How to Analyze Food Ingredients

All packaged-food manufacturers are required to detail the ingredients on each product. However, the list of ingredients is often hard to comprehend -- words and letters that, in most instances, can only be understood by a seasoned nutritionist.

Don't be fooled by labels' claims of "zero trans fats" or "sugar free," as equally harmful ingredients are often used as a replacement. Understanding what you are eating is important to ensure you are maintaining a healthy, balanced diet, so always check the ingredients.

Instructions

• 1

  Understand the order of ingredients. Ingredients are listed in order of content, with the highest content ingredient first, followed by all other ingredients in descending order. Some labels will also show the percentage of each of the main ingredients.

• 2

  Identify ingredients linked with unhealthy and unbalanced diets. Sugars, for example, come in many forms. Corn syrup, fructose, dextrose and glucose are highly refined sugars that do not provide a sustained source of energy and ignite a massive insulin response. Eating foods containing large proportions of these ingredients could lead to weight gain, fluctuating energy levels and other health problems.

• 3

  Avoid sweeteners. Aspartame, saccharin, sucralose and phenylalkalin are all types of sweeteners, an artificial alternative to sugars. These contain zero calories, but have been found to create harmful toxins in the body and place stress on the liver. A recent study suggests aspartame, in particular, is believed to have carcinogenic properties, according to Natural News.

• 4

  Avoid trans fats whenever possible. These will most commonly appear on your ingredients as "hydrogenated vegetable oil" or "partially hydrogenated vegetable oil." The UK's National Health Service (NHS) states that diets rich in trans fats are linked to high cholesterol, fertility problems and heart disease.

• 5

  Avoid refined carbohydrates, most commonly in the form of white flour, enriched flour, bleached flour and wheat flour. Refined carbohydrates raise blood sugar levels and triglyceride levels in the blood (fats) and could increase your risk of heart disease. Instead, opt for foods with whole wheat, or whole grain.

• 6

  Use the appropriate references if you are unsure what a particular ingredient is.

  Nutrition Data offers a detailed list of foods and their ingredients. Its nutritional search function will help you know what you're eating, plus provide guidelines as to the health benefits of each food. See Resources.