Come leggere le tabelle nutrizionali

Cosa sono le tabelle nutrizionali

In Italia questo strumento informativo è regolato dal D.Lgs. n. 77 del 16 febbraio 1993, che recepisce la Direttiva Europea 90/496/CEE relativa all’etichettatura nutrizionale dei prodotti alimentari. Anche se un obbligo legislativo vero e proprio sinora non c’è, in genere i produttori tendono a rendere note su base volontaria queste tabelle nutrizionali; è tuttavia allo studio una proposta legislativa a livello europeo che renda obbligatorio riportare questa informazione su ogni prodotto. Negli Stati Uniti, invece, che devono fronteggiare il problema ormai endemico dell’alimentazione scorretta e dell’obesità, le etichette nutrizionali sono obbligatorie da anni per qualsiasi prodotto alimentare.

La tabella (o etichetta) nutrizionale è, come dice il nome, uno strumento che riporta le indicazioni relative al valore energetico ed al contenuto di proteine, carboidrati, grassi. Nelle tabelle più complesse sono anche elencati altri componenti (fibre alimentari, sodio, vitamine e sali minerali) e, nel dettaglio, i contenuti di zuccheri, amidi, polialcoli (carboidrati), grassi saturi, monoinsaturi e polinsaturi, colesterolo, Omega 3 (grassi).

Il valore energetico viene espresso sia in kcal (chilocalorie) che in kJ (chilo Joule), due unità di misura dell’energia. Queste sono legate da un preciso rapporto di equivalenza: 1 kcal = 4.18 kJ. Il valore energetico si riferisce ad una quantità pari a 100 grammi (g) per i solidi oppure a 100 millilitri (ml) per i liquidi. Mentre proteine, carboidrati, grassi, fibre alimentari, sodio sono espresse in grammi su 100 grammi (o 100 ml), le vitamine ed i sali minerali sono espressi in milligrammi (mg) o microgrammi (?g). Questi due ultimi componenti devono essere espressi non solo come quantità assolute, ma anche come percentuale della RDA (Recommended Daily Allowance, o in italiano “Razione Giornaliera Raccomandata”). Le RDA sono specificate dal sopracitato D.Lgs. n. 77/1993, consultabile in dettaglio al sito http://www.normativasanitaria.it/jsp/dettaglio.jsp?id=23943).

Le quantità possono anche essere riferite alla porzione o alla razione, purché in etichetta ne sia riportato il loro numero complessivo presente nella confezione.

L’informazione può essere anche essere rapportata alle GDA (Guideline Daily Amounts, o in italiano “Quantità giornaliere indicative”), ovvero la quantità di nutrienti ritenuti necessari, a livello giornaliero, per soddisfare i fabbisogni di un adulto in buona salute. A livello di calorie, le GDA considerano un fabbisogno 2000 kcal per una donna adulta, mentre per un uomo sono 2500. Sulle tabelle nutrizionali, però, il riferimento è quasi sempre ai fabbisogni di una donna: questo serve per evitare un eccesso nei consumi.

The values ​​declared on the label are to be considered average values , which can derive either from laboratory analyses carried out by the manufacturer or from the calculation of the average values ​​of the ingredients used to prepare the product.

The energy value of different nutrients is calculated as:

• carbohydrates (excluding polyols): 4 kcal/g (17 kJ/g);
• sugar alcohols : 2.4 kcal/g (10 kJ/g);
• proteins : 4 kcal/g (17 kJ/g);
• fat : 9 kcal/g (37 kJ/g);
• alcohol (ethanol): 7 kcal/g (29 kJ/g);
• organic acids : 3 kcal/g (13 kJ/g).

Fibers, vitamins and mineral salts, on the other hand, do not provide any energy .

An example of a nutritional table

Here is an example of a nutrition label, including several minor items and the values ​​referred to a single serving.

The following table shows an example of a label that provides information on the GDA ( Indicative Daily Quantities ) of a product.

The meaning of the items in the nutritional table

Proteins

Proteins are essential building blocks of our tissues and are found in foods of animal (meat, fish, eggs, dairy products) and plant (legumes, grains) origin. The recommended daily protein requirement is approximately 1 g per kg of body weight: therefore, for example, a person weighing 75 kg will need approximately 75 g of protein per day. Daily calorie intake from protein should be approximately 10-15% of total calories (2000 kcal). These values ​​refer to a healthy adult with a normal lifestyle: in some situations, such as professional athletes or children in developmental age , protein needs may be higher. Pregnancy and breastfeeding also require a higher daily protein intake.

