How to read food labels

Food labels are essential because they allow you to know what you're really eating (and also to avoid what, for example in case of allergies, you can't eat) and to avoid wasting money on purchased products, choosing those with the right quality-price ratio.

The following are important on a food label: the characteristics of the food, its origin, the ingredients, the nutritional values, the expiration date, and the presence of additives.

The name of the food can give you its description. The physical state of the product or the specific treatment it has undergone must be indicated next to the name (for example "powdered", "re-frozen", "freeze-dried", "deep-frozen", "concentrated", "smoked"). For the frozen products before sale and that are sold defrosted, it is mandatory to indicate, next to the product name, the indication “defrosted”.

This is the list detailing all the substances used in production, in descending order by weight. One of the most important innovations concerns the indication of the allergens Allergens must be clearly marked (bold or in capital letters) to ensure their presence is readily visible. Loose products must also include a mandatory allergen label, which will also be found on products served in restaurants, canteens, bars, etc. If "vegetable oils" or "vegetable fats" are present, there will also be a specific list indicating their specific origin (e.g., palm oil, coconut oil, hydrogenated fats, etc.). The ingredients are listed.in descending order of weight (the first is the one present in the greatest quantity).

Nutritional table

It has been mandatory in Europe since 2016. It reports the values per 100 g/ml (useful for comparing different products).

In this section of the label, it's important to check the values ​​per 100g/ml to compare products. And from there, make your own consumer choices.

• Calories: evaluate energy intake.
• Fat: limit the saturated ones.
• Sugars: be careful with added sugars (syrups, maltose, etc.).
• Sale: check that it is not high.
• Fiber: prefer products that contain good quantities of it.

A word of advice regarding the presence of sugars: be careful of “alternative” names such as glucose-fructose syrup, maltose, dextrose, etc.

Deadlines

There are two deadlines to keep in mind: “Best before” (expiry date) indicates the date after which the product must not be eaten; "Best before" (Minimum Durability Date) indicates that the product, after that date, may lose quality but is not dangerous.

The preservatives

• I sulfites They are found in wine, beer, and even fruit products. This is a group of preservatives that includes various additives (with the designations E220-228), including sodium sulfite, potassium bisulfite, and metabisulfite. Sulfites can cause breathing difficulties, shortness of breath, wheezing, and coughing in people with asthma.
• Il thiabendazole (E233) is used in pesticides and can therefore be found as a residue in plant-based foods. Unfortunately, we'll have to wait until 2032 to see it removed from the market. Meanwhile, if it appears on the label, the product becomes absolutely inadvisable for asthmatics and those who suffer from dermatitis.

The dyes

• La tartrazine (labeled E102) is a yellow food coloring, and carmine (labeled E120) is red. The former is found in some sweets, carbonated drinks, and preserved vegetables (excluding tomato sauce and puree). Carmine, which is obtained from the female cochineal, is found in some liqueurs and various red-colored preparations.
• La canthaxanthin (labeled E168) is banned in foods due to its potential liver damage, but is legal in pharmaceuticals and animal feed. Therefore, we could find it on our plate if we eat meat from animals fed this dangerous dye.
• Il titanium dioxide It was banned in 2022 by the European Food Safety Authority (EFSA). It was used in baked goods, sauces, and cream soups. And it's still found in some toothpastes. If you bought ready-made foods before 2022, it's a good idea to check the label for the E171 abbreviation, which refers to titanium dioxide.