Nutrition Facts Panel, Part 2: Fats, Cholesterol, Carbohydrates, and Protein
Nutrition Facts Panel, Part 2: Fats, Cholesterol, Carbohydrates, and Protein
As I state in part 1 of this Nutrition Facts series, the information on the label is related to the specified serving size listed at the top of the panel. Therefore, the serving size is not a recommendation but the reference for which the information on the Nutrition Facts panel.
This post is part 2 of the series:
Part 1: Serving Sizes, Servings Per Container, and Calories
Part 2: Fats, Cholesterol, Carbohydrates, and Protein
Part 3: Sodium, Potassium, and Other Vitamins and Minerals
Part 4: % Daily Value and Other Information
FATS
The required information for this nutrient is total fat, saturated fat, and trans-fat. In addition, the label may include monounsaturated fat and polyunsaturated fat here. However, these two entries are not required.
We see fats listed in grams, and all types of fat have nine calories per gram.
Total fat is the amount of all types of fat in that one serving of food. Some people will see the amount of saturated and trans fat and wonder why it doesn’t add up. Suppose total fat is 20 grams, saturated fat is 7 grams, and trans-fat is 1 gram. The saturated and trans fat is only 8 grams with the difference of 12 grams “missing.” We can assume those 12 grams are a combination of the unsaturated fats poly- and mono. We still cannot know how those remaining 12 grams of fat further breakdown, but just that the difference is most likely a combination of the two.
The addition of trans-fats on the Nutrition Facts panel became required as of January 1, 2006. Saturated fat is one of the unhealthier types of fat, but created trans-fats are the worst kind of fat for our health. Most labels will have a zero here, but it will still have some listed now and then. I believed the last time I saw a label with trans-fats was canned frosting.
Now let’s talk rounding. Legally, if a food has less than 0.5 grams of fat per serving, it can say 0 grams. So, for example, when you are doing your taxes, and the IRS doesn’t count the 48 cents, it will round down. If you have 51 cents, it rounds up.
This rounding down is allowed for all types of fat: total fat, saturated fat, and trans-fat.
Look at the ingredients list and look for the term “hydrogenated.” You may see it as partially hydrogenated oil or even fully hydrogenated oil. If it is one of the first few ingredients, it will have trans-fats in the food, even if the label lists zero. Again, this is on the up-and-up and allowable rounding.
The goal for fats in your overall diet will vary, but everyone should aim for zero trans-fats in their diet and less than 10% of total calories from saturated fat. This goal does not mean that every food you choose should be less than 10% of total calories from saturated fat but in the overall diet. If a food you choose is higher in saturated fats, ensure other foods have low or no saturated fats (like many fruits and vegetables). Balance
CHOLESTEROL
While we don’t have people focus on this nutrient as we once did, this is still on the label.
Why isn’t this the focus like it once was? It turns out that for most people, the cholesterol in food isn’t what has the most significant impact on our blood cholesterol. Instead, it is the type of fat we eat. Saturated fat and trans-fat have a more substantial effect on our blood cholesterol levels than dietary cholesterol.
But it is still there, and people still look at it. So there are some things to mention:
Cholesterol is listed on the label in milligrams (mg).
We would like people to keep this to less than 300 mg a day from all sources since it may still affect sensitive people.
Cholesterol is only found in foods of animal origin. So if your peanut butter or coconut oil says “no cholesterol,” that is factually true yet unnecessary since last I checked, peanuts and coconut are not animals.
If the food of animal origin is non-fat or fat-free, like milk or yogurt, there is also no cholesterol. Even though it is an animal-based food, removing fat also removes cholesterol.
Rounding is allowed here too. Food with less than 5 mg of cholesterol per serving may legally list 0 mg.
If you want to pay attention to this, that is fine, but this is not necessary for most people.
CARBOHYDRATES
Carbohydrates consist of three types: starch, fiber, and sugar. In addition, there is naturally occurring sugar and added sugars, and we can now see on the label how much there is.
Total carbohydrates, like total fats, are the amount of all types of carbohydrates in grams per serving. Carbohydrates from starch do not have to be listed and very rarely are. On occasion, I have seen “other carbohydrates” in which I was able to determine that it was from starch. This line is uncommon and not required.
Fiber is required but does not have to break down what type (soluble, insoluble). And in general, fiber is only found in plant foods, not animal foods. However, manufacturers may add fiber to some animal-based foods that would not usually have fiber, such as some brands of yogurt that add it in (in which that still plants fiber).
Under fiber is total sugar. This line refers to the amount of sugar per serving from naturally occurring sources and added sugar. Before the new version of the label, people, even health professionals, could not distinguish between added and naturally occurring sugar. So if there was a flavored yogurt, there was no way to know how much sugar was from the naturally occurring lactose and how much was from the “sugar” listed in the ingredients list.
And, people would see the label of a pre-made smoothie or a bag of carrots and see “sugar” and not know or realize that it was all naturally occurring sugar – not added.
Now with the additional indented line under sugars lists “added sugars,” people can have more clarity on where the “sugars” are coming from: the natural sugar found in some foods or the “added sugar” we tend to consume too much.
If a label lists 12 grams of sugar, then underneath that is the line “includes 4 grams of added sugars,” we can see that the difference is 8 grams. That 8 grams are naturally occurring sugar. Now people don’t have to guess how much-added sugar is in their yogurt and can see that the sugar in the smoothie has no added sugar.
Now, if we add up total sugars (remember that added sugars are part of the total sugars) and fiber, it likely won’t equal the total carbohydrates. The difference here is starch.
So, a food with 2 grams of fiber and 8 grams of sugar, yet 15 grams of total carbohydrate, will have about 5 grams of starch (2 grams + 8 grams = 10 grams; 15 grams – 10 grams = 5 grams).
You may also see “sugar alcohol” listed under carbohydrates on some foods. These do provide some calories (2 calories per gram compared to 4 calories per gram of carbohydrate), generally do not increase blood sugar, do not contribute to dental caries (cavities), and may have a laxative effect in some sensitive people. These substances usually end in “-itol,” such as erythritol, sorbitol, and xylitol. This topic of sugar alcohols is extensive and better for a separate post on its own.
PROTEIN
Following the details and subcategories of fats and carbohydrates, the topic of protein seems like an afterthought. Of course, it isn’t, but protein is straightforward when it comes to the information on the label.
While there are 20 amino acids, 9 of which are essential, there is just no need to break it all down. We eat food, and we get protein. If we get a variety of food, we get the amino acids we need. For example, if we eat animal foods, we get protein, and we get protein if we eat plant foods.
I’ve covered the topics of Protein: A Nutrient and a Food Group as well Protein: Plant vs. Animal Sources.
I don’t want to undermine the importance of protein in our diet and the many protein sources. It is essential for everyone. It isn’t as detailed compared to the others when it comes to the Nutrition Facts label because it doesn’t have to be.
Next Up Part 3: Sodium, Potassium, and Other Vitamins and Minerals
