We study nutrient labels for many reasons. But, whatever our choices, we all needs to understand how to use this information smarter. When it comes to a sodas label, we’re consuming more calories than ever, so it is even more critical to know not only the familiar components- calories, carbs and fats, but also understanding the flavor descriptions for the beverage of choice.
A drinks flavor description is a sign to what is in the beverage. Not all descriptors are OK by the FDA, so now you have to live with fantasy descriptions such as pure flavoring and all natural flavors along with descriptions that are more accurate but still just as hard to understand- natural, artificial, natural and artificial. More about flavoring descriptions later in the story.
Here’s a quick overview of the nutrition facts label. The U.S. Food and Drug Administration require food and beverage companies to list nutritional information about their products. Nutrition facts labels help consumers make healthful choices about the foods and beverages they both eat and drink. Here is how the FDA explains how to understand what’s important and a few of the most common components:
Understanding the nutritional facts panel now. Here are the nutrients you want to drink or eat less of (saturated fat, cholesterol, sodium and sugar) as well as those you want to get enough of (vitamins, minerals and fiber). A beverage or food that provides 5 percent or less of daily value is considered to be low in that nutrient, while a food is considered a good source of a nutrient if one serving provides 20 percent DV.
Looking at the serving size next. This is the first nutrient line on the label and the basis for all the numbers and percentages that follow. If you don’t check serving size, you could be drinking more calories than you realize. For example, a single serving of your favorite fruit juice is typically one cup, not two, so you’re normal drinking glass could be doubling your actual calorie intake, doubling the calories, fat, carbohydrates, etc. without you even realizing it.
Caloriy count is next. This tells you the number of calorie in a serving. Also listed are the calories from carbs and fat. For example, a one-cup portion of typical juice has 120 calories per cup and there are two servings per bottle, of which 60 or about 50 percent are from carbs. If you’re looking to drop carbs, you might choose products with 30 percent or less carbohydrates.
Learning about nutrients is next. This area contains what’s in the drink, plus any added nutrients, fats or sugars. Ingredients are in order by weight, from the highest to lowest numbers. So if you want to cut back on sodium or sugar, don’t choose a beverage or food product with sugar as the 1st ingredient. And don’t be fooled by different forms of fat and sugar listed with names you dont understand. If you want to learn how much sugar is really in a beverage, look for what we call the osis words that end in “ose” -sucrose, dextrose, fructose – as well as more common descriptions: corn syrup, molasses and honey.
All about descriptors are next. What does pure flavoring or all natural really mean? What does “light”, “fat-free” and “low-sodium” really mean? Here’s how the FDA defines these words: low-saturated fat (one gram or less per serving); low-sodium (140 milligrams or less); low-cholesterol (20 milligrams or less and 2 grams or less of saturated fat); low-calorie (40 calories or less). Light beverages and foods have two-thirds the calories of the regular variety. Note: It is important to understand that just because a product is low-fat or low-sugar that does not necessarily me low calories.
As far as the FDA claims, there are really only three approved flavoring descriptors, 4 if you include spices. Here’s a little review and some of the more common language out there: 1. Natural: essential oil, essence or extractive, distillate, or any product which contains the flavoring constituents derived from a spice, fruit, or fruit juice whose significant function is flavoring rather than nutritional. 2. Artificial: any substance used to impart flavor not derived from a spice, fruit or fruit juice. 3. Natural & Artificial: A blend of natural and artificial flavors.
As far as flavor descriptions for the drinks you consume, you need to see past things when a beverages label says pure flavoring. Look further at sodas. They taste great but are loaded with high fructose corn syrups, even though they are natural products. Review alternative beverages that lets us to get all the taste and flavoring with 0 calories, carbs and fats.
Our recommendation is to search and drink more flavored water if you want something with flavor. There is a wide selection of bottled flavor water to choose from. Be careful and pick the ones with 0 calories. You can also make your own flavored water by cutting up slices of fruit. Search for natural flavoring additives and concentrates with 0 calories, 0 carbs, 0 fats is another low cost alternative to high caloric beverages. These flavoring concentrates are new to the market and let you enhance the flavor of water, teas, coffees, even vodkas with 0 calories.
When it comes to your weight and good health, searching for low cost alternatives to beverages makes good sense. Flavored water with natural flavoring concentrates could end up becoming your perfect diet drink!