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What Does a Fat-Free Food Label Really Mean?
by Nicole Niemiec
Have you ever returned from buying what you thought was a “Light”
or “Fat-Free” product, only to find out it was loaded
with calories, sodium, and sometimes even fat? Statistics show that
nearly 60% of Americans always try to check the nutrition label of
a food to determine the fat content. The Food and Drug Administration
(FDA) has created these labels to regulate how food companies should
provide nutrition information to help consumers make informed food
choices. Sometimes, however, these labels end up being more confusing
than they were meant to be. What Does "Light" Really Mean?
A "light" food must be reduced in the given nutrient (such as fat,
calories, cholesterol, sodium, etc.) when compared to what the FDA
calls a "reference food". This is a representative value of a broad
base of similar foods, such as the average of the top 3 national or
regional brands for the specified food. For instance, regular potato
chips would be the reference food for a light potato chip. If the
reference food used is already considered "low" in the designated
nutrient (for example, 3 grams of fat or less per reference amount),
then the "light" claim cannot be used.
According to the FDA, if a food product is labeled as "light" with
no other explanation on the label, here is what you can know for sure:
1. If reference the food derives more than 50% of calories from
fat, then the "light" product is reduced by fat by 50%; or
2. If the reference food derives less than 50% of calories from
fat, then the "light" product is either reduced in calories by one-third
or reduced in fat by at least 50% when compared with the reference
food; or
3. For foods with modified sodium content, the "light" product must
be reduced in sodium by at least 50%.
Sound confusing? It is to most consumers. A "light" product can
still be very high in either calories, fat, cholesterol, or sodium
(or all four!) because it is being compared to other foods which have
large values in these areas. Wait, there is more…
"Light" also may be used to describe certain physical attributes
of a food, such as texture or color which have no reference to calories,
fat, or sodium. However, if light is used in this manner at all, then
the food label must state that the "light" refers to the particular
attribute (such as "light in color" or "light in texture"). Be careful
then about reading "light" labels and do not assume it always refers
to nutrients!
"Light" is not the only word that can appear on a food label. According
to the FDA, the terms "reduced" and "fewer" can also be used as long
as the product contains at least a 25% reduction in calories, fat,
or sodium when compared to the reference food.
It seems as though the FDA is allowing food companies to be quite
liberal in their use of the word "free". Fat-free, calorie-free, and
cholesterol-free do not mean zero. Instead, they mean a number close
to zero.
The moral of the story is to make sure you read all labels carefully
and eat a well-balanced diet which includes plenty of fruits and vegetables
which don't need food labels at all!
Nicole Niemiec is founder of http://www.healthy-insights.com
, a site containing reliable health information for improving your
quality of life.
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What Does a Fat-Free Food Label Really Mean?
Weight Loss and Fitness Information
Other labels as defined by the FDA:
Fat-Free: Less than 0.5 grams of total fat for a given reference
amount (notice that 0.5 is not 0!) Calorie-Free: Less than 5 calories
for a given reference amount
Cholesterol-Free: Less than 2 milligrams of cholesterol for
a given reference amount and 2 grams or less of saturated fat for
a given reference amount
Saturated Fat-Free: Less than 0.5 grams of saturated fat for
a given reference amount and no more than 0.5 grams of trans fatty
acids
Low-Fat: 3 grams or less of total fat for a given reference
amount Low-Calorie: No more than 40 calories for a given reference
amount (except sugar substitutes)
Low-Cholesterol: 20 milligrams or less cholesterol and 2 grams
or less of saturated fat for a given reference amount
Low-Saturated Fat: 1 gram or less of saturated fat for a given
reference amount and no more than 15% of calories from saturated fat
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