READ THE LABELS
Whether you are just getting started on a ketogenic diet or are a seasoned pro, being able to properly read and understand a nutritional label is important. And it goes beyond just looking at the carb count and the calories! Today we’re going to explore the actual structure of a nutritional label and some of the things you need to understand about them and their regulation.
Before I get too deep into the actual labels, let’s first address the elephant in the room when it comes to food labeling and the ketogenic diet. Namely, there are no FDA regulations around the use of “keto,” “keto friendly,” etc. “Keto Certified” is an independent trademarked branding created by The Paleo Foundation that companies can purchase for their products if they meet the standards of their program. Read those here. You may be surprised to see what those standards are, and there may be some that you would not personally consider as fitting into your ketogenic lifestyle. So my advice is tread carefully when you see any kind of “keto” labeling, and do your due diligence. Do not assume a label or logo automatically fits the standards you have for yourself.
Let’s start with looking at a sample nutritional label from an unidentified keto product. I am using it as a structural example but not as a “This is awful!” or “This is fantastic!” judgment. We’re going to be talking about information and the power of that information. Whether or not a product fits into your lifestyle is a choice that only you can make. And it is one you should feel empowered to make!
We’re going to dive into the following:
The Base Structure
Serving Sizes Aren’t Always Serving Sizes
Understanding How Carbs Are Presented
The Things That Might Not Add Up
The Base Structure
All nutrition labels are created equally in this respect. At the top you will see the serving size, then the calories, and below that in order the nutrients, both macro and micro. Some labels will be more detailed than others when it comes to the nutrient section. You will also notice that some packaging has started listing not just single serving sizes but full packaging or item nutrition. On a product that you must add other items to fully prepare you may also see the label identifying these items for the mix alone and the product as prepared according to the instructions. Simple right? We’re just getting started though, and this is the first stop. The basics!
Serving Sizes Aren’t Always Serving Sizes
And immediately after the simple it gets wild! Serving sizes listed on a nutritional label can be intentionally manipulated to present the numbers a manufacturer wants you to see on a label. Which is why it is important to not only read the serving size but have a practical understanding of it. The suggested serving size may be much lower than the amount that you are using. For example, the FDA allows a product to be listed as “zero calories” if it meets the following: (Read more here)
“The food contains less than 5 calories per reference amount customarily consumed and per labeled serving.”
A similar regulation exists for “zero sugar,” less that 0.5g per serving listed, which can lead to a product showing zero carbohydrates on the nutrition label. So with this information, we can look at things like condiments or the often popular canned whipped creams, that show minimal dietary impact per serving. And these servings are not what one practically consumes. When you eat 10 to 20 times the labeled serving of something that zero labeling becomes very irrelevant. And while you may say that you don’t do this, when the serving of something is 1/16th a teaspoon and you are using a visually significant amount you just might be doing it! So be aware of a products serving size so you can apply context to the nutritional information. I see this come into play often with keto substitutes for things like pasta and pizza crusts. The attractive macronutrient listing can be for a portion that would likely not be adhered to in your meal, ie. 1/4 cup pasta or 1/4 of a dinner plate sized pizza crust.
Understanding How Carbs Are Presented
Beyond understanding how serving sizes can affect the presentation of carbohydrate counts, we should have an understanding of just how the carbohydrate numbers are listed, and not listed on a label. First, understand there is a fundamental difference in labeling in the US and some other countries. Our labels indicate the Total Carb count as the top number and then things like fiber, sugar, added sugar, and sugar alcohols underneath that number. In some areas you may see the top carb number is smaller than the numbers beneath because they are allowed to upfront list the Net Carb number. While here at the Keto Road we do recommend that you track your total carbs, having an understanding of how much of the other items like fiber and sugar alcohols can be very helpful. This can be because you are personally trying to get a certain amount of fiber in your diet or because you want to avoid those items can be significantly fortified with fibers and sugar alcohols and bomb your digestive system. This can be a “too good to be true” situation when you find a product that has the taste and texture of a familiar sweet item but a very low net carb amount listed. These products can be “inflated” with added fibers to allow the net carb math to seem appealing. An added wrinkle is the FDA’s approach to things like Allulose. Allulose is a “rare sugar” shown to be indigestible and therefore having a lower impact on blood sugar and caloric value. The FDA does not require Allulose amounts be listed under the Carbohydrate area and only require a lowered caloric value be applied. Read here for more on their perspective. Your individual experience with Allulose or other items, like Soluble Corn Fiber, may be significantly different so understanding how their amounts are listed can be important.
The Things That Might Not Add Up
I want the overall message here to be one of empowerment when it comes to nutritional labels, and sometimes that means work on your part. As you get more used to reading and understanding them, you can start to notice somethings. Specifically you can see that the math on some labels (and often in tracking apps for food) doesn’t work out. Every gram of Fat is 9 calories, every gram of Protein is 4 calories, and every gram of Carbs is 4 calories. Because of how labeling regulations impact what is required to be shown and what isn’t, and how numbers can be rounded, you may look at a label and see math that just doesn’t seem to correct. And I am not implying there is a nutritional label cartel out there trying to pull the wool over your eyes but that sometimes human error comes in to play. Use your common sense in these instances. If something seems too good to be true, do the math for yourself and make the choices you need to for you. If you are curious about labeling regulations, there is a great summary here.
Use these labels to help you and your specific goals. For instance, you may be surprised how much sodium is contained in a product or how not so fortified a product that claims as much turns out to be. As with all things when it comes to nutrition and tracking your food, we are sometimes making our best guesses and having a good understanding of labels can be a tool to help with your accuracy.
