Are we being fooled by food labels?

Although nutrition and ingredient labels on food are certainly a step in the right direction, we still need to be careful about the information they present (or omit). A recent New York Times article discussed the current project undertaken by the at the School of Journalism at the University of California, Berkeley, aimed at designing a better food label, but until their suggestions become regulation, we have to make do with what we've got.

To help you make better food choices, here's a list of the top five things you need to be aware of when reading food labels:

1. The sugar family: Not all sweet things are bad for us. Fruits and juices, for example, contain natural sugars which (in moderation) are beneficial because they give us energy. The problem is processed white sugar and artificial sweetener. These compounds are foreign to the body and seem to play a large part in the development of obesity, kidney and liver disease, and high blood pressure. Avoid fructose, the primary sweetener used in processed foods, especially its derivative,  glucose-fructose syrup.  Also watch out for aspartame, sucralose and saccharin, often used in 'diet' or 'light' products.

2. Injected salt and water: This month, the U.S. Department of Agriculture finally decided that food labels should alert consumers to added salt-water solutions. This is a common practice in the meat and poultry industries, with some products now composed of almost 40% "added solution." The USDA estimates that 30% of poultry, 15% of beef and 90% of pork contain added solution, in some cases containing up to five times as much sodium as occurs naturally in that food. Proposed rules will not likely go into effect until 2014. In the meantime, look closely at labels and go for products that assure "no added salt", or ask your butcher for un"enhanced" meat.

3. Good and bad fats: "No Trans Fats" is a label we see on many products now, but be careful of "fat free" products - many fat-free foods are high in sugar, salt, refined carbohydrates, and calories. What you want to avoid are the saturated fats in things like red meat, dairy, and egg yolks, and trans fats in baked and fried snack foods. "Good fats" include monounsaturated and polyunsaturated fats, plus omega-3s, which can actually lower cholesterol and risk of heart disease. You can find these in avocados, fish, nuts and olives.

4. Serving sizes: Beware of serving sizes on food labels. Many can be unrealistically small and as much as we might study a label to see how many calories, how much fat, and how much sugar is inside, we often gloss over the amount of food these numbers refer to. A single serving of ice-cream is often just 1/2 cup, nutritional information for cereal is usually based on a 3/4-cup bowlful, and one serving of nachos can be as little as 15 chips!

5. Processed v natural ingredients: Most of Americans’ household food budget is spent on processed foods, the majority of which are filled with additives and stripped of nutrients. Choosing refined grains such as white bread, rolls, sugary low-fiber cereal, white rice, or white pasta over whole grains can boost your heart attack risk by up to 30 percent, and raises risk for high cholesterol, high blood pressure, insulin resistance, and diabetes. Processed meat, such as common hot-dog sausages, usually contain harmful chemical preservatives linked to increased cancer risk. Stick as much as possible to foods that have not been altered from their natural state.