Nutrition

Food Labels and Superfoods - What are their Benefits?

Food producers work hard at attracting consumers with a myriad of health claims and 'nutritional speak' around food, aimed at making it sound more healthy and appealing. However, these descriptions can be vague or downright misleading. This has created a maze of confusion that the Food Standards Agency has tried  to address in recent years.

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So what do these descriptions and labels really mean?

• 'Best before' dates relate to quality and not food safety. Beyond this date food is likely to lose flavour or texture but would not be dangerous.

• 'Use by' is a safety label. Foods eaten after this time (such as meat, eggs, poultry, dairy' could be harmful.

• 'Sell by' is purely an instruction for the stock controller and has no reference to food safety.

• 'Low fat' foods must not contain more than 3g fat per 100g or must be at least 25% lower in fat than standard equivalent foods. (But beware; low fat often means high sugar!)

• 'Low sugar' indicates no more than 5g per 100g (but beware additives which are sometimes substituted for sugar)

• 'No added sugar' just means nothing has been added. It could still contain artificial sweeteners.

• 'Light/Lite' suggests a specific nutrient has been reduced by at least 30%, but additives can have been added, so not necessarily all that healthy.

• 'Fortified' foods have had nutrients added. The law requires margarine to have added Vitamin A and D; any other fortifications are voluntary.

• 'Organic' products are certified by the EU and produced without pesticides or fertiliser and animals are not allowed medicines such as antibiotics. Animal welfare and soil health are primary concerns here.

• 'Free range' chickens have access to outdoor runs and specified amounts of daylight. The number in a pen is also restricted.

• 'Flavour' in foods does not have to be the original food; eg raspberry flavour could come from an additive; however foods 'flavoured with' a food must contain that product.

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One of the most regulated areas is specific health claims; and by law, any foods making claims such as maintaining heart health or supporting digestion must include clear explanations and have supporting evidence. By law, foods are not allowed to make claims to cure, treat or prevent a condition.

Finally, foods labelled 'hydrogenated' should be avoided at all costs. These will have had hydrogen bubbled through them during production to turn the oil to a solid fat. This increases shelf life, but creates Trans fats that are now recognised to be harmful to health.

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SUPERFOODS

'Superfoods' is a term much used in the press, but has no clear definition and is subjective. It tends to identify foods that are dense in health promoting nutrients, and low in calories. They are not always exotic foods, but are often high in fibre and good for weight management; they are typically eaten as health supporters rather than to address existing health issues.

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Most fruits, vegetables and essential fat-rich foods could be categorised as superfood, here are a few and their benefits:

• Avocado - one of the few fruits containing fat; albeit 'healthy ' essential fats in the form of Omega 6. They also contain potassium, magnesium, B vitamins and the antioxidant Vitamin E, so can help support skin and heart health, restore blood sugar balance and help with inflammation and immunity.

• Eggs - the best 'fast food' you can eat. They are rich in protein, Vitamins A and D but also contain choline, which is vital for brain health.

• Quinoa - a South American grain. This is the only complete protein, (ie containing all the 9 essential amino acids) available to vegetarians.

• Goji berries - extremely high in Vitamin C, fibre and minerals and are very supportive for kidney health. They are expensive, but rose hip is a good home-grown alternative

• Oats- combine both soluble and insoluble fibre; great for gut health, for lowering bad cholesterol, and also a filling meal, so helpful for weight management.
  

• Flax (flaxseed or linseed) - provides a valuable vegetarian source of Omega 3 essential fats (normally found in oily fish) for immune health, and hormone production. It is also packed with minerals and lignans, which can help reduce blood pressure and cholesterol.

• Tomatoes - contain lycopene; a carotenoid which is cancer protective (particularly for the prostate), and also Vitamin A which supports they thymus gland – a vital part of our immune system.
  

• Coloured Berries - packed with antioxidants to support against cellular tissue damage. Purple blueberries are rich in anthocyanins, which help protect blood capillaries; and cranberries are rich in Vitamin C and antibacterial tannins that can help prevent urinary infections such as cystitis from taking hold.
  

• Potato - a cheap and readily available food that contains Vitamins C, B, folate, copper, iron and potassium. The skin is a good source of fibre to help lower cholesterol and support digestion.

• Broccoli - sometimes described as 'the superfood', broccoli is packed with vitamins and minerals, folate and also sulphurophanes; anti carcinogenic chemicals that are thought to help prevent tumours developing.

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Keen to learn more about fuelling for performance and adventures? Then check out our Nutrition category for more handy tips, advice and recipes.