¿Cómo leer una etiqueta nutricional?

Una vida saludable está rodeada de muchos aspectos, dentro de ellos destacan sin duda las compras de alimentos, todas llenas de una etiqueta con números y símbolos, siendo para muchos la parte más difícil, pues hay que reconocer que una buena alimentación tiene como base la elección correcta de alimentos donde parecerá sencillo cuando compramos frutas y verduras.

Sin embargo, al adquirir productos empacados es donde podemos enfrentarnos al verdadero desafío, ya que debemos fijarnos en ciertos detalles que muchas veces pasamos por alto.

Seguro anteriormente lo habrás escuchado, y algunos ya serán expertos leyéndola, pero para realizar una buena compra debemos partir leyendo y entendiendo la famosa etiqueta nutricional y a las no muy llamativas listas de ingredientes.

Recordemos que leer la etiqueta nutricional, sin leer los ingredientes o viceversa, no nos ofrece un panorama completo del producto a comprar, y es allí donde inician los pequeños errores, que sin darnos cuenta cometemos.

Para iniciar, primero debemos diferenciar lo que es la etiqueta nutricional de los logos comerciales o publicitarios, así como de las certificaciones que salen en la cara frontal del producto, las cuales pueden resultar engañosas si no las compaginamos con la etiqueta nutricional usualmente ubicada en la cara posterior.

Sectores de una etiqueta nutricional

  • Porciones por empaque: hace referencia a la cantidad de porciones (pedazos) que contiene el empaque. Es muy común que los productos contengan más de una sola porción por empaque.
  • Tamaño de la porción: establece el tamaño de cada porción, haciendo referencia a la misma en medidas practicas como lo pueden ser tazas o pedazos y destacando siempre la misma en gramos. Es importante recordar que la etiqueta basa el aporte nutricional en una sola porción, de igual forma es vital revisar este segmento con detalle y asegurarse.
  • Cantidad de calorías: hace referencia a las calorías aportadas por una porción del alimento. Lo más común es que se indiquen las calorías totales y si el mismo contiene grasas, también se verán reflejadas las calorías provenientes de éstas.
  • Porcentaje de valor diario: esta sección, aunque es la que menos se detalla es una de las más importantes, la misma nos permite entender cuál es el aporte por nutriente que tiene el alimento en función a nuestras necesidades nutricionales de un día, reconociendo como alto aporte a aquellos nutrientes que aporten más del 20% y de bajo aporte aquellos iguales o inferiores al 5%. Según los requerimientos del país donde el producto es fabricado, los valores pueden variar, aún así la recomendación general es usar esta sección para escoger los alimentos que sean altos o bajos en un nutriente especifico y seguir las recomendaciones nutricionales dictadas por su especialista.

Muy importante

  • Nutrientes: hace referencia tanto a los macronutrientes como micronutrientes, este segmento permite visualizar el aporte y el tipo de nutriente que aporta el producto. Sin embargo, existen algunos nutrientes a los cuales tenemos que prestarle mayor atención.
  • Fibra: cuando buscamos productos integrales, debemos garantizar comprar un producto que aporte 3 o más gramos de fibra por porción.
  • Azucares añadidos: hacen referencia a los azúcares incluidos por la industria para mejorar sabor o preservar por mayor tiempo el alimento, reconocer que este debe ser menor a 5 gramos para considerarse un producto saludable es importante, ya que un consumo excesivo de azucares puede aumentar el riesgo de sufrir condiciones como sobrepeso, obesidad, diabetes e hipertensión.
  • Grasas saturadas: lo más recomendable es que el aporte sea menos de 5 gramos de este tipo de grasas.
  • Grasas trans: este tipo de grasas es la más dañina, evítalas lo más posible. Lo más recomendable es que su contenido debe ser cero gramos.
  • Colesterol: se debe considerar a un producto bajo en colesterol si tiene menos de 20 miligramos por porción.
  • Sodio: no más de 150 mg de sodio por porción, más de esto pasa a ser considerado moderado en sodio y por encima de 400 mg se considera alto.

La etiqueta y los ingredientes

Ahora, cuando hablamos de la lista de ingredientes, si bien es cierto que es otro sector diferente a la tabla nutricional, éstas se complementan entre sí.

Por dicha razón cuando queremos conocer de donde provienen los aportes de nutrientes o las calorías declaradas en la etiqueta, los ingredientes son los que realmente nos dan esta información.

En esta lista, los ingredientes aparecerán de mayor a menor concentración, siendo el ingrediente base el primero y el de menor cantidad el último en salir.

Lo ideal, es siempre preferir aquellos alimentos que no contengan muchos ingredientes, ya que mientras más larga es la lista de ingredientes, más procesado es el alimento.

Dentro de las recomendaciones generales un producto que contenga un máximo de cinco ingredientes puede considerarse como una buena compra.

A su vez, estos ingredientes deben ser reconocidos, pues, si te es difícil leer el nombre o desconoces el ingrediente, lo más probable es que sean productos artificiales como conservantes, colorantes o demás.

Entender lo que incluye la etiqueta de información nutricional y conocer los ingredientes del producto pueden ayudarte a tomar las mejores decisiones relacionadas con tu alimentación, y así beneficiar tu salud, así que recuerda no descuidar este pequeño detalle cada vez que compres un alimento empacado.

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