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!!!

Debunking Myths

As I mentioned in a previous post, I am taking a Sports Nutrition class this quarter.  I have been shocked, flabbergasted, and frustrated regarding the misconceptions of protein intake.  So, listen up!

It's Story Time with Stephanie: Protein Myths!

The Myth:  "An athlete needs meat in their system to get adequate protein."

 
How It Actually Works:

When an individual consumes food, the mouth begins mechanical digestion through chewing.  Food is propelled down the esophagus and into the stomach where chemical digestion of protein begins.  Gastric juices denature proteins and break down cell walls of plant foods forming large polypeptides.  As the contents of the stomach empty into the small intestine, pancreatic enzymes break the large polypeptides into smaller polypeptides and individual peptides.  It is not until polypeptides and peptides encounter brush border enzymes on the villi on the small intestine that they are broken down into amino acids.  The amino acids diffuse into blood circulation and enter the amino acid pool (the body's total supply of free amino acids).  The body uses the amino acid pool as it's source for protein synthesis (building of muscle tissue and other structural components, plus a few other things).  A complete set of amino acids must be present for protein synthesis to occur.  So you see, the body does not distinguish between "meat" versus "powerbar" versus "plant."  As long as an individual has consumed all of the essential amino acids, the body can happily do it's job.

The Myth:  "Energy comes from things found in meats."

How It Actually Works:

As you probably know, a calorie is a unit of energy measurement.  One dietary calorie (kcal or Cal) is approximately the energy required to raise 1,000 g (1 kg) of water by one degree Celsius.

All the macronutrients we consume provide the body energy, not just Protein or meat. Protein renders 4 calories of energy per each gram consumed, Carbohydrates 4 Cal, and Fats 9 Cal.

Individuals who engage in regular physical activity, carbohydrates should supply about 60% (400-600g) of total daily calories.  During intense training, carbohydrate intake should increase to 70% of total calories consumed."  400 - 600g of carbohydrates is the equivalent of 1,600 to 2,400 calories.  Quite a lot of energy, wouldn't you say?  And remember, muscle glycogen (stored polysaccharides) serves as the major source of carbohydrate energy for active muscles during exercise.

 Most Americans consume too much protein. 

Are you?

RDA* 0.8 g of protein per kilogram of body mass (1 kg = approx. 2.2 lb)
Endurance athletes 1.2 - 1.4 g/kg of body mass
Resistance training 1.8 g/kg of body mass
*Recommended Dietary Allowance - standard nutrient intake for the majority of healthy individuals

For example:
A 160 lb, healthy man would require only 58 g of Protein.

160 lb / 2.2 lb = 72.7 kg

72.7kg * 0.8 g = 58 g of Protein

A can of tuna and a cup of low fat cottage cheese provides more than enough protein for the entire day (68 g total; providing 10 grams extra!)

Here is a list of a few common protein sources:

• Chicken Breast (medium size): 30 g of Protein
• Tuna: 6 oz can - 40 g
• Tilapia Fillet: 6 oz - 45 g
• Pork Chop (medium size): 25 g
• Steak: 6 oz - 47 g
• Deli Turkey: 1 slice - 5 g
• Large Egg - 6 g
• Skim Milk: 1 C - 8.5 g
• Lowfat Cottage Cheese: 1 C - 28 g
• Nonfat Plain Yogurt: 1 C - 14 g
• Soy Beans: 1/2 C cooked - 14 g
• Peanut Butter: 2 Tablespoons - 8 g
• Whole Wheat Bread: 1 slice - 3 g
• Whole Wheat Bagel: 11.5 g 
• Brown Rice: 1 C cooked - 5 g
• Black Beans: 1 C cooked - 12 g
• Garbanzo beans: 1 C - 12 g
• Lentils: 1 C cooked - 47 g
• Peas: 1 C cooked - 9 g
• Oats: 1 C - 26 g
• Almonds: 1/4 C - 7.5 g 

The Myth:  "My friend lost a ton of weight by cutting carbohydrates.  You can lose major lbs by only eating protein."

How It Actually Works: 
 
Your friend was most likely in metabolic ketoacidosis.  This is an accumulation of ketone bodies in the blood occurring during times of inadequate carbohydrate intake.

Gluconeogenesis is the process of forming new glucose molecules from noncarbohydrate sources such as lipids or protein, allowing the brain (which is fueled only by glucose) and other body tissues to maintain functioning.

Lipolysis is the process of breaking down stored fats into glycerol and fatty acids.  Glycerol is converted to glyceraldehyde phosphate, which can then enter the Kreb's cycle for fuel.  Fatty acids are broken down into acetic acid which then is converted into acetyl CoA.  Typically, acetyl CoA would be picked up by a carbohydrate substrate (oxaloacetic acid) and enter the Kreb's Cycle to continue the metabolic process.  In the absence of carbohydrates, acetyl CoA accumulates in the blood.  The liver converts acetyl CoA into ketone bodies which are then released back into the blood.
 
When the lack of carbohydrate intake continues over time, weight loss is bound to happen, along with liver and kidney damage, respiratory distress, and dangerously low blood pH levels which can depress the nervous system, leading to coma or death.

Ketoacidosis (DKA or diabetic ketoacidosis) is also found in patients with diabetes.  Without insulin, glucose can not enter cells to begin the energy production process, and so the body switches to burning lipids for fuel.

Not exactly a healthy diet, I would say.

So now you know!  Don't strain your liver and kidneys through over-consumption of protein.  Be good to your body and it'll be good to you!