Nutrition labels and food intolerances/allergies: what to look for
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When it comes to food, paying attention to nutrition labels can be a key component of maintaining a healthy diet. However, for individuals with food intolerances or allergies, reading these labels is not just a matter of healthy eating, it can be a matter of life or death. In this article, we will explore what to look for on nutrition labels to ensure that you are making informed decisions about the foods you eat.
What are food intolerances and allergies?
Food intolerances and allergies are often used interchangeably but refer to two different conditions.
Food intolerance occurs when your body has difficulty digesting a particular food. This can result in symptoms such as bloating, gas, and diarrhea. Food intolerances are not life-threatening, but they can be uncomfortable and impact your quality of life.
Food allergies, on the other hand, trigger an immune response in the body. Symptoms can range from mild, such as hives and itching, to severe, such as anaphylaxis, which can be life-threatening. It is important to note that even a small amount of the allergen can cause a severe reaction in individuals with food allergies.
What to look for on nutrition labels
For individuals with food intolerances or allergies, reading nutrition labels should be an essential part of grocery shopping. Here are some things to keep in mind:
- Ingredient list: This is the most important part of the nutrition label. Look for any allergens that you may be sensitive to. Common allergens include milk, egg, soy, wheat, tree nuts, peanuts, fish, and shellfish.
- May contain statements: Some products may not contain an allergen as an ingredient but could still be at risk for cross-contamination in the manufacturing process. Look for statements such as "may contain traces of" or "processed in a facility that also processes" your allergen.
- Food additives: Some food additives can cause reactions in sensitive individuals. For example, sulfites are often used as preservatives in dried fruits and wine and can trigger asthma attacks in some individuals.
- Serving size: Be aware of the serving size when looking at nutrition information. If you eat more than the recommended serving size, you will be consuming more of the allergen or ingredient in question.
Common hidden allergens
Some ingredients can be sneaky and easily overlooked on nutrition labels. Here are some common hidden allergens:
- Flavorings: These can include natural or artificial flavors that often contain potential allergens such as milk or soy.
- Spices: Spices can also be a source of hidden allergens. For example, mustard seed is a common spice that can cause an allergic reaction in some individuals.
- Colorings: Some food colorings can be derived from potential allergens such as nuts or shellfish.
- Emulsifiers and stabilizers: These additives can be derived from potential allergens such as soy or wheat.
Conclusion
For individuals with food intolerances or allergies, reading nutrition labels is critical for maintaining their health and safety. Paying attention to ingredients, may contain statements, and hidden allergens can ensure that you are making informed decisions about the foods you eat. By staying vigilant and informed, anyone can make healthy choices that align with their dietary needs.