indicates a product is less likely to be ultra-processed. This term describes products crafted using industrial methods incorporating multiple ingredients, often with added colors, flavors, and other additives. Ultra-processed items are hyper-palatable, marketed for convenience. They often feature lengthy ingredient lists due to added sugars, modified oils, protein isolates, and cosmetic additions.
Examples include meal-replacement drinks, plant-based meat substitutes, certain commercial baked items like cookies and cakes, instant noodles, and performance drinks. If a food is heavily marketed, it’s more likely to be ultra-processed—engineered rather than reflecting its farm origins.
Nutrition Is More Than a Number - While choosing products with shorter ingredient lists is a useful guideline, other factors matter as well. The ingredient list length doesn’t reveal nutritional content, so it’s crucial to assess ingredient types too. Items are listed by weight, so if sugar ranks high on the list, significant sugar is likely present.
For instance, a product may have few ingredients, but if prominent among them is fat, oil, or sugar, it might not be the best everyday choice. Checking the nutrition panel helps; use the “per serve” column to gauge nutrient intake per serving. For comparability, use the per 100g/mL column.
Examples of short-list foods high in fats and sugars include potato crisps, chocolate, and soft drinks. Alcoholic beverages like beer or wine may also have brief ingredient lists, but aren’t advised for daily consumption.
Non-Food Ingredients - Look for cosmetic ingredients devoid of nutritional value—these include colors, flavors, emulsifiers, thickeners, sweeteners, bulking, and gelling agents. Spotting these takes some detective work, as they fall under multiple names, but usually, identifiable as non-food items. When an ingredient list contains numerous non-food items, the product is likely ultra-processed and not suitable for regular consumption.
The Bottom Line: Selecting foods with shorter ingredient lists may guide you toward less processed foods. However, evaluating ingredient types and maintaining a varied diet are essential for healthy eating. (The Conversation) GSP
(Only the headline of this report may have been reworked by Editorji; the rest of the content is auto-generated from a syndicated feed.)
