Labeling Lingo (Part 2): Free, Low, or Reduced?

In the last installment of Labeling Lingo, we discussed the difference between Nutrient Claims and Structure/Function Claims.  Before moving on, check that out here.

We are going to dive in a little deeper to the world of Nutrient Claims.

If you remember, Nutrient Claims must follow FDA guidelines.  Yay! That's good right?! While these claims can help guide you to choosing healthier options, it's important to always check the label!

Sometimes these Nutrient Claims can trick consumers into thinking a product is better for you than it actually is, so here's the dirt:

Calories

Free	Low	Reduced/Less
Less than 5 calories per serving	40 calories or less per serving Meals or Main dishes: 120 calories per 100 g	At least 25% fewer calories than the appropriate reference food

 

Total Fat

Free	Low	Reduced/Less
Less than 0.5 g per serving	3 g or less, and not more than 30% of total calories from fat	At least 25% less fat than the appropriate reference food

Tricky, tricky:
Remember these calorie-free butter sprays?

Definitely NOT calorie- or fat-free.  The serving size (one squirt) is so small that it sneaks past the FDA definition. If you analyzed the entire bottle, you would find a total of 900 calories and 90 grams of fat. Shocking, isn't it?

Saturated Fat

Free	Low	Reduced/Less
Less than 0.5 g saturated fat and less than 0.5 g trans fat per serving	1 g or less and 15%  or less of calories from saturated fat Meals or Main dishes: 1 g or less per 100 g and less than 10% from saturated fat	At least 25% less saturated fat than the appropriate reference food

This is where it gets really scary.  Notice the "less than 0.5 g trans fat per serving" part? Yikes! Not good!  No one needs to consume Trans Fat, EVER!  Ever heard of the phrase, "Hidden Trans Fat?" Well, this is exactly what they're talking about.

Notice how they sneak in "Per Serving?" It doesn't mean that there isn't Trans Fat in the product.

Check the ingredients list for partially hydrogenated oil, shortening, or margarine.

Even "Reduced Fat" items may contain Trans Fat!  

Also, compare the Total Fat with the Saturated Fats.  For instance, if a package reads 2 grams of Saturated Fat, but 5 grams of Total Fat, some of those unaccounted-for grams may come from Trans Fat.

Be cautious when purchasing baked, processed or fried foods.

Cholesterol

Free	Low	Reduced/Less
Less than 2 mg per serving	20 mg or less	At least 25 % less cholesterol than the appropriate reference food

Sodium

Free	Low	Very Low	Reduced/Less
Less than 5 mg	140 mg or less	35 mg or less	At least 25% less sodium than the appropriate reference food

Sodium content can also get tricky.

Remember this guy:

"Reduced Sodium." Great, yes?  Well, first let's check out his brother, Hearty Tomato.

The sodium content has been reduced from 690 mg in Hearty Tomato in one cup to 480 mg in Tomato Parmesan.

But who really only has one little cup of soup? 

Remember the New Dietary Guidelines?  Most Americans should aim to reduce their sodium intake to 1,500mg. 

Add a few crackers on the side, and you've reached your sodium intake for the day!

If you really want to reduce your sodium intake, look for Low or Very Low Sodium on the label.

Sugars

Free	Low	Reduced/Less
Less than 0.5 g per serving	Not defined.  May not be used.	At least 25% less sugars than the appropriate reference food

Low sugar may not be used on labeling, but it's possible to find "Lower Sugar" which is synonymous with Reduced or Less.

Also, be careful for "No Added Sugar" or "Unsweetened." These terms mean that no sweeteners or sugars were added during the processing of the food item.  It does not mean that there is no sugar in that product.

Oh boy. That's enough for the ole' brain for tonight. Time to decompress.

And...

GOOD LUCK ON MATCH DAY SENIORS!!!