Carbohydrates

Carbohydrates are our body’s main source of energy. These nutrients are divided into simple carbohydrates (sugars, such as those found in fruit or milk, or the sucrose contained in beet and cane sugar) and complex carbohydrates (starches from pasta, bread, or rice). Carbohydrates are our body’s true “fuel,” as they are easily utilized and provide large amounts of energy. While complex carbohydrates take longer to utilize, simple sugars are readily available to the body. Simple sugars are made up of a single ( monosaccharide ) or two sugar molecules ( disaccharides ), unlike complex carbohydrates, which are made up of long chains of sugars ( polysaccharides ). While sugars can be used in ” emergency ” situations such as drops in blood pressure, snacks between meals, or intense physical activity, starches are a long-lasting source of energy , providing energy and a feeling of satiety even after several hours. This is also why nutritionists recommend that at least 55-60% of daily calories come from carbohydrates, the majority of which (75-80%) should be complex carbohydrates. Only a small fraction (20-25% of daily carbohydrates, equal to 10-15% of total calories) should come from sugars.

Polyols

Polyols are molecules similar in composition to carbohydrates, of which they are precisely alcohols. These molecules are also found in nature, such as sorbitol , which is found in fruit. They are substances used in the confectionery industry to produce sugar-free candies and chewing gum, but also in the food industry as sweeteners. Polyols, in fact, have a sweetening effect but, compared to sugar, are much lower in calories (2.4 kcal/g versus 4 kcal/g for sugars). Another positive aspect is that they are not cariogenic ; in fact, they can even protect teeth (this is the example of the “famous” xylitol ). They are safe for diabetics because they do not cause blood sugar spikes . However, they can have laxative effects if taken in excessive quantities (and this information must be clearly indicated on the label).

Fats

Daily fat intake should not exceed 20-30% of total calories. These are highly energy-dense products (9 kcal/gram versus 4 kcal/g for protein and carbohydrates), which can be of animal (meat, fish, dairy, and eggs) or plant-based (oils, nuts). There are two main types of fat:

• Saturated fats
  are mainly animal fats . From a chemical standpoint, fats are made up of long chains of carbon atoms, bonded both to each other and to hydrogen atoms. The adjective “saturated” means that all possible carbon bonds are occupied by hydrogen molecules. These fats are not very good for your health, and should be limited: their consumption is linked to an increase in so-called “ bad” cholesterol (LDL) in the blood. The main sources of saturated fats in our diet are dairy products (butter, cheese, cream, etc.), lard, fatty meats, and peanut butter; their total daily intake should not exceed 7-10 % . The list of ingredients may also include so-called hydrogenated fats , or palm or coconut fats , components used by the food industry due to their low cost, but characterized by truly poor quality. They are widely used, for example, in snacks and baked goods (biscuits, snacks, etc.).
• Unsaturated fats
  are primarily plant- based fats. As the name suggests, in this case, the bonds between carbon and hydrogen molecules are not all filled, and are therefore called “unsaturated.” These fats are further divided into monounsaturated fats (that is, fats with only one unsaturated bond) and polyunsaturated fats (two or more unsaturated bonds). These fats do not raise blood cholesterol levels and actually protect against cardiovascular disease. Unsaturated fats are found, for example, in olive oil and other vegetable oils (corn, sunflower, etc.), but also in nuts (walnuts, hazelnuts, almonds, etc.) and fish.

Some nutritional tables also include information about Omega 3s : these are essential fatty acids found primarily in fish and nuts. They are particularly important for the body because they help lower blood cholesterol levels and thus contribute to the prevention of cardiovascular disease.

Cholesterol

Cholesterol is a molecule that, as we all know, can have negative effects on the body if its blood levels are elevated; the correlation between cholesterol levels and cardiovascular disease has been known for years. For this reason, it is important to limit daily cholesterol intake to no more than 300 mg .

Fibers

Fibers are actually compounds that fall within the carbohydrate group, but are listed separately due to their unique characteristics. Unlike the carbohydrates described above, they are indigestible to our body: intestinal enzymes cannot break them down, so they pass through our digestive system virtually undisturbed. Although they cannot provide energy to the body, they perform very important functions. This group includes:

• Soluble fibers : They can slow the absorption of fats and sugars and gel. Thanks to this action, they can help lower cholesterol and blood sugar (glycemia) levels;
• Insoluble fibers : they do not interact with other substances but, thanks to their mechanical action, they are able to facilitate intestinal transit, and therefore regulate intestinal functions.

