Calories are overrated, here's what really matters on a food label
As a nutritionist specialising in metabolic health, there are certain things that I seek out when it comes to reading a food label.
When you are metabolically healthy, you can expect to see:
Balanced blood sugar levels
In-range cholesterol & blood lipid numbers
Low levels of body fat, especially around the waist
Your metabolic health is strongly influenced by what you eat. By prioritising a diverse, whole-foods diet, you can significantly reduce your risk of chronic diseases, including type 2 diabetes, heart disease, or stroke.
To achieve this, I direct my focus to the carbs, sugar, and protein content when reading a food label. These nutrients have the biggest impact on our blood sugar levels, one of the key markers of metabolic health, so it's important to be aware of how much, or how little, of them are in your food.
My step-by-step guide to reading a food label
Get real with weight
Start by looking at the total weight of the product. I base everything on its 100g content because:
Consistency: 100g is always displayed on a product.
Comparison: It's easier to compare different foods.
It's also easy to visualise, as it’s a serving size we are all familiar with. 100g is approximately one small serving of animal protein, half a serving of fruit/veg, or a whole chocolate bar.
Note: ‘Serving’ sizes listed on products are often unrealistic. Using 100g as a guide helps provide a more accurate understanding.
2. Carbs to start
Carbohydrates are metabolised into sugar in our bodies, influencing blood sugar levels. To support metabolic health, I look for foods that keep blood sugar levels low and steady.
Tip: This is important for both sweet and savoury foods, as many savoury foods contain added sugars.
On a basic level, carbohydrates can be broken down into two main categories:
Complex Carbs: High in fibre, slow down digestion, and maintain steady blood sugar levels.
Simple Carbs: Quickly digested, can cause rapid blood sugar spikes followed by crashes, leading to energy dips and cravings.
If a food has more than 50g of carbs per 100g, I proceed with caution and turn my attention to how much of that is sugar…
3. Seek out sugar
Directly under carbs, you'll find "of which sugars." This indicates how much sugar is in the food. The NHS classifies a food as ‘high sugar’ if it has more than 22.5g of total sugars per 100g.
Taking granola as an example, this Jordan’s granola has 22g of sugar per 100g. This is very high for a breakfast food.
A better choice would be this Eat Natural granola, which has just 4.4g of sugar per 100g.
High carb but low sugar usually indicates that this is a complex carb, packed with fibre/starch, and therefore better for your metabolic health. Conversely, high carb and high sugar usually indicates a simple carb, and one to avoid for better blood sugar balance.
4. Prioritise protein
For optimal metabolic health, I encourage clients to aim for a minimum of 90g of protein per day. This can be easily consumed via three meals a day, each containing 30g of protein.
A high protein diet has been shown to support healthy weight management and improve key biomarkers associated with metabolic health. Protein takes longer for our bodies to digest compared to other macros. This is a good thing, as it avoids a large blood sugar spike and helps you feel full and satiated.
Meat and eggs aren't the only way to get more protein into your diet. Fish and dairy are excellent sources, as are legumes, tofu, nuts and seeds.
Note: Plant-based proteins require larger servings to meet daily needs, making label reading crucial.
5. Don’t forget fibre
Though not always listed, fibre content is important. Like protein, fibre also takes longer to digest - again, great for slow and low blood sugar levels.
Fibre will also support a healthy gut. It feeds your gut microbes (these are good bacteria), aids digestion and promotes healthy bowel habits. Fibre is a key nutrient to actively include in your diet, with current guidelines advising a goal of at least 30g per day.
6. Think about fat
Don't fear fat; it's essential fuel for our bodies. Beyond being a key energy source, fat is vital for everything from hormones to skin health, immune function to vitamin absorption.
UK labels show fats and saturated fats. Unless you have familial hypercholesterolemia or the ApoE 4/4 gene variant, saturated fats are not of a huge concern for the average, healthy person.
However, be very cautious of trans fats. These fats have been associated with an increased risk of cancer and chronic diseases, such as type 2 diabetes and cardiovascular disease.
Trans fats are not listed on UK food labels, but sometimes you can identify them under the names ‘'hydrogenated fats' or 'hydrogenated vegetable oils' in the ingredients list.
7. Check calories last
Contrary to popular opinion, I check calories last, if at all. Other nutrients matter so much more when it comes to supporting your metabolic health.
When you prioritise nutrient-rich, whole foods - ideally those high in protein and low in carbs and sugar - cravings and overeating naturally decline. This reduces the need to count calories.
I personally do see benefit in looking at the calories on a nutrition label, but only as part of the bigger picture.
Good to know
Don't be tricked by the front of the pack, this is purely advertising space designed to grab your attention. Loud claims plastered on packaging, such as "LOW FAT" or "KETO FRIENDLY", can be misleading and are usually too good to be true.
Look out for hidden sugars, disguised under names such as corn syrup, nectars, molasses, fruit juice concentrate/purées, as well as ingredients ending in "-ose" (e.g., dextrose, fructose, glucose).
Ingredients are listed in order of their overall amount in a food. If sugar or "-ose" ingredients are in the top three, it's likely to be a high-sugar item.
Ultra-processed foods are usually identified by their long ingredient lists or unrecognisable ingredient names. However, some scientific-sounding names might be harmless (e.g., ascorbic acid for vitamin C). Be cautious, but don't be completely put off - in the search for perfection you might end up with an empty trolley.
Sodium refers to the salt content in a food. Salt is naturally occurring in foods, but it can also come from additives and preservatives. Usually the higher the salt content, the more likely it is that the food is heavily processed.
Allergens will be highlighted in bold within the ingredients list.
My final take
Reading a food label is an essential skill that everyone should get familiar with. As a nutritionist specialising in metabolic health, what I look for on a food label will be different to what someone with other health goals seeks out.
The macronutrient targets that I set for clients wanting to support their metabolic health involve a high protein, low to medium carbohydrate and low sugar intake.
Your macronutrient targets are completely personal to you, and will depend on your individual:
Health goals
Daily physical activity
Body composition
Age, lifestage & gender
If you'd like support with setting macronutrient goals that optimise your health, book a free health assessment call with me below.
