Ingredients lists can be confusing but we break them down.

Navigating the world of packaged food items requires health-conscious consumers to have a keen understanding of food labels. Unveiling the intricacies of packaging terms is essential to recognizing nutritional values and potential pitfalls. In decoding food label jargon, we gain an understanding of how to identify and avoid concerning ingredients, understand product enrichment, and demystify terms and ingredients like “enriched,” high-fructose corn syrup, guar gum, and others. Equipped with this knowledge, we empower ourselves to make informed, healthier choices that align with our well-being goals.

Let’s Demystify “Enriched” on Food Labels and Packaging

This product label means certain nutrients that were lost during processing were added back into the product. Often, this is done to restore some of the nutritional value that may be lost during the refinement of ingredients. To achieve this, enriched products commonly contain added nutrients such as vitamins (e.g., B vitamins like folic acid, niacin, riboflavin) and minerals (e.g., iron).

Instead of solely relying on enriched products, look for whole, unprocessed foods. Whole grains, whole grain products, fruits, vegetables, and proteins provide nutrients without the need for enrichment.

High-Fructose Corn Syrup (HFCS)

HFCS is a sweetener derived from corn. It’s often used in processed foods and beverages as a cheaper alternative to sugar. Corn syrup is processed to create HFCS, which consists of fructose and glucose.

Products sweetened with natural sweeteners such as honey or maple syrup and products with no or lower added sugar content are healthier alternatives

Guar Gum

When a product label lists “guar gum,” it refers to a common food additive derived from guar beans. Used as a thickening agent and stabilizer in various processed foods, it improves their texture, viscosity, and shelf life. It’s particularly useful in preventing crystallization in frozen foods and enhancing the overall quality of certain items. While guar gum is generally considered safe, some individuals may be sensitive to it. For those seeking alternatives, consider products without added thickeners or stabilizers. Opting for whole, minimally processed foods can also reduce exposure to such additives.

As the adage goes, “An informed consumer is an empowered consumer.”