There is no specific daily requirement for fiber, but nutritionists recommend consuming about 30-40 grams per day. The main sources of fiber are fruits and vegetables, but also legumes and whole grains. Unfortunately, these foods are often lacking in our diets, and we don’t always get the right amount of fiber per day.

Sodium

Sodium is a constituent of table salt, which is, more precisely, made up of sodium chloride: each gram of salt contains approximately 0.4 g of sodium. Its intake must be carefully considered. It is an element that performs fundamental functions in the body, such as regulating osmotic pressure, muscle contractions, and cellular exchange, as well as the transmission of nerve impulses. Excessive amounts, however, can cause adverse effects such as edema, hypertension, and increased blood pressure. This is why it is recommended not to exceed 6 grams of salt per day, which corresponds to 2.4 g of sodium; in reality, we could consume much less, because the body excretes approximately 0.1–0.6 g of sodium every day. To calculate how many grams of salt correspond to a certain sodium value, simply multiply the grams of sodium by 2.5. For further information, you can consult the INRAN ( National Institute for Food and Nutrition Research ) guide on correct sodium intake at http://www.inran.it/files/download/linee_guida/lineeguida_06.pdf).

Salt in foods should always be carefully considered, as it’s an ingredient found in almost all ready-made products (sauces, gravies, and other prepared foods). Therefore, we shouldn’t just consider how much we use in the salt shaker, but also the amount we get from packaged foods. Furthermore, sodium is present not only in common table salt but also in additives such as sodium bicarbonate (a leavening agent), monosodium and disodium phosphate (antioxidants), and monosodium glutamate (a flavor enhancer).

Mineral salts

Minerals perform numerous important functions in our bodies. Calcium and phosphorus, for example, are essential for healthy bones and teeth; iron helps prevent anemia; iodine is essential for proper thyroid function; and so on. A complete list of minerals , their functions, and daily requirements can be found at http://www.epicentro.iss.it/problemi/sali/sali.asp.

Vitamins

Vitamins are compounds that do not have energy-producing functions, but are essential for regulating biochemical functions within the body. They are involved in the metabolism of proteins, carbohydrates, and fats, aiding their absorption and function. There are different families of vitamins , each with very specific functions; a summary of their functions and vitamin requirements can be found at http://www.medicina-benessere.com/GUIDA_ALIMENTARE/vitamine.html. Intake levels vary depending on the individual’s age, gender, and level of physical activity, and are particularly increased during pregnancy and breastfeeding.

When the nutritional table becomes mandatory

Although it is optional for manufacturers to provide information, it is mandatory to include a nutritional label when a product is presented or advertised because of its particular nutritional characteristics: for example, ” 30% less fat “, ” low sugar “, ” enriched with vitamins “, and so on. But that’s not all: the law ( Regulation (EC) No. 1924/2006 ) establishes well-defined limits on these claims. For products that declare a reduced calorie content , the wording can be:

• Low-calorie
  foods must not contain more than 40 kcal per 100 g or 100 ml for solid products or more than 20 kcal for liquid products. For tabletop sweeteners, the limit is set at 4 kcal per serving (equal to one teaspoon of sugar);
• low-calorie products
  must have a reduction of at least 30% compared to a similar product, with the requirement to specify on the label how this reduction in energy value is achieved;
• Calorie-free
  products must not contain more than 4 kcal per 100 ml. For tabletop sweeteners, the limit is 0.4 kcal per serving.

In the case of low- fat products :

• Low-fat
  solid foods must have a maximum of 3 g of fat per 100 ml; liquid foods can have a maximum of 1.5 g, while for milk (semi-skimmed) the threshold is 1.8 g per 100 ml of product;
• fat-free
  the product may contain up to 0.5 grams of fat per 100 g or 100 ml;
• Low in saturated fat:
  The sum of saturated fatty acids and trans fatty acids, per 100 g or 100 ml, must not exceed 1.5 g for solids and 0.75 g for liquids. In both cases, the sum of the acids cannot exceed 10% of the total energy intake;
• without saturated fat
  the sum of saturated fatty acids and trans fatty acids, referred to 100 g or 100 ml, must not exceed 0.1 grams.

For products with reduced sugar content :

• low sugar
  the product must not contain, per 100 g or 100 ml, more than 5 g of sugars for solids or 2.5 g for liquids;
• sugar-free
  the product must not contain, per 100 g or 100 ml, more than 0.5 g of sugars;
• without added sugars,
  the product must not have been enriched with monosaccharides or disaccharides; if the food contains them naturally, the wording “ Contains naturally occurring sugars ” must be shown on the label.

In the case of products with reduced salt or sodium content :

• low sodium/salt
  : the product cannot contain more than 0.12 g of sodium (or an equivalent amount of salt) per 100 g or 100 ml. For medicinal or thermal waters (not natural mineral waters), there must be no more than 2 mg of sodium per 100 ml;
• very low in sodium/salt
  per 100 mg/100 ml of product, there must be no more than 0.04 g of sodium (or an equivalent value of salt). This claim cannot be applied to natural mineral waters;
• sodium/salt free
  the product must not contain more than 0.005 g of sodium (or an equivalent value of salt) per 100 g.

For products rich in dietary fiber :

• source of fiber
  every 100 kcal of product must contain at least 1.5 g of fiber or, alternatively, at least 3 g of fiber per 100 g;
• high fiber content
  the product must contain at least 6 g of fiber per 100 g, or at least 3 g of fiber per 100 kcal.

For protein- rich products :

• source of protein
  at least 12% of the energy value of the food must be provided by proteins;
• high protein content
  at least 20% of the energy value of the food must be provided by proteins.

In particular, all those foods that declare themselves to have an “increased rate of ” or “ reduced rate of ” must have an increase (or a decrease) of at least 30% of the indicated nutrient compared to a similar product.

If the legally defined parameters are not respected when comparing the claims on the label and the nutritional table, this is false and misleading advertising and should be reported to the competent authorities or consumer associations.

A little attention to the tables

When we’re at the supermarket and have to choose the foods we’ll eat, it’s a good idea to pay attention to the nutritional information, where available. Some products don’t even have them; the most common are the “basic” tables (with information only on energy, protein, carbohydrates, and fat), while “complete” tables with extensive details are quite rare. Products with complete and detailed nutritional labels are certainly more comparable, and this demonstrates a certain degree of care on the part of the manufacturer, who is committed to making the characteristics of their product transparent. Since there is no legal requirement, manufacturers of particularly fatty and caloric foods (sweets, snacks, crisps, chocolate) very often do not include nutritional information on their labels. Even when they do appear, the information is often very brief and written in microscopic type. They also often omit the most ” problematic ” items : for example, the nutritional information for crisps almost never appears on the labels, while references to cholesterol are often missing from the packaging of cured meats or high-fat foods.

Sometimes, for reasons of space (or to avoid highlighting the calorie content of a food too much!), nutritional information isn’t provided in tabular form but in text , combined with other information such as ingredients, manufacturer information, and storage instructions. In this case, the information is there—albeit limited—but it’s barely visible , often going unnoticed. This information, whether intended well or in bad faith, is in any case not very transparent .

Sometimes you can find values ​​referring to the serving size , and in this case you need to think critically. This is very useful information: think, for example, of someone on a diet who wants to calculate the amount of calories they consume. If the label contains the nutritional information for a single cookie, say, it’s easy to calculate how many you can eat as part of your diet.

In other cases, however, the interpretation is not so simple. The manufacturer can establish the size of a portion in a completely arbitrary way : for example, a 60-gram serving of pasta. Such a portion rarely corresponds to reality: generally, it is around 80 grams. Another rather common situation is to consider a very small amount of extremely caloric products as a “portion”: this is the case with chocolate-based snacks, for which a portion corresponds (perhaps) to half a bar of product. The consumer can be misled and confuse the suggested portion with the entire contents of the package; on the other hand, it has never been known to leave a piece behind after purchasing a bar. In this way, manufacturers try to make people believe that their product contains fewer calories than it actually does, and this is, in a certain sense, incorrect behavior .

Labels that provide information on the nutritional value of a portion of a product when it must be combined with another food are very useful . For example, this occurs with breakfast cereals (usually reporting values ​​for 30 grams of product consumed with 125 ml of milk, which, however, are significantly underestimated compared to the actual portions consumed) or with sachets of pudding and puree mixes, to which milk must be added. This way, it is possible to obtain an indication of the overall nutritional value of the food when consumed.

According to a survey by Altroconsumo , as many as 97% of consumers carefully read nutrition labels before purchasing, and the vast majority support mandatory product labeling. In short, this is a clear signal to manufacturers that Italians are increasingly aware of what ends up on their plates, and that greater clarity in labeling is needed. However, uniform rules at the European level are needed, and above all, greater education on the dietary habits of young people, who unfortunately represent a high-risk group.